Though you would possibly affiliate menopause with scorching flushes, that’s simply considered one of 62 signs linked to the section.
Menopause and perimenopause are additionally related to modifications to your intercourse drive and even variations in your vaginal and vulvar tissue.
And seeing as the complete menopausal course of can final for many years, it appears unfair to count on folks to navigate it with out a lot steerage on their altering our bodies and wishes.
Which is why we spoke to licensed sexologist, relationship therapist and creator at Passionerad, Sofie Roos, about set up a wholesome intercourse life throughout and after menopause.
Here, she shared her seven guidelines:
1) Accept modifications to your lust ranges
“During and after the menopause, your lust tends to alter. Some folks get much less excited by intercourse, whereas others [develop] a [stronger] want,” Roos stated.
“It’s additionally widespread to expertise a special or deeper and extra emotionally primarily based lust than earlier than.”
As a lot as potential, the sexologist suggested, attempt to not “panic” about these modifications.
“See it as an opportunity to find one thing new, fairly than making an attempt to return to how issues was… when you can settle for that issues gained’t be the identical, you additionally open up the door for higher pleasure than pre-menopause.”
2) Lube is your BFF
Vaginal dryness can enhance throughout menopause due to modifications in your oestrogen ranges. This “tends to make intercourse uncomfortable, which places many in a destructive loop the place they get much less excited by intercourse because of it not feeling pretty much as good anymore,” Roos acknowledged.
“Therefore, take the assistance of lube, ideally a silicone-based choice of excellent high quality, and ensure to make use of rather a lot – this shall be a saviour!”
3) Take extra time to heat up
Some analysis suggests that menopause might imply some folks take longer to “get going” within the bed room, as hormonal modifications result in completely different ranges of sensitivity.
“This signifies that it’s best to make investments extra time in foreplay, and swap up the way you do it,” suggested Roos.
“Try a sensual therapeutic massage, kiss and cuddle longer, focus extra on gradual touches that construct up in depth, and don’t be afraid to take the assistance of intercourse toys comparable to vibrators, which can assist blood to circulation [more easily] to the vagina.”
4) Rediscover masturbation
Partnered intercourse is just one facet of the equation right here. Roos stated menopause is a superb alternative to work out supply your individual physique what it wants, too.
“Discover new methods of turning your self on, for instance, by studying intercourse novels or watching new varieties of porn… put money into intercourse toys, particularly vibrators, use a lot of lube, and construct up the pleasure [over] an extended time,” she acknowledged.
“Also, be open to adapting and altering the best way you masturbate primarily based on how issues really feel and what works, and don’t hand over if it takes a while to seek out solo intercourse that feels as wonderful as earlier than… You will get there ultimately.”
5) Communicate together with your companion
If you’ve a companion, they could profit from studying about any altering wants, too, Roos stated.
“Try to have a superb, trustworthy and respectful communication round intimacy. Boundaries and wishes get much more necessary when the physique modifications, so make sure that to open up [about] what feels good, what doesn’t work because it used to, and what you’re interested by making an attempt.
“Invite and assist your companion that will help you have good intercourse, and don’t preserve it to your self, as that usually results in stress and nervousness, which is an actual killer for [your] intercourse drive. It’s the 2 of you on this!”
6) Try pelvic ground workouts
“I actually advocate strengthening the pelvic ground as that helps handle many menopause signs, particularly signs associated to intercourse… it results in greater sensitivity, extra pleasurable intimacy, and a greater means to orgasm,” stated Roos.
A 2022 paper discovered that Kegels and lube each improved sexual perform in menopausal girls, with Kegels doubtlessly being the more practical of the 2.
7) Stay playful
It sounds apparent, however Roos stated that remembering intercourse is supposed to be enjoyable is vital to a greater connection together with your physique – whether or not you’re pre-, post-, or mid-menopause.
“Switch the mindset of intercourse being one thing you could carry out, to it as a substitute being a second of emotional and bodily intimacy, playfulness and… pleasure.
“The much less stress, the simpler it’s to seek out your individual lust and sexiness throughout and after menopause,” she ended.
