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Nurturing your inner balance: natural ways to support a healthy vaginal microbiome

Date:
27/01/2025
Author:
Maria Stringer

Keeping a balanced vaginal microbiome is essential for your overall wellbeing, and particularly your reproductive health.

A healthy vaginal environment is usually populated by species of bacteria called Lactobacillus, which produce lactic acid to maintain a slightly acidic pH. This helps prevent the growth of harmful pathogens.

However, life can sometimes throw this delicate balance off. The use of antibiotics, changes in diet, or even stress can shift your vaginal pH, leading to conditions such as bacterial vaginosis (BV) and thrush (yeast infections).

Approximately three out of four women experience at least one episode of vaginal candidiasis (thrush) in their lifetime, while 20% of healthy women are asymptomatically colonised with Candida bacteria.

So, what positive steps can you take to support your Lactobacillus and keep your vaginal microbiome healthy?

1. Incorporate probiotic-rich foods

Like all living things, the diet you provide for your good microorganisms is one of the biggest deciders of their health. Making sure they get enough of the right nutrients will help them flourish.

Consuming fermented foods can introduce beneficial bacteria into your system. Foods like yogurt, kefir, sauerkraut, and kimchi are rich in probiotics that may support vaginal health. Regularly eating these foods has been linked to improved balance in the vaginal microbiome.

2. Practice safe sexual habits

This one might be a bit of a no-brainer, but sex, and particularly penetrative vaginal sex, can impact your microbiome. That's why using protection during sexual activity can prevent the introduction of foreign bacteria and sexually transmitted infections, which can disrupt the vaginal microbiome.

It's all about finding protection that works with your body. Open communication with partners and regular health check-ups are also essential components of maintaining reproductive health.

3. Manage stress effectively

It's not all about what goes into your body, but also what you body goes through. Chronic stress can negatively impact your immune system and, consequently, your vaginal health.

While you can't always avoid finding yourself in a stressful situation, you can take some steps to mitigate their effects. Engaging in stress-reducing activities such as yoga, meditation, or regular exercise can help maintain a balanced microbiome.

4. Monitor vaginal pH levels

Your vaginal pH is a key indicator of your body's natural balance and can fluctuate. Understanding these changes can help you take proactive steps to maintain optimal vaginal health.

Regularly checking your vaginal pH can provide insights into your microbiome's health. At-home rapid tests for vaginal pH are available, offering a convenient way to monitor changes and seek timely medical advice if necessary.

5. Maintain proper hygiene

Your vagina is pretty amazing at taking care of itself, and overdoing it with certain hygiene products can do more harm than good. Douching and using scented feminine washes, sprays, or wipes might seem like a good idea, but they can actually throw off your natural balance and make you more prone to infections like thrush and bacterial vaginosis (BV).

Your best bet? Stick to gentle, unscented soaps and wash with warm water—your body will thank you for it.

Another simple but crucial tip—choose your underwear wisely. Breathable fabrics like cotton help keep things fresh and allow airflow, reducing the chances of irritation and excess moisture buildup, which can encourage the growth of unwanted bacteria and yeast.

6. Stay hydrated and eat a balanced diet

What you put into your body has a huge impact on how you feel—and that includes your vaginal health. Staying hydrated isn’t just great for your skin and energy levels; it also helps your body flush out toxins and maintain a healthy balance down there. So, keep sipping that water throughout the day—your whole body (including your vagina) will thank you.

Eating a well-balanced diet packed with fruits, veggies, and whole grains can do wonders for your overall well-being, and it helps create an environment where good bacteria can thrive. Nutrient-rich foods support your immune system and help maintain the right pH balance, making it harder for things like bacterial vaginosis and thrush to take hold.

On the flip side, too much sugar can be a real troublemaker. A diet high in sugar can encourage the overgrowth of yeast, leading to infections and discomfort. If you find yourself constantly battling these issues, cutting back on sugary treats and processed foods might make a big difference.

At the end of the day, a little balance goes a long way—eat well, stay hydrated, and your body will work its magic.

The unavoidable impact of hormones

Unfortunately, it's important to note that unavoidable hormonal changes during different life stages can affect the vaginal microbiome. For instance, women experiencing perimenopause may notice changes in their vaginal health due to fluctuating estrogen levels.

Similarly, if you are pregnant, monitoring your vaginal health becomes crucial, as imbalances can lead to complications. Regular consultations with healthcare providers and the use of at-home tests can help you maintain optimal health during these times.

By adopting these natural strategies, you can support your body's ecosystem and promote well-being. Remember, if you experience persistent symptoms or discomfort, it's important to consult a doctor for personalised advice.

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