10 Things To Do For Your Vaginal Microbiome To Prevent Yeast Infections & UTIs

The human body functions as a sophisticated ecosystem, hosting trillions of microorganisms collectively known as the microbiome.

Amid the diverse microbiomes within the human body, the vaginal microbiome stands out. Over the last two decades, scientists have made significant strides in unraveling the intricacies of the vaginal microbiome, illuminating its profound impact on women’s health.

Let’s delve into the significance of the vaginal microbiome, how to know if yours is healthy, and daily practices to get it in better shape.

What makes the vaginal microbiome so important?

The vaginal microbiome is a dynamic community of microorganisms (primarily bacteria) residing in the vaginal tract. The equilibrium and diversity of these microorganisms can influence women’s reproductive health, immune function1, and more. Here are some key reasons why a healthy vaginal microbiome is so important:

Understanding the vaginal microbiome

Unlike the gut microbiome, characterized by high diversity of microbial species, the vagina houses a specialized community with lower diversity. The lower microbial diversity and specialization make the vaginal community delicate. It undergoes dynamic changes throughout the monthly cycle and shifts in response to sexual activity and other lifestyle factors. As such, the vaginal microbiome exhibits fascinating variability5.

Initiatives, like the Isala project, showcase the evolving landscape of vaginal microbiome research. In this citizen science project, named after Belgium’s first female doctor, Isala Van Diest, women collect their vaginal samples to contribute to a more comprehensive understanding of vaginal microbiota.

So far, we know that the Lactobacillus species of bacteria, renowned for producing lactic acid, seem to play an important role in this delicate and diverse ecosystem. By creating an acidic environment, they inhibit the growth of harmful pathogens.

In the Isala project, Lactobacillus crispatus has emerged as the most prevalent taxon in the healthy cohort, followed by Lactobacillus iners and Gardnerella species.

While Lactobacillus species often dominate a healthy vaginal microbiome, women’s exact microbial makeup seems to depend on 6factors such as age, motherhood, hormonal levels, and menstrual stage. In addition, menstrual products, contraceptives, sexual activity, partnership choices, and diet also seem to modulate the vaginal microbiome in fascinating ways.

How to tell if yours is balanced

An imbalance in the vaginal microbiome, known as a dysbiosis, is linked to various health issues such as bacterial vaginosis7 (BV), characterized by dysbiosis from an overgrowth of pathogenic bacteria.

Determining whether your vaginal microbiome is in good balance involves paying attention to certain signs and symptoms. While individual variations are normal, here are some indicators of a healthy vaginal microbiome:

How to nurture a healthy vaginal microbiome

Sustaining a healthy vaginal microbiome is crucial for preventing infections, supporting reproductive health, and promoting overall well-being.

Let’s explore some evidence-based practices and lifestyle choices that can contribute to a flourishing and balanced vaginal microbiome:

Maintain proper hygiene using mild, unscented soaps to preserve both the natural pH and microbial balance.

Avoid excessive washing or harsh soaps, as they can disrupt the delicate microbial environment. Additionally, a balanced pH, crucial for vaginal health, helps guard against infections and supports fertility.

Maintain an ideal pH by avoiding douching, using protection during sex, and incorporating high-quality probiotics into your routine.

Opt for breathable cotton underwear and avoid tightfitting clothes to prevent moisture retention. Select feminine hygiene products free from harsh chemicals and fragrances.

Consume a diet rich in fruits, vegetables, whole grains, and lean proteins to provide essential nutrients supporting microbial diversity.

Probiotic-rich foods like yogurt and kefir contribute beneficial bacteria to the gut, potentially influencing the vaginal microbiome. Research suggests that adding Lactobacillus strains to your diet can positively impact the vaginal pH and microbiome8. Studies also indicate that probiotic yogurt, for example, can elevate beneficial Lactobacillus bacteria levels in the vagina. Prebiotics, found in foods like garlic, banana, and onions, serve as food for beneficial bacteria.

Drink plenty of water to support overall bodily functions, including reproductive health. Hydration is key for the function of the mucosa and delicate tissues in the vagina.

Use condoms to prevent sexually transmitted infections and maintain a healthy vaginal microbiome. Condom use reduces the risk of introducing harmful bacteria, especially with new partners, preserving the natural balance.

Engage in regular physical activity to support overall health and positively influence the vaginal microbiome. Exercise promotes blood flow, hormone regulation, and a healthy immune system.

Schedule routine gynecological checkups to monitor reproductive health. Consult a health care professional if you experience symptoms like unusual discharge, itching, or discomfort.

Explore Ayurvedic practices like Abhyanga (self-massage) using coconut or sesame oil. Some herbs, including aloe and ashwagandha, along with specialized Ayurvedic clinical therapies, may be beneficial under the guidance of a practitioner.

It’s important to choose probiotics with clinically tested11 species and strains shown to promote vaginal health, such as spore-forming Bacillus coagulans12 or Lactobacillus13 strains. While Lactobacillus acidophilus stands out as the most clinically researched strain, other new microbial players like Lactobacillus reuteri14, Bacillus coagulans, and Lactobacillus rhamnosus15 GR-1 also seem to contribute to a balanced microbiome.16

Opt for supplements with the correct number of colony-forming units (CFUs), typically ranging from 1 billion to 10 billion CFUs per dose. If you’re considering probiotics after a vaginal infection, talk to your doctor about the proper dose of probiotics and how often to take your supplement.

The takeaway

The vaginal microbiome remains a subject of intense scientific inquiry, holding paramount importance in women’s health. As research advances, a deeper understanding of the intricate dynamics of the vaginal microbiome promises personalized approaches to women’s health care. Initiatives like the Isala project, fostering collaboration between scientists and women, offer hope for unveiling the mysteries of the vaginal microbiome and enhancing health outcomes worldwide.