Natural Remedies for Vaginal Dryness In Menopause

It’s no wonder why so many menopausal women are searching for natural remedies for vaginal dryness. After all, it’s one of the most common symptoms of menopause, and it can be really uncomfortable.

Vaginal dryness often comes accompanied by vaginal itching, which can be difficult to find relief from (especially in public!).

Some symptoms of menopause can improve by themselves over time, but vaginal dryness should be tackled to avoid your dryness and itching getting even worse.

It’s all about living more comfortably. Don’t underestimate how challenging it can be to live with vaginal dryness.

The good news, though, is that there are natural remedies for vaginal dryness. And we’re going to talk about them: right here and right now.

The cause of vaginal dryness in menopause

So, what’s the cause of vaginal dryness? Who can we blame for this discomfort?

As with most menopause and perimenopause symptoms, the cause of vaginal dryness is almost always due to the change in hormones.

Throughout perimenopause and menopause, your body produces less oestrogen.

Oestrogen is responsible for a wide range of things, including making sure your vagina is lubricated. It also helps with vaginal elasticity and thickness.

So, when your oestrogen levels change and decline, your vagina can suffer some consequences, including thinning, vaginal dryness and inflammation of your vaginal walls.

In medical terms, this is called vaginal atrophy.

Gee, thanks oestrogen levels! You’re the best.

Is vaginal dryness common in menopause?

Vaginal dryness is a common symptom of menopause. In fact, studies show that vaginal dryness affects over half of post-menopausal women between the age of 51 and 60.

It’s not unheard of before perimenopause, either. Roughly 17% of women aged 18 to 50 experience problems with vaginal dryness during sex.

Zooming in on the perimenopause and menopause age group, though, it seems that a quarter of women experience vaginal dryness specifically during sex and 16% find sex painful.

What does vaginal dryness feel like?

Vaginal dryness can range from uncomfortable to full-on painful. You’ll often feel this discomfort in the vagina – more so during sex. Vaginal dryness can also come with:

• Vaginal burning and itching
• Tenderness in your vulva
• Bleeding after sex after vaginal walls are broken open
• Frequent UTIs (urinary tract infections) or yeast infections
• Needing to wee more frequently
• A drop in sex drive

If your vagina is dry, this can lead to dryness in your vulva area. The result? Feeling irritated and uncomfortable when simply putting on your underwear, walking or sitting.

Vaginal dryness during sex

Vaginal dryness during sex can cause dyspareunia (meaning painful sex.) Of course, dryness in the vagina is a menopause symptom. That said, there are other contributing factors that could cause vaginal dryness during sex.

You’ll often notice this vaginal dryness most during sexual penetration. Without vaginal moisture, friction during sex can cause discomfort and even pain.

That’s why it’s so important to take your time. I know this isn’t always ideal because we’re busy, but I promise that if you prioritise foreplay, you will see a difference.

When sex is painful frequently, it’s unsurprising that your sex drive decreases in menopause. When something hurts, we tend to avoid it. It makes sense and you shouldn’t feel ashamed about it. However, it can lead to worsening existing cases of menopause anxiety.

The most important thing is to talk about it – even if you feel embarrassed (which you shouldn’t! It’s super natural) – with your partner. They’ll be able to help you through it, and it’s also critical that they understand your reasons so they’re not left wondering whether it was something they did!

The problem with vaginal dryness

Vaginal dryness isn’t just a bit inconvenient. It’s painful, uncomfortable and frustrating, impacting more than 50% of all post-menopausal women.

Not only can vaginal dryness cause stinging and itching, pain during sex is a consequence that causes physical and emotional distress.

Not to mention, vaginal dryness can impact the urinary tract, meaning you need to wee more often.

And if that wasn’t enough, vaginal dryness can lead to recurrent and frequent UTIs.

That’s why it’s so important to do something about vaginal dryness instead of just ignoring it. Speak to your doctor about what you can do. While you’re waiting for your appointment, though, there are natural remedies for vaginal dryness.

Vaginal dryness natural remedies

Never sit and suffer in silence with any menopause symptom. If it is causing distress or disruptance to daily life, speak to a doctor.

Any medical treatment can also be supported by natural remedies for vaginal dryness.

So, with that in mind, here are some home remedies for vaginal dryness.

1. Use water-based lubricant

A natural treatment for vaginal dryness is making sure you’re using a water-based lubricant.

Water based lubricants make one of the most impactful home remedies for vaginal dryness because they work to reduce the friction and discomfort during sex by moisturising the vaginal tissues.

If you don’t get on with a water-based lubricant, opt for silicone-based products. The main type of lube you want to avoid if you’re experiencing vaginal dryness is oil-based lubricants because they can cause further irritation.

2. Drink lots of water

Who knew drinking lots of water was a great natural treatment for vaginal dryness? (I did.)

Water is literally magical. It can cure so many things, including contributing towards a less dry and itchy vagina.

You need to drink enough water every day, throughout the day, in order to keep your body hydrated and maintain hydration levels. This will then work against vaginal dryness by keeping your vaginal tissue lubricated.

You should be drinking – at the minimum – 8 glasses of water per day to make sure you’re adequately hydrated.

Drinking lots of water also helps with other menopause symptoms, such as itchy and dry skin and is a great strategy for weight control in menopause, too.

3. Ditch the perfumed products

A solid natural treatment for vaginal dryness is to get rid of any perfumed products that are used on your vulva. Soaps and shower gels should be unperfumed from now on.

Perfumed products can contribute towards vaginal dryness, causing itching, irritation and frustration. Your skin down there is very sensitive, so don’t upset her.

Instead, choose something fragrance-free and unperfumed. That will avoid the skin drying out and, when done in tandem with the other natural remedies for vaginal dryness, will promote a healthier, happier vagina.

4. Eat foods that boost your oestrogen levels

We now know that the cause of vaginal dryness is in menopause and perimenopause – more often than not – due to the dwindling oestrogen levels inside the body.

So, by eating foods that give you natural oestrogen, you’re helping to balance your hormone levels which lessens your menopause symptoms, including – you guessed it! – vaginal dryness.

Foods rich in soy (tofu, soy milk etc), flaxseeds, broccoli, kale and others will really help with menopause symptoms.

For a fuller list of foods that boost oestrogen levels, take a look at my foods for menopause article.

5. No more processed foods

Processed foods and foods that are high in sugar or fat levels should be a no-go as a natural treatment for vaginal dryness.

These types of food play havoc on your hormone production and they impact your general health and wellbeing.

In terms of vaginal health, processed, sugary and fatty foods will impact your oestrogen production, causing further vaginal dryness and itchiness.

Simply by cutting out processed, sugary and fatty foods, you can help with vaginal moisture and hormone balance.

6. Take your time (prioritise foreplay)

When you’re suffering from vaginal dryness, sex can become painful. If this happens enough, our libido dips. It’s our body’s (and mind’s) way of protecting us from pain.

That’s why it’s so important to increase foreplay. In terms of vaginal dryness natural remedies, this is one that is good fun for you and your partner.

Take the time you need to feel in the mood. Don’t force it. And, most importantly, keep communicating. Explain what feels good and what doesn’t.

Arousal is key, and what used to work may not now. That’s okay: it’s a chance to get to know your own tastes at this point in your life!

7. Regular sex (so long as you’re comfortable)

Just like any other muscle, our vaginas will adapt. This can be daunting for women who have experienced regular pain during sex, and you should never force your way through.

When you’ve followed the other step mentioned of increasing the amount of foreplay you and your partner(s) engage in and you’ve got to a point where it is no longer painful during penetration, try to do the same things more frequently.

One of the more fun home remedies for vaginal dryness! Just take your time, communicate openly and don’t put any additional pressure on yourself.

What foods are home remedies for vaginal dryness?

Again: we eat meals to heal, after all.

So, diet and nutrition make up a huge natural treatment for vaginal dryness. But what foods exactly are natural remedies for vaginal dryness?

Foods rich in Omega-3 fatty acids

Fatty acids are great vaginal dryness natural remedies because they help with vaginal lubrication and blood flow.

Foods rich in Omega-3 fatty acids include:

• Pumpkin (raw rather than cooked)
• Sunflower and sesame seeds
• Lots of different types of fatty fish, specifically salmon, tuna and mackerel

Foods high in isoflavones

Isoflavones are natural remedies for vaginal dryness because they aid with falling oestrogen levels. They will also help with skin and hair problems in menopause, such as hair dryness and hair loss.

Foods that are high in isoflavones and will help combat vaginal dryness include:

• Chickpeas
• Peanuts
• Apples
• Fava beans
• Soy beans
• Edamame
• Tofu
• Miso

Green, leafy vegetables are vaginal moisturisers

For essentially any nutritional improvement, green leafy vegetables are the Queen. That’s why they make one of the best vaginal dryness natural remedies. They will help to reduce vaginal dryness and boost blood flow.

So, add green leafy vegetables to your shopping list, including:

• Kale
• Spinach
• Chard
• Collard greens

Foods containing vitamins A, B and E

Vitamins A, B and E work in tandem to moisturise the vagina and enhance lubrication. Foods like the following are great for vitamin intake:

• Vitamin A:
  • Vegetables: carrots, squash, kale, spinach, sweet potatoes and red peppers
  • Fruits: mango, papaya, watermelon, papaya, passion fruit and apricots
  • Dairy: cheese, whole milk and yoghurt
  • Meat: beef and lamb liver and liver sausage
  • Sea-food: oysters and clams
  • Fish: salmon, bluefin tuna and trout
• Vitamin B:
  • Vegetables: spinach, collard greens, turnip greens and romaine lettuce
  • Fruits: orange, banana, avocado and mango
  • Dairy: whole milk and yoghurt
  • Meat: liver, chicken breast and turkey
  • Sea-food: oysters, clams and mussels
  • Legumes: black beans, kidney beans, pinto beans, lentils, chickpeas and edamame
  • Fish: trout and salmon
• Vitamin E:
  • Vegetables: red pepper, turnip greens, butternut squash, broccoli, asparagus, Swiss chard and spinach
  • Fruits: avocado, mango, kiwi, blackberries, cranberries, olives, raspberries and apricots
  • Seeds and nuts: sunflower seeds, almonds, hazelnuts, peanuts, Brazil nuts, pumpkin seeds, pistachios and pecans
  • Meat: goose (yes, really)
  • Sea-food: lobster, octopus and fish roe
  • Fish: salmon, trout, crayfish and cod.

Drink cranberry juice to reduce UTIs

Cranberry juice works wonders for vaginal pH and contributes towards reducing vaginal irritation. Not to mention, cranberry juice contains vitamins E and C.

Just make sure you avoid the cranberry juice packed with sugars.

What’s the best natural lube for vaginal dryness?

As mentioned previously, I recommend water-based lubricants for vaginal dryness. But let’s take a look at your options so you can weigh up the best natural lube for you:

Water based and natural lubricants

Water-based and natural lubricants are usually chosen as a natural treatment for vaginal dryness. They are great because of the minimal number of ingredients, meaning there’s a very slim chance of causing irritation or reactions.

That said, water-based lubricants don’t last as long as others because they are water based. And, if you’re looking for a lube to use in the shower or bath, water-based lubes will wash off very easily.

If you’re looking for a natural lube that is safe to use in combination with condoms, you’re going to want to look at water-based options. Check out the ingredient list. You’re looking for a short list and for it to contain aloe vera.

If you have sensitive skin and are susceptible to irritation, you want to avoid lubes that contain any of the following:

• Colour
• Flavours
• Fragrance
• Warming or tingling lubes
• Parabens

Silicone-based lubricants

Your next option is a silicone-based lubricant. These last longer and are thicker in texture. They glide easier, too.

However, there are also some disadvantages to choosing a silicone-based lubricant, including:

• Silicone is an ingredient that some people are allergic to
• Silicone-based lubricants are trickier to wash off
• If using it on a sex toy, silicone-based lubricant can leave a gunky residue

Silicone-based lubricants aren’t natural. Silicone is a synthetic ingredient, after all, so we can’t count it as a natural remedy for vaginal dryness. That said, silicone-based lubricants are safe to use with condoms and do suit some people more than others.

Oil-based products (do not use these as lubricants. I beg you.)

Natural oils, such as coconut oil, sweet almond and olive oils should not be used as vaginal moisturisers or lubricants. While they do serve a purpose in terms of skincare, they shouldn’t be used anywhere near your vulva or vagina.

Yes, a lot of food-based oils are natural. But that doesn’t mean they are a natural treatment for vaginal dryness and they can cause more harm than good.

Oils can destroy latex condoms, so if you’re using condoms to protect you against pregnancy or STIs, these will melt away your protection field.

On top of this, they’re just messy and greasy. They don’t feel great and they’re difficult to wash away.

And it’s not just the natural oils that are bad for condoms. Synthetic ones, such as petroleum jelly and baby oil, are just as harmful to latex condoms. Plus, synthetic oils like these can cause vaginal infections and irritation.

With all of this in mind, make sure oil-based products are firmly off the table when choosing the best lubricant to tackle vaginal dryness.

When to see a doctor about vaginal dryness

If you’ve read my other posts, you’ll pick up a pattern: I firmly believe you shouldn’t have to “shut up and put up” with any menopause symptom.

While vaginal dryness is a common symptom of perimenopause and menopause, it doesn’t make it any easier to deal with.

You should never feel embarrassed to speak with your doctor about vaginal dryness. Realistically, they’ve likely seen thousands of menopausal and perimenopausal women with the same exact symptom.

If it is causing any sort of distress, talk to your doctor. On top of this, make sure you speak to a healthcare provider if your vaginal dryness is:

• Impacting your daily life and activities
• Having an impact on your sex life, relationship or marriage
• Isn’t getting any better after following these natural remedies for vaginal dryness
• You’re seeing vaginal bleeding after sex (this can be a sign of another condition, such as endometriosis)
• Causing bleeding throughout the day through lack of moisture

Natural remedies for vaginal dryness – in a nutshell

When it comes to vaginal dryness natural remedies, there are many things you can do.

From eating the right foods for vaginal lubrication and vaginal health to carefully selecting the right kind of lubricant and everything in between, you’re not doomed to have a dry vagina for the rest of time.

However, if you’re finding that vaginal dryness is impacting you, daily life, and/or your relationships, it’s well worth speaking to a doctor.

Never be ashamed of vaginal dryness. It’s such a common menopause symptom, after all.

So, this week make yourself, your partner and your vagina happy with these home remedies for vaginal dryness.

Let me know how it goes by posting a comment below.