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Dry, Achy & Over It: Reclaiming Your Vaginal Health in Perimenopause

"Life doesn't end with menopause; it's the beginning of a new adventure. Strap in and enjoy the ride!" — Dame Helen Mirren

The Silent Ache: Why This Matters More Than You Think

Let’s get real—this is one of those topics no one talks about enough. Vaginal dryness in perimenopause isn’t just an inconvenience; it’s a signal from your body, a whisper that something fundamental is shifting. It’s not just about intimacy, discomfort, or soreness—it’s about quality of life.

I know because I’ve been there. And if you’re feeling this, you’re not alone.

The Science of the Ache: What’s Happening in Your Body

So, why does this happen? The answer lies in estrogen, the silent architect of vaginal hydration and flexibility. As perimenopause progresses, estrogen levels drop, and suddenly, what once felt effortless—moisture, comfort, resilience—begins to fade.

“It’s the place where all the most painful things have happened. But it has given me indescribable pleasure.” — Madonna

And it’s not just your vagina. These hormonal shifts impact the bladder and urinary tract, too. That sudden urge to pee all the time, the burning sensation, the unexpected leakage when you laugh or sneeze? It’s all connected.

Your Path to Relief: The Solutions That Work

Now that we understand the cause, let’s talk about what you can do to restore comfort and reclaim your body.

1. Lubricants: Not Just for the Bedroom

Think of lubricants as an instant glass of water for your tissues. A little applied daily can ease discomfort, reduce friction, and restore comfort. Bonus: they work wonders for intimacy, too.

2. Daily Moisturizers: Hydration for Your Most Delicate Skin

Unlike lubricants, vaginal moisturizers work long-term, replenishing hydration and preventing dryness and soreness.

"The pelvic floor relies heavily on estrogen to do its thing. So when estrogen production decreases, people can experience thinning of the vulvar and vaginal tissues, vaginal dryness, burning sensations, bleeding or spotting during intercourse, and other pelvic floor dysfunction". ~ Sara Reardon

3. Bioidentical Vaginal Estrogen Therapy: Precision Healing Where You Need It Most

If the dryness and ache are relentless, talk to your doctor about bioidentical vaginal estrogen therapy. Bioidentical estrogen is molecularly identical to what your body naturally produces, making it a safe and effective choice.

4. Strengthen and Support: Pelvic Floor Exercises

I cannot recommend pelvic floor physiotherapy enough! If you’re experiencing discomfort, urgency, or leakage, don’t wait—go ASAP. Strengthening these muscles can reduce bladder discomfort, improve blood flow, and enhance vaginal tissue health.

Your pelvic floor muscles support your bladder, uterus, and vagina. When they weaken, it can lead to urinary incontinence, discomfort, and even pain during intimacy. Strengthening them through Kegel exercises, guided pelvic floor therapy, and movement practices can help restore function and alleviate symptoms.

Seeing a pelvic floor specialist can ensure you’re doing Kegels correctly—overdoing them or performing them incorrectly can cause more harm than good! A specialist will tailor exercises to your body’s needs, helping to improve vaginal tone, bladder control, and overall comfort.

5. Hydrate and Nourish: From the Inside Out

Hydration isn’t just about drinking water—it’s about nourishing your tissues with Omega-3s. Foods rich in healthy fats like salmon, walnuts, flaxseeds, and a high-quality fish oil supplement can restore moisture at a cellular level.

6. Soothe with Gentle Self-Care

Sometimes, the simplest things bring the most relief:

• Warm baths with Epsom salts to increase circulation and ease soreness.

• Cool compresses for quick relief from irritation.

• Coconut or vitamin E oil for natural soothing moisture.

The Emotional Side: Why Talking About This Matters

Vaginal dryness isn’t just a physical issue—it affects confidence, relationships, and how you feel in your own skin. It can make intimacy feel daunting, and that’s okay to acknowledge. Your partner may not understand, so have the conversation. Education breeds connection.

Most importantly, be kind to yourself! This is not your fault! Your body is asking for care, and you have the power to respond.

When to Seek Help

If the discomfort is unrelenting, if there’s pain, or if you’re experiencing spotting or infections, see your doctor. There are solutions. You don't have to suffer in silence.

The Bottom Line: You Deserve Comfort

Vaginal dryness in perimenopause is common—but you're not powerless. Whether it’s using a daily moisturizer, exploring hormonal therapy, or making simple lifestyle shifts, there are real solutions to help you feel better.

Your body is asking for care—give yourself that gift. With the right approach, you can reclaim comfort, soothe the ache, and move through perimenopause with confidence and grace.

You're not alone. You never were.

Hormonally Yours,

Kimberlee Erin

✨ Perimenopause Power Moves: Take Charge of Your Hormones and Health! ✨
Grab your free guide today!
👉 Download Now!

Just a heads-up: I’m a Certified Menopause Coaching Specialist and Holistic Nutritionist, and while I love sharing what’s worked for me and my clients, this blog is for informational purposes only. It’s not a substitute for medical advice. Always check in with your healthcare provider before starting new supplements, hormones, or treatments—especially since every woman’s perimenopause journey is different. You deserve personalized care that truly fits you.