From Sahara to Oasis: Revive Your Vaginal Health & Confidence. Hydrate, Strengthen, Thrive – Because Dry Spells Belong in the Desert, Not Your Life!
- Sally Cross
- Mar 28
- 3 min read
By Sally Cross, Intimacy & Relationship Coach, Therapeutic Life Coach.
Vaginal dryness is a common yet often overlooked concern for women, particularly during menopause and beyond. It can lead to discomfort, irritation, painful intercourse, and an increased risk of urinary tract infections (UTIs). The good news? There are plenty of natural and effective ways to restore moisture, boost pelvic health, and regain confidence. Here’s how you can go from a dry spell to feeling vibrant and healthy again.
Why Does Vaginal Dryness Happen?
The primary culprit behind vaginal dryness is declining oestrogen levels, particularly during menopause, perimenopause, and postpartum. Oestrogen helps maintain vaginal lubrication, elasticity and a healthy pH balance. When levels drop, the vaginal walls can become thinner, less elastic and drier. Other contributing factors include stress, certain medications, dehydration and excessive use of soaps or douches.
The Link Between Vaginal Dryness and UTIs
Menopausal women are more susceptible to urinary tract infections. The loss of oestrogen can alter the vaginal microbiome, reducing protective bacteria and allowing harmful bacteria to thrive. This can lead to more frequent UTIs, which cause burning, urgency and discomfort. By addressing vaginal dryness, you can also help lower your risk of recurrent infections.
Natural Solutions for Vaginal Dryness
1. Hydration and Nutrition
Drink plenty of water – Hydrated skin and tissues start from within.
Eat omega-3-rich foods like salmon, flaxseeds and walnuts to improve tissue health.
Include phytoestrogens found in soy, flaxseed and chickpeas to help support oestrogen levels naturally.
2. Lubricants and Moisturisers
Water-based lubricants help during intercourse to reduce discomfort.
Oil-based lubricants last longer and can be a great option for extended relief.
Vaginal moisturisers (used regularly, not just during intimacy) help replenish moisture over time.
Tip: I recommend natural moisturisers and lubricants, eg 'Yes' products.
3. Strengthen Your Pelvic Floor
Your pelvic floor muscles support bladder control, vaginal elasticity and overall intimate well-being. Strong muscles help with lubrication and circulation in the area.
Kegel Exercises: Contract and hold your pelvic floor muscles for 5-10 seconds, relax, and repeat 10-15 times.
Squats: Strengthen your pelvic floor and lower body while improving blood flow.
Tip: Keep the knees behind the toe line.
Shoulder Bridge (Pilates): Lie on your back, slowly raise your hips off the floor, and squeeze your glutes to activate deep pelvic muscles.
Medicinal Herbs for Vaginal Dryness
Nature has provided us with incredible herbs that can help restore vaginal moisture and support hormonal balance.
1. Black Cohosh – Helps balance oestrogen levels and relieve menopausal symptoms.
2. Red Clover – Rich in phytoestrogens, it supports vaginal hydration and elasticity.
3. Maca Root – Boosts libido and helps regulate hormone production.
4. Dong Quai – Known as “female ginseng,” it improves circulation to vaginal tissues.
5. Shatavari – An Ayurvedic herb that hydrates and supports overall feminine health.
6. Evening Primrose Oil – Rich in fatty acids that nourish and hydrate vaginal tissues.
7. Sea Buckthorn Oil – Packed with omega-7, known for improving mucous membrane hydration.
These can be consumed as teas, capsules or tinctures—always check with a healthcare professional or qualified herbalist before starting herbal supplements. (By the way, I am a qualified herbalist!)
Managing Stress: The Missing Piece of the Puzzle
Chronic stress can exacerbate vaginal dryness by increasing cortisol (the stress hormone), which disrupts hormone balance. Relaxation techniques can help regulate stress levels and improve overall well-being.
1. Breath-work for Relaxation
4-5-6 Breathing: Inhale for 4 counts, hold for 5, exhale for 6. Repeat 4-5 times.
Diaphragmatic Breathing: Focus on deep belly breathing to relax the pelvic floor muscles.
2. Meditation and Mindfulness
Daily mindfulness practices can help manage stress and promote relaxation.
Try a guided body scan meditation to release tension in the pelvic area.
Time in nature: connecting with natural surroundings; from forest bathing to wave watching.
Exercise: manage stress through moving your body.
Final Thoughts
Vaginal dryness is a natural part of life for many women, but it doesn’t have to be something you just accept. By combining hydration, pelvic exercises, herbal remedies and stress management techniques, you can restore comfort, confidence and intimacy.
Ready to say goodbye to discomfort and hello to vitality? Take charge of your vaginal health today – because dry spells should be reserved for the weather, not your body!
If you need further advice, guidance and support, I'm here for YOU!!
From Therapeutic life coaching (including stress management, herbal education) to Intimacy & Relationship coaching.
Let's talk..
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