Menopause can be challenging for many women, both physically and emotionally. Hormonal changes during menopause can lead to decreased sexual desire and physical changes that can make sex uncomfortable or painful. However, it's important to remember that these changes are normal, and there are ways to maintain sexual intimacy and pleasure during this time.

Physical Changes and Their Effects

During menopause, the body produces less estrogen, which can lead to vaginal dryness and thinning of vaginal tissues. These changes can cause discomfort or pain during sex and decrease sexual desire. In addition, menopause can also cause changes in the pelvic floor muscles, leading to urinary incontinence or discomfort during intercourse.

Communication with Partners

One of the essential strategies for maintaining sexual intimacy after menopause is communication with partners. It's important to discuss any changes in sexual desire or physical functioning with partners and to explore ways to adapt to these changes together. This can include trying new positions, using lubricants or other products to help with vaginal dryness, or incorporating more non-sexual physical intimacy into the relationship.

Exploring New Positions

Exploring new sexual positions can also help maintain sexual intimacy and pleasure during menopause. Positions that allow for deeper penetration can be more uncomfortable, so it may be helpful to try positions that allow for shallow penetration, such as spooning or the missionary position with a pillow under the hips. Experimenting with different positions can also help find more comfortable and enjoyable ones.

Incorporating Lubricants

Incorporating lubricants into sexual activity can also help manage vaginal dryness and discomfort. Various kinds of lubricants are available, including water-based, silicone-based, and oil-based. It's important to choose a lubricant that is safe to use with condoms and other barrier methods, and that does not cause irritation or allergic reactions.

Hormone Therapy

Hormone therapy is another option for women experiencing vaginal dryness or discomfort during menopause. This treatment involves taking hormones to replace those the body is no longer producing. Hormone therapy can help restore vaginal tissues and improve sexual function. However, it is not without risks and should only be used under the guidance of a healthcare professional.

Self-Care

In addition to communication with partners and exploring new positions or lubricants, self-care can also play a role in maintaining sexual intimacy after menopause. This can include regular exercise, eating a healthy and balanced diet, getting enough sleep, and managing stress. These strategies can help improve overall physical and emotional well-being, which can, in turn, improve sexual function and desire.

Seeking Professional Help

If the physical changes caused by menopause are causing significant discomfort or pain during sexual activity, it may be helpful to seek professional help. A healthcare provider can offer advice on managing symptoms and may recommend medical treatments, such as hormone therapy or medications for vaginal dryness. A pelvic floor physical therapist can also help women address pelvic floor muscle changes and incontinence issues.

Exploring Alternative Forms of Intimacy

In addition to maintaining sexual intimacy, it's important to remember that intimacy can take many forms. It's important to communicate openly with partners about what forms of intimacy are comfortable and desirable. Exploring alternative forms of intimacy, such as cuddling, hugging, or kissing, can be a way to maintain emotional closeness and intimacy with a partner, even if sexual activity is not possible or desirable.

Addressing Mental Health Concerns

Menopause can also impact mental health, which can, in turn, affect sexual function and desire. Depression, anxiety, and mood swings are common during menopause and can interfere with sexual intimacy. Seeking mental health support, such as therapy or counselling, can help manage these symptoms and improve overall well-being.

Managing Stress

Stress can also have an impact on sexual function and desire. Finding ways to manage stress, such as through exercise, meditation, or relaxation techniques, can help improve sexual function and desire. It's important to prioritize self-care and stress management during menopause to improve overall well-being.

Lifestyle Changes

In addition to seeking professional help and addressing mental health concerns, lifestyle changes can help improve sexual function and desire during menopause. Regular exercise can help improve circulation and promote overall health, which can, in turn, improve sexual function. Eating a healthy diet and staying hydrated can help support overall health and improve sexual function. Avoiding smoking and excessive alcohol consumption can also help improve sexual function and overall health.

Communication with Partners

Communication with partners is also essential during menopause. It's important to talk openly and honestly about changes in sexual desire and function and to discuss ways to maintain intimacy and pleasure. This may involve exploring new positions or techniques, using lubricants, or trying new forms of intimacy. It's important to approach these conversations with empathy and understanding and to remember that changes in sexual function and desire are a normal part of the ageing process.

Education and Support

Many women may feel embarrassed or ashamed to talk about changes in sexual function and desire during menopause. However, it's important to remember that these changes are a normal part of the ageing process and are nothing to be ashamed of. Seeking education and support can help women feel more comfortable and confident in their sexual lives. This may involve attending support groups or seeking information from trusted sources, such as healthcare providers or sexual health experts.

Exploring Alternative Treatments

In addition to lifestyle changes and communication with partners, alternative treatments may help improve sexual function and desire during menopause. Some women may benefit from hormone therapy or other medical treatments for vaginal dryness or other physical symptoms. Others may find that alternative therapies, such as acupuncture or herbal remedies, can help manage symptoms and improve sexual function. It's important to consult with a healthcare provider or alternative health practitioner before starting new treatments.

In conclusion, menopause can bring physical and emotional changes affecting sexual intimacy and pleasure. However, many strategies can help manage these changes and maintain a healthy and satisfying sex life, including seeking professional help, exploring alternative forms of intimacy, addressing mental health concerns, and managing stress. By prioritizing sexual well-being and seeking help when needed, women can navigate the changes of menopause with greater ease and comfort. It's important to remember that menopause is a normal part of life, and with the right support, women can continue to enjoy intimacy and pleasure in their relationships.

© The Natural Doctor

Menopause starts in the late 40s or the early 50s for most women, usually lasting a few years. During that time, at least 60% of women experience the typical symptoms of menopause, meaning hot flashes, mood swings, tiredness, irritability and night sweats. 

Aside from those unpleasant symptoms, women undergoing menopause have an elevated risk of several diseases, specifically osteoporosis, heart disease, diabetes and risk of obesity. During that time, a lot of women turn to natural remedies and supplements to relieve the symptoms. The following examples are here to give you some pointers:

Eating Calcium and Vitamin D-Rich Foods

The hormonal changes during menopause may cause your bones to weaken, increasing the risk of developing osteoporosis. Calcium and vitamin D are connected to good bone health and density, so you should make sure you have enough of both in your daily diet. Adequate intake of vitamin D for postmenopausal women is also something related to lower risks of fractures. 

Calcium-rich foods such as milk, cheese and yoghurt are a great addition to your diet, but they’re not the only source. Leafy greens such as kale, spinach and collard greens are a good source of calcium as well. You can also find them in beans, sardines, tofu and a variety of other foods. 

Calcium-fortified foods are a good source too, such as fruit juice, milk alternatives and cereals. The main source of vitamin D remains the sun since your skin is naturally producing it whenever you’re exposed to sunlight. As you get older, the body's ability to produce it gets less efficient, so supplements are encouraged to compensate for this change.

Keep Your Weight Balanced and Healthy

It is not uncommon to gain weight during menopause as a result of changing hormones, genetics and lifestyle. The gain of excess body fat around the waist is connected to a heightened risk of developing diseases such as diabetes and heart issues. Your body weight may affect the menopause symptoms as well.

Eating Fruits and Vegetables

Diets rich in fruits and vegetables may help you prevent a good range of your menopause symptoms. Fruits and vegetables are low in calories, but at the same time filling, allowing you to lose weight and maintain a healthy balance. They may also prevent several diseases, specifically heart disease. The risks of this condition rise after menopause, due to age, weight gain and reduced oestrogen levels in the body. Fruits and vegetables can also help prevent bone loss in a balanced diet.

Avoiding Triggering Foods

Some foods may trigger hot flashes, mood swings and night sweats, so they should be avoided. They are more likely to trigger those if you eat them at night as well. The common triggers may include alcohol, caffeine and spicy or sugary foods. You should keep a symptom diary if you experience those, keeping track of the foods triggering menopause symptoms. This may allow you to avoid the symptoms by avoiding these foods or reducing their consumption.

Regular Exercise

There is not enough evidence as of yet if exercise has any direct effect on treating night sweats and hot flashes. There is ample evidence that proves the benefits of regular exercise, however. Improved energy levels and metabolism, healthier bones and joints, better sleep patterns and decreased stress levels. In one example a study found that a mere three hours of exercise a week may improve the physical and mental health of a group of menopausal women. 

Regular exercise is also associated with better health, protection from diabetes and several dangerous conditions. Stroke, heart disease, cancer, high blood pressure, type 2 diabetes, osteoporosis and obesity are much less likely to occur with enough physical activity.

©The Natural Doctor

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