How to Increase Libido During Perimenopause

While menopause can have a negative impact on libido, it can be reversed with the right treatment. Hormone therapy, or HRT, is a safe and effective solution for many women, and can help with symptoms like vaginal dryness, hot flashes and low libido.

A balanced diet that includes foods rich in vitamin B3 and vitamin E may also help. Try eating brown rice, whole wheat bread, peanuts, and tomatoes.

1 – This detail is the fruit of the website team’s labor Eat Right

Women can suffer from a loss of libido during perimenopause for any number of reasons, including hormone changes, stress, fatigue and sleep problems. It’s important to eat a balanced diet that includes plenty of fruits and vegetables, lean protein and healthy fats to help support the body through this time.

Vitamin B6 helps to increase libido by regulating sex hormones, red blood cells and serotonin production. It can be found in bananas, avocados, chicken, beef, pork, fish, whole wheat bread and peanuts. Vitamin B3 or niacin promotes blood flow and boosts energy, and helps the adrenal glands produce sex hormones. It can be found in tuna, salmon, beef and brown rice.

Exercising regularly is also a great way to increase libido. Try doing Kegel exercises daily to strengthen and tone the pelvic floor muscles, which can improve sexual pleasure and decrease symptoms of menopause such as vaginal dryness. A few minutes a day of these simple exercises will make a difference. You can also try other forms of physical intimacy with your partner, such as kissing, cuddling and massages.

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2. Get Enough Sleep

During perimenopause, low libido is often tied to feelings of stress and fatigue. Sleeping well and limiting screen time can help. Try incorporating yoga and meditation into your routine. Getting enough exercise can also help boost your mood. Try exercises that target the pelvic floor muscles, such as Kegels, which can strengthen these muscles and increase sensitivity during sex.

Vaginal dryness and a lack of naturally occurring lubrication during sex can make sexual pleasure less appealing. This can lead to pain or discomfort and a greater risk of urinary tract infections (UTIs) for perimenopausal women.

Bio-identical hormone therapy can help restore depleted hormone levels, boosting libido in the process. It is important to consult with a qualified practitioner to determine whether this is the right option for you. We can provide you with a hormone regime that is right for your unique needs. We can also recommend herbal remedies and supplements to support your body’s natural hormone balance. Chasteberry has been shown to improve libido, and shatavari is another herb that helps with hormonal imbalances.

3. Exercise

Many perimenopausal women struggle with low libido. However, a healthy diet, adequate sleep, and regular exercise can increase sexual drive. Exercise can also boost confidence and self-esteem as you meet your physical fitness goals. Try adding a few more HIIT runs to your week or swapping your “junk” run for a dance class or yoga session with a friend.

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Another important factor is decreasing stress. Having too much cortisol can cause weight gain, poor mood and decreased libido. To decrease your cortisol levels, practice relaxation techniques such as meditation or yoga. You can also take herbal remedies such as ashwagandha, which lowers cortisol and improves the body’s resistance to stress.

It’s important to keep in mind that a low libido during perimenopause does not necessarily signal the end of your relationship. Many perimenopausal couples find intimacy and satisfaction in other ways. Explore your needs and desires with your partner, and be sure to communicate them clearly. This is essential for a happy and fulfilling sex life.

4. Stay Connected to Your Partner

Many couples find it difficult to communicate about sexual issues that may arise during perimenopause. This can lead to resentment and can make it more difficult for couples to have satisfying sex, especially if vaginal dryness is involved. If the resentment is left unchecked, it may escalate to affairs and breakups.

The best thing to do is to work on open communication and have frequent conversations with your partner about how you both feel about sex. If you and your partner have a hard time discussing these topics, it may be helpful to seek out a counselor or sex therapist for help.

It is also a good idea to explore other forms of intimacy with your partner. This can include things like oral sex, massages, cuddling, and experimenting with vibrators. This can be a great way to keep the spark alive in your relationship and can increase feelings of connection outside of the bedroom. For those who can’t take hormones, non-hormonal options are available that can improve quality of life and reduce symptoms, such as hyaluronic acid suppositories with cocoa butter or vaginal application of vitamin E.

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5. Stay Positive

You might feel less sexy than usual during perimenopause, but you can take steps to increase your libido. Your gynecologist can help you figure out what’s happening in your body (and why your libido dropped), then suggest options for boosting hormone levels, like personal lubricants, estrogen creams, or hormone replacement therapy.

Getting plenty of exercise can also improve your mood. Try to do something that you love, like taking a dance class or a yoga practice that challenges your balance and coordination. Aim for 3-5 sessions per week, aiming to do a combination of strength and conditioning and cardiovascular exercise. If you prefer to run, try a HIIT workout, like a Jennis HIIT Run.

Keeping lines of communication open in your relationship can also boost your sex drive by making you feel more connected to your partner. If you’re struggling to communicate, consider couple’s counseling or a therapist if you’re having problems in your marriage.

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