How to Increase Natural Lubrication for a More Enjoyable Sex Life
We know this can be an uncomfortable topic. But let’s be honest, feeling dry down there can be uncomfortable in itself! And you shouldn’t have to suffer through it.
A reduction in natural lubrication can significantly dampen your libido — and a lowered libido can have a knock-on effect on your confidence and body image. That’s why sexual health deserves just as much attention as any other aspect of your health and wellness.
Your own confidence and self-esteem is something worth fighting for. Since so many women start to experience vaginal dryness associated with hormone fluctuations, now is the time to start talking about these sexual health topics. So, our relationship and sex expert, Hakima, is here to share some tips on how to get wetter.
When vaginal tissues and the surrounding skin are dry, friction builds. Sex goes from a blissful experience to an awkward chore. You might start thinking something is wrong with you. And before you know it, any chance of natural lubrication dries up — literally — because now it’s something you’re stressing about.
But I promise you, you’re not broken.
Wetness is a natural response to desire, satisfaction, and comfortability in a relationship. But struggling with vaginal dryness doesn’t mean you aren’t satisfied, desirous of your partner, or comfortable in your intimate relationships. Why then, do so many women struggle with this?
What causes vaginal dryness?
There are multiple factors that can lead to a reduction in natural lubrication. While it can be psychological, stemming from relationship or self-worth issues, there are also a lot of physiological reasons why you’re not having that lubrication response during sex. These can include, but are not limited to:
certain medications (such as allergy meds)
fatigue
immune disorders or
hormonal imbalances due to perimenopause and menopause
With so many variables involved, it can be hard to pinpoint exactly what is going on in the body. And as much as society sexualizes youth, especially in women, we cannot escape fate: we age. And with age, vaginal dryness can be more common. What we can control is how we choose to embrace our hormonal changes and work with our bodies.
The good news is, there are some practical solutions to help you reclaim or at least supplement natural lubrication –– and with that, your pleasure in bed and your own confidence!
#1: Take supplements
Sexual desire in women can be quite a complex topic. However, we know that both testosterone and estrogen play significant roles in sexual drive as well as lubrication during sex.
According to endocrine.org, whenever your estrogen is off balance it can dampen your libido. Low estrogen in women can cause dryness, the thinning of vaginal tissues, and lowered sex drive. Excess estrogen, though, can lead to weight gain, menstrual cycle issues, fatigue, and ultimately loss of sexual desire.
You might be thinking of turning to measures such as hormone replacement therapy, but you can also consider natural supplementation. It has been shown to be efficient in treating vaginal dryness during both perimenopause and menopause stages. Some of these supplements include:
Vitamin D (for vaginal moisture)
Sea Buckthorn Oil (for vaginal elasticity)
Fish Oil (to increase estrogen)
DHEA (to reduce dryness and alleviate symptoms of perimenopause/menopause overall)
Remember that with supplementation results take time, and can be subtle. Learning what your hormones respond to may take trial and error. It’s important to stay consistent and journal your observations so you can know what works best for you.
#2: Exercise regularly
Testosterone is a key factor in sexual motivation (the initial longing for sex in the first place). Estrogen, though, is the real player in whether your vagina will produce lubrication during sex.
Now let’s talk about stress. Stress produces androgens, which are the enemy of estrogen. Combine that with a general decline in estrogen levels that most women over 40 start to experience, and you’re on the path to dryness.
To combat androgens and increase estrogen, we can use activities like yoga and pilates. These routines help relax the body and mind, increase circulation throughout the body while being lower impact so as to not put undue stress on the body, and they can produce healthy doses of testosterone in women.
#3: Do your kegels
Pelvic floor exercises and kegels may help strengthen the muscles in the vagina that release and contract during orgasm. When practicing pelvic floor exercises, you’re improving circulation to the area and boosting arousal. And boosted arousal leads to increased lubrication.
Download the MBody app for a guided pelvic floor exercise you can do anytime, anywhere!
#4: Use lube!
There’s nothing wrong with a little help in the bedroom. Lube can be your best friend and one of your greatest tools, so please don't be shy about it! While they might offer short-term relief, lube is a safe, effective, and instant way to enjoy better, wetter sex with your partner.
There are three main types of lube: water-based, silicone-based, and oil-based.
What to know about water-based lubricants
Dries up quickly
Doesn’t damage condoms
Less irritating to the vagina
Wash off easily
What to know about silicone-based lubricants
Offers the most amount of lubrication,
Can leave a sticky residue,
Work in water (ahem steamy shower session?),
Lasts longer
What to know about oil-based lubricants
Does not contain irritating additives,
Oil can damage latex condoms,
Certain oils can increase your risk of UTIs
It’s important that you make an informed decision before deciding which lube is right for you. Remember there is no shame in taking control over your satisfaction in bed!
If you’re still experiencing vaginal dryness during sex, and you’ve tried the methods above, consider talking to your doctor. There are additional things that can help you, such as prescription creams, oral medications, and other alternative therapies, as well as HRT.
Above all, don’t forget that sexual contentment is not a privilege, it’s your right to enjoy and take care of your own sexual wellness.
