Menopause is often associated with hot flashes and mood swings, but it encompasses a broader spectrum of symptoms, impacting sexual health and intimacy. According to licensed sexologist and relationship therapist Sofie Roos, understanding these changes is crucial for maintaining a fulfilling sex life during and after this phase. Roos outlines seven essential rules that can help individuals navigate their evolving desires and needs.
Accept Changes in Desire
The transition into menopause can lead to fluctuations in sexual desire. Some individuals may experience decreased interest, while others may find themselves with heightened libido. Roos emphasizes the importance of accepting these changes rather than resisting them. “See it as a chance to discover something new,” she advises. Recognizing that sexual experiences may differ can foster greater pleasure than what was experienced prior to menopause.
Prioritize Lubrication
Vaginal dryness is a common concern during menopause due to reduced estrogen levels. This can make sexual activity uncomfortable, leading to decreased interest in intimacy. Roos suggests using a high-quality silicone-based lubricant liberally. “This will be a savior,” she notes, as it can significantly enhance comfort and enjoyment during sexual encounters.
Taking more time to warm up is another key recommendation. Research indicates that hormonal changes can alter sensitivity, making extended foreplay beneficial. Roos encourages exploring various forms of intimacy, such as sensual massages, prolonged cuddling, and the integration of sex toys like vibrators to enhance arousal and blood flow.
Rediscover Self-Exploration
Masturbation is an important aspect of sexual health that should not be overlooked, especially during menopause. Roos encourages individuals to explore their bodies and understand their evolving needs. “Discover new ways of turning yourself on,” she suggests, recommending the use of sex toys and various forms of media, like erotic novels or different genres of adult content.
Patience is essential in this process. Roos reassures that finding pleasure through self-exploration may take time, but persistence will lead to satisfying experiences.
Open Communication with Partners
Communicating openly with a partner about changing sexual needs is vital. Roos advises engaging in honest conversations about intimacy, boundaries, and desires. “Invite and help your partner to help you have good sex,” she states, highlighting that shared communication can alleviate stress and enhance sexual experiences.
Incorporate Pelvic Floor Exercises
Strengthening the pelvic floor can improve sexual function and overall comfort during menopause. Roos recommends incorporating Kegel exercises, as they can lead to heightened sensitivity and increased pleasure. A 2022 research study supports this, indicating that both Kegel exercises and lubrication were effective in improving sexual function among menopausal women, with Kegel exercises potentially being the more effective option.
Maintain a Playful Mindset
Finally, Roos emphasizes the importance of keeping sex fun and enjoyable. She encourages individuals to shift their perspective from viewing sex as an obligation to embracing it as an opportunity for emotional and physical connection. “The less pressure, the easier it is to find your own lust and sexiness during and after menopause,” she concludes.
Navigating the complexities of menopause can be challenging, but with the right mindset and tools, individuals can maintain a satisfying sex life. By understanding and adapting to the changes in their bodies, embracing open communication, and prioritizing pleasure, it is possible to foster a healthy sexual relationship, both with oneself and with partners.
