What is perimenopause?<\/b><\/p>\n
By the age of 45 or so, there\u2019s a good chance you already considered how perimenopause would affect you. There\u2019s no accident that this period of hormonal disruption has been referring to for years as \u201cthe change.\u201d You\u2019ve most likely wondered: <\/span>how will \u201cthe change\u201d will change me?\u00a0<\/span><\/i><\/p>\n Perimenopause happens when the ovaries don\u2019t function consistently and upset the normal hormonal rhythm.\u00a0\u00a0 This hormonal change usually happens within a couple years of menopause, but for some it can happen much earlier. The erratic and disruptive symptoms of perimenopause tend, however, to mark the beginning of menopause. Every decade brings about some emotional and physical change, but for women, the decade of one\u2019s forties may pack the biggest punches of all. Between the typical 40-something anxieties of shifting relationships (divorce and dealings with hormonal or college-bound teens), self-esteem issues, job challenges and other midlife stresses, one\u2019s 40s are challenging enough <\/span>without<\/span><\/i> the hormonal upheaval. In your forties, it\u2019s not just life\u2019s stresses that are affecting you emotionally and physically, it\u2019s the beginning of \u201cthe change and it\u2019s called Peri-menopause.<\/span><\/p>\n What age does perimenopause happen?<\/b><\/p>\n Perimenopause can happen up to 10 years before menopause which, on average occurs at age 51y.\u00a0 The average age of perimenopause is 47year but many women notice significant changes during their 40\u2019s. Peri- literarily means near. Perimenopause is the time of transitioning from having regular monthly periods to having irregular to no period at all. Once you do not have a period for one year, you are officially in menopause. In addition to period changes, many other physical and emotional symptoms occur during perimenopause.<\/span><\/p>\n <\/p>\n What are the most common symptoms of perimenopause?<\/b><\/p>\n Between the typical 40-something anxieties from divorce, dealings with hormonal or college-bound teens, self-esteem issues, job challenges and other midlife stresses, one\u2019s 40s are challenging enough <\/span>without<\/span><\/i> the hormonal upheaval. The most common symptoms of perimenopause include irregular periods, hot flashes, sweating, insomnia, depression, anxiety, feeling apprehensive, weight gain or loss, fatigue, bloating, poor concentration, memory loss, vaginal dryness and heart palpitations. These symptoms mimic the symptoms of menopause but tend to come and go unlike symptoms associated with menopause, where the symptoms just come. All of these disruptive symptoms can affect your quality of life.<\/span><\/p>\n <\/p>\n How does perimenopause and menopause overlap?<\/b><\/p>\n Perimenopause refers to those years in the reproductive life cycle where the ovarian function becomes irregular. It occurs between 40-55years. Estrogen production from the ovaries is erratic and unpredictable causing menopausal symptoms.\u00a0 Perimenopause are hormonal changes that occur before you are officially in menopause.\u00a0 There may be months or years of overlapping symptoms. Menopause is a time when your ovaries completely stop producing estrogen and your female hormones are absolutely depleted.\u00a0 Once you stop having your period for one year you are officially in menopause. The average age a woman enters menopause is 51yr but menopausal symptoms can start in your 40years as hormonal fluctuations begin.<\/span><\/p>\n <\/p>\n How do I know I am in perimenopause versus menopause?\u00a0<\/b><\/p>\n It can be challenging to know the difference between these 2 normal hormonal cycles.\u00a0 The conversation starts with knowing your period frequency, hormonal symptoms and adding in lab tests, including your FSH and Estradiol levels.\u00a0 Since many of these symptoms overlap, the key differentiator is once your period stops for an entire year the diagnosis of menopause is at the top of the list. During perimenopause, your FSH will most likely be in a normal range, even though you are experiencing symptoms of menopause. This is why perimenopause is the most underdiscussed or diagnosed since your hormonal testing is normal.\u00a0 Unfortunately, some healthcare providers may tell you \u201cEverything is normal, so come back when you don\u2019t have a period for one year\u201d. The most important take home message, even though you are not in menopause, if you are having disruptive perimenopausal symptoms there are viable treatment options.<\/span><\/p>\n Sometimes what we need most is a thorough understanding of exactly what is happening physiologically, if only to realize that what you are going through is normal and, most importantly, that you are not crazy!<\/span><\/p>\n <\/p>\n Who is most likely to experience perimenopause?<\/b><\/p>\n As long as you have ovaries you are fair game for premenopausal symptoms. Women who have breast cancer and are receiving chemotherapy may experience perimenopause symptoms earlier than the average woman.\u00a0 Also, women who smoke cigarettes may also experience these symptoms sooner than women who do not smoke. Certain medications can make the ovaries not function properly bringing perimenopause and menopause on sooner than later. Thin women, genetic predisposition, chromosomal abnormalities such as Turner syndrome may also bring on premature ovarian failure<\/span>.<\/span><\/p>\n <\/p>\n How does perimenopause impact workouts and exercise routines?<\/b><\/p>\n Regular exercise 4-6 times a week for a minimum of 30minutes is helpful to reduce weight gain, fatigue, bloating and water retention.\u00a0 Ideally, exercise should be part of your daily routine.\u00a0 When you exercise there is a release mood boosting endorphins and serotonin which are the \u201cfeel good\u201d hormones.\u00a0 Exercise helps women emotionally and physically during perimenopause.<\/span><\/p>\n <\/p>\n How can I treat irregular bleeding caused by perimenopause?<\/b><\/p>\n Heavy and irregular periods are best treated with hormone.\u00a0 Since there is a hormonal disruption during perimenopause, these hormone treatments are perfect options for regaining control of your periods.<\/span><\/p>\n <\/p>\n How can I treat hot flashes caused by perimenopause?<\/b><\/p>\n <\/p>\n Dressing in layers and staying in cool temperature are the first steps in dealing with hot flashes. Avoid hot beverages, spicy foods, red wine and hot climates bring that bring on hot flashes. Herbal remedies may include passion flower extract, ashwagandha, chasteberry for hot flashes and other symptoms of peri-menopause.\u00a0<\/span><\/p>\n Even though the studies are not conclusive, hot flashes may improve with acupuncture treatment.\u00a0<\/span><\/p>\n <\/p>\n How can I treat mood swings caused by perimenopause?<\/b><\/p>\n Antidepressants are effective in controlling depression, anxiety and panic attacks. A therapist may also give added support. And, of course, exercise, the elixir to all.\u00a0<\/span><\/p>\n <\/p>\n What lifestyle habits will help me manage symptoms caused by perimenopause?<\/b><\/p>\n A healthy lifestyle goes a long way at any time in your life, but especially in perimenopause. Inactivity, unhealthy diet (fast food!), smoking, obesity, excessive alcohol consumption…if you\u2019re still waiting to remedy any of it, <\/span>now is the time! <\/span><\/i>All of these factors only make perimenopause worse than it needs to be. There are simple adjustments you can start to make as soon as you put this book down.<\/span><\/p>\n <\/p>\n Does exercise help with my symptoms of perimenopause?<\/b><\/p>\n Regular exercise improves metabolism, breathing, energy and emotional stability. Exercise makes you feel more confident and helps ease the stress of perimenopause symptoms. It strengthens your heart and improves your sleep patterns. Exercise abstinence not only puts you at risk for heart disease, high blood pressure and other chronic health problems, it leads to weight gain, obesity, fatigue, insomnia and depression, all of which worsen the transition into menopause. Exercising as little as 30 minutes, three days a week can show immediate health benefits. I\u2019ve become obsessed with my Fitbit because I can be very sedentary some days. Keeping track of your steps, aiming for 7,500-10,000 a day, will make you more accountable and successful in monitoring your daily activity.<\/span><\/p>\n <\/p>\n What bad habits make perimenopause worse?<\/b><\/p>\n Smoking.\u00a0 Just stop, if not for the fact that smoking increases the risk of heart disease, stroke, lung cancer and death, but because it makes hot flashes more frequent and severe during perimenopause.\u00a0A recent study showed women who stopped smoking at least five years before menopause had a significant decrease in the severity and frequency of hot flashes.\u00a0<\/span><\/p>\n Limit Alcohol Consumption.\u00a0Alcohol increases your risk of heart disease, liver disease, high blood pressure, diabetes, colorectal and breast cancer, and, now we know (drum roll please), worsens hot flashes\u2014and, by the way, one five-ounce glass of wine is equivalent to 1\u00bd ounces of hard liquor, which may surprise and depress many of you.\u00a0It\u2019s recommended that you consume no more than three to four servings of alcohol a week. Removing alcohol, even one or two drinks a few times a week, has immediate effects on blood sugar levels, water retention, blood pressure, weight loss, energy level, emotional stability, sleep changes and pulse rate.\u00a0<\/span><\/p>\n How does sleep affect perimenopause?<\/b><\/p>\n Sleep is so important and necessary. As with eating and drinking, sleeping is a necessity in life. Getting a good night sleep is critical to good health, mentally, physically and hormonally.\u00a0 The recommended hours an adult should sleep is 7 to 8 per night.\u00a0 If there are several nights where you are losing 1 to 2 hours per night this can cause signs of sleep deprivation.\u00a0 The hour\u2019s loss during each night accumulates and is impossible to get back.\u00a0<\/span><\/p>\n If you are not getting enough quality sleep, you will not be able to function normally or feel rested during your waking hours.\u00a0 Sleep deprivation can affect your ability to be efficient at work, school, and home.\u00a0 Trouble focusing, thinking clearly, and reacting to everyday activities is compromised. Emotionally, you will feel frustrated, moody, irritable, and stressed.\u00a0 Car accidents, leading to dangerous injuries and death, are also associated with sleep deprivation.\u00a0 In the older population, there is an increased incidence of falls and broken bones.<\/span><\/p>\n Chronic sleep deprivation is associated with heart disease, high blood pressure, diabetes, stroke, obesity, and depression.<\/span><\/p>\n <\/p>\n Why do sleep problems specifically occur for women\u00a0as they enter perimenopause?\u00a0<\/b><\/p>\n During perimenopause, estrogen production from the ovaries is erratic and unpredictable causing disruptive symptoms.\u00a0 Sleep problems can definitely begin in perimenopause.<\/span><\/p>\n <\/p>\n Why do I gain weight during perimenopause?\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/b><\/p>\n Most women can handle the hot flashes, night sweats, insomnia, mood swings, anxiety, depression, fatigue, even low sex drive but it is the weight gain that takes women to the edge of the cliff. The average weight gain in perimenopause is around 5 pounds. 20% of women gain 10 pounds or more.\u00a0<\/span><\/p>\n There are many reasons women gain weight in perimenopause:<\/span><\/p>\n Decreased estrogen levels during perimenopause leads to an increase in total body fat which results in a decrease in lean body mass.\u00a0 As we age, our muscle mass decreases while our fat increases. These changes also cause your metabolism to slow down.\u00a0<\/span><\/p>\n Weight gain is also accompanied by an increased tendency for central fat distribution -meaning abdomen, hips, thighs, and buttock–in women in midlife. The bottom line is if you continue to eat the same number of calories as you usual do, do not increase your physical activity and lose muscle mass with age\u2026 you are destined to gain weight.\u00a0<\/span><\/p>\n Lifestyle choices and changes also contribute to weight gain. As women age, they tend to be more sedentary and more stressed which also contributes to weight gain. The disruptive hormonal changes of peri-menopause and menopause including fatigue, insomnia, depression and other mood changes doesn\u2019t set the stage for us to hit the gym on a daily basis. This decrease in energy contributes to unwanted weight gain.<\/span><\/p>\n Genetics always has a hand in weight gain which can be even more frustrating.\u00a0<\/span><\/p>\n Sadly, obesity or having a BMI>30 increases our risk of Diabetes, high blood pressure (Hypertension), and heart disease so combatting obesity should be our #1 priority.<\/span><\/p>\n How can you combat weight gain during perimenopause?<\/b><\/p>\n Weight gain in women over 45y is a common complaint at the doctor\u2019s office. The best ways to help prevent unwanted weight gain is to do the following:<\/span><\/p>\n Exercise regularly and often-The best form of exercise is aerobic activity combined with strength training.\u00a0 The more muscle you build up the better your body burns calories. If you are doing moderate aerobic activity such as brisk walking, 150 minutes a week is optimal.\u00a0 For more strenuous aerobic activity such as jogging, 75 minutes a week is recommended.<\/span><\/p>\n Eat 200-300 calories less a day to maintain your current weight.\u00a0 Be mindful of eating a colorful, healthy and well-balanced diet including fresh fruits, vegetables, whole grains and fish.\u00a0 If you have to cut calories chose those with less nutritional value, such as fats and alcohol.\u00a0 Eating a healthy diet will also have other health benefits such as reducing the risk of heart disease, stroke, diabetes, high blood pressure, high cholesterol and improve cognitive function.<\/span><\/p>\n Create an over 50yr support team-I am sure your close friends are going through the same frustrating challenges regarding unwanted weight gain.\u00a0 Use your friends and family as a support team to make permanent healthy lifestyle and dietary choices that will promote healthy aging and defeat the battle of the budge.<\/span><\/p>\n <\/p>\n What foods can I eat to help my perimenopausal symptoms?<\/b><\/p>\n There are many dietary and lifestyle choices that can be made to help avoid bloating, diarrhea, constipation, and intestinal symptoms associated with perimenopause and menopause.\u00a0<\/span><\/p>\n <\/p>\n <\/p>\n What are some treatment options to help my libido?<\/b><\/p>\n Perimenopause is brutal for the sexual wellness for the millions of people dealing with this normal hormonal cycle. Using vaginal estrogen, vaginal dilators, a great lube helps with some of these disruptive symptoms caused by perimenopause. Testosterone is not FDA approved but can help with sexual desire and arousal for some women. One of the FDA approved medications, Addyi, can also be used to help increase sexual desire for peri-menopausal women.\u00a0<\/span><\/p>\n Getting control of your irregular bleeding and emotional distress is also helpful in regaining your sexual interests in the bedroom.<\/span><\/p>\n All women, especially those in perimenopause need a vibrator and here\u2019s why.<\/b><\/p>\n It can be harder to have an orgasm after 45year, has anyone noticed?<\/span><\/p>\n During perimenopause there is less blood flow to the vulva and clitoris. Orgasms can take longer to happen and may not feel as intense. Keeping the vulva and vagina moisturized is a step in the right direction. There is some truth to \u201cif you don\u2019t use it, you\u2019ll lose it\u201d. The more stimulation the vagina gets the more natural lubrication will occur which is helpful to maintaining a healthy vagina. A vibrator is a great way to improve sexual function, satisfaction, sexually related distress, and genital sensation\u2026it\u2019s a win-win in my opinion!<\/span><\/p>\n <\/p>\n Aren\u2019t vibrators for a sex fiend?<\/b><\/p>\n The vibrator was not originally intended to be a sex toy. Vibration therapy was originally used to treat sexual problems for women and men. In the late 1800\u2019s, vibration therapy was used to treat erectile and ejaculation dysfunction, low desire and inability to have an orgasm. You may be surprised to learn that up to 20% of women have never had an orgasm. Vibrations delivered to the vulva, vagina, testicles, scrotum, perineum and anus significantly and positively improves sexual desire, sexual arousal and orgasm. Vibration increases blood flow and stimulates the complex nerve fiber pathways-superficially on the skin and deeper in the erectile tissue.\u00a0<\/span><\/p>\n Clitoral and erectile tissue sensation fades as women grow older due to less blood flow to sensitive and fragile genital tissue. As a result, it can take longer to become aroused, along with longer stimulation and the need for lubrication, to have an orgasm. This is where vibrators can help. They can provide the needed stimulation in order for you to orgasm.\u00a0<\/span><\/p>\n Vibrators have long been a taboo and the best kept secret.\u00a0 Vibrators are not typically regarded as a medical device by mainstream society but can be classified by the FDA as therapeutic devices to treat sexual dysfunction\/sexual problems—because vibrators have been shown to provide sexual health benefits for people!!\u2026The time is now to bring the vibrator out of the closet. Genital vibrator use is associated with increased openness in people\u2019s thoughts and attitudes about sexual activities generally <\/span>and <\/span>about themselves as sexual beings<\/span><\/p>\n It\u2019s time to\u00a0embrace our sexuality and enjoy using whatever type of sex toy turns you on.\u00a0<\/span><\/p>\n Reassuring statistics are vibrator use.<\/b><\/p>\n The new results are based on two studies, one surveying more than 2,000 women and the other more than 1,000 men (ages 18 to 60), both of which are published this week in the\u00a0<\/span>Journal of Sexual Medicine<\/span><\/i>.\u00a0<\/span><\/p>\n “The study about women’s vibrator use affirms what many doctors and therapists have known for decades \u2014 that vibrator use is common, it’s linked to positive sexual function such as desire and ease of orgasm, and it’s rarely associated with any side effects,” said study researcher Debby Herbenick, associate director of Indiana University’s Center for Sexual Health Promotion.<\/span><\/p>\n Why does vaginal dryness happen during perimenopause?\u00a0<\/b><\/p>\n Hormonal changes over the decades also influence the integrity and elasticity of the vagina. Vaginal dryness is a common consequence of the hormonal collateral damage to the vagina. Estrogen fluctuations during peri-menopause can cause vaginal dryness. As you age and lose your subcutaneous fat in your body, the fat in the vagina also decreases making the lips looks thinner and the tissue more prone to dryness.<\/span><\/p>\n With peri-menopause and menopause there is the loss of estrogen nourishing and hydrating the vagina, the tissue becomes dry, pale and dehydrated.\u00a0 The labia of the vagina can become fused and the vagina and clitoris shrink.\u00a0 The labia become less full, losing its fatty pads and the skin loses its collagen.\u00a0The end result is lighter or darker appearing labia that ultimately sag. Bladder changes happen as well creating symptoms of urinary frequency, urgency and urinary tract infections. The medical term for this is genitourinary syndrome of menopause (GSM), formerly known as atrophic vaginitis.<\/span><\/p>\n Treatment includes <\/span>starting vaginal estrogen or DHEA early in the menopause transition to prevent worsening symptoms of genitourinary syndrome of menopause (GSM).<\/span><\/p>\n <\/p>\n What\u2019s the best advice to keep the vulva and vagina hydrated and moisturized before perimenopause causes worsening genital dryness?<\/b><\/p>\n Creating your personal daily hygiene routine with specific products used is important to create. A healthy vagina needs the same hygienic attention as any other part of the body, similar to the way we care for our face.\u00a0 The skin of the vulva and tissue inside of the vagina is susceptible to dryness if not taken care of properly.\u00a0 When your body is adequately hydrated the vulva. including the labia majora and minora, is less prone to dryness and the inside of the vagina will be moist and well lubricated.<\/span><\/p>\n There are known offenders, such as childbirth, hormonal changes including postpartum, perimenopause and menopause, which lead to chronic symptoms such burning, itching, vaginal infections, urinary tract infections and painful sex.<\/span><\/p>\n Skin dryness involving any part of the body is uncomfortable and annoying, <\/span>especially<\/span><\/i> when it comes to the sensitive skin of the vagina.\u00a0 Persistent vaginal dryness causes itching, irritation, burning and pain that leads to emotional and physical disruptions in daily life activities. Bladder symptoms including urgency, frequency and urinary tract infections can become more noticeable as well. Discomfort, avoidance and pain with sexual activity also becomes a common problem.<\/span><\/p>\n Keeping the skin hydrated, clean, and cared for will help prevent dryness. Other helpful daily hygiene rituals include using a gentle, non-fragranced soap and natural skin moisturizer daily, especially ones made specifically for the vagina.\u00a0 Taking a 20-minute warm bath with a handful of extra virgin coconut oil 3 to 4 times a week will also rehydrate the skin of the body and vulva. Using internal vaginal moisturizing suppositories every 2-3 nights will help nourish and soothe the delicate skin inside the vagina. Adding oral or vaginal pro-biotics to your daily regimen will also keep the vagina hydrated and in complete balance and harmony.<\/span><\/p>\n <\/p>\n Keeping the body hydrated helps keep the vagina hydrated too. The amount of water needed each day will depend on how active you are, if you have any medical problems and the climate you live in. In general, you need to drink at least 8-8 ounces glasses or about 2 liters of water a day. Water is vital for every system in our body, making up 60% of body weight, so constant replenishing is essential.\u00a0 Alcohol and caffeine should be consumed in moderation since both cause dehydration of the skin and cause dryness of the vagina. <\/span>Finding your favorite sexual lubricants are great additions to vaginal dryness during intimacy.\u00a0\u00a0<\/span><\/p>\n Dryness can also worsen in menopausal women who are not taking oral or vaginal estrogen or DHEA which results in burning, dryness and pain inside the vagina, especially with intimacy and penetration.\u00a0 Start vaginal estrogen or DHEA early in the menopause transition to prevent worsening symptoms of genitourinary syndrome of menopause (GSM).<\/span><\/p>\n \u00a0<\/b><\/p>\n If you are experiencing on going vaginal dryness, irritation, recurrent vaginal and urinary tract infections, it\u2019s important to see your health care provider to help you strategize with helpful treatment options. You should never suffer in silence!<\/span><\/p>\n <\/p>\n What are some hygiene routines and lifestyle habits that may contribute to genital dryness before it gets worse during perimenopause?\u00a0\u00a0<\/b><\/p>\n Erratic production of estrogen during perimenopause makes vulva and vagina dryness that much worse. The years leading up to perimenopause can be used to prevent vulva and vagina dryness by knowing what commonly used feminine products promote harmful changes of this delicate area of the body.<\/span><\/p>\n Dryness occurs on the vulva and inside of the vagina. Every day unsuspecting feminine rituals can disrupt the pH balance and irritate all areas of the vulva and vagina causing vaginal dryness.\u00a0 The list is long and some of the common offenders may surprise you.<\/span><\/p>\n Common irritants you may or may not realize are problematic:<\/span><\/p>\n Persistent vulva and vaginal dryness cause itching, burning, infection and pain could create emotional and physical disruptions in your daily life activities.<\/span><\/p>\n Make the changes in your daily feminine care now, to minimize the drying effects that the normal hormonal cycle of perimenopause and menopause create.<\/span><\/p>\n How can I enjoy sex while in perimenopause?\u00a0<\/b><\/p>\n The bottom line is that quality of life, especially in the bedroom, is incredibly important and should be a priority.\u00a0 Expect the unexpected as your body transitions into perimenopauses. Perimenopause is a natural process and everyone goes through it differently.\u00a0 Irregular bleeding, hot flashes, trouble sleeping, bloating, fatigue, low sex drive, trouble having an orgasm, vaginal dryness, moodiness\u2026none of this bodes well for romance, passion and sex.\u00a0<\/span><\/p>\n <\/p>\n What can I do for my shrinking and collapsing vagina-in perimenopause?\u00a0<\/b><\/p>\n Shrinking and collapsing vaginas need a voice too! Many women suffering from vaginal shrinkage or atrophy usually do not have regular vaginal penetration. Lack of penetration, combined with GSM, can result in a shrinking of the vaginal opening which I have coined the Collapsed V. A survey found that 45% of women have never actually had an honest conversation about their vaginal dryness with their health care provider. They may have resigned themselves to sexual intercourse only once or twice a month or on \u201cspecial occasions,\u201d giving the term \u201cbirthday sex\u201d a whole, new despairing meaning.\u00a0<\/span><\/p>\n\n
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\n<\/b>It\u2019s common for women to experience sleep disturbances as a result of the typical symptoms of perimenopause including hot flashes, night sweats, depression, anxiety and other mood disorders. When estrogen starts to become erratic by the ovaries hot flashes occur causing a quick and intense heat sensation all over the body accompanied by sweating. Up to 85% of women experience hot flashes occurring in the middle of the night causing insomnia.\u00a0 Hot flashes can last 3 to 6 minutes making it difficult to go back to sleep, affecting the overall quality of sleep. The majority of perimenopausal and menopausal women experience insomnia, snoring and bouts of sleep apnea. Insomnia ultimate leads to daytime fatigue which is disruptive and a cause of concern.<\/span><\/p>\n\n
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\n<\/span>2. Self-care: Prioritize self-care activities like exercise, eating a balanced diet, and getting enough sleep. These can help improve your overall well-being and potentially boost your mood, energy and sex drive.<\/span>
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\n<\/span>3. Lubrication: Reduced estrogen levels during perimenopause can lead to vaginal dryness. Using a favorite lubricant, especially water-based, can increase comfort and pleasure during intimacy and sexual activity.<\/span>
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\n<\/span>4. Explore different types of stimulation: Experiment with different types of sexual stimulation such as oral sex, solo play, or using sex toys. Vibrators are always worthwhile to bring into the bedroom for yourself and with a partner. <\/span>Vibrating erectile tissue helps reach orgasm more easily and quickly, and will give you a novel intensity when having an orgasm.\u00a0\u00a0<\/span><\/li>\n<\/ol>\n\n
\n<\/span> Address physical changes: Perimenopause can bring changes like decreased vaginal elasticity. Regularly performing Kegel exercises can help strengthen pelvic muscles and improve sexual pleasure.<\/span>
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\n<\/span>6. Educate yourself: Learn more about the effects of perimenopause on sexual health. Understanding the physical and emotional changes can help you navigate this normal hormonal cycle more comfortably and confidently.<\/span>
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\n<\/span>7. Seek professional help: If perimenopause is significantly impacting your sexual enjoyment, consider talking to a healthcare provider or a sexual health specialist. They can offer personal guidance and potentially suggest treatment options, such as hormone therapy.<\/span>
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\n<\/span>Remember, everyone’s experience is different, so it’s important to explore what works best for you and communicate with your partner openly.<\/span><\/li>\n<\/ol>\n