Natural and gentle methods of maintaining a woman’s intimate health
2025-02-04
Imagine a place in your body that changes from day to day, responding to every aspect of your life – from daily food choices to hormonal changes. The microbiome of the intimate areas is a unique, delicate ecosystem that dynamically responds to everything that happens in our body. Menstrual cycle, contraception, and even minor dietary changes can affect its balance. To take care of the health of this area, we must look at ourselves holistically – because our body creates a harmonious whole in which each element interacts with each other.
Already in the fourth century BC Hippocrates noted that “we are what we eat” – these words, still valid today, emphasize the great importance of conscious nutrition in our lives. When we provide our body with the appropriate dose of nutrients, such as vitamins and minerals, our body functions properly and we feel healthy and comfortable in our own skin. To support our reproductive system from the inside, it is worth following a diet rich in antioxidants and polyphenols, which can be found in our native chokeberry and wild rose. In autumn, when sunny days are getting shorter and rarer, it is worth supplementing vitamin D. This vitamin is easily fat-soluble and to increase its absorption, it is best to take it during or after meals that contain avocado, nuts or fish. Regardless of our dietary preferences, remember to drink the appropriate amount of water, adapted to our lifestyle (2 to 3 liters of water a day is recommended).
Now that we know how important a balanced diet is, let’s take a look at the microflora of the intimate areas and the importance of the presence of microorganisms there. This delicate environment, full of beneficial bacteria, requires special care to be able to effectively perform its protective functions. The key here are Lactobacillus lactic acid bacteria, which protect the vaginal epithelium thanks to the ability to produce lactic acid, which lowers the pH, which protects this sensitive area against intimate infections. pH is a parameter that allows you to determine the acidity of the environment, which has a key impact on the composition of the microbiota, including microorganisms that naturally inhabit the intimate areas. To ensure optimal conditions for the development of beneficial bacteria and at the same time to protect against the multiplication of unfavorable pathogens, it is necessary to maintain an acidic pH of 3.5–4.7. Supplementing with probiotics can help maintain a low, acidic pH. A microbiome with insufficient amounts of Lactobacillus bacteria has been linked to infections that are unfavorable to vaginal health. Moreover, supplementation with more than one Lactobacillus strain brings greater benefits than using only one, so it is worth choosing preparations that are a mixture of them.
Holistic self-care also includes care using cosmetics. In everyday life, we often lack time to listen to the rhythm of our own body, but we can get a substitute for returning to nature through natural care, using concentrated active ingredients found in nature. One of such ingredients is the previously mentioned lactic acid, which, thanks to its low pH, supports the maintenance of optimal microflora in the intimate areas. Therefore, it is worth reaching for cosmetics, gels or creams that contain this acid, which is valuable for intimate areas.
In addition, it is worth paying attention to whether the cosmetic contains soothing plant extracts (such as Linum Usitatissimum Seed Extract from flax or Herbaceum (Cotton) Seed Extract), prebiotics that strengthen the action of bacteria (such as Inulin inulin or Oligosaccharide oligosaccharides) and soothing ingredients (such as Panthenol panthenol or Aloe Barbadensis (Aloe Vera) Leaf juice). The compositions of INCI cosmetics are arranged from the highest to the lowest content of a given raw material, so pay attention to whether the above beneficial substances are included at the beginning of the composition.
When choosing a washing product, check the composition for the presence of substances that may damage the hydrolipid barrier that creates a wall separating our skin from the outside world. Surfactants such as SLS (Sodium Lauryl Sulphate) or SLES (Sodium Laureth Sulphate) can damage this barrier, causing burning, itching and redness. Instead, look for mild detergents such as Capryl/DecylLauryl/Coco Glucoside or Cocamidopropyl Betaine.
Remembering to support the acid protective barrier, do not use soap that is alkaline. Washing your intimate areas only with water is also not a good idea, as it may cause the skin to dry out and itch. Similarly, irrigations disturb the natural microflora of intimate areas. The vagina is an organ that can cleanse itself, so you should wash it gently and sensitively so as not to wash away the beneficial bacteria.
In addition to active substances, most products contain Parfum (Aroma, Fragrance), i.e. a fragrance composition that is intended to make the use of the cosmetic more pleasant. However, let’s pay attention to the origin of the mixture, because synthetic mixtures have stronger allergenic and irritating properties. Don’t fall for marketing tricks like “refreshes and eliminates unpleasant odor” – it’s a vagina, not a piña colada.
Unfortunately, I have bad news for almost every woman of the 21st century – stress, especially chronic stress, increases the risk of bacterial intimate infections and, unfortunately, they can make our lives extremely difficult. If they appear frequently, they can lead to serious consequences, such as immune disorders or fertility problems. Therefore, it is worth using all possible means to fight them – including meditation, relaxation and regular physical exercise.
As part of holistic care for intimate health, it is also worth taking into account the pelvic floor muscles, which play a key role in a woman’s body. They are responsible not only for supporting the abdominal organs and stabilizing the spine, but also influence sexual satisfaction and the natural course of childbirth. Even a simple change, such as sitting micturition, relaxes the muscles and reduces the risk of bladder-related problems. To take care of them comprehensively, you can also consider consulting a urogynecological physiotherapist who will assess their condition and suggest appropriate exercises.
Shaving intimate areas has become a common practice today – there is nothing wrong with it, but it is worth doing it carefully. Never shave dry, as it is almost a sure recipe for irritation. Use shaving gel and rinse the razor thoroughly with hot water or disinfect it when you’re done. Store it in a dry place, for example in a drawer, to minimize contact with water. Remember that, as in the case of painting your nails, rushing shaving is never good for the effect – give yourself time for thorough, safe care.
Another important element of intimate hygiene is appropriate underwear, which should allow the skin to breathe and minimize the risk of moisture that favors the development of unfavorable microorganisms. An excellent choice here is cotton underwear, which is increasingly often found in fashionable, comfortable cuts, completely devoid of the old, “unattractive” appearance. Regardless of the style, the most important thing is that you feel confident and comfortable in it.
To sum up, caring for intimate health is a process that requires a holistic approach – from appropriate diet and supplementation, through the selection of cosmetics with natural ingredients, to stress reduction. Daily self-care not only supports balance and comfort, but also becomes crucial in preventing health problems, which is why regular visits to the gynecologist are important, which will allow you to monitor your health on an ongoing basis. As the saying goes: “prevention is better than cure” – therefore, by devoting time to ourselves, we give ourselves the most valuable currency and thus invest in a better future for our body and mind.
Sources:
Alain G., Alexandra R., 2021. Skin microbiome. A guide to the world of natural and sustainable skin care.
K. Miksa, A. Nowak, A. Klimowicz, M. Popko, 2016. Presence of fragrance allergens in selected cosmetics.
Antonio M.A., Meyn L.A., Murray P.J., Busse B., Hillier S.L. 2009. Vaginal colonization by probiotic Lactobacillus crispatus CTV-05 is decreased by sexual activity and endogenous Lactobacilli.
Reid G, Burton J, Devillard E. 2004. The rationale for probiotics in female urogenital healthcare.
Ying Chen, Elizabeth Bruning, Joseph Rubino, Scott E Eder, 2017, Role of female intimate hygiene in vulvovaginal health: Global hygiene practices and product usage
Jacques Ravel, Paweł Gajer, Zaid Abdo, 2010.Vaginal microbiome of reproductive-age women
Beata M. Gruber, Department of Biochemistry and Biopharmaceuticals, National Medicines Institute in Warsaw, 2015. Vitamin D phenomenon.
D. Kocur, Department of Social and Environmental Psychology, University of Silesia in Katowice, 2016. Women’s knowledge about the pelvic floor muscles.
