Vaginal health can be maintained throughout menopause, and with the right approach, relief from dryness and itching is possible. While some menopausal symptoms may improve over time on their own, it’s important to address vaginal dryness — also known as vaginal atrophy — directly to avoid symptoms worsening. By doing so, women can ensure comfort and improve quality of life to feel their best during this transition.(1)(2)
The causes of vaginal itching and dryness are well-researched, and there are effective natural remedies and lifestyle changes that can help provide relief from symptoms.
Lifestyle Changes to Improve Vaginal Health
Maintaining a balanced diet consisting of diverse, nutritious foods and staying well-hydrated are important for promoting vaginal health. Along with general nutritional guidelines, certain foods, vitamins, and lifestyle choices can support optimal vaginal health, especially during menopause.(1)(2) These include the following:(1)(6)(7)(8)(9)(10)
- Polyunsaturated Fatty Acids (Omega-3)
Foods rich in fatty acids can help promote vaginal lubrication, reduce dryness, and enhance blood flow. A menopause-friendly diet would include Brazil nuts, walnuts, flax seeds, chia seeds, sunflower seeds, and fatty fish like salmon, trout, mackerel, and tuna.(2)(3)
- Isoflavones
Foods high in isoflavones, which are plant-derived phytoestrogens, can help regulate declining estrogen levels during the menopause transition. Soybeans, chickpeas, fava beans, pistachios, peanuts, and apples are good sources of isoflavones. Incorporating minimally-processed soy products like edamame, tofu, tempeh, and miso may also help address vaginal dryness and skin issues linked to lower estrogen.(2)(4)
- Indole-3-carbinol
Greens like kale, collards, chard, and broccoli contain indole-3-carbinol, a natural compound that can provide nutritional and hormonal support that may prevent vaginal dryness and increase stimulation.(2)(4)(12)
- Capsaicinoids
Though not directly related to reducing vaginal symptoms, capsaicinoids found in hot chili peppers can improve blood circulation and stimulate nerve endings, which may aid in sexual arousal.(11)
- Carotenoids
Carotenoids are a type of nutritious pigment found in many fruits and vegetables like sweet potatoes. These powerful antioxidant compounds can protect thinning uterine walls, strengthen vaginal muscle tissue, and help normalize estrogen levels.(2)(4)(13)
- Probiotics
Probiotic-rich foods like yogurt, pickles, sauerkraut, kombucha, and kimchi can help maintain a healthy vaginal pH, preventing infections that may cause pain and irritation.(2)
- Vitamins A, B, C, and E
Foods rich in vitamins A, B, C, and E — like cranberries, sweet potatoes, dark leafy greens, nuts, seeds, and healthy fats — help balance vaginal pH, reduce irritation, and potentially decrease the frequency of urinary tract infections (UTIs). This can support lubrication and overall vaginal health.(2)(5)
- Multivitamins
Women of all ages are recommended to take daily multivitamins or multimineral supplements tailored to their specific needs and age group to support vaginal and overall health. All vitamins and supplements should be taken under the guidance of a healthcare provider.(2)
- Regular Exercise
Engaging in regular physical activity, maintaining a healthy weight, and practicing pelvic floor exercises can strengthen weak vaginal muscles and relax tight ones.
- Hydration
Staying adequately hydrated by drinking plenty of water is essential, as dehydration can contribute to vaginal dryness and irritation.
These dietary and lifestyle changes are designed to promote vaginal health, but individual needs may vary. It’s always best to consult with a healthcare professional for personalized advice and guidance.
Hormone Replacement Therapy (HRT) for Vaginal Health
HRT can be an effective solution for managing vaginal dryness symptoms by replenishing lost hormones. This treatment helps alleviate not only dryness and irritation but also other symptoms like painful intercourse and urinary issues. HRT can be administered in different forms, including creams, patches, or pills, each designed to restore balance and improve vaginal health.(6)
For women dealing specifically with vaginal discomfort, low-dose estrogen applied locally can be highly effective. Some treatments also include dehydroepiandrosterone (DHEA), a hormone that helps the body produce estrogen and testosterone. While DHEA doesn’t necessarily raise testosterone levels in the blood, it can still improve vaginal health by strengthening tissue and enhancing sexual function.(1)(6)
Final Thoughts on Natural Remedies for Vaginal Dryness
Menopause is a natural part of life, but it doesn’t mean women have to put up with uncomfortable symptoms. There are many ways to manage vaginal dryness, and it's worth exploring options like HRT, dietary changes, and lifestyle adjustments to find what works best.
No matter how mild or severe vaginal symptoms are, natural remedies, along with HRT creams, patches, or pills, can make a big difference in how a woman feels. By giving the body the right hormones and nutrients, moving through this phase can be more comfortable and empowering.
