Low Libido and Sex Drive: Top Tips
Updated: Mar 22
As you go through menopause, you might notice that your sex drive is changing. Some women may experience an increase in libido, while others experience a decrease. Not all women go through this libido decrease, though it is very common, affecting up to 80% of women. In most cases, a lower libido during menopause is due to decreased hormone levels and your sex drive will come back in time.
Menopause can negatively affect libido in several ways. During menopause, your testosterone and estrogen levels both decrease, which may make it more difficult for you to get aroused.
Decreasing hormone levels can lead to vaginal dryness and tightness, which can cause pain during sex. Other common menopause symptoms such as weight gain, low mood, hot flushes and insomnia can also make you less interested in sex.
A decrease in estrogen can also lead to vaginal dryness. Lower levels of estrogen lead to a drop in blood supply in the vagina, which can then negatively affect natural lubrication. It can also lead to thinning of the vaginal wall, known as vaginal atrophy.
Here are our top tips on how to manage these symptoms naturally:
Know that it’s perfectly normal that your sex life changes at the menopause
Talk to your regular partner if you have one, and see it as something to work on together and find the solutions that work for you
Know that sex is not the only way to feel connected to others. Try focusing on touch and caressing to get you in the mood and increase intimacy. Sensate focus digital therapy has been proven to be 83% effective and can be found here
Find a lubrication that you like. Use a natural, organic one, but know that sexual activity (whether solo or partnered) stimulates your own body’s natural lubrication
Try using aphrodisiac aromatherapy oils to scent your bedroom or in a massage oil, such as jasmine, patchouli, neroli, & sandalwood
Start doing pelvic floor exercises to improve blood supply to the area which will improve your sexual enjoyment and can prevent bladder issues later in life. Technology such as elvie has been designed to help
Use natural, organic bath oils and shower gels and only warm water when washing your vaginal area
Increase your water and phytoestrogen food intake such as linseeds, sprouted beans, lentils, fruit and vegetables
Consider seeing a herbalist (to get right herb for you) such as maca, sea buckthorn oil, gingko biloba or ginseng
Supplements such as flaxseed oil, vitamin C, magnesium, zinc may help
Don’t forget to practice safe sex and maintain your contraception (you can still get pregnant even if your periods are very irregular)
If you’d like to explore a more conventional approach, see your GP or speak to one of alina’s specialists to discuss a medical solution such as vaginal HRT.