Increasing Your Sex Drive During Menopause

Low sexual desire is common in menopause, cited by up to 55% of women. In addition, up to 35% of women deal with poor lubrication and up to 45% experience painful intercourse (1).

If you’ve noticed your libido has dwindled, you might be looking for ways to restore intimacy with a partner or gain back the sexual confidence you’ve lost.

In this article, we first delve into why menopause impacts libido before providing an extensive list of how to increase sexual desire during this time.

Why menopause impacts libido

The impact menopause has on sexuality depends on the person. Some people find they enjoy sex more whereas for others, their desire for sex declines and their response to intercourse changes (2).

The main underlying cause is lower levels of the hormone oestrogen, which naturally decreases with age and the loss of ovarian function. However, how this decline in hormones affects an individual’s libido can be complex.

Physical symptoms

Around 85% of women report experiencing menopause symptoms, although these can vary in type and severity (3). Some symptoms can make intercourse undesirable, uncomfortable or even painful. These include:

Vaginal dryness
Reduced vaginal elasticity
Loss of sensitivity
Headaches
Fatigue
Insomnia
Bladder control issues
Night sweats
Hot flushes

Find out more about menopausal symptoms.

Psychological impact

The changes in hormones that occur during menopause can impact your mental health too. In addition, the symptoms you experience can be detrimental to your emotional well-being. This can significantly reduce your sex drive.

You may experience:

Anxiety
Depression
Stress
Sadness
Loss of confidence
Lack of self-esteem
Shame (4, 5)

Read our guide on menopause and mental health to learn more about how they are connected.

Coexisting conditions

It’s also possible that other health conditions that you already have or that arise during menopause and the medications to treat them can contribute to loss of libido. These include:

Heart disease
Diabetes
Underactive thyroid
Obesity
Cancer
Diuretics
SSRI antidepressants
Medications for seizures (6, 7)

How to increase your sex drive during menopause

There isn’t a one-size-fits-all approach to improving your libido during menopause. However, there are a range of different things you can try that may make a significant difference in your desire for sex.

Self-care practices that can help your sex drive

Menopause can cause changes to your libido, but incorporating self-care practices can support your sexual health and improve your overall well-being.

Mindfulness and meditation

Practising mindfulness can help you reconnect with your body and emotions, enhancing your sexual awareness, arousal and sexual satisfaction (9). Meditation reduces stress and promotes relaxation, which can improve your overall desire and intimacy.

Yoga

Yoga improves flexibility, boosts blood flow, and balances hormones, all of which are essential for sexual health. Regular practice can help you feel more confident and connected to your body during menopause.

Key takeaways

Research indicates that yoga can improve sexual function.
Nearly 75% of women in one study said they were more satisfied with their sex life following yoga training and that desire, arousal, orgasm, and overall satisfaction particularly improved in women over 45 (10).
However, the major limitations of this study were its small size and the lack of a control group.

Prioritising sleep

Poor sleep can disrupt hormone regulation and reduce libido (11). Establishing a healthy sleep routine can restore energy levels and improve mood, increasing sexual desire (12).

Exercise

Regular physical activity increases circulation, boosts mood, and raises endorphin levels. It also improves your body image and increases your stamina, all of which can contribute to increasing libido (8).

Manage stress

Chronic stress can dampen sexual desire by raising cortisol levels (13). Techniques like deep breathing, journaling, or spending time in nature can help you feel more relaxed and open to intimacy.

Counselling

A therapist or counsellor can help you address emotional or psychological barriers to intimacy. Talking through feelings of anxiety or self-consciousness can make a big difference in your sexual confidence.

Approaches to intimacy that can improve libido

Adjusting your approach to intimacy during menopause can make your experiences more fulfilling and enjoyable. Small changes can reignite passion and connection with your own body and your partner.

Communicating with your partner

Open communication about your needs and desires can strengthen emotional intimacy. Sharing what feels good or discussing concerns contributes to understanding and closeness (8).

Using vaginal lubricants and moisturisers

Hormonal changes can lead to vaginal dryness, but lubricants and moisturisers can enhance comfort and pleasure during intimacy by restoring moisture and reducing friction (8).

Scheduling time for sex

Setting aside dedicated time for intimacy helps ensure it doesn’t get sidelined by a busy lifestyle. Anticipation and planning can also build excitement and help get you in the mood (8).

Spending more time on foreplay

Extended foreplay can help you feel more physically and emotionally aroused. It allows your body to prepare naturally, making intimacy more pleasurable.

Sexual aids

Sexual aids, such as vibrators or prescription devices like Eros, can add variety and excitement. These tools can also help address specific concerns like low arousal or vaginal sensitivity.

Masturbation

Exploring your body through masturbation can help you understand what feels good. It also increases blood flow to the pelvic area, which can enhance arousal and lubrication (4, 14).

Natural remedies to increase libido during menopause

Some herbal remedies may boost libido. However, you should always speak to a doctor before trying supplements to ensure they are safe and suitable for you.

Natural remedies that may help increase sex drive during menopause include:

Red clover
Black cohosh
Gingko
Ginseng
Maca
L-arginine
Tribulus terrestris (4, 15, 16)

For additional information, read our guide to alternative remedies for menopause symptoms.

Lifestyle factors that can influence sex drive

There are also some lifestyle changes that may help increase libido and contribute to overall well-being. These include:

Quitting smoking
Avoiding alcohol and recreational drugs
Eating a balanced, varied diet
Maintaining a healthy weight
Avoiding vaginal irritants such as soaps and detergents (4, 8)

Can HRT increase libido?

Yes, hormone replacement therapy (HRT) does increase sex drive for some women during menopause. This is because it restores the levels of hormones which have naturally declined and helps alleviate menopause symptoms.

Oestrogen

Oestrogen is an effective treatment for genitourinary syndrome of menopause, a common condition which causes vaginal dryness, burning and itching and pain during intercourse. This, in turn, means it can help increase libido by alleviating these symptoms.

There are many forms of oestrogen. Local oestrogen, which is used directly on or in the vaginal is available on prescription as:

Gel
Cream
Tablets
Pessaries
Vaginal ring

There is also systemic oestrogen which is available on prescription as as:

Gel
Spray
Patch
Tablets

Oestrogen-only HRT can slightly increase the risk of breast, ovarian and endometrial cancer, so it's usually only given to women who have had a hysterectomy (18).

Learn more about oestrogen therapy for menopause.

Oestrogen and progesterone

Combined HRT utilises oestrogen and progesterone to treat symptoms of menopause such as hot flushes, mood swings, and vaginal dryness (17). However, a 2007 study found that women receiving oestrogen-progesterone HRT reported 33% more sexual thoughts and 44% more interest in sex compared to those women taking the placebo (19).

Testosterone

If oestrogen/oestrogen-progesterone replacement therapy isn’t effective, and other approaches, such as counselling, CBT, and SSRI medications have not been successful in increasing sexual desire, testosterone replacement therapy may be considered20.

It is not currently licensed in the UK to be used to treat menopausal women. However, it can be prescribed off-label by -some doctors (21).

Find out more about how HRT helps with menopause symptoms and the pros and cons of hormone replacement therapy.

In summary:

Loss of libido in menopause is largely fuelled by declining oestrogen levels.
However, it is complex and can be compounded by physical and psychological symptoms.
There are a multitude of lifestyle changes and practices you can try to increase your sex drive.
Hormone replacement therapy can also help by restoring hormone levels and alleviating symptoms.

If a loss of libido is affecting your quality of life, Menopause Care can help. Take our menopause symptoms quiz to get recommendations and speak to a doctor who can help.

DisclaimerAt Menopause Care, we ensure that everything you read in our blog is medically reviewed and approved. However, the information provided is not meant to replace professional medical advice, diagnosis, or treatment. It should not be relied upon for specific medical advice.

References