Menopause is a time of great physical and emotional change. Although we often hear about hot flushes, insomnia, and mood swings, one of the aspects that most affects well-being—and is least talked about—is decreased sexual desire.
If you feel that your sexual appetite has decreased or even disappeared, you are not alone: up to 60% of women experience this situation during peri- and post-menopause. Understanding what is happening in your body is the first step to reconnecting with your desire and regaining your intimate fulfilment.
Why Does Libido Decrease During Menopause?
Female libido is a multidimensional phenomenon involving hormones, physical well-being and emotional balance. Therefore, a reduction in sexual desire is rarely due to a single factor; it is usually a combination of several elements that need to be addressed holistically.
1. The Role of Sex Hormones: Oestrogen and Testosterone
• Oestrogen Deficiency
A drop in oestrogen affects both mood and vaginal health. Vulvovaginal dryness or atrophy can make intercourse painful and, as a result, decrease desire.
• Decrease in Testosterone
Although associated with men, testosterone is key to female sexual desire. Its reduction during menopause directly influences libido.
2. The Impact of Poor Sleep and Chronic Stress
• Stress and Cortisol
Increased stress and cortisol are common during perimenopause. When these levels remain high, the body reduces the production of sex hormones: in ‘survival mode,’ libido takes a back seat.
• Insomnia
Poor sleep disrupts overall hormonal balance. Feeling exhausted or lacking energy naturally reduces sexual desire.
3. Physical and Emotional Factors
• Pain and Discomfort
Vaginal dryness, hot flushes, or even joint pain can make it difficult to relax, become aroused, and enjoy intimacy.
• Body Image and Self-Esteem
Changes in weight or body fat distribution can affect one’s perception of oneself, influencing self-esteem and willingness to engage in sexual activity.
An Important Change: The FDA Updates Warnings on Hormone Therapy
In recent days, the FDA has begun the process of removing the most severe warnings (‘black box warnings’) from more than 20 hormone replacement therapy (HRT) medications used to relieve menopausal symptoms.
This decision is based on an updated scientific review, evaluated by a panel of experts, and aims to allow more women to safely benefit from hormone therapy. This promotes a more personalised approach, based on data and shared decision-making with healthcare professionals.
This change marks a new paradigm: less fear of old warnings and more attention to individual needs, favouring a more rational and safer use of HRT.
The 5 Pillars for Regaining Libido in Menopause
1. Address the Physical Problem: Goodbye to Vaginal Dryness
• Local hydration
Vaginal moisturisers, used regularly, help restore tissue elasticity and comfort.
• Adequate lubrication
pH-friendly water-based or silicone lubricants are essential to avoid discomfort during intercourse.
2. Optimise Your Sleep and Manage Stress
• Sleep Routines
Maintain regular schedules and practise a relaxing routine before bedtime. Good rest regulates the hormonal system.
• Stress Management
Activities such as walking in nature, listening to music, or practising a hobby reduce cortisol and increase dopamine, promoting sexual desire.
3. Nutrition: Healthy Fats and Key Micronutrients
• Good Fats
The body needs healthy fats—such as avocado, olive oil, or nuts—to produce sex hormones.
• Magnesium
This mineral promotes rest, reduces stress, and contributes to the balance of the nervous system.
4. Movement: Activate Your Body Without Exhausting It
• Strength Training
Increasing muscle mass improves insulin sensitivity and hormonal balance, which promotes libido.
• Avoid Extreme Cardio
Prolonged high-intensity workouts can raise cortisol and be counterproductive.
5. Strengthen the Connection with Your Partner
Sometimes, reduced desire is not only due to biology, but also to emotional or relational exhaustion.
• Rediscover Pleasure
Intimacy goes far beyond intercourse: massages, caresses, and prolonged kisses help you reconnect with your body.
• Open Communication
Talking to your partner about your feelings and needs strengthens emotional intimacy and, with it, physical desire.
More Specific Recommendations
For Intimate Comfort and Mucosal Health
• Care from the inside
Supplements with certain probiotic strains and vitamin B2 strengthen the vaginal microbiota and keep the mucous membranes in good condition.
Example: Feminabiane Intima Confort Intime Capsules.
• External care
Protective creams that moisturise and soothe the external intimate area while respecting the vulvar microbiota.
Example: Feminabiane Intima Cream.
To Modulate Stress and Mood
Adaptogens such as Rhodiola or Saffron help balance cortisol and improve mood.
For Hormonal Support and Mucous Membranes
Omega-3s, especially EPA, help reduce inflammation and promote the natural synthesis of sex hormones.
In addition, it is advisable to discuss the possibility of personalised hormone therapy with a gynaecologist when symptoms require it.
For a Direct Boost to Sexual Desire
Some plant extracts — such as Tribulus, Damiana or Fenugreek — have been associated with improvements in female libido.
Example: Libicare One.
Regaining Your Sexual Desire Means Regaining Your Well-being
Libido during menopause can be reborn. Every step towards better rest, balanced emotional management and greater body care brings you closer to a fulfilling intimate life, free of taboos and full of self-knowledge.
Your desire has not disappeared: it simply needs you to listen to it.
Disclaimer
This content is for informational and educational purposes only. I have no conflict of interest with pharmaceutical companies or the brands mentioned. References to products are for guidance only and do not imply sponsorship or commercial promotion.