Reclaiming Comfort: Why a Vaginal Care Routine Matters in Menopause

Let’s talk about something most of us weren’t warned about: the changes that happen “down there” in menopause.

Whether you’ve entered menopause naturally or it was medically induced (as it is for many cancer survivors), it’s common to notice dryness, itching, irritation, pain with sex, or even more frequent urinary tract infections.

These symptoms aren’t “just part of getting older.” They’re signs that the tissues of the vulva and vagina have lost some of the support they used to get from estrogen, a condition now known as Genitourinary Syndrome of Menopause (GSM).

And, while that term might sound clinical, what it really means is this: your body has changed, but comfort and confidence are absolutely possible again.

What’s Really Happening

As estrogen levels drop, the skin and tissue of the vulva, clitoris, and vagina become thinner, drier, and less elastic. The natural acidity that once protected against infections rises, and the healthy bacteria shift. That’s why so many women in midlife suddenly find themselves battling dryness, UTIs, and discomfort during intimacy.

You’re not broken.

You’re not the only one.

And the great news? You can do something about it.

Why a Vaginal Care Routine Helps

Think of vaginal care like skincare for an often-ignored part of your body. Just as you wouldn’t stop moisturizing your face after 40, your vaginal, clitoral, and vulvar tissue also deserve daily attention.

A consistent care routine can:

• Restore moisture and flexibility

• Reduce itching and irritation

• Support healthy bacteria and pH

• Make intimacy more comfortable and pleasurable

• Help prevent recurrent UTIs

  
  

It’s not about vanity. It’s about quality of life, sexual wellness, and even bladder and bowel health.

What a “Good” Routine Looks Like

Here’s a simple, evidence-based framework that you can start today.(As always, if you’re a breast cancer survivor or have specific medical concerns, talk with your healthcare provider or pelvic floor PT to personalize your plan.)

1️⃣ Be Gentle Daily

• Cleanse with water only. Skip soaps, wipes, and fragrances, they can dry and irritate.

• Pat dry. Don’t rub.

• Let it breathe. Choose cotton underwear and change out of damp workout clothes promptly.

2️⃣ Moisturize Regularly

Use a vaginal moisturizer a few times a week. Just like face cream for your inner tissues. Products with hyaluronic acid or polycarbophil have been shown to help. Insert before bed so it has time to absorb.

Consistency is key: 3–5 nights per week can make a big difference.

3️⃣ Lube Liberally

Before sex or dilator work, use a generous amount of water- or silicone-based lubricant on both the vulva and vaginal entrance. Avoid oil-based lubes if you use latex condoms, and look for options with vaginal-friendly pH (around 4–5).

If sex still hurts, please don’t just “push through it.” Pain is information; your body is asking for support.

4️⃣ Consider Local Hormone or Non-Hormone Therapy

Low-dose vaginal estrogen or DHEA (prasterone) can rebuild tissue and restore natural lubrication. For those with a history of hormone-sensitive cancers, non-hormonal moisturizers may come first, and decisions about vaginal estrogen should be made collaboratively with your oncology and gyne teams.

For recurrent UTIs, vaginal estrogen has strong evidence for prevention, something systemic estrogen can’t do.

5️⃣ Care for Your Pelvic Floor

Your pelvic muscles may tighten in response to dryness or pain. Gentle diaphragmatic breathing, mobility work, and pelvic floor physical therapy can release that tension and improve blood flow, sensation, and comfort.

What to Avoid

🚫 Douching, fragranced products, or “feminine washes”

🚫 Vaginal lasers or “rejuvenation” procedures without solid evidence

🚫 Ignoring symptoms like bleeding, tearing, or white patches: these need medical attention

When to Reach Out

If you’re dealing with persistent dryness, pain, or infections despite these steps, or if you notice any postmenopausal bleeding, talk with your clinician or pelvic floor PT. There are safe, effective treatments. You don’t have to suffer through it.

Reclaiming Comfort, Confidence & Connection

Menopause is a new chapter, but it shouldn’t mean giving up comfort or pleasure.With a little daily care, the right products, and professional support when needed, you can feel at home in your body again.

This is what it means to live fempowered: understanding your body, honoring its changes, and caring for yourself without shame.