Menopause is often associated with hot flushes, but it also brings a range of changes that can affect sexuality. With over 60 symptoms linked to this natural phase, including alterations in libido and changes to vaginal and vulvar tissue, navigating menopause can be challenging. To help individuals maintain a fulfilling sex life during and after this period, licensed sexologist and relationship therapist, Sofie Roos, shared seven essential rules.
Embrace Changes in Libido
One significant aspect of menopause is the fluctuation in sexual desire. According to Roos, “During and after menopause, your lust tends to change. Some people become less interested in sex, while others experience a stronger desire.” It is vital to accept these changes rather than lament the past. Viewing this phase as an opportunity for self-discovery can lead to greater pleasure.
Utilize Lubrication
Vaginal dryness is a common issue during menopause due to declining estrogen levels. This can result in discomfort during sexual activity, potentially leading to decreased interest in sex. Roos advises using a high-quality silicone-based lubricant liberally to alleviate this discomfort and enhance pleasure. “This will be a saviour!” she emphasizes.
It’s also crucial to recognize that sexual activity may require more preparation. Some women find that they need a longer time to become aroused, making extended foreplay beneficial. Roos recommends incorporating activities such as sensual massages and prolonged kissing, as well as considering the use of sex toys like vibrators to boost blood flow and responsiveness.
Rediscovering self-pleasure can also play a vital role in enhancing sexual experiences. Roos encourages individuals to explore their bodies through masturbation, which includes experimenting with different methods and tools. “Discover new ways of turning yourself on, for example, by reading sex novels or watching new types of adult content,” she shares.
Communication with partners is another critical element. It is essential to discuss changing needs openly and respectfully. “Boundaries and needs become even more important when the body changes,” Roos explains. Engaging in honest conversations can help both partners navigate intimacy more effectively, reducing anxiety and fostering a supportive environment.
Pelvic floor exercises, particularly Kegels, are also recommended. A 2022 research paper found that these exercises can enhance sexual function in menopausal women, contributing to increased sensitivity and more pleasurable experiences. Strengthening the pelvic floor may lead to better orgasmic potential and overall intimacy.
Lastly, Roos emphasizes the importance of maintaining a playful attitude towards sex. It is vital to shift perspectives from viewing sex as a performance to embracing it as a source of emotional and physical intimacy. “The less pressure, the easier it is to find your own lust and sexiness during and after menopause,” she concludes.
As the menopausal journey can span decades, these rules serve as a roadmap for sustaining a rich and enjoyable sex life. By embracing change and prioritizing communication and self-exploration, individuals can navigate this transformative period with confidence and joy.
