Sexual Health and Menopause | Your Guide to Intimate Wellness

Serena Haines, SXI Certified Sexologist recommends pleasure pods for menopause

Amanda Otterman,

RN, Certified Hormone &

Menopause Specialist

June 23, 2025

4 Minute Read

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Sexual Health and Menopause:

Your Guide to Intimate Wellness

Have you noticed changes in your intimate life since entering menopause? You're not alone. As a registered nurse and someone who's experienced early perimenopause myself, I understand the mix of emotions and physical changes you might be facing.

Menopause can bring vaginal dryness, irritation, and discomfort, affecting both everyday comfort and intimacy. Many women seek a safe vaginal moisturizer that provides long-lasting hydration without irritation.

Natural Ingredients - Avoid synthetic chemicals and opt for plant-based butters. pH-Balanced Formula – Prevents irritation and supports vaginal health. Made by women for women, as most lubricants are made by men for men.

It’s often difficult to talk to our partners about what is going on in our bodies.

And sometimes even more difficult to admit to ourselves that what we are experiencing with our bodies is really actually happening.

I am here to close the gap to have an open, honest conversation about something that affects many of us, but few want to discuss.

Getting educated to understand your body's changes during menopause is so critical. The transition through menopause brings profound changes to our bodies and our intimate lives.

Your estrogen levels naturally decline, which can lead to vaginal dryness and discomfort. You might notice your desire isn't what it used to be, thanks to shifting testosterone levels.

And let's be honest – those unexpected hot flashes aren't exactly mood-setters.

These changes are completely normal, albeit challenging, and understanding them is the first step toward finding solutions that work for you.

Our Pleasure Pods personal lubricant is made with mango butter, offering deep hydration and silky-smooth lubrication. Designed for menopausal and postmenopausal women

In collaboration with your preferred health care provider,

there are various approaches to managing these changes.

Hormone replacement therapy (HRT) remains a valuable option for many women, while exciting new non-hormonal treatments like Veoza are expanding our choices. For some women, local treatments provide targeted relief for specific concerns.

For example, local vaginal estrogen can be one of the safest, and best treatments for relieving vaginal dryness, restoring the delicate vaginal tissues, treating chronic urinary tract infections and relieving pain during intercourse.

Of course, making sure you maximize comfort with vaginal moisturizers and lubricants that don’t irritate or disrupt the PH balance of the vulva and vagina is also key to maintaining your sexual health.

Every woman’s experience and body is different, so make sure you are working with your healthcare provider to find the right combination for your unique situation

While medical interventions can be helpful,

the foundation of sexual wellness during menopause often lies in lifestyle choices.

Regular physical activity improves blood flow and boosts mood – both essential for sexual health. Pelvic floor exercises, though often overlooked, can significantly enhance sensation and comfort during intimacy.

And don't underestimate the power of mindfulness practices in reducing anxiety and enhancing your intimate experiences. Creating a supportive environment for sexual health starts with daily habits.

Regular movement, whether it's a gentle walk or an invigorating workout, helps maintain both physical and emotional well-being. A balanced diet rich in whole foods that are hormone supportive, while adequate sleep gives your body time to regenerate.

Staying hydrated might seem simple, but it's crucial for tissue health and overall comfort.

One of the most powerful tools

in your sexual wellness toolkit is open communication.

Having honest conversations with your healthcare provider ensures you're getting the support you need. Sharing your experiences with your partner helps them understand your changes and allows you both to adapt together.

Sometimes, these conversations can be challenging, and that's where counselling or support groups can provide additional guidance and understanding.

If you're experiencing persistent pain during intimacy, significant emotional distress, or relationship strain related to these changes, don't hesitate to seek professional help. These aren't issues you need to "tough out" – they're valid concerns that deserve attention and care.

My final thoughts: Start with simple changes that can make a significant difference.

Quality lubricants and moisturizers

can provide immediate relief from discomfort.

When looking for a product, you want to make sure it is from a natural source, non-irritating ingredients, that are pH balanced to avoid developing any further irritation to the vaginal tissues, allergic reactions or promote unwanted infections.

Personally, I have tried many products however, the best personal lubricant for vaginal dryness and irritation I recommend and also use myself is Pleasure Pods. Pleasure Pods are an all-natural vaginal moisturizer for sensitive skin. They're a pH balanced, plant-based solution, that is easy to use, and were created by a woman for women in all menopausal stages.

Creating a self-care routine that prioritizes your sexual health might include setting aside time for relaxation, exploration, and connection with your partner. Remember, intimacy during menopause might look different than it did before – and that's okay.

The field of menopausal care is evolving rapidly,

with new treatments and approaches emerging regularly.

From personalized care plans to innovative therapies, there are more options than ever for maintaining a satisfying intimate life during menopause. Remember, your menopause journey is uniquely yours.

What works for others might not work for you, and that's perfectly normal. The key is to be patient with yourself as you explore different options and find what feels right for your body and your relationship. Start small. Choose one aspect of your sexual health to focus on this week.

Maybe it's scheduling that overdue doctor's appointment, having an honest conversation with your partner, or simply starting a gentle exercise routine. Whatever you choose, you're taking a positive step toward better sexual health.

Remember, you're not alone on this journey. Your sexual health matters and taking care of it is just as important as any other aspect of your well-being.

Amanda Otterman, RN

Certified Menopause Health Specialist, Personal Trainer, Nutritionist and founder of Meno Health Nurse.

With 20+ years of nursing experience and certifications in health coaching, personal training, and nutrition, she helps women over 35 navigate menopause with evidence-based solutions.

Through personalized coaching and educational programs, Amanda empowers women to transform their menopause journey and reclaim their vitality.

Meno Health Nurse

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