Menopause is a natural biological process that brings with it physical changes and symptoms that can be uncomfortable. However, this is not an excuse to stop enjoying your sexual health (1).  

The main characteristic of menopause is hormonal changes, which are responsible for the physical symptoms of menopause (2). For example, during perimenopause hormone levels begin to fluctuate, with oestrogen and progesterone reaching very low levels at the time of menopause. Menopause has been reached when you have been free of menstruation for 12 months. Oestrogen and progesterone are produced in the ovaries and are linked to ovulation, the release of eggs, and the thickening of the uterine lining (3).  

Some of the symptoms of decreased oestrogen and progesterone, hormones that regulate the menstrual cycle, are as follows: 

• Vaginal dryness, which may cause discomfort or pain during sexual intercourse. 

• Hot flushes, night sweats and joint pain. 

• Mood swings and insomnia. 

But don't worry, it's still possible to enjoy your sexual life, have fun in your relationships and reach female orgasm without major problems. Keep reading, we'll tell you what to do.

5 tips to enjoy your sexual health

1. Improve your lifestyle

The first thing you should do to improve your sex life is to adopt healthy lifestyle habits. Being physically active, getting enough sleep, eating a balanced diet and avoiding alcohol and tobacco will increase your sense of well-being. This will help raise your self-esteem, positively improving the quality of your sex life (4). In terms of diet, include more food containing calcium, vitamin D and soy, which is rich in oestrogen (2). 

2. Maintaining good intimate hygiene

To maintain good sexual health, it is also important to have proper intimate hygiene as well as adequate hydration. This will help reduce irritation, inflammation, discomfort and pain during sexual intercourse. It’s also essential to seek medical if you experience any signs of infection, such as thrush, bacterial vaginosis (BV), or sexually transmitted infections (STIs). Early diagnosis and treatment can prevent complications and ensure ongoing sexual well-being. 

3. Exercise your pelvis

Kegel exercises are one of the best ways to maintain intimate health and sexual function, which may increase confidence, pleasure, and desire. These pelvic floor exercises can help get more blood to the vagina and strengthen the muscles involved in orgasm. They can also help prevent urine leakage, which is common at this stage (5, 6). 

4. Use lubricants

Using moisturisers and lubricants (designed for intimate use) during sexual intercourse can help improve dryness and enjoyment of sex. Do not use lubricants that are not water-soluble, as they can weaken latex. In addition, these lubricants can cause bacterial infections (7, 8). 

5. Talk to your partner

Talking to partners is one of the most important things you can do. Don't be shy about telling your partner about your changing needs or desires. You can also consult your doctor for more information. Remember that many of the symptoms of menopause can be easily treated. 

Menopause is no excuse to stop enjoying your sexual health

Menopause is not a negative stage and should not be seen as such. It is a natural period that brings with it changes in the body. Identifying and treating these changes can enable you to enjoy and feel good about your sexual health.  

References

1. Menopause [Internet]. Mayo Clinic. 2023. Available from: https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397 
2. Menopause [Internet]. Medline Plus. 2023. Available from: https://medlineplus.gov/ency/article/000894.htm 
3. Menopause [Internet]. U.S. Food and Drug Administration. FDA; 2023. Available from: https://www.fda.gov/consumers/womens-health-topics/menopause 
4. Staying healthy during and after menopause [Internet]. National Institute on Aging. 2024. Available from: https://www.nia.nih.gov/health/menopause/staying-healthy-during-and-after-menopause 
5. Migala J. Kegel exercises for menopause [Internet]. Everyday health. 2020. Available from: https://www.everydayhealth.com/menopause/kegels-for-menopause-benefits/ 
6. Menopause and sexuality [Internet]. OASH | Office on Women’s Health. Available from: https://www.womenshealth.gov/menopause/menopause-and-sexuality 
7. Sagon C. The menopause problem women don’t like to talk about [Internet]. AARP. 2013. Available from: https://www.aarp.org/health/healthy-living/info-06-2013/painful-sex-caused-by-menopause.html 
8. Marnach M. Vaginal dryness after menopause: How to treat it? [Internet]. Mayo Clinic. 2024. Available from: https://www.mayoclinic.org/diseases-conditions/menopause/expert-answers/vaginal-dryness/faq-20115086