Looking after your vaginal microbiome
The vaginal canal should reside at a mildly acidic pH, between 3.7 - 4.5, to keep it healthy. This is influenced by the lactic acid producing lactobacillus which ideally should be dominating the microbiome. Thus, avoiding external factors that may disrupt the pH is important. This includes scented and perfumed products such as bubble baths and scented washes.
Hormones directly influence the health of the vagina. Oestrogen encourages healthy lactobacillus to flourish via its production of glycogen in the tissues, but too much oestrogen can cause yeast to proliferate.
Optimising hormones at different life stages can help to maintain a healthy vaginal canal. Smoking has been linked to a poorer vaginal microbiome, and nutrient deficiencies can increase out risk of infection, so a good, balanced diet is also important, along with a healthy immune system.
Tips to look after your vaginal microbiome:
- Use a pH balanced lubricant and moisturiser for sex and everyday comfort. pH balanced condoms are available now too.
- Try to cut down or quit smoking.
- Keeping well hydrated. Hydration can encourage good lubrication of tissues in the intimate area, which can be protective against mini tears and discomfort.
- Change out of lycra after exercising, and wear breathable underwear and loose fitting trousers. Pathogenic bacteria and yeast grow in moist, warm conditions.
- Balance your hormones by consuming protein at every meal, enjoy healthy fats such as avocados, salmon, nuts, seeds.
- Avoid oestrogen dominance by eating cruciferous vegetables and broccoli sprouts regularly. If you think your oestrogen is reducing, address this.
- Support your immune system and the gut microbiome by eating a rainbow of fruit and vegetables, take vitamin D in the winter, eat probiotic foods such as live yogurt, kimchi, kefir or sauerkraut. Try to cut down on processed foods and sugar.
- Be aware of partners and their microbes. Women share microbes when having unprotected sex. You may want to get a Sexually Transmitted Infection (STI) screen in a new relationship.
