5 Lifestyle Tips For Menopausal Sexual Wellness
Sexual Health Awareness Month (September) is the perfect time to talk openly about a subject that often gets overlooked—how menopause affects sexual well-being. The menopausal transition brings physical and emotional changes that can shift intimacy, libido, and sexual response. The good news is that lifestyle choices can play a big role in supporting sexual health during this stage of life.
Here are five healthy lifestyle practices that can help midlife women feel more vibrant, connected, and confident in their sexual health.
1. Move Together for Energy and Desire
Regular exercise supports circulation, boosts mood, and can increase libido. Working out with your partner adds connection and shared adventure, which strengthens intimacy.
Ideas to try: explore a new hiking trail, take a yoga class together, go dancing, or plan active vacations. Even simple routines—like morning walks or bike rides—can improve physical health while deepening emotional closeness.
2. Nourish Your Body with Sexual Health in Mind
Nutrition plays a direct role in hormone balance, energy, and mood. A diet rich in protein, fiber, non-starchy vegetables, and healthy fats supports body composition, digestion, and emotional well-being—all of which influence sexual health. When you feel better, you gain more confidence in your body.
Ideas to try: shop together for fresh foods like salmon, asparagus, avocado, purple rice, and berries, then prepare a meal that nourishes your body and supports sexual vitality.
3. Manage Stress to Support Intimacy
High stress and elevated cortisol can dampen sexual desire and function. Building in time for relaxation allows your body and mind to reset, creating space for intimacy.
Ideas to try: create a calm spot at home for mindfulness meditation, breathing exercises, or progressive muscle relaxation. Do it solo or with your partner to build connection through stillness as well as activity.
4. Communicate Openly About Sexual Needs
Honest communication is one of the most powerful tools for maintaining intimacy in menopause. Talking about preferences, changes, or challenges removes shame and increases closeness.
Ideas to try: start small, sharing what feels good and what doesn’t. Explore foreplay, different positions, or new tools like lubricants or sex toys. Many women experience Genitourinary Symptoms of Menopause (GSM)—such as vaginal dryness, atrophy, or painful sex—that can be addressed with treatments. A menopause care physician can help you find solutions.
5. Protect Your Sleep, Protect Your Sexual Health
Sleep disruptions are common in menopause, but good rest is critical for hormonal balance, mood, and desire. Supporting your circadian rhythm can make a real difference in how your body responds.
Ideas to try: aim for 7–8 hours of restorative sleep, wake up at the same time every morning, and use mornings for light movement outdoors, soaking in the natural light. Keep your bedroom as a space for sleep and intimacy only—ditch the TV and create a calm, inviting atmosphere.
During Sexual Health Awareness Month, let’s normalize the conversation around sexual wellness in menopause. Whether or not you use hormone therapy, lifestyle changes are always a first line of support. With movement, nourishing food, stress reduction, communication, and sleep, you can strengthen not just your sexual health but your overall vitality.
If you’re feeling stuck or overwhelmed, working with a health coach can help you create sustainable habits tailored to your goals. Learn more about how health coaches play a role in your menopausal journey here and here.