Can I Do Anything About Vaginal Dryness?

As we navigate through the changes that come with age, especially around menopause, our bodies can throw us some curveballs, one of which might be vulvovaginal atrophy (VVA).

It's a mouthful, but basically, it means that the vaginal walls get thinner, drier, and a bit inflamed because of lower estrogen levels.

This can lead to discomforts like dryness, itching, and even painful intercourse.

But here’s some good news: there are effective ways to manage these symptoms, and one key method is by strengthening your pelvic floor muscles. This blog will dive into how a stronger pelvic floor can help and share both quick fixes and long-term strategies to keep you feeling more comfortable.

What is Vulvovaginal Atrophy?

Vulvovaginal atrophy is what happens when the oestrogen that usually keeps your vaginal area plump and moist starts to wane. It can also be known as atrophic vaginitis and can be a genitourinary syndrome of menopause - joy!

Symptoms like dryness, irritation, and discomfort during intimacy can really put a damper on things. It can even make using toilet paper irritating! Over at our sister company cheekywipes.com, we've had many older ladies start using our reusable toilet wipes kit instead of tissue as it's kinder to skin - and they LOVE it.

"I have LS and VA which causes a lot of soreness. The quality of loo roll has deteriorated over the last few years and using it causes my symptoms to escalate. Switching to cheeky bamboo wipes is really helping and the luxury small wet bag allows me to take my wipes, creams and other necessary equipment wherever I go. I just pop the used wipes in the extra pocket and put the whole lot in the washer once home." Trustpilot Review

While it affects a lot of women, not everyone talks about it or knows that there are ways to treat it.

How to Increase Vaginal Lubrication - Naturally

Increasing vaginal lubrication naturally involves some lifestyle changes and home remedies that can be quite effective:

Regular Exercise

Physical activity, especially pelvic floor exercises or exercise which focuses on pelvic floor such as pilates and yoga can enhance blood flow to the pelvic area, which helps increase arousal and natural lubrication. This article in advanced gynaecology explains further.

Manage Stress

High stress levels can affect your hormonal balance and decrease lubrication. Practices like yoga and regular relaxation can help manage stress. We really recommend the 'Calm' app which has got everything from goodnight stories right through to quick de-stressing meditations in under 5 minutes.

Pelvic Floor Health

Using pelvic floor training tools, such as those from Secret Whispers, can strengthen the muscles around the vagina, potentially improving the gland function that produces vaginal moisture.

Your pelvic floor muscles do a lot more than help with bladder control. Strengthening them can boost circulation to your vaginal area, which helps up the moisture and elasticity. It's like hitting the gym for your pelvic muscles, which keeps everything healthier down there.

Try Pelvic Floor Kegel Weights

At Secret Whispers, our pelvic floor training weights come along with a 6 step exercise programme that is designed to gradually build up your pelvic floor.

Integrating these weights during your pelvic floor exercises means you can crank up the muscle tone and blood flow in your pelvic area. Plus using the weights means you know you're doing it right!

'From the moment I ordered and even 3 weeks on … I’ve had such wonderful service!!! My order arrived incredibly quickly, and the follow up contact has been brilliant!!! Informative, clear instructions and caring!! Told my daughter about this and she’s about to order the kegal pelvic floor for herself !!!' Product Review

Or Our 30-Day Pelvic Floor Challenge

Need a little structure to get started? Jump into our 30-Day Pelvic Floor Challenge. It’s a fun and straightforward way to get into the habit of daily exercises with our weights. Plus you join a group of lovely women who are on this journey alongside you.

You bring the accountability, we bring the support!

Just 15 minutes a day can lead to noticeable improvements, not just for vaginal dryness symptoms but for your overall pelvic health.

'So this is my third challenge & it's nearly over ☹️. So what can you expect?
Firstly you get to understand just what a Kegel is & how to do them correctly. Then you get daily exercises to incorporate your Kegels. Throughout you get continued information & support from Julie. Questions are answered & you get to know your pelvic floor. You feel part of a caring group & most importantly you do something for yourself . I wouldn't hesitate to encourage anyone to give it a go , nothing to lose & so much to gain.' Product Review

Stay Hydrated

As mentioned above, adequate hydration is crucial for maintaining overall moisture levels in the body. Make sure to have two litres of fluid daily, preferably decaffeinated which can cause pelvic floor irritation.

Try Natural Supplements

Some supplements like omega-3 fatty acids, vitamin E, and sea buckthorn oil have been known to help improve skin and mucous membrane hydration.

Vaginal Lubricants

While you’re working on building up those muscles, a bit of immediate relief goes a long way. We recommend ‘Yes’ organic water based lubricant for instant easing of dryness in the vaginal tissue. It was designed BY women, FOR women and can help avoid pain during sex.

It’s natural, gentle, and makes things a lot more comfortable, especially if you’re planning sexual intercourse. Even if you're not sexually active, these lubricants can just make everything most pleasant down there!

Eat a Healthy Diet

Foods rich in phytoestrogens (like soybeans, tofu, flaxseeds, and sesame seeds) may help increase estrogen levels naturally and improve lubrication.

Limit Irritants

Avoid products that could irritate the vaginal area, such as scented soaps, douches, and certain laundry detergents. As we said earlier, some women even find toilet paper too rough and you may wish to consider trying washable wipes instead.

Dealing with vulvovaginal atrophy can be a pain, but it doesn’t have to hold you back. With the right approach, like strengthening your pelvic floor, and using some handy products like our weights and organic lubricant, you can tackle these symptoms head-on.

If none of these self care treatment options work, please do contact your GP who may be able to prescribe hormonal treatments such as estrogen creams or hormone replacement therapy.

Don't suffer in silence or think you have to 'put up' with it. It's nothing to be embarrassed about, many postmenopausal women feel the same and its s side effect that can REALLY affect your quality of life alongside hot flashes and brain fog.

You're not in this alone, and taking control of your intimate health is definitely possible. Start focusing on your pelvic health today and step into a more comfortable life!

Any questions? Just email us at support@secretwhispers.co.uk and we will get straight back to you. 

➡️ You can also join our fabulous womens only private Facebook Group

➡️ Fancy a FREEBIE? Download our FREE guide The easy way to get a stronger pelvic floor 

Never miss another blog again and sign up here. You will get a 10% discount code to use too.

About the Author: Secret Whispers was founded by Julie Colan, a passionate mum and health advocate who saw the need for effective pelvic floor solutions. Now, Helen Rankin, the founder of Cheeky Wipes and Cheeky Pants—known for her award-winning work in sustainable product development—has taken the helm at Secret Whispers. Helen is committed to advancing the company’s mission, believing that women shouldn’t have to accept incontinence as a given. With the innovative Secret Whispers Kegel weights, she aims to offer every woman an effective, reusable solution for pelvic floor health. Try them and take control of your wellness journey today!