How can I manage low libido during menopause?

Summary: Low libido during menopause is common and often linked to hormonal fluctuations, stress, and physical discomfort. It can be managed through hormonal therapy, vaginal moisturisers, lifestyle adjustments, open communication, and emotional support. With the right help, many women can reconnect with their intimacy and enhance their sexual health.  

Low libido, or reduced sexual desire, is a common concern for women going through menopause. Thermal fluctuations often cause this shift, but physical and emotional factors can also influence it. While it’s a normal aspect of ageing, reduced sex drive can impact self-esteem and intimacy. One study found that 69.3% of Australian women aged 40 to 65 experienced low desire, and 32.2% met the criteria for Hypoactive Sexual Desire Disorder (HSDD). The positive news is that with the right support and strategies, these changes can be addressed, helping you enjoy a fulfilling sex life.  

Overview of how menopause impacts hormones and sex drive

Menopause signifies the conclusion of a woman's reproductive phase and introduces considerable hormonal alterations, particularly a reduction in oestrogen and testosterone levels. These changes can directly affect sexual health and desire. Decreased oestrogen results in vaginal dryness, thinning of the vaginal tissues, and diminished blood flow, making intercourse potentially uncomfortable. At the same time, a reduction in testosterone, a hormone that also affects sexual desire in women, may lead to a decline in libido. 

Physical and emotional symptoms like fatigue, mood fluctuations, and sleep disturbances can also impact sexual interest and intimacy. While variations in sex drive during menopause are common, they differ widely among individuals and can usually be addressed with medical assistance and lifestyle changes. 

Understanding libido changes in menopause

Changes in libido throughout menopause are a frequent but often neglected aspect of this transition. As hormone levels decline, numerous women observe a reduction in sexual desire or arousal. This decline may be accompanied by discomfort such as vaginal dryness or pain during intercourse, further diminishing sexual interest. 

Emotional and psychological elements are also significant. Factors like stress, anxiety, body image issues, and changes in relationships can all contribute to a decrease in libido. Sleep problems and fatigue, common during menopause, may reduce energy levels and the desire for intimacy. Recognising these changes as a natural part of the menopausal experience enables women to address the issue with greater understanding and seek necessary support when required. 

Role of oestrogen and testosterone in sexual desire

Both oestrogen and testosterone are vital for sustaining sexual desire in women. Oestrogen maintains the health of vaginal tissues, ensures natural lubrication, and promotes blood flow to the genital area, all of which enhance comfort and arousal during intimacy. A decline in oestrogen during menopause can result in vaginal dryness, tissue thinning, and discomfort during sex, which may lead to a reduction in desire. 

Although testosterone is present in smaller quantities in women compared to men, it also plays a role in libido. It affects sexual thoughts, responsiveness, and overall interest in sex. As testosterone levels steadily decrease with age, particularly during and after menopause, many women may notice a significant drop in sexual desire. Balancing these hormones is crucial for preserving a healthy sex drive. 

Also read: 8 natural menopause treatments that really work

Common causes of low libido during menopause

1. Hormonal shifts: A decline in oestrogen and testosterone can lessen sexual desire and cause vaginal dryness and discomfort during sex.
2. Vaginal dryness and atrophy: These changes can result in painful intercourse, leading to avoidance and reduced interest.
3. Sleep disruptions: Night sweats and insomnia can leave one feeling fatigued and less inclined toward intimacy.
4. Mood fluctuations: Conditions such as depression, anxiety, and irritability are prevalent during menopause and can influence feelings about sex.
5. Body image issues: Changes in weight and physical appearance may lead to feelings of self-consciousness and inadequacy.
6. Relationship dynamics: Emotional distance, stress, or communication barriers can also affect sexual desire.

Symptoms of low libido during menopause

• Decreased sexual thoughts or fantasies 
• Less frequent initiation of or interest in sexual encounters 
• Challenges in becoming aroused or maintaining arousal 
• Fewer physical responses to sexual stimuli 
• Discomfort or pain during intercourse due to vaginal dryness 
• Emotional detachment or a lack of intimacy in relationships 
• Feelings of frustration, sadness, or concern regarding the drop in desire. 

Tips to manage low libido during menopause

1. Encourage open dialogue: Have candid conversations with your partner about your emotions, requirements, and any discomfort to enhance emotional closeness. 
2. Embrace a wholesome lifestyle: Engaging in regular physical activity, maintaining a nutritious diet, and ensuring sufficient rest can elevate energy levels, mood, and body confidence. 
3. Reduce stress: Utilise relaxation methods such as yoga, meditation, or deep breathing exercises to alleviate tension that may impact desire. 
4. Incorporate vaginal moisturisers or lubricants: These can alleviate dryness and enhance comfort during intimate moments. 
5. Investigate nonsexual intimacy: Activities like cuddling, massages, and gentle touch can help restore closeness without putting pressure on sexual intimacy. 
6. Explore therapy or counselling: Consulting with a therapist, either individually or as a couple, can help resolve emotional or relational challenges. 
7. Reach out to a doctor: A healthcare professional can evaluate hormonal imbalances and suggest safe treatment options if necessary. 

Also read: Best foods for female hormonal imbalance

When to see a doctor

It is important to consult a doctor if low libido during menopause is ongoing, troubling, or impacting your life quality or relationship. Seeking medical advice is especially crucial if you experience discomfort during intercourse, notable vaginal dryness, or emotional issues such as anxiety or depression that might be affecting your desire. 

A doctor can assist in identifying whether your symptoms are due to hormones or other influencing factors like medications, stress, or underlying health concerns. They can also provide alternative treatment or refer you to a specialist for further support. Early intervention can facilitate managing these changes more effectively and enhance both your well-being and intimacy. 

How Hola Health online doctor service can help

Conclusion:

FAQs

Is it normal to have a low libido during menopause?

Can hormone therapy help with low libido?

Are there natural remedies that boost libido during menopause? 

• Healthy diet 
• Regular exercise 
• Stress management 
• Sufficient sleep 
• Herbal supplements 
• Vaginal moisturisers and lubricants 
• Open communication 

Does vaginal dryness affect sex drive?

Can I talk to an online doctor about menopause symptoms?  

What lifestyle changes help with low libido during menopause?

• Regular exercise 
• A balanced diet 
• Stress management 
• Adequate sleep 
• Limiting alcohol and quitting smoking 
• Staying emotionally connected with your partner