What this episode is about
Menopause doesn't mean the end of sexual pleasure. Learn how to nurture your 'vulva garden' for a lifetime of intimacy and well-being.
Key takeaways
- Gabriella says to have a good look at your vulva in a mirror to learn your normal. Notice changes in color or texture, and report them to your doctor.
- Gabriella says to ask your health care provider about localized hormone therapy for dryness, burning, or pain. She names vaginal estrogen as the gold standard.
- Gabriella says pelvic floor physical therapy uses exercises to strengthen and relax these muscles. She says it can improve sexual function and pleasure.
Moments from this episode
Word for word from the recording. Tap a time to hear it.
Taboo made a deep disconnect
“The space between our legs has traditionally been shamed and seen as taboo, which can lead to a deep disconnect from this part of our bodies.”
Sexual wellness is self-care
“Many women suffer in silence believing that menopause signals the end of sexual pleasure, but the truth is when we embrace our sexual wellness as essential self care, midlife can become an exciting new chapter in our lives.”
A personal, transformative journey
“Remember, the journey to sexual wellness is deeply personal and transformative. Embrace it with curiosity, compassion and a sense of reverence for the incredible power and beauty of your body.”
“The truth is the more we know about our bodies the better we can advocate for ourselves both in the bedroom and in the doctor's office.”
Gabriella Espinosaat 1:46
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Show notes
Watch on YouTube:
As we move into menopause, we are confronted with changes "down there" and realize there is there is so little we've been taught about the space between our legs.
But let me tell you something - ignorance is not bliss when it comes to our sexual wellness.
As someone who's been through menopause and experienced the challenges firsthand, I'm here to shed light on a topic that's often shrouded in silence and shame.
Read the full show notesShow less
The Importance of Knowing Your Vulva
How well do you really know the most intimate parts of yourself? You know, the parts "down there"? Many of us were taught very little about our female anatomy beyond periods and baby-making. But as we enter perimenopause and menopause, it becomes crucial to understand and appreciate our bodies, particularly our vulvas.
In Eastern traditional wisdom, there's a beautiful sanskrit word for female genitalia: Yoni. This term encompasses our womb space, vaginal canal, and vulva, viewing them as sacred sources of life. I love this perspective because it allows us to connect to this part of our bodies from a place of appreciation and reverence.
Key Vulva Facts:
- The vulva includes the mons pubis, clitoris, labia, urethra, vestibule, perineum, and anus
- Knowing these parts helps you understand your body better and recognize changes
- Get to know your own vulva - look in the mirror and understand what's normal for you
Menopause and Your Vulva: What to Expect
During the menopause transition, declining estrogen levels can affect the collagen and elasticity of the vulva. This can lead to symptoms like:
- Thinning of vulvar tissues
- Dryness
- Burning sensation
- Pain during intercourse
- Recurring urinary tract infections
These symptoms are part of what's known as genitourinary syndrome of menopause (GSM). Many women suffer in silence, believing that menopause signals the end of sexual pleasure. But I'm here to tell you that it doesn't have to be that way!
Nurturing Your Vulva Garden
Think of your vulva as a garden. Like any garden, it requires proper care, nourishment, and attention to thrive. Here are some ways to ensure your garden continues to flourish throughout your life:
- Hormone Therapy: Discuss the use of localized hormone therapy with your healthcare provider. This can include vaginal estrogen (considered the gold standard), testosterone, or DHEA.
- Hydration is Key: Use a vulva moisturizer to keep the tissue hydrated, especially if you're experiencing dryness. Look for products containing hyaluronic acid, which is excellent for maintaining hydration and elasticity.
- Pelvic Floor Physical Therapy: Strengthening your pelvic floor muscles can significantly improve sexual function and pleasure. Consider working with a pelvic floor physical therapist.
- Explore Pleasure: Give yourself permission to explore your vulva purely for pleasure. Establish a self-pleasure practice - it can be incredibly healing, energizing, and empowering.
- Open Communication: Talk to your partner about the changes you're experiencing. Be specific about what you need during intimacy and encourage your partner to ask questions and share their feelings too.
Quick Tips for Vulva Care:
- Use water and fragrance-free cleansers
- Avoid douching or using harsh soaps
- Wear breathable, cotton underwear
- Stay hydrated and maintain a healthy diet
- Practice safe sex to prevent infections
Embracing Sexual Wellness in Midlife
Remember, menopause doesn't signal the end of sexual pleasure. When we embrace our sexual wellness as essential self-care, midlife can become an exciting new chapter in our lives, whether we're solo or partnered.
All vulvas are unique and beautiful. Don't judge or compare yours to an idealized version you may have seen in the media. Nurturing your vulva garden is an act of self-love and an essential part of your health and well-being.
Remember: Your Pleasure Matters!
The journey to sexual wellness is deeply personal and transformative. Embrace it with curiosity, compassion, and a sense of reverence for the incredible power and beauty of your body. Remember, sexual wellness is self-care, and your pleasure matters.
By getting to know your vulva, understanding the changes that come with menopause, and taking steps to care for this amazing part of your body, you're not just improving your sexual health - you're reclaiming your power and embracing a new chapter of pleasure and intimacy.
So, let's break the silence, challenge the shame, and celebrate our vulvas in all their glory. After all, they've been with us through thick and thin, through pleasure and pain, and they deserve our love and attention. Here's to blooming and thriving in every stage of life!
FREE Vulva Love Meditation
Show your vulva some love and establish a shame free way of connecting to this beautiful part of your anatomy by downloading my FREE Vulva Love Meditation:
Remember embrace all your parts!
About your host
Gabriella EspinosaI talk with doctors and experts about pleasure, desire and feeling fully alive in midlife. This one's just me.More about me
