11 Menopause Symptom Management Strategies That Ease the Transition

5. Sexual and pelvic health: Practical steps for dryness, comfort, and intimacy

Vaginal dryness, pain with sex, and changes in libido are common during the transition. Start with simple at-home measures: water-based lubricants for activity, vaginal moisturizers for daily comfort, and pelvic floor exercises to improve function and sensation. Pelvic health physiotherapists can teach targeted exercises and strategies for pain reduction. The Kinsey Institute’s recent research also highlights self-pleasure as an under-discussed but effective approach to improving mood, sleep, and lubrication for some women (Kinsey Institute, 2024). Talk openly with a clinician about low-dose local treatments if over-the-counter options aren’t enough. Quick safety note: Avoid douching and unregulated products; use clinically recommended lubricants and speak to a clinician about persistent pain or bleeding. Practical tip: Keep a small “personal health kit” with a recommended lubricant and moisturizer in your bedside drawer. Try short pelvic floor routines at home — five minutes a day can build strength and reduce discomfort over time.