Sex and Menopause: Natural Ways to Boost Your Libido

Understanding Menopause and Libido

Sexuality and ageing became a topic to discuss when various authors pointed out that the number of separations between partners increased as they aged. 

Jacoby. S, the publisher of "Great Sex: What's age got to do with it?", puts out the result from a survey that as you age, your physiological functioning related to your libido comes down. At least 38% of the population show complete impotence by the age of 75 years. So, what happens to your body as you age? Let's understand.

What Are the Physiological Changes?

The physiological changes affecting menopause, as is the cause of everything else during menopause, are mediated mainly by a reduction in oestrogen. With reduced levels of oestrogen and increased body age, what changes occur concerning libido?

How are Hormones Responsible?

Hormones affect sexual arousal through the perception of sensations such as:

• Nerve stimulus in the central system and the peripheral system.
• Blood flow to the genital area.
• The ability of the genital muscles to develop a sense of tone or tension.

When these mechanisms get impaired, you may face the following:

• Diminished sexual responsiveness.
• Dyspareunia and bleeding during sex.
• Decreased sexual activity.
• Decline in desire.
• Sexual aversion.

A decrease in oestrogen in a woman takes away the integrity of her reproductive system as she attains menopause. The changes seen are -

• Decreased vaginal lubrication.
• Decreased blood flow.
• Thinning of barrier layers of skin.
• Loss of fat in the genital area.
• Loss of pelvic muscle tonicity.
• Diminished and slowed clitorial response time.

Menopause also triggers a decline in testosterone production, even though females generate it in smaller quantities. Reduced testosterone levels can play a role in the decrease of sexual desire.

Fact

And, here is where we are going to help you to keep your sexual desire boosted and keep the health of your genital area to the point. 

Herbs for Menopausal Libido

There are plenty of herbs for your menopausal libido that can balance your hormones for you. Let us put forth some for you that can give your sexual life the boost it needs.

Apart from these, the less studied but potent herbs, according to folklore practices, are:

• Cinnamon improves blood circulation and strengthens the pelvic region.
   
• Triphala helps detoxify the body and rejuvenate it. It also improves body metabolism and thus opens up the clogged body channels.
   
• Brahmi is usually used for a healthy brain and mental function. It helps relieve stress during your menopausal age. 
   
• Taking fenugreek seeds by mouth improves sexual desire.
   
• The active ingredient in saffron, called crocins, helps in sexual function mechanisms. Saffron increases vaginal lubrication and sexual arousal due to its ability to increase serotonin and dopamine. 

You can take saffron with milk every night.

Note: The herbal remedies passed down through folklore and ancient knowledge of Ayurveda come with limited research studies. Thus, it is best to consult your healthcare professional before you intake these herbal supplements to increase your libido.

Before this, you can try some natural ways to boost your libido. Read on to know more.

Nutrition and Foods That Boost Libido

The way to someone's heart is food. But what if we say that the easy way to boost your sex life is also food?

Changing the game of your nutrition will improve what you are looking for in this blog. So, it's time to cook something delicious and plan your next date night.

Put the following food on your plate to increase your libido naturally during menopause.

Strawberries 

Strawberries are attractive; surprisingly, eating them makes them a key to romance. Here's how!

Strawberries boost blood flow and reduce stress and anxiety. It releases more oxytocin, the hormone that you call the 'love hormone'. So, it's time to grab some strawberries.

Avocado

The creamy green avocado filled with fibre and heart-healthy fats can give you super energy. Avocado contains vitamin B6, which eases fatigue and crankiness. Get hold of avocados to keep the fun alive!

Pomegranate

Pomegranate, a fruit filled with jewels of love, increases testosterone levels in women and men.

The high levels of antioxidants in pomegranate increase sensitivity in the clitoral region, giving you a great orgasm and making sex more pleasurable.

Figs

Figs were Cleopatra's favourite fruits. Apart from Egyptian culture, many other regions of the world relate figs with sexual pleasure. Figs contain high flavonoids, potassium, and fibre, contributing to an increased libido.

Legumes and Seeds

According to the experts, the chemical compound arginine found in legumes and seeds increases libido. Arginine also increases sexual satisfaction along with other irritating symptoms of menopause, like brain fog, headaches, etc.

Salmon and High Omega-3 Acid Foods

A study by Harvard gives the result that couples who intake fish twice a week had a better sex life than those who didn't.

Fishes have high omega-3 fatty acids, iron, protein and other vitamins that help you balance your hormones.

Lobsters and Crab

The meat of lobsters and crabs is high in protein but low in fat, which is ideal for keeping up with your sexual endurance without feeling sluggish.

The Proteins in them boost your dopamine and norepinephrine, the hormones that increase your sensitivity to touch and other senses.

Watermelon

A fruit with plenty of amino acids and high water content, watermelon acts well by improving blood circulation and relaxing the blood vessels. Some say the watermelons have a Viagra-like effect by increasing blood flow to your intimate areas.

Drumsticks

Drumsticks are rich in potassium and full of antioxidants. You can make soups from drumstick flowers and milk, which helps boost your libido during menopause. 

Coconut and Coconut Water

Coconut white or the endocarp, which is edible, works as a good antioxidant in the body and will improve your overall health. Studies show that regular consumption of coconut water helps improve sexual response time, increase libido, reduce stress and fatigue levels, promote vaginal lubrication and balance pH levels in the body.

In addition to these,

• Sesame seeds and sesame oil contain many phytoestrogen compounds that can aid your sexual health. Add them to your diet as dressing, or use the oil for cooking food.
   
• Black gram contains a rich source of calcium, iron, isoflavones, inulin, vitamin B complex, and other nutritional compounds, which may help reduce menopausal symptoms. 
   
• Milk (fat-free) and Ghee are essential to your life if you are lactose-tolerant. They contain compounds that can boost energy and help you improve mental health, sleep, and stress. Both milk and Ghee reduce increased Pitta and Vata dosha (which goes into a toss during menopause) and reduce menopausal symptoms such as hot flashes, mental confusion, vaginal dryness, etc.

Add saffron, cardamon, or almonds to your milk, and take it before bed.

Additional Supplements to Increase Menopausal Libido 

Whatever food you choose, look for the essential nutrients that help you increase your libido during menopause.

The nutrients you need are as follows:

• Vitamin D - Vitamin D helps improve hormone regulation and overall well-being.
   
• Omega 3 Fatty Acids - These supplements have good antioxidative action and improved heart health. Thus, omega acids will help you improve your blood circulation.
   
• B Vitamins are essential for producing energy and immediately boosting your libido by reducing fatigue.
   
• Magnesium - Magnesium plays a vital role in developing good nerve function, which in turn helps improve the sensation in your intimate areas.
   
• Zinc - For regularised hormone production, the essential supplement is zinc. Zinc also helps improve overall immune health.
   
• Potassium - Improves overall heart and other muscle functioning, improving blood flow throughout the body and keeping muscle tonicity intact.

No food, supplements, or herbs can help you deal with reduced sexual desire during menopause without healthy lifestyle changes. 

Lifestyle Changes for Libido Enhancement

Between all the confusion of facing menopausal symptoms and overcoming the difficulty of managing sexual life, you must not forget that sometimes a lifestyle change is all that it takes. Consider fine-tuning your role!

Rediscover Ways to Your Libido

Until you hit menopause, libido and sexual desire come easy to you, and nothing ruins the moment for you. With different changes and challenges coming your way now, you may need to step forward to discover new ways to transform arousal and moments of excitement. 

Some tips you can use are:

• Changing your sexual routine.
• Getting back to focusing more on foreplay.
• Going for relaxing massages.
• Use natural lubricants during your intercourse.

Cut off the Psychological Impact

Even though stress, anxiety and mental confusion can visit you at any point in life, menopause comes with an extra dosage of these for some of you. Do not let your changes in sexual desire and libido affect you psychologically. Try to beat them with -

• Mindfulness
• Yoga
• Holistic wellness therapies

Be Your Champion

If you still need to, this is the best time to start good health practices and self-care routines. Some of the best changes you can bring into your lifestyle are:

• Bring more of a balanced diet and routine in eating habits.
   
• Throw away your habit of consuming packed food items, junk food, excessive alcohol and coffee.
   
• Get a good amount of sleep and relax and restore your mind.
   
• Go for relaxing exercises, pelvic workouts, walks, and jogs to increase your body's energy.
   
• Always take care of yourself, such as giving yourself a good oil bath once a week.
   
• Maintain optimum weight, which can make you feel lighter and happier.

Try changing the way you look at menopause and create a positive impact on libido by addressing your overall well-being.

Discuss Everything With Your Partner

Any relationship needs open communication. As you age together with your partner, you must already have a relationship that is more than just partners. You turn out to be best friends. Use this friendship to communicate and discuss your concerns openly.

Here are some suggestions to maintain your intimacy and connection.

1. If you need to change your sexual needs or desires, be open and honest.
    
2. Both you and your partner must take a step forward to educate yourself on the changes you undergo during menopause.
    
3. Non-sexual intimacy will score 100 per cent in rebuilding your relationship. Try cuddling, holding hands and spending quality time together to keep that emotional connection.
    
4. Whatever situation and challenges you face daily, keep love and care for each other above all. Do prioritise your emotional connection.
    
5. If you need professional help, talk about it honestly to your partner so that you have support during your journey through the changes.

Be the mutual support you need from each other and preserve that emotional connection you have. This change will be a positive point in your sexual life during menopause.

Some changes and challenges that you may face can be symptoms of severe health conditions. So take your time, find your doctor as soon as possible, and seek guidance before you try anything new.

To Conclude

Addressing declining libido and sexual desire during menopause need not be a challenge. By using natural remedies and supplements, making dietary and lifestyle changes, and focusing on overall health, you can maintain a fulfilling sex life.

Your experience can be unique, so do seek professional guidance.