Menopause & dryness: What really helps

Dear MHI reader,

Menopause is a new chapter, but let’s be honest—it comes with challenges no one warned us about. One of the most frustrating? Dryness. Whether it’s your skin, hair, or intimate areas, it’s like your body is suddenly rationing moisture. But you’re not alone, and more importantly, there are solutions.

Why Does This Happen?

Oestrogen plays a major role in keeping our tissues hydrated, and as levels drop, so does natural lubrication. This can lead to:

1. Dry, itchy skin that no longer holds moisture like it used to.
2. Thinning hair that feels brittle or lacks shine.
3. Vaginal dryness that makes intimacy uncomfortable and even daily life irritating

How to Prevent dryness during Menopause 

Hydration Inside & Out

Drinking more water sounds simple, but it’s a game-changer. Aim for at least 1.5 to 2 litres a day to keep your skin and tissues from drying out. Pair this with omega-3 fatty acids (found in fish, flaxseeds, and walnuts) to improve skin elasticity.

On the outside, switch to gentle, hydrating skincare—think ceramides, hyaluronic acid, and fragrance-free creams. Avoid hot showers, as they strip away natural oils. Sleep disturbances are also common, leading to fatigue and irritability, which can heighten the impact of other symptoms

Moisturising Intimately

Vaginal dryness is one of menopause’s most frustrating symptoms, but relief is available.

Try:

• Water-based lubricants for instant comfort during intimacy.
• Vaginal moisturisers that hydrate tissues for longer-lasting relief.
• Oestrogen creams (prescribed by your doctor to restore moisture at a deeper level.

The Right Diet for Moisture

Your diet plays a big role in how your body retains moisture. Foods rich in phytoestrogens (like soy, sesame seeds, and chickpeas) can help balance hormones naturally.

Also, eat plenty of:

• Healthy fats (avocados, olive oil) to nourish skin and hair.
• Antioxidant-rich foods (berries, leafy greens) to protect against dryness.
• Protein to keep hair strong and skin firm

Stress Less, Sleep More

Stress raises cortisol, which can further dehydrate your body. Prioritise restful sleep and stress-reducing activities like deep breathing, reading, or meditation.

Movement Matters

Regular exercise improves circulation, which means more oxygen and nutrients reach your skin and vaginal tissues. Try yoga, walking, or strength training to boost blood flow and ease menopause symptoms overall.

You Deserve to Feel Good

Menopause is a transition, not a decline. With the right care, you can feel comfortable, confident, and in control of your body again.

If you’re struggling with dryness, don’t hesitate to talk to your doctor. Relief is possible—you just need the right support

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