8 Natural Remedies for Vaginal Dryness

May 01, 2023.

Low levels of estrogen usually cause vaginal dryness. Thus, women in menopause struggle with vaginal dryness once their estrogen levels decline. As you can imagine, or already know too well, this symptom can be uncomfortable and can interfere with physical activity and sexual intimacy. Fortunately, there are many treatment options for vaginal dryness. For women who are not interested in medication, there are natural remedies for vaginal dryness menopause. Here’s a look at 8 natural remedies to make life more comfortable.

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#1 Exercise regularly

Exercising every day strengthens your pelvic floor muscles and rids your body of toxins. Menopause causes many changes in the vaginal alongside dryness, including a thinning of the vaginal lining. As this lining (or tissue) thins, it decreases your natural lubricant and makes your tissues more easily irritated. Exercise can help strengthen the muscles in your vagina and also increases blood flow to the area. Not to mention, exercise also boosts serotonin, which is your feel-good neurohormone. Serotonin may increase estrogen levels, which in turn can help improve menopause symptoms beyond vaginal dryness. 

#2 Stay sexually active

While this option may not sound desirable if your libido is nonexistent, staying sexually active has several benefits. For example, your brain directs blood flow to your pelvic tissues when you are sexually active, which provides extra nutrients, oxygenation, and stimulates blood flow. Regular blood flow to these tissues increases your own natural lubricant. 

#3 Avoid products with perfumes and synthetic chemicals

Soaps and lubricants with fragrances and other synthetic chemicals can irritate the tissues in and around your vagina. These products can be drying and may cause a localized reaction that further aggravates the tissues.

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#4 Probiotics

Vaginal probiotics are beginning to flood the market, which begs whether probiotics have a positive on the vagina much as they do on the gut. As of now, there is little evidence that proves that probiotics can increase vaginal lubricant. However, probiotics may help bring your vaginal bacteria back into balance by stabilizing your pH levels. When your pH levels are within a healthy range, you are less likely to experience dryness and discomfort. 

#5 Diet

Before popping a probiotic or supplement, check in with your diet. Food is a powerful way to boost natural estrogen levels and increase vaginal lubricant. Foods that may promote estrogen levels include soy, yams, flaxseeds, legumes, carrots, and stone fruits (like apricots). Limiting foods that increase harmful bacteria and yeast in the vagina is also helpful, as vaginal infections are common in menopause. Try to limit refined sugar, white flour, alcohol, and some dairy products. 

#6 Natural lubricants

Using a natural lube like aloe can make life more comfortable. Women often turn toward coconut oil because it has many benefits. Indeed, coconut oil has become a popular natural lubricant, although it may disrupt your vaginal pH.

#7 Pelvic floor therapy

We know that strengthening your pelvic floor muscles is important to maintaining blood flow in your pelvic organs. Thus, many women benefit from pelvic floor exercises to train these muscles and keep them strong. There are many options for doing pelvic floor strengthening exercises. You can learn from a pelvic floor physical therapist, talk with your doctor, or use a vaginal dilator, which comes in different sizes based on your needs.

#8 Drink water!

Truly, drinking plain old’ water is one of the best ways to bring moisture into your skin and tissues. Thirst hormones have a less powerful effect during menopause, making it easier for women to neglect to drink. Fill up your favorite water bottle a few times each day to ensure you are getting plenty of water.   

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Disclaimer: This is not medical advice, does not take the place of medical advice from your physician, and is not intended to treat or cure any disease. Patients should see a qualified medical provider for assessment and treatment.

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Julia Walker
perry expert Julia (RN, BSN, BA) is a registered nurse based in Colorado. Julia's nursing background in women’s health has ranged from neonatal and postpartum care to labor and delivery, to outpatient gynecological medicine for both adolescent and adult populations. She specializes in helping women optimize their health during perimenopause and beyond.

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