As women transition through perimenopause and menopause, many experience vaginal dryness, a common yet often overlooked symptom that can greatly impact comfort, intimacy, and overall quality of life. Surprisingly, this isn't just an issue for older women—about 17% of women aged 18-50 report problems with vaginal dryness during sex, even before menopause begins. As hormonal changes become more pronounced, the prevalence of dryness jumps dramatically, affecting over a third of women in their late 50s and 60s.

What’s driving this? Advancing through menopause, surgical procedures, heightened anxiety, and even marital status are all linked to the increased likelihood of vaginal dryness, regardless of sexual activity.

The good news is that you don’t have to just live with it. Nature offers plenty of ways to help restore balance. Here are five natural ways to boost lubrication during perimenopause and menopause, so you can reclaim your comfort and confidence.

Stay Hydrated

Staying hydrated is one of the simplest yet most effective ways to maintain your body’s natural lubrication, especially during perimenopause and menopause. When you’re dehydrated, every system in your body feels the strain, including your reproductive organs. Vaginal tissues rely on moisture to stay healthy and supple, and without adequate water intake, these tissues can become dry and irritated. While hormonal changes are a major cause of vaginal dryness, not drinking enough water can make the situation worse, leading to discomfort during everyday activities and intimacy.

To mitigate this, aim for 8-10 glasses of water a day, but don’t stop there! You can also incorporate hydrating foods like cucumber, greens, and strawberries into your diet for an extra moisture boost. These water-rich foods not only help with hydration but also provide essential vitamins and minerals that support overall vaginal health.

Eat Omega-3 Rich Foods

Eating Omega-3-rich foods can be a game changer when it comes to combating vaginal dryness during perimenopause and menopause. Omega-3 fatty acids, abundant in foods like salmon, walnuts, and flaxseeds, are essential for reducing inflammation and supporting the mucous membranes throughout your body. These membranes, including those in the vaginal area, play a crucial role in maintaining natural lubrication. Research has highlighted the effectiveness of Omega-3s in this area—a 2012 study found that Omega-3 supplements significantly reduced vaginal dryness for postmenopausal breast cancer survivors suffering from atrophic vaginitis. This condition, marked by thinning, dryness, and inflammation of the vaginal walls, was notably improved with six months of Omega-3 use.

If you're looking for a convenient way to ensure you’re getting enough Omega-3s, consider Morphus' Omega 3-T supplement. It delivers high-quality Omega-3s specifically formulated to promote overall well-being.

 

Use Natural Moisturizers and Lubricants

Unlike synthetic alternatives that can irritate sensitive skin, natural lubricants like aloe vera and coconut oil offer a soothing, hydrating effect. Aloe vera, with its well-known skin-calming properties, delivers gentle moisture, while coconut oil’s rich composition of fatty acids forms a protective barrier that locks in hydration. These natural options not only provide immediate relief from dryness but also nourish the skin, making them ideal for regular use, whether for daily comfort or during intimate moments.

When choosing a lubricant and/or moisturizer, it’s essential to be mindful of what’s in the product. Many over-the-counter options contain harsh chemicals or artificial additives that can upset the vagina’s delicate pH balance, leading to irritation or infections. Instead, opt for water-based, pH-balanced lubricants specifically designed to support vaginal health. One brand I love is Good Clean Love. 

Boost Estrogen Levels Naturally

As women transition through perimenopause and menopause, hormonal fluctuations, particularly a decrease in estrogen, are a primary cause of reduced vaginal lubrication. Incorporating foods rich in phytoestrogens, such as soy and flaxseed, into your diet can help. Phytoestrogens are plant compounds that mimic the effects of estrogen in the body, potentially aiding in the restoration of vaginal moisture.

Soy products, like tofu and tempeh are excellent sources of isoflavones, a type of phytoestrogen. Just make sure the soy you buy is organic / non-GMO and reach for fermented soy as much as possible. Similarly, flaxseeds contain lignans, another form of phytoestrogen, which can contribute to hormonal balance. Keep your flaxseeds in the freezer so they stay fresh longer.

Practice Regular Pelvic Floor Exercises

Pelvic floor exercises, particularly Kegels, are a natural and effective way to enhance vaginal lubrication and overall pelvic health. The pelvic floor muscles support vital organs such as the bladder, uterus, and rectum. By strengthening these muscles, you can improve blood flow to the vaginal area, which helps maintain natural lubrication and increases overall comfort.

To perform Kegels, begin by identifying the correct muscles. These are the same muscles you use to stop the flow of urine. Once you've located them, contract these muscles and hold the squeeze for about 5 seconds, then slowly release. Repeat this process 10-15 times in one set. Aim to perform Kegels three to four times a day.

Note: Kegels are not for everyone, so listen to your body. If it doesn’t feel right, please do not do them.

Another option to explore is pelvic physiotherapy. You can find a practitioner in your area by searching online. Pelvic floor physiotherapy is an evidence-based treatment for common pelvic conditions such as incontinence, pelvic organ prolapse, and pelvic pain.

Bottom Line

Vaginal dryness during perimenopause and menopause can feel overwhelming, but you don’t have to face it alone. Embracing natural strategies like staying well-hydrated, incorporating Omega-3-rich foods into your diet, and using soothing natural moisturizers and lubricants can make a significant difference.

For a convenient way to get your Omega-3s, consider Morphus Omega 3-T—it’s a practical addition to support your overall health.