Feel like you’re losing your libido in perimenopause? You’re not alone—here’s why, and what you can do about it.
Key reproductive hormones fluctuate during perimenopause , leading to uncomfortable, annoying, and sometimes even horrible perimenopause symptoms . These symptoms can include the infamous hot flashes and brain fog , but also lesser known ones like low sex drive. Low sex drive in perimenopause is a common symptom that can impact your well-being and quality of life. If you’re experiencing low sex drive during perimenopause, here’s what you need to know about why that’s happening—and how to navigate it.
Low sex drive in perimenopause: what’s happening? Low sex drive during perimenopause arises from a variety of factors: your changing hormones, how you’re feeling, and sociocultural factors.
Perimenopause hormonal changes Estrogen is a key reproductive hormone that influences your sexuality, and estrogen levels decline during perimenopause . This decline affects your physiological responses to arousal.
For example, estrogen maintains the health of your vaginal tissue and promotes blood flow to your genital area. A decrease in estrogen—which happens during perimenopause—can lead to vaginal dryness, discomfort during intercourse, and a lower libido.
Perimenopause symptoms Beyond hormonal shifts, perimenopause brings about other physiological changes that can influence sexual desire. Fatigue, mood swings , and sleep disturbances are common symptoms, and these can contribute to a decreased interest in sexual activity.
In a study of women in perimenopause and early menopause, those troubled by symptoms of hot flashes, fatigue, depression, anxiety, and sleep trouble reported significantly lower libido than those without symptoms. Women with perceived better health reported higher sexual desire.
>>RELATED: Can you experience high sex drive during perimenopause? Yes—here’s why .
Psychological reactions to perimenopause Perimenopause can be an emotionally difficult period as it marks the end of your reproductive years. While perimenopause typically starts toward the middle of a person’s life, it can also feel like a signifier of aging. If you feel upset, anxious, or even depressed by this transition, that’s completely normal ; however, these emotions can affect your sex drive in perimenopause, especially if you feel more negatively about your age or body.
Navigating low sex drive in perimenopause While low sex drive during perimenopause is a common and frustrating challenge, there are various strategies—both natural and medical—to help you navigate this symptom and maintain a satisfying and healthy sex life.
Lifestyle changes Women with perceived better health have a higher sex drive in perimenopause. Adopting healthy lifestyle habits like regular exercise, a balanced diet, a health sleep schedule, and low stress can help you feel more at home and energized in your body. These changes can also help navigate other perimenopause symptoms and reduce other discomfort you might feel.
Emotional support If you’re experiencing low sex drive in perimenopause and have a partner, open and honest communication is key. Discussing your feelings, concerns, and desires can help you explain to your partner what you’re going through and strengthen emotional intimacy. This support can help you combat the psychological factors of low sex drive in perimenopause, making you feel secure, heard, and desired.
Along with emotional support from your partner, seeking the support from a sexual health therapist—with or without your partner—can help give you valuable insights and strategies to address specific challenges you’re facing.
Vaginal lubricants and moisturizers Over-the-counter or prescription vaginal lubricants and moisturizers can help manage any vaginal dryness that comes with perimenopause hormone fluctuations. Be sure to consult with a healthcare provider to address any potential risks.
Hormone replacement therapy (HRT) Hormone replacement therapy can help address perimenopause symptoms caused by hormonal fluctuations, like declining levels of estrogen, by helping balance hormones during this transition.
The Oova perimenopause hormone kit helps you track your specific estrogen (and progesterone and luteinizing hormone) levels and symptoms to help you understand how you’re responding to hormone replacement therapy. Oova is easy to use from the comfort of your own home, and provides lab-quality results that you can easily share with your provider.
Low sex drive in perimenopause: the bottom line Navigating low sex drive in perimenopause involves understanding the intricate interplay of hormonal, physiological, and psychological changes during this transition. While this symptom can be challenging, lifestyle changes, emotional support, and medical interventions can help alleviate discomfort.
Remember, perimenopause is a transitional phase, not an endpoint. Embracing these changes with patience, self-compassion, and a willingness to explore solutions can lead to increased intimacy and well-being. By acknowledging and addressing the challenges, you can emerge from perimenopause with a deeper understanding of your body and a resilient, fulfilling sex life.
