Menopause and Vaginal Dryness: What’s Going On and What You Can Do About It

Let’s talk about something most women experience but few openly discuss — vaginal dryness. It’s uncomfortable, sometimes painful, and can impact intimacy, confidence, and overall wellbeing.

Yet despite how common it is, many women suffer in silence, unsure what’s normal or what to do about it.

Vaginal dryness is a biological change that happens to many women during midlife, and there are effective, evidence-based ways to restore comfort and support vaginal health.

What Causes Vaginal Dryness in Menopause?

Oestrogen plays a vital role in keeping the vaginal and urinary tissues healthy, elastic, and well-lubricated. During perimenopause and menopause, declining oestrogen levels reduce blood flow to the vaginal tissues and decrease natural lubrication. This leads to thinner, less elastic tissue that’s more prone to dryness, irritation, and discomfort.

For some women, these changes are mild. For others, they’re part of a broader condition known as Genitourinary Syndrome of Menopause (GSM) — a cluster of symptoms including dryness, burning, itching, pain with sex, and sometimes urinary urgency or recurrent infections.

Beyond hormones, several lifestyle and health factors can make dryness worse, including:

• Stress and poor sleep, which affect hormone balance.

• Medications like antihistamines or antidepressants.

• Smoking, which reduces circulation.

• Low fluid intake and chronic dehydration.

• Lack of sexual activity, which reduces blood flow and elasticity over time.

  
  

Symptoms to Watch For

Vaginal dryness doesn’t always appear in isolation. You might notice:

• Burning, itching, or irritation.

• Discomfort or pain during intercourse.

• Light bleeding after sex.

• A feeling of tightness or pressure.

• Increased urinary urgency or frequency.

If these sound familiar, it’s worth talking with your healthcare provider. Left unaddressed, dryness can worsen over time — but the good news is that there are multiple treatment options available.

Talking to Your Health Practitioner

There’s no need to feel embarrassed when discussing vaginal dryness with your healthcare provider. These changes are very common, and clinicians are used to addressing them openly and professionally. Being honest about your symptoms allows your practitioner to recommend the most effective strategies — from lifestyle adjustments and nutrition support to local treatments — so you can restore comfort and confidence.

Proven Ways to Relieve Vaginal Dryness

1. Local Oestrogen Therapy

Low-dose vaginal oestrogen (available as creams, gels or tablets) is one of the most effective and well-studied options for treating vaginal dryness. It restores tissue thickness, elasticity, and lubrication — without significantly increasing systemic oestrogen levels.

2. Non-Hormonal Moisturisers and Lubricants

If you prefer non-hormonal options or can’t use oestrogen therapy, vaginal moisturisers and lubricants can be highly effective. Moisturisers are used regularly (like skincare for your vaginal tissues), while lubricants are used as needed during intimacy. Look for water-based or silicone-based products that are pH-balanced and free from glycerine and parabens.

Nutrition: Supporting Tissue Health from the Inside

While topical treatments act locally, nutrition supports tissue health from within. Think of it as giving your body the raw materials it needs to repair and maintain function.

• Phytoestrogens: Plant compounds found in soy, flaxseed, chickpeas, and legumes may have a mild oestrogen-like effect and help support vaginal tissue.

• Omega-3 fatty acids: Found in oily fish, chia, and walnuts, these reduce inflammation and support elasticity.

• Sea buckthorn: Rich in omega-7 fatty acids, antioxidants, and vitamin E, sea buckthorn has been shown to support mucous membrane health and natural lubrication. Supplements or oils can be a helpful addition.

• Vitamin E: Supports tissue repair and hydration. Try foods like almonds, sunflower seeds, and leafy greens — or ask your practitioner about topical formulations.

• Hydration: Adequate water intake supports all mucous membranes, including vaginal tissues.

• Limit alcohol and sugar: Both increase inflammation and can worsen dryness.

  
  

Lifestyle Habits That Help

• Stay sexually active — solo or partnered. Regular sexual activity increases blood flow to the vaginal tissues and supports natural lubrication.

• Prioritise sleep and stress management. Cortisol imbalances can disrupt hormones and worsen symptoms.

• Don’t smoke. Nicotine constricts blood vessels and impairs collagen formation.

• Exercise regularly. Strength training and aerobic exercise improve circulation and overall hormone balance.

  
  

When to Seek Professional Help

If dryness, pain, or urinary symptoms are affecting your comfort or intimacy, don’t wait for it to get better on its own. Book an appointment with your GP, women’s health specialist or natural health practitioner. Together you can explore whether local oestrogen therapy, non-hormonal options, or a combination approach is right for you.

Addressing vaginal dryness isn’t just about sex — it’s about comfort, confidence, and quality of life. There are safe, effective solutions available, and with the right support, you can feel comfortable in your body again.

Ready to Feel More Comfortable and Confident?

If vaginal dryness or other menopause symptoms are affecting your wellbeing, I can help. Together we’ll look at the root causes, support your hormones naturally, and create a personalised plan to help you feel like yourself again.

Book a discovery call or schedule an appointment to start your journey toward feeling fabulous again — from the inside out.

Melissa x