How to Enjoy Sex After Menopause: Insights for a Fulfilling Intimate Life
- Jenni Mears
- Aug 1, 2024
- 4 min read
Sex after menopause can be a time of renewed intimacy and exploration. By understanding your body's changes and taking proactive steps to address any challenges, you can continue to enjoy a fulfilling and satisfying sex life. Remember, menopause is just another phase in life, and with the right approach, it can be a time of growth and new beginnings in your intimate relationships.
As we age, our bodies undergo various transformations, and for many women these changes significantly influence their sexual experiences. One of the most profound shifts is menopause. However, with the wisdom and experience that age brings, you can embrace newfound confidence, embodiment, and self-assurance, all of which can be beautifully reflected in your sex life.
Menopause, often perceived as a daunting transition, is in fact an opportunity to deepen your connection with yourself and your partner. It marks the beginning of a new chapter in your sexual journey, one that can be just as fulfilling, if not more so, with the right mindset and approaches.
If you're approaching or already experiencing menopause, this is your moment to explore a new era of your body and sexuality. Sex might change, but with the right insights, it can continue to be a source of joy and intimacy.
Before we delve into those insights, let’s take a moment to understand the biological shifts occurring in your body during menopause. While the cessation of your menstrual cycle is a well-known aspect, there are other significant changes, particularly in your hormonal landscape.
These hormonal shifts can lead to symptoms such as vaginal atrophy (where the vaginal walls thin and lose elasticity), vaginal dryness, and mood changes. All these factors can impact your sexual experiences.
Another common change during menopause is fluctuations in libido. Unlike the steady desire you might have experienced before, maintaining, or rekindling libido may now require more conscious effort. Research indicates that fewer women aged 57 to 73 are sexually active, and those who are, tend to engage in sex less frequently. Various life factors contribute to these changes, but they can be addressed and worked on.
While some choose hormone replacement therapy to manage these shifts, there are many other holistic sexuality approaches to nurture and revive your libido.
Menopause brings about a host of changes, but it doesn't mean the end of a satisfying sex life. In fact, many women find that with a little effort and understanding, their sexual experiences can be just as enjoyable, if not more so, after menopause. Here are some insights to help you enjoy sex after menopause:
Communicate openly with your partner. Effective communication is key to maintaining a healthy sexual relationship. Share your feelings, desires, and any discomfort you may be experiencing. Understanding each other's needs and concerns can support intimacy and cooperation.
Another common change during menopause is fluctuations in libido. Unlike the steady desire you might have experienced before, maintaining, or rekindling libido may now require more conscious effort. Research indicates that fewer women aged 57 to 73 are sexually active, and those who are, tend to engage in sex less frequently. Various life factors contribute to these changes, but they can be addressed and worked on.
Slowing down for enhanced pleasure is another key factor. More than half of post-menopausal women report experiencing pain during sex. Your sexual practices might need to adapt, but this doesn't mean they can't be pleasurable. Slowing down can be a powerful way to avoid pain and enhance pleasure. Allowing your body ample time to adjust to sensations helps build pleasure gradually and lets you, your body, and your vagina ease into the experience, minimising abrupt and painful sensations.
Vaginal dryness is a common issue among post-menopausal women, often leading to discomfort during sex. This is where lubricants come to the rescue. While lube is beneficial for everyone, it becomes especially essential as natural lubrication decreases. Embracing lube can make sexual activities more comfortable and enjoyable, allowing you to fully engage in the pleasure of the moment.
Vaginal dryness is due to decreased oestrogen levels. Using more natural lubricants can make intercourse more comfortable and enjoyable.
Remember, this phase of life is an invitation to rediscover and redefine your sexuality. With patience, openness, and the right practices, your sex life can continue to thrive and bring you deep joy and connection.
Prioritise foreplay and extended foreplay
Can help increase arousal making sex more pleasurable. Taking the time to engage in mindful sexuality practices that both you and your partner enjoy can enhance intimacy and excitement.
Explore new sensual practices
Menopause can be a time to explore new forms of intimacy and pleasure. Trying different sexual positions, incorporating sex toys, or experimenting with sensual massages can add excitement and variety to your sex life.
Stay physically active
Regular physical activity improves overall health, boosts mood, and increases energy levels, all of which can enhance sexual desire and performance. Activities like dancing, walking, yoga, and strength training can be particularly beneficial.
Pelvic floor vitality
Like strengthening the pelvic floor muscles through exercises like Kegels and Jade Egg practices can enhance sexual sensation and improve bladder control. These exercises and practices increase blood flow to the genital area, which can enhance arousal and orgasm.
Maintain a healthy diet
Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins supports overall health and can improve energy levels and sexual function. Making sure you have clean gut health becomes your best friend.
Manage stress
As stress can negatively impact sexual desire and performance. Practices such as deep breathing exercises, and Fembodiment™ practices designed especially for this time of a woman’s life can help reduce stress and improve overall well-being and self-care.
Jenni Mears
Creator of The Fembodiment™ Method and Founder of The Fembodiment™ Institute.
Jenni offers personalised sessions for women and couples.
Jenni is Co-facilitating with Nicci Jaggard - Fembodiment™️ Method Facilitator in the upcoming The Secret Pleasures of Menopause Class Gathering:
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