"Menopause can be the best sexual period of your life—I’m living proof."

Wendy Strgar, founder of Good Clean Love, challenges the idea that intimacy fades with age. In fact, with the right care and mindset, sex after menopause can be more fulfilling than ever before!

Our bodies are always evolving—moving through changing phases that shape our health and well-being. Hormones fluctuate, and the vaginal microbiome is never static; these natural shifts impact everything from desire to comfort and overall sexual wellness. This conversation isn’t new, but it certainly deserves more light. Inspired by the experiences shared by women—whether through our conversations with consumers or testimonials like Wendy’s—we’ve seen firsthand how balancing vaginal health can transform sex after menopause for the better.

To help you navigate this transition with confidence and ease, we've compiled expert-backed tips to support your vaginal health and enhance intimacy post-menopause.

  1. Understanding estrogen and your vaginal microbiome

Getting to know your vaginal microbiome is a crucial first step in supporting your sexual well-being after menopause. Though it may seem simple, your microbiome is anything but static. Thanks to fluctuating hormones, shifts in pH, and lifestyle changes, the balance of good and bad bacteria can feel like a swinging pendulum—sometimes steady, other times tipping in ways that lead to discomfort.

Estrogen plays a major role in keeping this balance in check. It helps beneficial bacteria, like lactobacilli, thrive—these bacteria produce lactic acid, which keeps vaginal pH low and creates an environment where bad bacteria struggle to take hold. But as estrogen levels decline during menopause, lactobacilli levels can drop too, making way for a rise in pH. This shift can bring on:

• Vaginal dryness

• Irritation and discomfort

• An increased risk of infections

The good news? There are ways to restore balance and support your vaginal health. That leads us to our next tip:

2. Restore healthy bacteria with vaginal suppositories.

A vaginal suppository is a small, oval-shaped insert designed to deliver beneficial bacteria directly where they’re needed most—inside the vagina. Think of it as a probiotic targeted specifically for your vaginal health. Unlike oral supplements that take time to work through your digestive system, vaginal suppositories are absorbed quickly, helping to restore balance and provide relief faster.

By replenishing lactobacilli, these suppositories support a healthy vaginal pH and can help relieve common symptoms such as:

• Itching and irritation

• Unpleasant vaginal odor

• Abnormal discharge

But the benefits go far beyond just symptom relief. When your vaginal microbiome is thriving, it creates the perfect environment for natural lubrication, easing discomfort and making intimacy feel effortless. A balanced vagina isn’t just about health—it’s about confidence. When everything feels right, you can focus on the moments that matter, fully present and free to enjoy pleasure without distraction.

Pro tip: Always avoid douching, as it can wash away the beneficial bacteria your vagina needs to stay balanced.

3. Consider hormone replacement therapy (HRT)

Hormone replacement therapy (HRT) can be a powerful tool in reclaiming comfort and pleasure in your sex life after menopause. As estrogen levels decline, vaginal tissues can become thinner, drier, and more fragile—making intimacy feel less enjoyable or even painful. HRT helps replenish estrogen levels, supporting vaginal health, enhancing natural lubrication, and improving overall sensation.

When it comes to addressing vaginal symptoms, vaginal estrogen therapy—sometimes called topical orlocal estrogen—can be an effective and targeted option. Applied directly to the vagina through a gel, pessary, or ring, it delivers a low dose of estrogen right where it’s needed most, without significantly affecting the rest of the body. This localized approach carries fewer side effects than systemic HRT and can be a safe option for those who aren’t eligible for full hormone therapy.

Research shows that when it comes to vaginal symptoms, local estrogen treatments can be even more effective than systemic estrogen. Choosing the right option depends on the severity of your symptoms and whether you're experiencing other menopause-related changes.

Talk to your doctor to explore whether local estrogen or systemic HRT is the right choice for you and your overall well-being.

4. Try a non-hormonal alternative to restore vaginal moisture 

Vaginal moisturizers are a great non-hormonal alternative to topical estrogen. They work by keeping the vaginal lining hydrated and less irritated—much like a facial moisturizer does for your skin!

Use a gel made with lactic acid, as it closely resembles how your body naturally maintains balance. Remember, lactobacilli—your vagina’s beneficial bacteria—produce lactic acid to keep the vaginal environment at an optimal pH, supporting comfort and overall health.

Vaginal moisturizers need to be used regularly, whether daily or every few days, and they’re safe to use with condoms, making them an easy addition to your routine for ongoing hydration and comfort.

5. Do your kegels!

Your pelvic floor is like the body’s best-kept secret—it’s working behind the scenes to support your bladder, uterus, and bowel, all while playing a major role in your sex life. But as estrogen levels drop during menopause, these muscles can weaken, leading to bladder leaks, less sensation, and even discomfort during intimacy. That’s where Kegels come in—simple, discreet, and seriously effective.

These exercises involve squeezing and relaxing the muscles at the bottom of your pelvis—near your vagina—to make them stronger. To get started, focus on engaging the right muscles by imagining you’re stopping the flow of urine. Gently squeeze, hold for a few seconds, then release. Repeat in sets throughout the day, whether you’re sitting at your desk or unwinding on the couch.

But like any workout, technique matters. Working with a pelvic floor therapist or healthcare provider can help you fine-tune your routine and maximize results, ensuring you’re strengthening the right muscles without unnecessary strain.

With regular practice, Kegels can lead to better bladder control, improved vaginal tone, and enhanced sexual sensation—helping you feel more confident and in control of your body.

6. Use a really good lube

Here’s a little secret—this entire brand started with lube. When our founder hit perimenopause, she went searching for a lubricant that wasn’t just effective, but actually good for her vagina. Spoiler alert: she couldn’t find one. Everything on the shelves was packed with harsh ingredients that did more harm than good, so she decided to create something better.

If menopause has left you feeling like your natural lubrication took a vacation, you’re not alone.A really good lube can change everything—turning discomfort into ease and making intimacy feel smooth, fun, and, well, sexy again.

The key? Not all lubes are created equal. Ditch anything with questionable ingredients and look for a water-based, pH-friendly formula, ideally one with lactic acid. Lube should work with your body, not against it.

Lube isn’t just a quick fix; it’s an essential part of your pleasure toolkit. Whether you’re flying solo or with a partner, the right one lets you focus on what matters—feeling good and having fun.

7. Masturbate 

We saved the best for last! Beyond the obvious perks (hello, pleasure), regular masturbation is one of the most effective ways to support your body through menopause. It boosts blood flow to the vaginal tissues, helping to maintain elasticity, increase natural lubrication, and keep everything feeling supple and responsive.

But the benefits don’t stop there. Masturbation is an opportunity to reconnect with your body and explore what feels good—on your own terms. And here’s a bonus: regular masturbation can help ease discomfort during partnered sex, making intimacy more enjoyable and stress-free.

So, whether it’s with your favorite toy or just your own touch, this is your time to focus on pleasure, curiosity, and connection—because feeling good should always be a priority.