Vaginal dryness is one of the most common symptoms of menopause - but one many of us are still super embarrassed to talk about. Let’s break the taboo and share some advice on how to manage symptoms and improve our vaginal health.
Why does menopause cause vaginal dryness?
A drop in oestrogen is commonly the cause of vaginal dryness, and with oestrogen levels falling as women age, it’s no surprise that peri/menopausal women often report feelings of dryness down there. Vaginal dryness is also associated with vaginal atrophy, which is the thinning and inflammation of the skin in the vaginal wall. This might sound scary but it is very common and there are lots of natural ways to manage it.
Some women may get what doctors call genitourinary syndrome of menopause (GSM), where both vaginal and urinary symptoms are present - so you could find that you experience pain when going to the toilet or even an increase in leaks.
Vaginal dryness and your quality of life
Understandably, vaginal dryness can significantly impact a woman's quality of life, both physically and emotionally. Physically, it can cause discomfort, itching, and irritation which can lead to constant discomfort. During sex, vaginal dryness can result in pain, soreness, or even tearing, making intimacy uncomfortable, which may strain relationships.
Emotionally, the discomfort and pain associated with vaginal dryness may lead to feelings of frustration, embarrassment, or a loss of sexual confidence. This can affect self-esteem and contribute to stress or anxiety, particularly if it's not addressed. Over time, the combination of physical and emotional effects may lower overall well-being and quality of life.
The good news is that treatments like lube, moisturisers, hormone therapy and also talking therapy can be great tools to ease and manage symptoms, improving comfort and restoring a sense of confidence and normality. If things are really unmanageable then don’t be afraid to reach out for professional help.
How To Manage Vaginal Dryness
Diet
We know it might not be what you want to hear but reducing your intake of caffeine and alcohol can be a great way to reduce inflammation in the body. Remember, moderation is key so you don’t need to go cold turkey, just be mindful.
There are foods you can eat that will help your body work with you, not against you. Foods with properties known as phytoestrogens are excellent sources of plant-based protein. They include things like soybeans, tofu and flaxseeds. They can also help reduce menopausal symptoms because phytoestrogen mimics oestrogen. In fact, a study into how phytoestrogen consumption can reduce hot flushes in menopausal women found a positive correlation in comparison to the placebo group! We know you needed an excuse to order edamamé from Wagamamas!
Increasing omega 3 and fatty acids through consuming foods like walnuts and fatty fish like salmon are an excellent way of ensuring you’re consuming enough anti-inflammatory foods to protect against degenerative diseases like osteoporosis.
Lube
A survey of menopausal women revealed that around 84% of them struggled with painful sex. Using lubricant during sex or masturbation can be a game-changer when it comes to relieving pain and improving pleasure - especially if you’re struggling with vaginal dryness.
However, it’s really important to remember that not all lubricants are created equally. Lubricants with flavours and fragrances can play havoc with your vaginal health, so try to keep things simple and use water-based lubricants with natural ingredients.
No Toxic Products
With research pointing to the harmful impact of chemicals on the body, including an earlier menopause onset, it would be wise to consider switching to non-toxic personal care products wherever you can - not just lube.
Thankfully there’s loads of fun, sustainable products on the market these days. Think shampoo bars, natural deodorant, non-toxic cleaning products, and of course - period pants! It might surprise you to learn that tampons contain harmful materials (as well as drying out your potentially already dry vagina) so making the swap to period underwear can help you on many levels!
Exercise
Anything that gets your blood circulation going is helpful for tackling vaginal dryness - and exercise is obviously top of our list!
It’s essential to keep moving through any phase of life, but particularly during menopause. As the body weakens, hormones fluctuate and flexibility wanes, exercise should be front and centre during this time. Think joint-friendly movement like swimming or aqua-aerobics… or for a dose of mood-boosting connection and fresh air, what about schedule a weekly walk with a friend to share thoughts and feelings or simply share a laugh over a cup of tea? Strength training is also super important if you are moving towards menopause - you can learn more about it here.
Great Underwear
If fear of bladder leaks or irregular periods is putting you off exercising, NIXI knickers can help. Not only are they leak-free and VPL-free but made from comfortable fabrics and a 95% cotton lining they are breathable around your vulva, supporting your vaginal health. Unlike tampons and pads they won’t dry you out or irritate you!
Vaginal Oestrogen
Sometimes, you just need a little helping hand. Hormone replacement therapy or (HRT) are medicines that contain the hormone oestrogen. Vaginal oestrogen is available in various forms, including tablets, pessaries, creams, gels, or rings, which are inserted into the vagina. This method of using oestrogen specifically in the vagina is referred to as local HRT.
Getting Medical Help
If menopausal symptoms become difficult to manage or significantly impact daily life, it's important to seek medical advice. While lifestyle changes like exercise and diet can help, symptoms such as severe hot flashes, sleep disturbances, or mood changes may require additional support. Healthcare professionals can provide tailored treatment options or alternative therapies. Consulting a doctor ensures that any underlying health concerns are addressed and that you receive the appropriate care during menopause.
Vaginal dryness is common but by understanding the hormonal changes involved and exploring options like lifestyle adjustments, dietary changes, and medical treatments, symptoms can be managed effectively. If symptoms persist or worsen, seeking medical advice is always recommended. With the right care and support, it’s possible to maintain vaginal health and mental well-being throughout menopause and beyond.