The bad news is, that perimenopause affects your libido… the good news is we’ve got the tips, tricks, and info to make this the best time of your sexual life.

Perimenopause is a transitional phase that every woman experiences as she approaches menopause. While this stage is a natural part of life, it often brings about significant hormonal changes that can affect various aspects of well-being, including libido. Remember how the hormonal surge of puberty suddenly made you notice all the attractive people in the world? Perimenopause may make you feel like taking up a vow of celibacy! But it doesn’t have to be this way.  For many women, navigating changes in sexual desire can feel frustrating and isolating. But understanding what’s happening and knowing how to respond can help you reclaim control over your body. You are NOT alone!

This guide dives into the links between perimenopause and libido, common symptoms, contributing factors, and practical strategies—including naturopathic approaches—to increase sexual desire. By the end, you’ll have the tools to feel empowered and supported during this phase of life.

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Understanding Perimenopause 

Perimenopause is the time leading up to menopause when the body’s hormone production begins to shift. It’s characterized by irregular menstrual cycles and fluctuations in estrogen, progesterone, and testosterone levels. 

Typical Duration 

Most women start experiencing perimenopause in their 40s, although it can begin as early as the late 30s. On average, perimenopause lasts about 3 to 7 years, though it can extend up to a decade before full menopause is reached (defined as 12 consecutive months without a menstrual period). 

During this transition, many changes occur in the body, some of which directly affect libido and overall sexual health.

Libido and Its Role in Female Desire 

Libido, also known as sexual desire, plays an integral role in fostering intimacy and personal satisfaction. It’s influenced by a complex interplay of hormones, emotions, and physical health. 

The Role of Hormones in Sexual Desire 

Sexual desire depends significantly on hormonal balance. Estrogen and progesterone influence vaginal health and lubrication, while testosterone supports desire and arousal. During perimenopause, fluctuating levels of these hormones create physical and emotional changes that impact libido.

Signs and Symptoms of Libido Changes During Perimenopause 

Are you finding that perimenopause affects your libido? You may experience the following changes in sexual desire and physical responses too:

• Decreased Interest in Sex: A common sign, resulting from lower estrogen and testosterone levels.
• Difficulty Becoming Aroused: Reduced blood flow to the genitals and changes in clitoral sensitivity can affect arousal.
• Vaginal Dryness or Discomfort: Lower estrogen levels often lead to reduced natural lubrication, making intimacy uncomfortable or painful.
• Fatigue and Mood Changes: Night sweats, insomnia, and anxiety may dampen energy and enthusiasm for intimacy.

Some women may also experience a surprising increase in libido due to reduced progesterone, which can heighten testosterone’s effects on sexual desire.

Factors Contributing to Libido Changes 

Multiple factors combine to influence libido during perimenopause. These include:

1. Hormonal Fluctuations 

Decreased and erratic hormones—particularly estrogen, progesterone, and testosterone—can cause noticeable shifts in both desire and arousal. (But Doctor, I hear you say, low testosterone? I am suddenly shaving my upper lip! But it’s true our natural testosterone decreases in perimenopause!)

2. Physical Changes 

Vaginal dryness, thinning tissue, and loss of elasticity are common physical barriers to intimacy. Chronic perimenopausal symptoms like fatigue, weight changes, and hot flashes also take a toll.

3. Psychological Impacts

Stress, depression, and low self-esteem commonly accompany perimenopause. Feeling disconnected from one’s sense of self can greatly affect feelings of desire.

4. Health Conditions 

Existing conditions like diabetes, heart disease, or vulvar disorders may exacerbate issues with libido and arousal during this phase. These issues require greater guidance and coordination of care with other healthcare providers. Your naturopathic doctor can ensure your supplements are safe for you to take along with other medications.

How to Increase Libido During Perimenopause 

The good news? There are many ways you can naturally boost your libido and enjoy a better connection with both your body and your partner. Here’s how:

1. Adopt a Balanced Diet 

Eating nutrient-rich foods can support hormone health and overall vitality. Include:

• Healthy Fats: Avocados, nuts, and seeds help maintain hormone production. 
• Phytoestrogens: Foods like soy, flaxseeds, and chickpeas mimic estrogen and may help balance fluctuations.
• Antioxidants: Berries and leafy greens combat oxidative stress, improving energy levels and mood.

2. Make Movement a Priority 

Regular exercise boosts blood circulation, including to the pelvic area, helping with arousal. Low-impact activities like yoga or walking also reduce stress and help stabilize mood. Many people report increased body confidence and greater stamina and flexibility once they regularly incorporate exercise into their daily routines.

3. Practice Stress Management 

High stress levels can suppress libido. Mindfulness practices like meditation, deep breathing, and journaling can positively impact emotional well-being and rekindle desire. Re-discovering an old hobby or taking up a new one can also positively impact your mental health. You cannot pour from an empty cup, prioritize time for yourself as you would any other appointment.

4. Try Naturopathic Treatments 

Naturopathic medicine offers holistic solutions for libido challenges during perimenopause, but never being a supplement or herbal remedy without first consulting a medical professional:

• Herbal Remedies: Adaptogens like Maca root and Ashwagandha improve energy and libido for many.
• Massage: This ancient practice is believed to relieve muscle and joint pain as well as promote mental well-being and stress relief.
• Homeopathic Vaginal Moisturizers: Restore natural lubrication with body-safe, non-irritating options.

5. Use Sexual Wellness Products 

Explore high-quality lubricants and vaginal moisturizers to address dryness and increase comfort during intimacy.

When to Seek Professional Help 

Sometimes, changes to your libido signal the need for expert guidance. Severe discomfort, ongoing symptoms, or a significant decline in well-being are reasons to consult a qualified healthcare provider or naturopath. 

Why Choose Naturopathic Wellness? 

Naturopathic medicine takes a whole-body approach, addressing the underlying causes of libido changes while offering solutions tailored to your unique physiology. A naturopath can recommend individualized nutritional support, treatments, and lifestyle adjustments for long-term improvements to your sexual and overall health.

Rediscover Passion and Balance 

Perimenopause doesn’t have to affect your libido forever! Under no circumstances are you doomed to let your sexual desire fade into the background. With the right tools, mindset, and support, you can address changes in libido and foster a thriving, fulfilling intimate life. Prioritize your well-being and don’t hesitate to seek guidance from compassionate professionals who care about your health and happiness.

Take control of this transitional stage with confidence. If you’re ready to explore solutions tailored to you, reach out to schedule a free consultation with Dr. Melissa McCarty. Dr. McCarty is an expert in naturopathic women’s health and offers compassionate, evidence-based care to guide you on your wellness journey. Together, we’ll uncover strategies that empower you to feel your best.

Schedule Your Free Discovery Call Today!