One thing that can take a dive in perimenopause is the old libido (hey, noone said this was going to be fun *SIGH*).

There are a few reasons for that which we'll get into but also, more importantly, things you can do to give things a little boost.

Back to Basics: Peri-what-now?

Perimenopause that's what -  perimenopause being the transitional period leading up to menopause (menopause being a point in time - 12 months of no period), during which your body goes through a whole host of delightment hormonal changes.

One of the prime suspects, we mean: hormones, regulating sexual desire or libido is oestrogen.

As we enter perimenopause, our levels of oestrogen start to wildly fluctuate and eventually decrease - and it's that drop that can contribute to a reduced libido. 

Perimenopause can also cause other glorious symptoms such as vaginal dryness or discomfort during sex, which of course isn't going to help anything along. 

Perimenopause can also see an increase in stress, anxiety, and depression so it's those kinds of psychological factors that could also contribute to a negative impact on your libido.

Tips to Increase your Libido in Perimenopause

There are several things you can try to increase your libido during perimenopause:

  1. Regular exercise: Exercise can help improve blood flow, increase energy levels, and reduce stress and anxiety, all of which can help boost libido.

  2. Improve sleep: Getting enough sleep can help regulate hormone levels and reduce stress, which can help increase libido.

  3. Experiment with different forms of sexual stimulation: Trying new things in the bedroom, such as different positions, toys, or role-play, can help reignite sexual desire.

  4. Communicate with your partner: Open and honest communication with your partner about your desires and concerns can help improve intimacy and increase sexual desire.

  5. Consider therapy: Therapy can help address psychological factors that may be contributing to a reduced libido, such as anxiety or depression.

  6. Use lubrication: Vaginal dryness is a common symptom of perimenopause that can make sex uncomfortable. Using lubrication can help reduce discomfort and increase sexual pleasure.

  7. Hormone therapy: Hormone replacement therapy (HRT) can be used to supplement declining oestrogen levels and improve sexual desire. However, HRT is not suitable for everyone and should be discussed with your healthcare provider.

Remember that each woman's experience of perimenopause is unique, and what works for one woman may not work for another. 

Natural Supplements that Help Increase Libido in Perimenopause

There are several natural supplements that may help increase libido in perimenopause, including:

  1. KSM-66 Ashwagandha: Has been used traditionally in Ayurvedic medicine as an adaptogen to protect the body from stress, studies have shown that it can improve sexual dysfunction in men and woman via anti-stress action and offsetting androgen deficiency syndrome.  Studies have shown that women taking ashwagandha for 8-weeks experienced a significant improvement in their sexual dysfunction.

    Did you know that our plant-based Peri Protein KaPOWder includes KSM-66 Ashwagandha so can help boost your libido as well as a whole range of other peri-busting benefits.  More info here.

  2. Maca root: Maca is a plant from the Andes Mountains that has been used for centuries to improve fertility and sexual function. Some studies have suggested that maca root may help increase libido in women experiencing menopause-related sexual dysfunction.    

  3. Ginseng: Ginseng is a herb that has been used for centuries in traditional Chinese medicine to treat a variety of ailments, including sexual dysfunction. Some research has suggested that ginseng may help improve sexual function in women.

  4. Tribulus terrestris: Tribulus terrestris is a plant that has been used in traditional medicine to improve sexual function. Some studies have suggested that tribulus terrestris may help increase sexual desire and satisfaction in women.

  5. Black cohosh: Black cohosh is a plant that is commonly used to alleviate menopause symptoms, such as hot flashes and mood changes. Some studies have suggested that black cohosh may also help improve sexual function in women.

  6. Vitamin D: Low levels of vitamin D have been linked to reduced sexual desire in women. Supplementing with vitamin D may help improve libido in women with vitamin D deficiency.

    As with all this, it's important to remember that while natural supplements may help your libido, we do recommend that you seek the guidance of a healthcare provider. 

    How to Improve Vaginal Dryness in Perimenopause

    Vaginal dryness is a common symptom of perimenopause (boo) that can make sex uncomfortable and lead to other issues such as itchiness or irritation. Here are some tips to help vag dryness:

    1. Use a lubricant: Water-based or silicone-based lubricants can help reduce discomfort and increase sexual pleasure. It's important to avoid using oil-based lubricants, as they can damage latex condoms and increase the risk of infection.

    2. Use vaginal moisturisers: Vaginal moisturisers can help hydrate the vaginal tissues and provide long-lasting relief from dryness. They are typically used several times a week, even when not engaging in sexual activity.

    3. Increase water intake: Drinking plenty of water can help keep the body hydrated, including the vaginal tissues.

    4. Avoid irritating products: Soaps, perfumes, and other products with fragrances or harsh chemicals can irritate the vaginal tissues and worsen dryness. It's best to use mild, unscented products for washing.

    5. Use oestrogen therapy: Local oestrogen therapy, such as a vaginal cream, ring, or tablet, can help relieve vaginal dryness by restoring oestrogen levels in the vaginal tissues. This therapy is available by prescription from a healthcare provider so have a chat with yours if you feel this is a route you'd like to pursue.

    6. Kegel exercises: Kegel exercises can help strengthen the pelvic floor muscles and improve blood flow to the vaginal area, which can help improve lubrication.

    7. Talk with your healthcare provider: If vaginal dryness is causing significant discomfort or affecting your quality of life, please have a chat with your healthcare provider person. They may be able to recommend additional treatments or medications to help alleviate symptoms.

    And so......andsoandsoandso..... to wrap-up:

    Giving the ole libido a boost during perimenopause might involve a combination of strategies, including both lifestyle changes, natural and medical treatments.

    Some lifestyle changes that may help improve libido include:

    • Regular exercise
    • Improving sleep
    • Experimenting with sexual stimulation
    • Communicating with your partner
    • And reducing stress through therapy or relaxation techniques.

      Natural supplements that may help are:

    • Ashwagandha KSM-66
    • Maca root
    • Ginseng
    • Tribulus Terrestris
    • Black Cohosh
    • and vitamin D.

      Remember to discuss any concerns about libido or symptoms of perimenopause with a healthcare provider, who can provide guidance and recommend appropriate treatments for you.

    May 16, 2023 — Angela Greely

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