How to Increase Libido During Perimenopause: A Guide to Regaining Your Spark

Perimenopause, the transitional phase before menopause, brings a host of physical and emotional changes—and a drop in libido is one of the most common. While this shift in sexual desire is completely normal, it can still be frustrating or even distressing, especially if it begins to affect your relationships or self-esteem.

If you're wondering how to increase libido during perimenopause, you're not alone—and the good news is, there are practical, science-backed ways to reclaim your desire.

What Causes Low Libido in Perimenopause?

Before diving into solutions, it’s important to understand what’s happening in your body.

Perimenopause typically begins in a woman’s 40s, though it can start earlier. During this time, levels of key sex hormones—particularly estrogen, progesterone, and even testosterone—begin to fluctuate. These hormonal shifts can cause:

• Vaginal dryness and discomfort during sex
• Hot flashes and night sweats, which impact sleep and mood
• Fatigue and reduced energy
• Mood swings, anxiety, or depression
• Decreased testosterone, which plays a role in female sexual desire

While estrogen and progesterone often get the spotlight, testosterone also plays a key role in libido and energy for women. If your testosterone levels are low, treatment options like female testosterone replacement therapy may help restore hormonal balance and improve your sexual wellness.

Ways to Increase Libido During Perimenopause

While there’s no one-size-fits-all solution, many women find relief through a combination of lifestyle changes, medical treatments, and mindset shifts.

1. Prioritize Sleep and Stress Management

Poor sleep and high stress levels can wreck your sex drive. During perimenopause, fluctuating hormones can disrupt sleep patterns, making this even more challenging. Try:

• Setting a consistent bedtime
• Avoiding screens an hour before sleep
• Practicing mindfulness or meditation
• Breathing exercises or yoga to manage daily stress

2. Stay Physically Active

Exercise boosts circulation, reduces stress, and increases the body’s production of feel-good endorphins—all of which support a healthy libido. Aim for at least 30 minutes of moderate exercise most days of the week. Bonus: weight-bearing exercises also help protect against bone loss during this life stage.

3. Eat a Balanced, Hormone-Supportive Diet

What you eat affects your hormones. Consider incorporating:

• Healthy fats like avocado, nuts, and olive oil
• Lean proteins and fiber-rich vegetables
• Foods rich in zinc and magnesium to support hormone balance
• Phytoestrogens (found in foods like flaxseeds and soy) which may gently mimic estrogen in the body

4. Consider Hormone Therapy or TRT

For some women, hormone replacement therapy (HRT) or testosterone replacement therapy (TRT) can make a significant difference. As mentioned earlier, women also produce testosterone, and a deficiency can affect libido, motivation, and energy. If you're experiencing persistent symptoms, a licensed provider can run lab tests and guide you through your options.

5. Explore Relationship and Mental Health Support

Sometimes libido loss isn’t just about hormones. Relationship stress, low self-esteem, or a history of trauma can also play a role. Couples counseling or sex therapy can be powerful tools for reconnecting with your partner and yourself.

When to Seek Help

If low libido is persistent and affecting your quality of life, don’t dismiss it as “just part of aging.” Talking to a medical provider who understands hormonal health can help you identify underlying causes and personalize a treatment plan.

Final Thoughts

Knowing how to increase libido during perimenopause starts with understanding your body, being kind to yourself, and seeking support when needed. Whether it’s through lifestyle changes or medical options like hormone therapy, your desire is worth addressing—and you’re not alone in this journey.

AlphaMD is a telehealth platform that provides comprehensive, convenient care for hormone health, including testosterone therapy for women and men. Our licensed providers are available online, and medications can be delivered directly to your door. Learn more about how we can help you feel like yourself again at AlphaMD.org.