SEXUAL & PELVIC HEALTH IN MENOPAUSE

By Sally Cross, Natural Change.

Natural Health, Herbal, Life & Menopause Coach

https://www.naturalchangewithsallycross.com

https://www.facebook.com/naturalchangewithsallycross

Pelvic health issues and sexual problems are widespread among menopausal women, which can cause discomfort, distress, frustration and tension . Here is some information and advise.

Common causes may be:

Obesity, chronic constipation and other chronic illnesses.

Genitourinary syndrome- genital, sexual and urinary symptoms related to oestrogen decline.

Dryness, burning sensations, irritation in genital area.

Vaginal atrophy; thinning, drying & inflammation of the vaginal walls.

Poor vaginal lubrication during sex, discomfort or pain with intercourse, impaired sexual function.

Urgent need to urinate, painful urination, recurrent urinary tract infections (UTI’s).

Decreased oestrogen and possibly testosterone leading to loss of libido.

Pelvic pain conditions: endometriosis, uterine fibroids, pudendal neuralgia, vulvodynia, vestibulitis.

Historic pain with intercourse can lead to fear of pain, resulting in decreased vaginal lubrication and switching on of the pelvic floor muscles too much, making penetration difficult and painful.

Post surgical issues; particularly post hysterectomy, also episiotomy, perineal muscles/fascial tear, C-section, haemorroidectomy, clitorectomy.

Pain and dysfunction in body, particularly hips/pelvic areas.

Pelvic floor muscle dysfunction.

Prolapse of bladder, bowel or uterus.

Lack of sexual interest and desire.

Lack of orgasm with intercourse.

Urinary/ faecal incontinence.

Difficulty in finding a comfortable position.

Psychosocial issues: trauma, abuse, fear of intercourse, prior adverse sexual experiences, beliefs, social and cultural taboos and practices, relationship issues.

NB. Always seek professional advice from your Doctor, Gynaecologist, Pelvic health Therapist and/or Physio if you are suffering any discomfort or pain in the pelvic area and to discuss any of the above conditions that may be causing issue.

Positive actions:

Touch, hug, cuddle and kiss your partner more. Try a 6 second or more kiss to boost desire.

Enjoy massaging each other.

Bring romance back into the relationship.

Create time for ‘Date night’.

Dance together, laugh together, have fun together.

Regularly use vaginal moisturisers, ideally daily as part of your bedtime routine.

Always use lubricants in sexual activities, consider oestrogen vaginal creams.

Extend the foreplay with manual/oral stimulation, body stimulation, mutual masturbation.

Communicate with your partner more, tell them how you feel, your concerns.

Guide your partner in pleasuring you, voice your desires and needs, show them what you enjoy.

Ask what your partner might like, consider fulfilling their desire..

Make pelvic floor strengthening and relaxing exercises part of your daily workout.

Improve lymphatic flow.

Improve bowel movement.

Enjoy a healthy, Mediterranean and plant-based diet.

Partake in regular exercise and movement that you enjoy!

Seek the advice of a qualified Herbalist for suggestions on Herbal remedies to help and support you.

Notes on lubricant use:

Use only water based lubrications with silicone-based products.

Do not use oil-based lubrications with latex condoms. All other lubricant types are safe with condoms.

Water-based lubricants might feel like it is drying out and needs reapplying, don’t be afraid to pause play and top up or use ‘Double Glide’, a combination of water-based and oil-based lubricants.

Look for natural products that are compatible and kind to your vagina. ‘Yes’ products are excellent, I thoroughly recommend them.

Orgasm

Only 30% of women have orgasm with penetrative intercourse.

Lack of orgasm may lead to pelvic congestion.

Primary Orgasmic Disorder: never reached orgasm due to trauma, abuse, nerve damage, FGM (Female Genital Mutilation)

Secondary Orgasmic Disorder: Can no longer reach orgasm for whatever reason..

Orgasm triggers:

Using erotic thoughts and fantasies.

Stimulation of breasts, perineum, clitoris, G-spot.

Distension of posterior vaginal wall, stimulation of anterior cervical fornix.

Try masturbating alone, this gives pleasure for yourself and increases your sexual desire.

Interesting study on Exercise induced orgasms:

In a study of 370 women ( Herbenick et al 2012), 124 experienced exercise induced orgasm, 276 experienced exercise induced sexual pleasure! These experiences were connected with knee to chest abdominal exercises, weight lifting, yoga, running, riding, walking and hiking.

Benefits of sexual activity

Consensual pleasurable sex is fundamental for overall health.

Regular sexual activity, including masturbation, reduces the risk of heart disease by 50%.

Regular sex boosts the immune system.

Relationships

In long term relationships many elements of life can compete for your attention and may put your sexual relationship with your partner down the rankings, so it’s good to remember why you fell in love and what attracted you. Make time for each other, enjoy uninterrupted bedroom time together. Clear your mind, relax and focus on each other, pleasing each other.

Take care of yourself, love the body you are in, treat it well, fuel it with healthy food choices and enjoy exercise and movement. Love yourself!

Be kind to each other.

Enjoy!!