MENOPAUSE

Sexual Health and the Menopause

We know there is an impact of hormone reduction during the perimenopause on our physical and psychological health. One aspect of women’s health which is often overlooked, and definitely not talked about enough is the affect it can have on a woman’s libido, vaginal health, and overall sexual satisfaction.

So, what are the challenges?

  • Vaginal Dryness: Declining oestrogen levels during the perimenopause can cause vaginal dryness, making sexual intercourse uncomfortable or painful. This can negatively impact a woman’s sexual desire and overall enjoyment of sexual activities. ‘sandpaper’, ‘cutting inside’ and ‘risk of bleeding’ are some descriptions I have heard in my medical practice.
  • Decreased Libido: Changes in hormone levels can lead to a decrease in sexual desire or a lower libido. Many women report a decline in their interest in sex during the perimenopause, which can be attributed to hormonal fluctuations, physical discomfort, or emotional factors. Women may be more anxious, experience lower mood, along with feeling it is not going to be enjoyable so avoiding the experience of sex altogether.
  • Changes in Orgasm: Some women experience changes in the intensity or frequency of orgasms during menopause. This can also be attributed to hormonal imbalances, reduced blood flow to the pelvic region, or psychological factors such as stress or anxiety.

What can be done to help?

  • Open Communication: Discussing concerns and experiences with a partner is crucial. Open and honest communication can help create a supportive and understanding environment, fostering emotional intimacy and reducing anxiety or stress related to sexual health. It is also important to talk to your doctor or healthcare professional. They can advise you on the best way to manage your symptoms for you as an individual.
  • Vaginal Moisturisers: There are so many on the market, many of which are available over the counter. It is important you chose one which is ‘body-similar’ and does not adversely change the pH of your vagina or the microbiome of your vagina (yes that is a thing!) Ask Dr Neet for advice on this, as there are some fantastic ones around which can really help with daily comfort and sexual intimacy without using any hormones.
  • Vaginal Oestrogen: Whether you are on regular HRT or not, vaginal oestrogen can really help genitourinary symptoms, such as vulval itching, soreness, pain on sex, frequency of urine, feeling of recurrent urine infections. It comes in various forms, such as creams, pessaries, and even a small oestrogen ‘ring’ like a hair bobble which can last 3months! These are prescription only and there are some contraindications, so again speak to Dr Neet about the possibility of using this.
  • The Emsella Chair: Strengthening the pelvic floor muscles through exercises like Kegels can improve vaginal tone and increase sexual satisfaction. However, did you know that most people can only engage around 30% of the muscle fibres in our pelvic floor, if done perfectly, with physio help and with a pelvic floor tool to help. The Emsella Chair delivers almost 12,000 kegels, engaging 100% of the pelvic floor muscle, over just 28 minutes! Sexual health and orgasms have been proven to improve in many women when the right protocol has been used. Ask at reception and get booked in! (this also can help with incontinence problems which can of course have an impact on our sexual health too)
  • The Exilis Ultra Femme 360: This is a revolutionary, non surgical vaginal rejuvenation device and only takes 8minutes. It stimulates blood flow and collagen production targeting vaginal laxity (looseness) and can also be used externally for labial remodelling. Female sexual satisfaction has been proven to improve and this can only be a good thing!
  • Regular Physical Activity: Engaging in regular exercise has numerous benefits for overall health, including sexual health. Exercise increases blood flow, boosts mood, reduces stress, and improves self-esteem, all of which can positively influence sexual well-being. The Bespoke Clinic runs one to one Personal training sessions and small group work, and the aims of these sessions will be led by you.

Take home message

The perimenopause is an expected but challenging phase in a woman’s life, and sexual health deserves attention and care during this time. By understanding the challenges and being proactive in managing sexual health concerns, women can maintain a fulfilling and satisfying sex life well into their postmenopausal years. Open communication, seeking professional guidance when needed, and incorporating self-care practices can help navigate the changes and embrace this new chapter with confidence and vitality. Remember, sexual health is an essential aspect of overall well-being, and taking care of it is an empowering choice every woman deserves to make.

Make an appointment for a confidential and thorough consultation.

Be Sexual

 

P.S. Don’t forget about the risk of sexually transmitted infections. Any change in partner at any age can be a risk, and there is an increase in the prevalence of STIs in the over 50s now, so be safe and get checked if in doubt!

 

Exercise & Menopause

The importance of exercise

When people ask if they exercise there can be such a variety of responses- understandably! These include:

  • ‘No, I don’t have any time’
  • ‘Yes, I am on my feet all day’
  • ‘I go swimming twice a week’
  • ‘I walk the dog twice a day’
  • ‘I cycle to and from work’
  • ‘I am a member of a gym and sometimes go to classes’

The most important type of exercise women can do, in my opinion, is strength-based exercises and the reason for this is that women are at a much higher risk of developing osteoporosis. As we go through the ages, our oestrogen levels drop and this has an impact on bone density and structure. It happens at a much higher rate than seen in men. There are additional risk factors as well, such as smoking or excessive alcohol intake, extremely low body weight, poor nutrition, some autoimmune and endocrine conditions, and long term oral steroid use.

By doing some strength-based exercises not only during the perimenopause, but throughout our lives, we can improve our bone density and reduce our risks going forwards.

And this is not about getting massive or entering a bikini body competition ladies! This is about getting stronger, fitter, improving mobility and being more functional in our day to day lives.

Strength based exercises can be done by using our own body weight or using dumbbells and Olympic bars. Whatever your ability, (or lack of) the Personal Trainers at The Bespoke Clinic will help you develop your strength, improve your confidence in moving and lifting and help reduce your risks of age related and hormone linked conditions like osteoporosis, metabolic syndrome, cardiovascular disease. You will see results and be motivated to keep it going!

Other benefits of exercising in general are:

  1. Hormonal regulation: Regular exercise can help regulate hormones and mitigate some of the symptoms associated with menopause, such as hot flushes, mood swings, and sleep disturbances.
  2. Weight management: Menopause often leads to weight gain, particularly around the abdomen. Regular exercise, including aerobic activities and strength training, can help control weight by boosting metabolism and maintaining muscle mass, which tends to decrease with age.
  3. Cardiovascular health: As oestrogen levels decline, women become more susceptible to cardiovascular disease. Exercise improves cardiovascular health by lowering blood pressure, improving cholesterol profiles, reducing the risk of heart disease, and enhancing overall cardiovascular function.
  4. Mental well-being: Menopause is often accompanied by mood swings, anxiety, and depression. Exercise stimulates the release of endorphins, which are natural mood-enhancing chemicals, leading to improved mental well-being and reduced symptoms of depression and anxiety.
  5. Sleep quality: Many women experience disrupted sleep patterns during menopause. Regular exercise has been shown to improve sleep quality and duration, helping women get better rest and reducing sleep disturbances.
  6. Cognitive function: Hormonal changes during menopause can also affect cognitive function and increase the risk of cognitive decline. Exercise has been associated with improved cognitive function, including enhanced memory, attention, and overall brain health.

Make an appointment with one of our amazing personal trainers who can help you continue or even start your journey. Izzy is also trained in Nutrition and Josie is a Yoga Teacher. Tap into their expertise so we can look after the whole of you.

Be strong 

 

 

 

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