Vaginal Health Made Simple: 8 Essential Tips

Let's talk about something essential but often under-discussed: our vaginal health.

It’s a topic that can make some feel a bit shy or embarrassed, but it really shouldn’t. Trust me, I’ve been there. We’ve all made some choices that, in hindsight, were less than stellar (like wearing a tampon from sunup to sundown because it was just easier). But maintaining a healthy vaginal flora is simpler than you might think, and I'm here to share some straightforward, practical tips.

With years of experience in a reproductive health clinic, I've had countless conversations with girls and women alike about these very topics. Many of the concerns and questions are more common than you’d expect, and sometimes the solutions are delightfully simple. Sometimes it’s just a lack of understanding of how things work. Sometimes it’s confusion thanks to clever marketing campaigns. But more often than not, it’s usually because we’ve just always done it that way and didn’t know there was something better. And there is!

So, let’s explore some easy, science-backed tips that can help keep things balanced and happy down there. Believe me, your vagina (and you) will be much happier for it!

1. Maintain Good Hygiene, But Don’t Overdo It

When it comes to hygiene, less is often more. Our vaginas are self-cleaning marvels, and they don't need much intervention from us. Regular washing with water and a mild, unscented soap is all you need to keep the external genital area clean.

Harsh chemicals and douching can disrupt the delicate balance of your vaginal flora, leading to irritation and infections such as vaginitis, yeast infections, and bacterial vaginosis. The vagina maintains its own pH balance and healthy bacterial environment naturally. Introducing harsh products can upset this balance, causing more harm than good. So, keep it simple and let your body do its job naturally. Wash the external (outside) area gently and avoid internal cleaning to maintain a healthy vaginal environment. I repeat - you do not need to go inside and clean anything out. Your body does that naturally.

If you are worried about odor or discharge, be sure to connect with a qualified healthcare provider to discuss your concerns.

2. Avoid Unnecessary Products and Treatments

In a world full of scented products and trending treatments, it's easy to get caught up in the latest fads. However, your vagina is best left to its natural devices. Scented soaps, perfumes, and douches can disrupt the natural balance of bacteria and pH levels, leading to irritation, infections, and other complications.

Our vaginas have their own ecosystem of good bacteria that help keep bad bacteria in check. When you introduce harsh chemicals and fragrances, you can upset this balance, making it easier for infections to take hold. Additionally, trendy treatments like vaginal steaming may seem appealing but lack scientific support and can cause burns or irritation.

Even activities like taking bubble baths or using bath bombs, though relaxing, can be harmful. These products often contain fragrances and chemicals that can lead to irritation and disrupt the natural pH balance and sensitive vulvar tissue.

Stick to hypoallergenic and unscented products for personal care and laundry. This simple change can help maintain the natural harmony of your vaginal flora and keep everything functioning smoothly. Remember, sometimes less is more, and your body often knows best how to take care of itself.

PRO TIP: Unless it's really important to you, avoid waxing/epilating and straight shaving your pubic hair. It can lead to folliculitis and open you up to other infections that just aren't worth the trouble. If you want to lady-scape, go ahead and trim using clean shavers designed for the job, but avoid touching the skin.

3. Wear Dry, Breathable, Cotton Underwear

Your choice of underwear can significantly impact your vaginal health. Against the persuasion of most lingerie and athletic clothing campaigns, synthetic fabrics are not your best option and will likely come with unwanted consequences.

The vaginal area thrives in a balanced, well-ventilated environment. Non-breathable fabrics like nylon or polyester (as you often get with seamless options) can trap heat and moisture, creating a breeding ground for bacteria and yeast. By choosing cotton, you help maintain a dry and cool environment that keeps our vaginal flora in check and reduces your chances of developing bacterial vaginosis (BV) and yeast infections.

It’s also a good practice to change out of sweaty clothes and wet swimsuits ASAP. Prolonged moisture exposure can irritate the skin and disrupt the vaginal flora. You wouldn’t wear a sweat-soaked gym shirt back to the office, so don’t forget about your underwear too! Get into the habit of bringing a back-up pair in your bag/purse/car/wherever and normalize changing them regularly to boost vaginal health!

4. Avoid Prolonged Use of Tight Clothing

If you’re a millennial like me and have yet to surrender your skinny jeans and leggings, be warned that they can be less than friendly to your vaginal health. Wearing tight clothing for extended periods can create a warm, moist environment that promotes bacterial and yeast growth.

The skin around your vaginal area needs ventilation to maintain the right temperature and floral balance. Tight clothing can restrict airflow, leading to increased moisture and heat. This environment is ideal for the growth of unwanted bacteria and yeast, which can cause infections and irritation.

Opting for looser clothing, especially in hot or humid conditions, can help prevent these issues. Give your vulva time to “breathe,” particularly when you're at home or sleeping. If you must wear tight clothing, the moment you get home, embrace simplicity again and opt for some comfy loungewear with cotton underwear…or dare I say, your birthday suit.

5. Wipe Front to Back

A simple yet crucial habit for maintaining vaginal health is wiping from front to back after using the bathroom. Hopefully, you have already learned this lesson (maybe the hard way), but it’s worth mentioning for those who missed this step in hygiene.

When you wipe from back to front (bum to vulva), you risk moving bacteria from the rectal area (i.e., poop) to the urethra (i.e., pee hole) and vagina. This transfer of bacteria can cause infection and disrupt the natural balance of your vaginal environment.

By wiping front to back (vulva to bum), you minimize the risk of urinary tract infections (UTIs) and help keep your vaginal area clean and healthy.

6. Change Sanitary Products Regularly

Changing tampons, pads, or menstrual cups regularly is essential to prevent bacterial buildup and reduce the risk of infections.

Menstrual blood, while a normal part of the cycle, can create a moist environment that is conducive to bacterial growth if sanitary products are not changed frequently. As inconvenient as changing them is, leaving a tampon or pad in place for too long can lead to unpleasant odors, irritation, and in some cases, more serious conditions like Toxic Shock Syndrome (TSS).

Follow the product’s recommended usage guidelines for changing frequency. Typically, tampons should be changed every 4-8 hours (no more than 8 hours), pads as often as needed to stay dry and comfortable, but a good rule of thumb is every 3-4 hours (no matter the flow), and menstrual cups should be emptied and cleaned every 8-12 hours.

It’s also important to select the right size and absorbency to match your menstrual needs – which obviously fluctuate over the course of your cycle. This will not only help you keep on a regular change cycle to promote vaginal health but will also save you money!

7. Maintain Good Sexual Hygiene

Maintaining good sexual hygiene is essential for a healthy vaginal flora and preventing infections. Simple habits can make a big difference in keeping your vaginal environment balanced and free from harmful bacteria.

One important aspect is ensuring that any sex toys you use are clean. Sex toys can harbor bacteria if not properly sanitized, which can then be introduced into the vagina. Always clean sex toys before and after use according to the manufacturer’s instructions, and consider using condoms on toys to make cleaning easier and more effective.

Here’s a handy article that helps guide you on the details: How to Clean Sex Toys.

Another key practice is urinating after sex. This simple habit helps flush out any bacteria that may have entered the urethra during intercourse, reducing the risk of urinary tract infections (UTIs). It’s a small step that can have significant benefits for your health.

Using condoms and other barrier methods is also crucial in preventing sexually transmitted infections (STIs), which can upset the natural balance of your vaginal flora. Even in a monogamous relationship, condoms add an extra layer of protection and help maintain a healthy vaginal environment.

Personal hygiene for both you and your partner plays a role as well. Showering before and after sex can reduce the transfer of bacteria, keeping your vaginal area clean and healthy.

8. Stay Hydrated and Eat a Balanced Diet

Your overall health plays a significant role in maintaining a healthy vaginal environment, and this starts with staying hydrated and eating a balanced diet.

Proper hydration helps keep your body's mucous membranes, including those in the vaginal area, well-lubricated and functioning optimally, which aids in the body’s natural defense system. It also ensures you are flushing away anything that might be starting to grow in your urethra (which should be sterile) or hanging out on your vulva.

Dehydration, on the other hand, can lead to dryness and discomfort, which can contribute to vaginitis and increase the likelihood of infections like UTIs.

In addition to staying hydrated, a balanced diet rich in fruits, vegetables, whole grains, and lean proteins provides essential nutrients that support your overall health. Foods containing probiotics, such as yogurt, kefir, and fermented vegetables, are particularly beneficial for maintaining a healthy balance of good bacteria in the vagina. These beneficial bacteria can help prevent infections and support your immune system.

Avoiding excessive sugar and processed foods is also important, as these can weaken the immune system and contribute to the growth of harmful bacteria and yeast. Instead, focus on nutrient-dense foods that nourish your body and support a healthy vaginal environment.

And There You Have It!

Eight simple, science-backed tips to keep your vaginal flora happy and healthy without overcomplicating things. Our vaginas are incredible, self-sufficient ecosystems that thrive on the basics. By sticking to these common-sense practices, you're not only supporting your vaginal health but also embracing a holistic approach to your overall well-being.

While these tips are designed to support general vaginal health, it's important to remember that everyone's body is unique. If you experience persistent discomfort, unusual symptoms, or have concerns about your vaginal health, please seek advice from a healthcare professional. Your health and well-being are paramount, and professional guidance is essential for addressing individual health needs.

Did you learn something new? What tip will you be focusing on this week to improve your vaginal health?

Feel free to share your thoughts and experiences in the comments – let's create a community where we can learn from each other and continue to promote health and happiness in every aspect of our lives.