Let's talk about sex, baby! Specifically, let's dive into the often-overlooked topic of sexual health during menopause. If you've noticed changes in your sex life as you approach or go through menopause, you're not alone. Many women experience shifts in their sexual health during this time, and guess what? Your pelvic floor plays a starring role in this transition. So, let's break it down and explore how you can maintain a healthy, satisfying sex life through menopause and beyond.
Common Sexual Health Concerns During Menopause
As your body goes through the menopausal transition, you might encounter some changes in your sexual health:
Vaginal Dryness: This is often the most common and bothersome symptom. As estrogen levels decrease, so does vaginal lubrication, which can lead to discomfort or pain during intercourse.
Decreased Libido: You might notice a dip in your sex drive. This can be due to hormonal changes, but other factors like stress, body image concerns, or relationship issues can also play a role.
Changes in Arousal and Orgasm: Some women find it takes longer to become aroused or reach orgasm during menopause. The sensations might also feel different than before.
Painful Intercourse: This condition, known as dyspareunia, can occur due to vaginal dryness, thinning of vaginal tissues, or pelvic floor muscle tension.
Body Image Concerns: Weight changes, skin changes, and other physical shifts during menopause can affect how you feel about your body, which in turn can impact your sexual confidence.
The Pelvic Floor-Sexual Function Connection
Now, you might be wondering, "What does my pelvic floor have to do with all this?" Well, a lot actually! Your pelvic floor muscles play a crucial role in sexual function:
They contribute to arousal by increasing blood flow to the genitals.
They're responsible for the pleasurable contractions you feel during orgasm.
They help maintain vaginal tone, which can enhance sensation during intercourse.
Proper pelvic floor function supports overall pelvic organ health, which is important for comfortable sex.
When these muscles are too weak, too tight, or not coordinating properly, it can lead to sexual discomfort or dysfunction. The good news? There's a lot you can do to keep your pelvic floor in top shape!
Exercises and Techniques for Better Sexual Health
When it comes to pelvic floor exercises and techniques, there's no one-size-fits-all approach. What works for one woman might not be appropriate for another. That's why we strongly recommend a personalized assessment before starting any pelvic floor exercise routine. Here's what you need to know:
Pelvic Floor Assessment: Before embarking on any exercise program, it's crucial to have a thorough evaluation by a pelvic floor therapist. They can determine whether you're dealing with pelvic floor weakness, tension, or a combination of both. This assessment forms the foundation for your personalized treatment plan.
Customized Exercise Program: Based on your assessment, your physical therapist will design a program tailored to your specific needs. This might include strengthening exercises, relaxation techniques, or a combination of both. Remember, doing the wrong type of exercises can sometimes do more harm than good.
Relaxation Techniques: For many women, learning to relax the pelvic floor muscles is just as important as strengthening them. Your therapist can teach you techniques to release tension and improve muscle coordination.
Mindfulness and Body Awareness: Practices like yoga or meditation can help you tune into your body's sensations and reduce stress, which can positively impact sexual function. Your therapist can guide you on incorporating these practices effectively.
Vaginal Dilators: In some cases, these can be helpful for women experiencing pain during intercourse. However, they should only be used under the guidance of a healthcare professional.
Lubricants and Moisturizers: Using these regularly can help combat vaginal dryness and make intercourse more comfortable. Your healthcare provider can recommend products that are best suited for you.
Topical Estrogen: This requires a prescription from a doctor, but the most recent (and extensive!) research shows how effective it is for improving the health of the vulvo-vaginal tissue, which in turn decreases symptoms like pain, urinary frequency and urgency, UTIs, and more! This product has been around for a long time, but poorly researched and prescribed and is a MUST (for most but not all) going through the menopause transition. Ask your doctor or therapist about it ASAP!
Remember, the goal is to create a balanced pelvic floor - one that can contract when needed, but also fully relax. This balance is key to improving sexual comfort and pleasure.
It's important to note that while pelvic floor exercises can be very beneficial, they're just one part of a comprehensive approach to sexual health during menopause. Your pelvic floor therapist will work with you to develop a holistic plan that may include lifestyle modifications, stress management techniques, and coordination with your other healthcare providers.
By focusing on individualized care and professional guidance, we can ensure that you're taking the safest and most effective approach to maintaining your pelvic floor health and sexual wellbeing during menopause.
Open Communication: Your Secret Weapon
Here's the truth: maintaining sexual health through menopause isn't just about physical techniques. Open, honest communication is absolutely crucial. This includes:
Talking with your partner about your needs, desires, and any discomfort you're experiencing.
Discussing sexual health concerns with your healthcare provider. Yes, it might feel awkward, but remember, they're professionals and these conversations are important for your overall health and in receiving the care you need
Being open with a pelvic floor therapist about your symptoms and goals. The more information they have, the better they can tailor treatment to your needs.
Remember, there's no shame in seeking help for sexual health concerns. In fact, it's one of the best things you can do for yourself and your relationships.
How Gaia Women's Physical Therapy and Wellness Can Help You
Menopause doesn't mean the end of a satisfying sex life. With the right knowledge, techniques, and support, you can maintain or even improve your sexual health during this transition. Your pelvic floor is a key player in this journey, so don't neglect it!
Ready to take charge of your sexual health? We're here to help! Our team of pelvic floor specialists can work with you to address your specific concerns and develop a personalized plan to keep you feeling confident and comfortable in the bedroom and beyond.
Remember, every woman's experience with menopause is unique. Be patient with yourself, keep the lines of communication open, and don't hesitate to seek professional help when you need it. Here's to a healthy, satisfying sex life at every stage of life!