Menopause is a natural phase of a woman’s life, but it can bring about certain changes that impact one’s sexual health. Two common symptoms experienced during menopause are vaginal dryness and difficulty reaching orgasm. However, there are several ways to address and overcome these symptoms to revive your sex life. In this article, we will share eight effective strategies for menopausal women to enhance their sexual pleasure and well-being.
Understanding the Impact of Menopause on Sexual Response
To effectively address sexual challenges during menopause, it is important to understand how menopause affects your sexual response. During sexual stimulation, the clitoris becomes engorged with blood, similar to how a penis becomes erect. This increased blood flow also leads to lubrication, enhancing pleasure.
However, menopause brings significant hormonal changes, including a decrease in estrogen and progesterone production. These hormonal changes can lead to thinning of vaginal tissues, including the clitoral region. The vaginal canal also becomes drier, shorter, and narrower, resulting in a smaller clitoris and a condition known as vaginal atrophy. These changes can cause painful sex and difficulty reaching orgasm.
Eight Strategies for Enhancing Sexual Pleasure During Menopause
- Invest in a clitoral vibrator
Given the potential decrease in clitoral surface area during menopause, focusing on clitoral stimulation can be highly beneficial. External massagers or vibrators specifically designed for clitoral stimulation can provide direct and intense pleasure. Look for a sex toy made of medical-grade silicone that offers adjustable speeds to cater to changes in your sexual response. If you plan to use it during penetrative sex, an external massager is a great option.
One popular choice is the Limon vibrator, made from smooth, medical-grade silicone. It is rechargeable, easy to use, and discreet, making it perfect for solo play or partner activities. With its squeeze-to-intensify feature, it can adapt to your changing sexual response over time.
- Incorporate Kegel exercises into your routine
Kegel exercises are excellent for strengthening the pelvic floor muscles, leading to more intense orgasms. To perform Kegels, lie down on your bed and tighten the muscles you would typically use to stop the flow of urine. Hold this contraction for 3-6 seconds, relax for 10 seconds, and repeat the process 10 times. Regular practice of Kegels can improve your pelvic floor strength.
To track your progress and maintain consistency, consider using tools like the Kgoal pelvic muscle trainer or the Squeeze Time app. These products can help you monitor your Kegel exercises and keep up with your routine.
- Explore new sexual activities and experiences
Menopause can be an opportunity to explore and experiment with new activities in the bedroom. Stepping outside your comfort zone can help you discover new sources of pleasure and deepen your connection with your sexual response. If you are facing difficulties achieving sexual pleasure, seeking sex therapy may help address any psychological barriers that could be affecting your physical experience.
- Consider estrogen cream
If you do not have a family history of female-centric cancers, such as breast or ovarian cancer, discussing estrogen cream with your doctor may be beneficial. Estrogen cream can temporarily treat vaginal atrophy. However, it is usually prescribed for a limited period due to potential carcinogenic effects.
- Use lubrication
Due to the thinning of vaginal tissues and decreased clitoral function during menopause, using lubrication becomes essential. Water-based lubricants are excellent moisturizers and offer a similar consistency to natural lubrication. Look for reputable brands to ensure that they will not disrupt your vaginal pH.
If water-based lubricants do not meet your needs, silicone-based lubricants are an alternative with better lasting power. However, keep in mind that silicone-based lubricants should not be used with silicone sex toys, such as the Limon vibrator, as they can impact the toy’s body-safe material.
- Consider vaginal dilators
If you experience pain during sex due to the narrowing of the vaginal canal, vaginal dilators can be a valuable investment. These cylindrical tubes come in different sizes and gradually help adjust your vaginal canal to accommodate larger sizes.
- Prioritize foreplay
Menopause may require more time for orgasm, making foreplay an essential part of sexual encounters. Engaging in extended foreplay sessions ensures that you are well-lubricated and have activated your sexual responses, reducing the chances of pain during sex.
- Educate yourself through informative podcasts
Continuous learning is crucial for sexual health. Several informative podcasts provide insights and guidance on menopause and sexual well-being. “Menopause: Unmuted” with Dr. Jane Minkin features women sharing their personal experiences with sexual health during midlife. Another podcast, “Not Your Mother’s Menopause,” with Dr. Fiona Lovely, focuses on the side effects of menopause on sexual activity and provides advice for overcoming sexual challenges. “Thriving Through Menopause” with Clarissa Kristjansson takes a holistic approach to menopause and women’s health, exploring how hormone shifts affect various aspects of life, including work, well-being, and sexual health.
Menopause may bring about changes to your sexual health, but it also presents an opportunity for exploration and growth. By incorporating strategies like using a clitoral vibrator, practicing Kegel exercises, trying new sexual activities, considering estrogen cream, using lubrication, using vaginal dilators, prioritizing foreplay, and educating yourself through informative podcasts, you can enhance your sexual pleasure and overall well-being during menopause.
Remember, every woman’s experience with menopause is unique, so it is important to listen to your body and adapt these strategies to fit your individual needs. By taking charge of your sexual health and exploring new ways to bring pleasure and fulfillment into your life, you can embrace and enjoy this transformative stage with confidence and vitality.
