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Sex in menopause. Learn to live this new phase of your life

Menopausal sex may be different, but that doesn’t mean it’s worse. Discover solutions to your challenges.

We already know that menopause brings some changes to the woman’s body and organism, namely in hormonal terms. Although gradual, these changes will have an impact on women’s daily lives, particularly with regard to experiencing full sex during menopause.

Therefore, he must be able to adapt to these changes and, perhaps, discover new ways of experiencing sexuality. Investing in foreplay, exploring new erogenous zones and (re)discovering the body are some essential steps to make the most of sex in menopause.

Sex in menopause: challenges and solutions


As we have already seen, the hormonal changes characteristic of menopause cause changes in the woman’s body, but also in her sexual response. Some of these changes/effects should be taken into account. Meet some.

  • lack of desire: in this case, consulting a specialist can be important to find out how to awaken the libido. This must be a work done as a couple, because the man – although he also suffers hormonal changes – rarely sees his sexual desire diminished.
  • Less intense excitation: this consequence in menopausal sex makes penetration difficult, for example, as lubrication also decreases. Hence, betting on foreplay is important, in order to “prepare” the genital area for the sexual act. At this stage, it is essential not to be in a hurry, nor to look at the clock.
  • Decreased lubrication level: following on from the previous point, the reduction of lubrication is a fact that is important to take into account. It can cause discomfort, discomfort and a decrease in sexual appetite. Therefore, there is nothing like investing in some lubricants to combat this problem.
  • Less intense and sometimes painful orgasmic contractions: less lubrication and decreased pelvic floor tone are the main reasons for this problem. Therefore, it is necessary to take care of the pelvic floor, with appropriate exercises (Kegel exercises), which improve sexual life and also fight incontinence.
  • Genital atrophy: the lack of estrogen causes vaginal dryness and loss of elasticity, which can cause pain or even bleeding during sexual intercourse (dyspareunia), in addition to frequent urinary infections.
  • Urinary incontinence: this is a problem that affects about 1/3 of women over 50 and of course menopausal sex. Its relationship with sexuality is that, in some cases, urine losses may occur during sexual intercourse.
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possible solutions

In addition to the personalized indications that we have given you for each problem, there are measures that you should take to face this stage of your life with joy and without drama.

The changes are real, but there are even women who confess to having a freer and more relaxed sexuality during menopause than before.

After all, the risk of getting pregnant decreases or disappears and the couple usually has more time and space to explore their sexuality, since in most cases, the children are already raised and, often, independent.

If you’re going through this phase, take note of some useful tips on what you can do for yourself and your sex life.

  • Speak openly with an expert: see a doctor and share your questions and concerns. It is important to diagnose the situation; check for infections; perform hormonal analyzes; and equate a hormonal treatment. Urinary incontinence, for example, has treatment. Therefore, share your concerns with the specialist and provide a solution to your problems.
  • Surrender: sometimes, a lack of libido doesn’t just come with the menopause… Therefore, it is essential to admit your sexual desires and fantasies, share your concerns with your partner and create programs together to encourage physical and emotional closeness.
  • use lubricant: As we’ve already said, lubricant can be the solution to recurrent vaginal discomfort and dryness. You can opt for a water-based, glycerine-free lubricant or, if you prefer, apply a cream, ring or pills with estrogen or progesterone locally.
  • Protect yourself from sexually transmitted diseases: If you don’t have a steady partner or someone you’ve been with for a long time, you should protect yourself from STDs, as vaginal dryness increases susceptibility to infections. Don’t risk it and use a condom.
  • Strengthen pelvic muscles: We’ve already told you how important it is to take care of the pelvic floor. In this sense, it is essential to practice Kegel exercises, that is, to contract the muscles you use to retain urine for 5 to 10 seconds, relaxing them during the same time. Do 3 sets of 10 exercises a day.
  • Practice physical exercise: As in any phase of life, the practice of sport is beneficial for physical and mental health. It will improve your health and well-being, help maintain weight, and increase self-esteem and libido. Which has good reflexes when we talk about sex in menopause.

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