Are you worried that, as the years go by, your sex life will lose intensity? Many women mistakenly believe that menopause and libido are incompatible. However, the arrival of menopause does not imply an inevitable loss of desire. Fortunately, there are many ways to maintain the passion in your relationship. 

This time, we'll discuss how hormonal changes affect desire and what factors influence sexual satisfaction. We'll also show you what strategies can help you enjoy full intimacy, no matter what stage of life you're in. 

What changes occur in libido with menopause?  

Menopause is defined as the time when a woman stops having menstrual cycles. It generally occurs between the ages of 45 and 55. This process involves significant hormonal changes, especially in estrogen and progesterone levels. In addition, many women experience low self-esteem, which can impact their sexual desire and complicate their emotional well-being (1). 

During this stage, the decrease in estrogen may cause various discomforts that affect sexual appetite. One of the most common is vaginal dryness, which makes sexual intercourse uncomfortable or painful. In addition, excessive sweating and hot flashes are frequent symptoms that interfere with intimacy, generate anxiety and decrease desire (2). 

Take time to accept the changes and for loving yourself. The relationship between menopause and libido can be complex. In this sense, we recommend you seek emotional or professional support to maintain a healthy connection with your well-being and sexuality (3). 

Other factors altering the relationship between menopause and libido  

In menopause, hormonal changes are not the only ones responsible for the decrease in passion. There are also physical and emotional factors that can affect it (4): 

• General physical health: not maintaining a healthy lifestyle has consequences. Conditions such as obesity and cardiovascular disease affect sexual function. 

• Relationships: the quality of interpersonal relationships can deteriorate, which influences sexual desire. 

• Stress and anxiety: these feelings often decrease libido by affecting emotional and physical health. 

Strategies to achieve balance between menopause and libido 

If you feel that your sex drive has decreased during this stage, don't worry. There are effective strategies to keep the flame alive (5,6): 

• Communication with your partner: be sure to talk and discuss feelings and preferences, the types of perfume you each like best, the need for more affection, and related topics. This practice helps to enhance intimacy and emotional connection, two important components of a satisfying sex life. 

• Seek medical support: consult a health professional about treatment options. Ask about the benefits of biotin or other alternatives that contribute to your quality of life. 

• Natural and hormonal therapies: acupuncture and yoga may reduce stress. Also consider vitamins for skin, hormone treatments or other approaches approved by your physician. 

Practical tips to improve overall wellness  

 Menopause and libido are interconnected, as hormonal changes often affect sexual desire. Therefore, follow these general recommendations that will have an impact on your sex life (7):  

• Exercise regularly: physical activity releases endorphins, which elevate mood. Don't know how to improve bone density and strengthen bones at the same time? Choose exercises such as walking, swimming, or dancing. 

• Follow a balanced diet: opt for a balanced diet rich in nutrients. Incorporate food to give you energy, antioxidants, omega-3 fatty acids, probiotics and prebiotics. 

• Manage your stress: practice relaxation techniques and try to establish limits to avoid emotional overload. Minimizing tensions is key to enjoying your sexual intimacy. 

• Pay attention to self-care: set aside time to love yourself and do something you enjoy. Having a hobby helps increase metabolism and improves your quality of life. 

An opportunity for building confidence 

Menopause is not the end of sexuality. On the contrary, it is an opportunity to rediscover what you like. Approach this stage openly and honestly to find ways to enjoy your body and your relationships. 

Menopause and libido are issues that deserve attention and care. With the right strategies and a positive approach, it is possible to keep the flame of intimacy alive. Embrace this phase with confidence and celebrate your sexuality enthusiastically in all its forms. 

Bibliographic references 

1. NHS. Menopause. [Internet] 2022 [cited 2024 Sep 25]. Available from: https://www.nhs.uk/conditions/menopause/ 
2. Sachdev, P. Menopause. WebMD. [Internet] 2023 [cited 2024 Sep 25]. Available from: https://www.webmd.com/menopause/menopause-basics 
3. Mayo Clinic. Menopause. [Internet] 2024 [cited 2024 Sep 25]. Available from: https://www.mayoclinic.org/diseases-conditions/menopause/diagnosis-treatment/drc-20353401 
4. NHS. Low sex drive (loss of libido). [Internet] 2022 [cited 2024 Sep 25]. Available from: https://www.nhs.uk/conditions/loss-of-libido/ 
5. Health Harvard. 11 ways to help yourself to a better sex life. [Internet] 2024 [cited 2024 Sep 25]. Available from: https://www.health.harvard.edu/staying-healthy/11-ways-to-help-yourself-to-a-better-sex-life 
6. Rao, S., Tripathi, A., Manohar, S., Tandon, A. Promoting sexual well-being. [Internet] 2024 [cited 2024 Sep 25]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10911331/ 
7. NHS. Menopause: A healthy lifestyle guide. [Internet] 2024 [cited 2024 Sep 25]. Available from: https://www.cuh.nhs.uk/patient-information/menopause-a-healthy-lifestyle-guide/