Revive Your Sex Drive: 10 Ways to Increase Libido in Menopause

Menopause is a turning point. A shift in how we relate to our bodies, to intimacy, to desire. But your sex life doesn't have to end with your periods.

Before we dive into fixing libido let's get one thing clear. The genitourinary changes that often come with menopause—like vaginal dryness and discomfort—are real and can make sex genuinely painful. Treating any sources of pain during sex should always be the first priority. Once your body is feeling better and you’re physically comfortable, the path forward is about embracing this new phase with confidence and curiosity.

Not every woman is concerned with increasing their libido, and that’s perfectly fine. But if you’re here, it’s because you want to explore how to feel more connected, more intimate, more alive in your body. And you deserve that. This guide gives you 10 science-backed strategies to reignite your sex drive and rediscover intimacy, no matter where you are in life.

As Menopause Specialist Dr. Jen Gunter puts it “For some women, sex gets better with menopause. With PMS, menstrual cramps, and fears of pregnancy gone, they feel liberated”(1). And that’s the core of it. Menopause doesn’t have to mean an end to desire—it can be a fresh start.

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The Impact of Menopause on Libido and Sexual Health

Hormonal Shifts and Their Effects on Sexual Desire

Menopause is all about change—particularly in your hormone levels. With declining estrogen and testosterone levels, many women experience low sexual desire and changes in sexual response(2). Testosterone, although often associated with men, plays a key role in women’s sexual function. As estrogen levels and other hormones drop, your sex drive might follow, leading to less frequent sexual activity or a dip in arousal. But this is not the end of your sexual function—it’s an opportunity to adapt and reignite that spark.

Vaginal Dryness and Discomfort

One of the most common sexual difficulties perimenopausal and postmenopausal women face is vaginal dryness. With the decrease in estrogen, vaginal tissues become thinner and less lubricated, leading to vaginal atrophy and discomfort during intercourse(3). But these changes don’t have to define your sex life. Using vaginal moisturisers and lubricants can ease this discomfort, improving sexual enjoyment and intimacy. When pain isn’t a barrier, exploring new ways to enjoy your sex life becomes easier.

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10 Proven Ways to Increase Libido During Menopause

1. Prioritise Emotional Intimacy with Your Partner

Sex isn’t just physical. Emotional intimacy plays a huge role in maintaining a healthy sex life, especially during menopause. Communicating openly about your changing body, sexual difficulties, or sexual desires is key to building trust and reconnecting. When you and your partner can talk about what feels different, you foster an environment where sexual satisfaction and desire can flourish. Increased emotional intimacy often leads to heightened physical intimacy(4).

2. Use Vaginal Moisturisers and Lubricants

Vaginal dryness is a major cause of discomfort during sex, but it’s easily managed. Vaginal moisturisers hydrate vaginal tissues, improving vaginal lubrication over time, while lubricants provide immediate relief during sexual activity(3). These simple solutions can make sex more enjoyable and help you focus on intimacy rather than discomfort. Easing vaginal dryness means you can enjoy physical connection without the pain.

3. Strengthen Your Pelvic Floor Muscles

The strength of your pelvic floor muscles is closely tied to sexual function. Weak pelvic floor muscles can make it harder to reach orgasm and reduce your sexual arousal. Regular pelvic floor exercises (like Kegels) increase blood flow to the genitals and improve sexual responsiveness, making orgasms stronger and more satisfying(2). These exercises are a powerful tool for increasing libido and enhancing sexual functioning as you move through menopause.

4. Explore New Forms of Sexual Expression

Menopause is a chance to experiment. As your body changes, so might your sexual interests or preferences. Explore different forms of sexual activity like oral sex, try out sex toys, or experiment with new sexual routines. If sexual arousal feels different than before, that’s okay. Be open to discovering what feels good now. Introducing variety into your sex life can lead to more sexual satisfaction and help reignite desire.

5. Maintain a Healthy Lifestyle

Physical health is directly linked to sexual health. Regular exercise, a balanced diet, and stress management can all improve blood flow, energy levels, and overall well-being—important factors for sexual desire and functioning(5). Exercise, in particular, boosts endorphins and helps you feel more connected to your body, making you more likely to want to engage in sexual activity. Maintaining a healthy lifestyle is crucial for supporting sexual enjoyment throughout menopause.

6. Address Stress and Anxiety

Stress and anxiety are major libido killers. When your mind is preoccupied, it’s hard to feel sexually engaged. Mindfulness practices, therapy, or simple relaxation techniques can reduce stress levels, improving your sexual interest and arousal. When you feel calm and grounded, it’s easier to connect emotionally and physically with your partner(4). Lower stress levels can lead to better sexual functioning and an overall increase in libido.

7. Consider Testosterone Therapy

For some postmenopausal women, testosterone therapy can be a game-changer. Testosterone plays a significant role in premenopausal women’s sexual desire, and for those experiencing low libido, replacement therapy might help increase sexual interest and improve sexual function(2). Be sure to consult with a healthcare provider to weigh the benefits and risks of testosterone therapy or other Menopausal Hormone Therapies.

8. Don’t Ignore Psychological Factors

Your mental and emotional state plays a big role in sexual desire. Menopause can bring changes to body image and self-esteem, which may affect your sexual confidence. It’s important to focus on accepting your body as it is now, and not to let negative thoughts or comparisons to your premenopausal self dictate how you feel. Self-acceptance leads to more sexual enjoyment, and confidence is key to maintaining a satisfying sex life.

9. Try Hormone-Free Natural Supplements

If hormone therapy isn’t right for you, hormone-free natural supplements like maca root, ginseng, and omega-3s can help increase libido. These supplements have been shown to improve female sexual function without the side effects associated with hormone replacement therapy(6). Incorporating these into your routine could be an effective way to boost sexual desire naturally.

10. Stay Sexually Active

Sex is like a muscle—the more you use it, the stronger it becomes. Regular sexual activity increases blood flow to the genitals, improving vaginal health and maintaining your sex drive. Whether it’s through intercourse or other forms of intimacy, staying sexually active can help you maintain your libido and increase your sexual responsiveness.

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The Importance of Body Confidence and Sexual Communication

Embracing Your Body Post-Menopause

As your body changes, it’s crucial to embrace where you are now. Menopause doesn’t diminish your worth or your ability to experience sexual pleasure. Accepting your body and focusing on what makes you feel good is key to maintaining a positive sexual relationship with yourself and your partner. The more comfortable you are in your own skin, the more likely you are to enjoy a fulfilling sex life.

Open and Honest Communication with Your Partner

Healthy sexual communication is essential, especially during menopause. Be open with your partner about what feels good, what doesn’t, and any concerns or desires you have. Discussing sexual difficulties or changes in sexual functioning can lead to deeper emotional intimacy and more satisfying sexual experiences. Your partner can’t read your mind—honest communication helps you both navigate this phase together.

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When to Seek Professional Help

Consulting a Healthcare Provider

If these strategies don’t seem to improve your libido, it may be time to consult a healthcare provider. Hormone therapy, including estrogen and testosterone replacement, can be beneficial for some women experiencing low sexual desire, sexual dysfunction, or hypoactive sexual desire disorder(2). A healthcare provider can also help rule out any underlying medical conditions that may be affecting your sexual health.

How Therapy Can Help

Sometimes, addressing the psychological factors behind low libido requires professional help. Therapy, particularly sex therapy, can help you and your partner navigate changes in sexual desire and rediscover sexual satisfaction. A therapist can provide valuable tools for improving emotional intimacy, addressing body image issues, and rebuilding sexual confidence.

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Conclusion: Reviving Your Libido, Reclaiming Your Pleasure

Menopause doesn’t have to mean the end of your sex life. It’s a time for reinvention, for rediscovering what makes you feel good, and for deepening your connection with your body and your partner. By using these science-backed strategies to address both physical and emotional changes, you can reignite your libido, improve your sexual function, and enjoy a fulfilling, vibrant sex life. You deserve pleasure, and now is the perfect time to reclaim it.