Tips for Supporting Intimate Heath

The vaginal microbiome plays a crucial role in maintaining a low pH environment, which helps prevent infections and discomfort. Typically, the vaginal pH is slightly acidic (between 3.8 and 4.5), largely due to the presence of beneficial bacteria, mainly Lactobacillus species. These bacteria produce lactic acid, keeping the environment acidic and preventing harmful bacteria and yeast from growing. However, when this delicate balance is disrupted, it can lead to issues like bacterial vaginosis (BV) and yeast infections, both of which can cause itching, discharge, and discomfort. Here’s how diet, lifestyle, and hormonal health impact the vaginal microbiome and ways to maintain its balance.

1. The Role of Diet in Supporting the Vaginal Microbiome

A balanced diet rich in fibre, antioxidants, and nutrients is essential for a healthy vaginal microbiome. Here are some dietary tips:

Garlic - Known for its natural antimicrobial properties, garlic can help reduce harmful bacteria and yeast. Incorporating garlic into meals can provide gentle antimicrobial benefits, potentially supporting a balanced vaginal environment.

Limit Refined Sugar - High sugar intake can feed yeast (Candida), increasing the risk of yeast infections. Reducing refined sugars and opting for complex carbohydrates instead can help keep yeast levels in check.

Probiotic and Prebiotic Foods - To support good Lactobacillus levels, consider incorporating probiotic-rich foods like yoghurt, kefir, and sauerkraut. Prebiotics, found in foods like onions, garlic, asparagus, and bananas, feed these beneficial bacteria, helping them thrive and maintain a healthy pH balance in the vagina.

2. Hormonal Health and Vaginal Microbiome Balance

Oestrogen plays a significant role in vaginal health by promoting Lactobacillus growth, which maintains acidity. However, imbalances in oestrogen levels can disrupt this.

High Oestrogen - Excess oestrogen may drive too much Lactobacillus growth, which can disrupt the microbiome’s balance and lead to symptoms like vaginal irritation or discharge. Supporting liver detoxification through foods like leafy greens, cruciferous vegetables (like broccoli and cauliflower), and fibre can help eliminate excess oestrogen.

Low Oestrogen: Low oestrogen, which is common in menopause, reduces Lactobacillus levels, increasing pH and the risk of infections. Consuming foods that support healthy oestrogen balance—like phytoestrogen-rich foods (flaxseeds, soybeans, and chickpeas)—can help maintain an optimal level for a balanced vaginal microbiome. Alternatively, seeking HRT such as oestrogen vaginal creams may be helpful via a medical professional. 

3. Lifestyle Factors for Vaginal Health

A few lifestyle adjustments can also play an important role in maintaining a balanced vaginal environment:

Avoid Douching - Douching disrupts the natural pH and microbiome of the vagina, stripping away beneficial bacteria. The vagina is self-cleaning, so it’s best to avoid unnecessary washing beyond gentle cleaning with water.

Choose Natural Fabrics - Synthetic fabrics can trap moisture and heat, creating an environment where harmful bacteria and yeast thrive. Opt for breathable cotton underwear and avoid wearing tight gym wear for extended periods.

The Shared Microbiome - The vaginal microbiome can be shared with a partner, which is why recurring BV or thrush-like symptoms may require both partners to be evaluated and treated if necessary. Sexual health is a shared responsibility, and both partners supporting their microbiomes can help reduce the risk of recurrent infections.

By supporting a balanced diet, healthy hormone levels, and mindful lifestyle practices, you can help maintain a healthy vaginal microbiome and minimise the risk of infections and discomfort. Regularly incorporating probiotic and prebiotic foods, supporting oestrogen balance, and avoiding harsh hygiene practices can make a significant difference in vaginal health over time.

Disclaimer: All of the information on this website is provided for general information only, it should not be treated as a substitute for the medical advice of your own doctor or any other health care professional providing personalised nutrition or lifestyle advice. If you have any concerns about your general health, you should contact your local health care provider. Some supplements should not be taken alongside certain medications. Seek the advice of a registered nutritionist or your GP before making changes to your diet or lifestyle or when taking supplements.