Treatments for vaginal dryness and irritation can be very effective but the small things you do day to day matter just as much for comfort. Much of the vaginal side of genitourinary syndrome of menopause (GSM) responds to gentle, consistent care, and this is the part you can start on today.

Be gentle with your vulva

The vulva the outer genital area, including the labia and clitoris is sensitive, and it benefits from gentle care. Wash with warm water only, or a mild, fragrance-free cleanser; avoid soaps, bubble baths, scrubs, or feminine sprays, which can disrupt the natural pH and irritate the tissues. Pat dry gently with a soft towel rather than rubbing or using a hair dryer. Wear cotton underwear and loose-fitting clothing, since tight jeans, thongs, or synthetic fabrics can trap heat and moisture and lead to irritation. Wash your underwear with unscented detergent to avoid skin reactions. And if you still menstruate, consider 100% cotton pads, tampons, a menstrual cup, or reusable pads instead of synthetic products, which can increase irritation.

The vulva likes to be left mostly alone: warm water, soft fabrics, nothing scented.

Keep the tissues moisturized

A simple, regular routine makes a real difference. Use a vaginal moisturizer (such as those containing hyaluronic acid) a few times a week to hydrate the tissues and restore elasticity the benefit comes from using it consistently, not just when things flare. For the vulvar skin itself, a fragrance-free moisturizer (like CeraVe, Lubriderm, or a barrier cream) can soothe irritation and help lock in moisture. During sex, a water- or silicone-based lubricant reduces friction and discomfort.

Everyday habits that help

A few broader habits support healthier tissue, too. Staying sexually active with a partner or through self-stimulation helps maintain blood flow, elasticity, and lubrication. If you smoke, quitting helps, because smoking lowers estrogen’s effect on the tissues and worsens dryness and discomfort. Staying well hydrated supports tissue health, and regular exercise improves circulation and may support pelvic health. It also helps to avoid irritants such as perfumed soaps, douching, scented laundry products, or prolonged use of panty liners.

Don’t forget stress and sleep

It’s easy to overlook, but excess stress and poor sleep can worsen genitourinary symptoms. Relaxation techniques, mindfulness, or yoga can help you cope and support comfort in the process.

When everyday care isn’t enough

Self-care plays an important role, but it isn’t always the whole answer. If these strategies, moisturizers, and lubricants aren’t enough, talk to your healthcare provider local therapies such as vaginal estrogen or intravaginal DHEA, and other options, are highly effective when symptoms are bothersome. GSM tends to worsen rather than resolve on its own, so addressing it early pays off. (Our companion guide covers those options in detail.)

For reliable further reading, trustworthy resources include the Canadian Menopause Society / SOGC Menopause Hub, Menopause and U, The Menopause Society, and the BC Centre for Vulvar Health.

This article is general information, not medical advice. Any decision about managing menopause symptoms should be made with your own healthcare provider.