Maintaining the health of your vulva is paramount. Making small adjustments to your diet and engaging in physical exercises can help safeguard against issues like yeast infections or bacterial vaginosis (BV).
Scientists are learning more about what causes an imbalanced vaginal microbiome and what helps it remain balanced. A few tips from Jefferson nurse midwives: eating probiotic-rich foods, exercising regularly, and practicing clean sex are among them.
Diet
Most people don’t give much thought to the bacteria living in their vagina, yet science is uncovering what could upset their delicate balance – diet being one such factor.
An overly sweet diet can decimate beneficial bacteria, creating conditions conducive to infections like bacterial vaginosis. Conversely, probiotic-rich foods like yogurt and kefir may restore equilibrium and decrease your risk of infections.
Consuming more fiber-rich foods helps the body flush out toxins more effectively, which in turn improves vaginal environment. Aim to incorporate whole grains, cruciferous veggies (such as broccoli), fruits and healthy fats such as olive oil or nuts into your daily diet for maximum hydration (1). Water consumption should also be prioritized to stay well-hydrated: aim to drink at least eight glasses of water daily (1)
Exercise
Your vagina is an integral component of your internal reproductive system, playing an essential role in making sexual encounters possible and maintaining overall wellness. A well-functioning vagina helps reduce infections; to keep it functioning optimally it is wise to practice safer sex in order to lower risks; douching disrupts its natural bacteria balance so douching should be avoided whenever possible, and to get regular pelvic exams and Pap smears.
Exercise can cause your vulva and crotch to sweat, potentially leading to irritation if left in wet clothing for too long afterward. Wear comfortable underwear that won’t chafe in these sensitive areas.
Studies show that Kegel exercises can strengthen pelvic floor muscles to increase orgasm intensity, protect against urinary incontinence and ease symptoms associated with menopause such as dyspareunia (affecting quality of life). Try including them into your daily routine!
Probiotics
Probiotics can help boost the number of beneficial bacteria in your vagina, such as Lactobacillus which adheres to vaginal epithelial cells and produces lactic acid and bacteriocins to fight off harmful organisms.
Studies have demonstrated the efficacy of probiotics as an aid for treating bacterial vaginosis (BV) and yeast infection; however, before taking any probiotics as treatment it’s wise to consult a healthcare professional as certain varieties could potentially worsen your condition instead of helping it.
Take oral probiotics or vaginal suppositories according to their manufacturer’s instructions, consulting your healthcare provider before beginning. Finally, before taking dietary supplements to ensure they are safe.
Natural Lubricants
Natural personal lubricants help people feel more at ease during sexual activity. Water-based lubes are condom-compatible while oil-based ones may degrade condoms and increase the risk of unplanned pregnancies and sexually transmitted infections (STIs).
Coconut oil can be an ideal vaginal lubricant because it is safe to use on sensitive skin and contains no harsh chemicals that could potentially irritate or disrupt pH levels in the vagina. But other cooking oils with heavy processing might disrupt this balance and create havoc with pH levels in your vagina.
This water-based lubricant is gentle on skin and contains aloe vera to moisturize it, free from fragrance, alcohol, dyes and sugars. Users have had good reviews with it being necessary for frequent reapplication.
Moisturizers
Although moisturizing products won’t boost a lower libido, they can still help relieve pain and itching while decreasing friction during sexual activity.
Moisturizers can be applied directly into the vagina using either a disposable applicator (similar to a tampon) or clean hands, usually before bedtime for best results. Once applied, they will melt and be absorbed by your skin while sleeping.
KY Jelly and Replens Long-Lasting moisturizer performed well in a laboratory co-culture model without immortalized human vaginal epithelial cell growth, effectively blocking growth of uropathogenic E. coli while not inhibiting commensal bacteria such as Lactobacillus crispatus; however, when immortalized human vaginal epithelial cell growth was added into the co-culture these products no longer inhibited E. coli growth but instead actually promoted its proliferation by stimulating L. crispatus growth instead.
