How to Manage Menopausal Dryness

Dryness after menopause isn’t just about vaginal discomfort—it can affect nearly every part of the body. As oestrogen levels decline, the body loses some of its natural ability to retain moisture, leading to a range of symptoms that can be frustrating, uncomfortable, and at times surprising.

From dry eyes and brittle nails to itchy skin and cracking joints, the experience can feel overwhelming. But the good news? You can take action. This article discusses a whole-body, holistic approach to staying hydrated, comfortable, and well, inside and out.

Understand How Oestrogen Shapes Moisture

Oestrogen isn’t just about reproduction—it’s a critical hormone for hydration and tissue health throughout the body. Women may notice changes like thinner, more sensitive skin, dry eyes, cracking nails, joint stiffness, and even dry mouth as levels fall post-menopause.

Oestrogen plays a role in collagen production and barrier function, which helps the body retain moisture. Understanding this hormone’s reach is the first step toward a more compassionate and comprehensive approach to care. You’re not imagining it—and you’re not alone.

Hydrate from Within

Staying hydrated post-menopause requires more than chugging water. In fact, waiting until you feel thirsty might be too late—menopausal changes can affect thirst signals. Sip consistently throughout the day and focus on eating water-rich foods like cucumbers, melons, berries, and leafy greens.

Equally important? Electrolyte balance. Without it, water won’t effectively hydrate your cells. Include sources of potassium, magnesium, and sodium from foods like bananas, seeds, coconut water, and leafy vegetables. And take note of sneaky dehydrators like caffeine and alcohol—moderation matters.

Explore Hormonal and Non-Hormonal Therapies

Not every solution involves a prescription, but hormone therapy may be worth considering—especially for persistent vaginal or systemic dryness. Topical oestrogen, in the form of creams, rings, or tablets, can restore vaginal moisture and elasticity without raising systemic hormone levels significantly.

For broader symptoms, systemic hormone therapy might help, but it should always be discussed with your provider, weighing individual risks and benefits.

If hormones aren’t right for you, there are many non-hormonal options. Look into vaginal moisturisers, lubricants (water- or silicone-based), and supplements like flaxseed, omega-3 fatty acids, or soya isoflavones, which contain phytoestrogens that may provide gentle support.

Practise Skin Rehydration as a Daily Ritual

Post-menopausal skin can become dry, thin, and easily irritated. Combat this by locking in moisture immediately after showering with thick, fragrance-free creams or natural oils like jojoba or almond oil. Hot showers can strip oils from the skin, so keep the water warm—not scorching.

Opt for gentle cleansers that won’t disrupt your skin’s protective barrier. For stubborn dry spots like elbows, knees, and hands, consider using creams with ceramides or even collagen peptides to improve texture and firmness over time.

Give Your Nails Some Love

Dry, brittle nails are another telltale sign of hormonal change. Oestrogen loss can reduce the proteins and oils that keep nails resilient. Combat this by applying castor oil, jojoba oil, or vitamin E directly to nails and cuticles. Keep nails short and avoid harsh chemicals like acetone-based polish removers.

Supplements like biotin and collagen peptides may strengthen nails from within, but be consistent—results can take a few months to show. And don’t forget gloves for household chores: protecting your hands is half the battle.

Soothe and Protect Dry Eyes

Yes, your eyes can dry out after menopause, too. Oestrogen receptors in the tear glands mean that a hormonal shift can lead to reduced tear production, gritty sensations, and increased light sensitivity.
Gel-based eye drops containing hyaluronic acid can provide lasting relief.

Tinted glasses can reduce screen glare, and you should avoid direct airflow from fans or heaters on your face. Omega-3s have also been shown to support tear production, so consider incorporating more flaxseed, chia, or fish oil into your diet.

Adjust Your Lifestyle to Support Whole-Body Moisture

Your daily habits can play a major role in managing post-menopausal dryness. A diet rich in healthy fats (think avocado, nuts, olive oil), antioxidants, and water-heavy foods supports moisture from the inside out.
Regular movement—even just walking—boosts circulation, which supports tissue repair and vitality. And yes, sexual activity helps too: it increases blood flow and encourages natural vaginal lubrication.

Finally, prioritise stress reduction. Chronic stress can dry out the body, so explore gentle yoga, breathwork, or mindfulness practices that help bring your nervous system back into balance.

Know When It’s Time to See a Professional

Dryness can be managed at home—but sometimes, symptoms need a second look. If you’re experiencing vaginal bleeding, cracking or bleeding skin, eye pain, or persistent nail splitting, it’s time to consult a healthcare provider.

Gynaecologists can help with hormone-related issues; dermatologists are your go-to for skin and nail concerns; and ophthalmologists can offer relief strategies for dry eyes. Hormone therapy is not one-size-fits-all, so if you’re considering it, make sure your provider tailors the plan to your specific needs and health background.

Ditch Drying Products from Your Routine

Many everyday products may be making your symptoms worse. Steer clear of scented soaps, alcohol-based cleansers, and harsh makeup removers. Feminine hygiene products like sprays, wipes, douches, and even scented toilet paper can disrupt delicate tissues and worsen dryness.

Instead, look for products labelled “hypoallergenic”, “pH-balanced”, and “fragrance-free”. Choose cotton clothing that allows the skin to breathe and swap harsh detergents for gentler, non-irritating laundry products.

Consider Holistic and Natural Remedies

Natural oils like coconut and castor oil can be soothing for skin, scalp, and even intimate areas, offering a gentle barrier against moisture loss. Herbal remedies such as red clover, black cohosh, and flaxseed are popular for mild hormonal support, but they’re not without risks.

“Natural” doesn’t automatically mean safe. Always talk to a healthcare provider before starting herbal supplements, especially if you take other medications or have a health condition.
“Phytoestrogens and herbal remedies may offer mild relief but should be discussed with your healthcare provider.”

Conclusion

Managing dryness after menopause is a journey—not a one-and-done fix. It’s about embracing your body’s new chapter with a mix of hydration strategies, mindful product choices, hormone support (if needed), and lifestyle adjustments.

This is more than symptom management—it’s about reclaiming comfort and confidence in your skin, your body, and your everyday life.