Desire and Pleasure in Menopause: Self Care Strategies for a Blissful Connection

Menopause is a time of profound and significant change in a woman's life, where hormonal effects can feel challenging, especially when they affect desire and pleasure in intimacy. Decreased sexual interest, physical discomfort such as vaginal dryness, and emotional changes are common experiences due to fluctuations in estrogen, progesterone, and testosterone levels. Studies indicate that approximately half of women in menopause experience a decrease in sexual desire ( Marty Klein, Sexual Intelligence ), however, this stage does not mean the end of a satisfying intimate life. Instead of seeing these changes as obstacles, we can understand them as an invitation to redefine the connection with ourselves and with our partners.

In this article, we'll explore self-care strategies and natural products that can help you counteract the effects of menopause and maintain balance in your intimate life. With a focus on topics ranging from nutrition to emotional connection, you'll find ways to continue enjoying a full and enriching life during this time.

Know Your Path: 4 Keys to Understanding Menopause and Pleasure

For many women, menopause brings changes that can seem disconcerting at first, especially in the realm of intimacy and desire. However, better understanding these changes can help us embrace this stage with ease and confidence. Below, we explore four key insights for navigating this transition in a more connected and empowered way.

1. Responsive Desire: Redefining Desire and Pleasure

During menopause, sexual desire may become less spontaneous and more responsive—that is, it may be aroused in situations of emotional connection or intimate moments, rather than arising automatically ( Emily Nagoski, Come As You Are ). This change is natural and does not mean a loss of desire, but rather an invitation to rediscover new ways of connecting with pleasure. The key is to accept this variation and explore how desire manifests itself in this new phase of life.

2. Mindfulness in Intimacy: Full Presence for Complete Pleasure

Practicing mindfulness not only helps reduce stress, but can also deeply enrich our intimate lives. According to Marty Klein’s Sexual Intelligence , being fully present during intimate encounters allows us to enjoy the experience more, without distractions or expectations. Practicing mindfulness in intimacy invites us to focus on physical sensations and emotional connection, rediscovering pleasure without the pressure of “getting it right.”

3. Changes in Lubrication: Natural Solutions for Vaginal Dryness

Vaginal dryness is a common experience during menopause and can make intimacy feel uncomfortable. Maintaining proper hydration, eating foods rich in healthy fats, and using natural lubricants are all simple ways to ease this discomfort ( Louise Newson, Preparing for the Perimenopause and Menopause ). Plus, a set of products that help you from the inside out like our Zenzsual Goodbye Menopause Plus Kit offers solutions designed to combat dryness, allowing you to regain comfort and confidence in intimate moments.

4. Redefining Connection: Emotional Intimacy in the New Chapter

As we experience hormonal changes, our relationship with pleasure and intimacy also evolves. Drs. Klara Senior and Sofia Herrera suggest that this is an opportunity to redefine what intimacy means to us. Beyond the physical experience, building an emotional connection with our partner and creating spaces for open communication about desires and expectations can deepen the relationship and enrich our intimate life.

1. Rebel Hormones: What's Happening to My Desire?

During menopause, many women feel like their hormones have gone on vacation, and this profoundly impacts how they experience desire and pleasure. The decline in estrogen, progesterone, and testosterone affects natural lubrication and can cause desire to become more “responsive” and less spontaneous, as Emily Nagoski explains in Come As You Are . This means that desire may be more easily aroused in situations of emotional connection or with pleasurable stimuli than in the past.

It is important to understand that changes in the body are normal and can be transformed into opportunities to explore a new dimension in the relationship. Maintaining open communication with your partner and expressing how you experience these changes, both physically and emotionally, is an important first step to building a mutual connection in this new stage. Curiosity and commitment to your own well-being can be allies in understanding and accepting this phase.

Finally, turning to self-care practices that include exercise, meditation, and natural supplements can help balance hormones and improve overall well-being. When those times come when “rogue hormones” make an appearance, it’s possible to keep them under control with small adjustments and practices that prioritize well-being.

2. Goodbye to Dryness: Strategies for a Comfortable and Pleasant Intimate Life

Vaginal dryness is one of those menopausal changes that often takes us by surprise, affecting comfort and confidence in intimacy. However, there are natural solutions that can make a big difference in well-being. Staying hydrated is key, as water contributes to the body's natural lubrication, and consuming foods rich in healthy fats, such as avocado and nuts, and supplements such as omega-3 and vitamin E, which help maintain vaginal elasticity and comfort.

Water-based lubricants are an excellent option, a gentle natural moisturiser that can provide the necessary relief without causing irritation. Another option for this stage is the Goodbye Menopause Plus Kit from Zenzsual, which combines specific products to combat dryness and promote relaxation, ideal for incorporating into daily self-care.

If dryness persists, speaking to a health care professional can offer personalized recommendations and other options. Remember that your well-being deserves your full attention and that it is essential to surround yourself with products and practices that support your comfort.

3. Connection and Full Pleasure: Discovering Mindfulness in Intimacy

Mindfulness practice not only applies to reducing daily stress, but can also enrich our intimate lives and change the experience of intimacy. During menopause, when anxiety and self-consciousness can affect desire, mindfulness in intimacy helps us connect deeply with pleasure and our partner. Focusing on the experience, rather than a goal, allows us to live intimacy with greater authenticity and enjoyment.

Mindfulness in sexuality involves being fully present during intimate moments, enjoying the physical sensations and emotional connection. Deep breathing or relaxation practices before intimate encounters can reduce tension and make the experience more satisfying. This approach allows you to discover what your body really likes and experience new forms of pleasure, without the pressure of conventional models of intimacy.

Exploring connection from an open perspective, which prioritizes mutual well-being, can transform the experience into an opportunity to get to know yourself and your partner better. The invitation is to discover a new form of intimacy in which pleasure and connection arise naturally and fully.

4. Pleasure Doesn't Retire! Tips to Recover Desire and Connection

Contrary to popular belief, pleasure doesn't have to go away with the onset of menopause. In fact, this stage is an opportunity to rediscover what makes us feel good. Exercise, especially activities like yoga or Kegel exercises, strengthens the pelvic floor, improves circulation, and can increase sensitivity and enjoyment during intimacy, as Dr. Sofia Herrera mentions in this video, ideal for getting started with Kegel exercises.

In addition to the physical benefits, exercise releases endorphins that elevate your mood and contribute to greater desire. Emotional connection is also key: as the body changes, the relationship can evolve and strengthen. Taking time to talk openly about desires and expectations allows both partners to feel supported and understood, creating a space of respect and empathy.

Emotional self-care counts, too. Incorporating meditation and deep breathing not only reduces stress, but also helps you reconnect with yourself and your desire. When you feel at peace and connected, it’s much easier to enjoy those special moments without pressure, with the freedom to be authentic on your own terms.

A Hug for Yourself: How to Give Yourself the Care You Deserve

It's time to reconnect with yourself and live this stage with love and respect for your body. Take steps towards self-care with natural products such as the Goodbye Menopause Plus Kit from Zenzsual , designed to help you maintain balance and well-being in every aspect of your life. Menopause doesn't mean giving up feeling fulfilled, and this kit gives you hormone-free support, so that every day is lighter and more positive.

Take care of your body from within : with the Bye Bye Menopause supplement, specially formulated to give your body the necessary nutrients and promote your general well-being.

Moisturizes and lubricates: the Feminine Moisturizing Gel with hyaluronic acid takes care of your intimate area with a delicate, chemical-free formula.

Increase your energy and vitality : LibiZenzs revitalizes you, strengthens your immune system and improves your performance, so you can face each day with strength and confidence.

Each product has been designed to make you feel comfortable and balanced at this stage of your life.

Frequently Asked Questions (FAQs)

1. Is it normal to lose sexual desire during menopause?
   Yes, it’s common for desire to fluctuate due to the hormonal changes of menopause. However, desire can be “responsive” at this stage, as Emily Nagoski explains, being awakened in contexts of emotional connection. Exercise, self-care, and communication can help bring that desire back.
2. What can I do to relieve vaginal dryness?
   Hydration, foods rich in omega-3 and vitamin E, and water-based lubricants are recommended options. You can also try Zenzsual's Goodbye Menopause Plus Kit for more complete hydration. Consult a professional if it persists.
3. Is exercise helpful in improving desire and pleasure during menopause?
   Definitely. Exercises like yoga and Kegels strengthen the pelvic floor, improve circulation and increase sensitivity. The release of endorphins also improves mood and desire.
4. How can I reduce stress during menopause?
   Practicing mindfulness, meditation and breathing exercises can be very effective. Taking a few minutes a day to relax helps to find an emotional balance that benefits intimacy.
5. Do specific menopause products really help?
   Yes, products designed especially for this stage, such as the Goodbye Menopause Plus Kit from Zenzsual, offer relief from dryness and intimate well-being. According to Lisa Lister, your body deserves support and care during this phase of change.

Sources consulted:

1. Klein, Marty. Sexual Intelligence . HarperCollins, 2012.
2. Lister, Lisa. Love Your Lady Landscape . Hay House, 2016.
3. Nagoski, Emily. Come As You Are . Simon & Schuster, 2015.
4. Allison, Sadie. Tickle Your Fancy . Tickle Kitty Press, 2001.
5. Newson, Louise. Preparing for the Perimenopause and Menopause . Penguin Life, 2021.
6. Goodbye Menopause Plus Kit by Zenzsual