Nutrition Tips for Maintaining Vaginal Health During Summer

Summer is all about soaking up the sun and enjoying outdoor activities. However, this also brings unique challenges in maintaining feminine hygiene. From sweaty workouts to swimsuit season, maintaining a healthy vagina (even more so during the summer) requires a combination of proper hygiene, mindful lifestyle choices, and, perhaps the most overlooked, following a healthy diet–including pool party snacks. While nutrition may not be the first thing we think about, it plays a significant role in influencing vaginal health, from its impact on the body’s overall well-being to the delicate balance of the vaginal microbiome.

What is Considered a “Healthy Vagina”?

When it comes to your vaginal health, it can be confusing to determine what exactly is considered “healthy.” A healthy vagina is determined by several factors, from hormone balance to moisture and even microbial flora. Other key indicators of a healthy vagina include:

• Odor: A slight, mild, musky odor
• Discharge: Normal discharge is typically clear or milky-white
• pH Levels: The vagina naturally has an acidic pH level, with healthy levels ranging from 3.8 to 5
• What to Look Out For: During the summer, factors like heat, humidity, and sweat can create an ideal environment for bacteria and yeast to thrive. This increases the risk of developing conditions like yeast infections and bacterial vaginosis. Additionally, wearing tight clothing, especially non-breathable fabrics like synthetic underwear or wet swimsuits, can trap moisture and heat, further exacerbating the problem.

The Connection Between Your Overall Health and Vaginal Health

The state of your vaginal health is intricately connected to your overall well-being, and much of this connection lies within the microbiome. Your vagina is home to a balance of bacteria, yeast, and other microorganisms that collectively form its microbiome.

Registered Dietitian Nutritionist and owner of The Women’s Dietitian, Cory Ruth, explains, “Disrupting the natural acidic environment of your vagina gives bacteria and yeast a chance to multiply.” When this balance is disrupted, it can lead to various vaginal issues, including infections like bacterial vaginosis (BV) and yeast infections. “Adequate hydration, a healthy diet, good hygiene, safer sex practices, regular doctor visits, along with wearing loose, natural-fabric clothing and avoiding fragrances below the belt can all help keep your vaginal pH healthy.”

What you eat plays a significant role in shaping the composition of your microbiome. Foods rich in probiotics, such as yogurt, kefir, and fermented vegetables, promote the growth of good bacteria in your gut and vagina, helping maintain a healthy pH balance. On the other hand, a diet high in sugar and processed foods can fuel the growth of harmful bacteria and yeast, increasing the risk of vaginal infections.

Nutrition for a Healthy, Happy Vagina Featuring Pool Party Snacks

“What you eat can have a profound impact on the health of specific body parts, including your vagina,” Ruth says. While there isn’t a specific ‘magic’ food that guarantees it, a balanced diet rich in various nutrients can certainly support overall health, including vaginal health. Here are some foods that may help boost vaginal health:

• Probiotics: Foods like yogurt, kefir, sauerkraut, and kimchi contain beneficial bacteria that can support a healthy balance of vaginal flora. Look for options with live and active cultures.
• Fiber-rich foods: Whole grains, fruits, vegetables, and legumes are excellent sources of fiber, which can help regulate bowel movements and reduce the risk of constipation. This, in turn, can prevent discomfort and infections in the vaginal area.
• Healthy fats: Foods rich in omega-3 fatty acids, such as salmon, chia seeds, and flaxseeds, can help reduce inflammation in the body, including the vaginal area.
• Water: Staying hydrated is crucial for overall health. Drinking plenty of water each day helps maintain the body’s natural moisture levels and helps prevent vaginal dryness, including the tissues.
• Fresh fruits and vegetables: These are packed with vitamins and antioxidants that support immune function and overall health, which indirectly contributes to vaginal health.
• Cranberry juice: Drinking unsweetened cranberry juice may help prevent urinary tract infections (UTIs) by preventing bacteria from adhering to the walls of the urinary tract.
• Greens: Foods like kale, spinach, and collard greens help provide moisture and improve immune function. Some even contain phytoestrogen, which mimics estrogen for those who lack the hormone.

It’s important to note that processed foods and foods high in sugar should be limited as much as possible, as these types of food can cause infections like bacterial vaginosis and yeast infections, vaginal dryness, and decreased immune function.

The 8 Best Trader Joe’s Summer Pool Party Snacks for Vaginal Health

1. Icelandic Style Skyr Yogurt: Icelandic-style Skyr Yogurt is one brand that is popular no matter where you go, including Trader Joe’s. It carries benefits like omega-3 fatty acids, antioxidants, and, most importantly, probiotics. One crucial probiotic, lactobacillus, is the predominant bacteria found in a healthy vaginal microbiome, which helps maintain an acidic, balanced pH environment.
2. Mixed Berries (Blueberries, Raspberries, and Strawberries): This energizing mix of berries is packed with hydration, nutrients, and fiber for the whole body. The antioxidants in the berries protect against free radicals that can cause oxidative stress, potentially damaging cells and tissues, including those in the vaginal area.
3. 100% Pure Cranberry Juice: Not only does cranberry juice add a refreshing touch to a poolside drink, but it can also help prevent UTIs by preventing bacteria from attaching to the urinary tract walls.
4. Organic Chunky Homestyle Guacamole: The healthy fats in avocados provide building blocks for hormone production and support the resilience of vaginal tissues.
5. Organic Seedy Crackers: High-fiber ingredients in these crackers support the growth of lactobacillus in the vagina, protecting against bacterial vaginosis and yeast infections.
6. Spinach and Kale Greek Yogurt Dip: Packed with probiotics, this dip supports a healthy vagina by providing increased moisture, improved immune function, and fighting against potential infections.
7. Garlic and Black Pepper Almonds: Almonds are packed with vitamin E, which protects cells and supports immune function, indirectly benefiting vaginal health.
8. Edamame: High in protein and fiber, edamame offers a plant-based protein that supports vaginal health in various ways, including hormone balance.

The Takeaway

When it comes to maintaining vaginal health, there is no one right answer. Just as several factors play into keeping our overall body healthy, the same rule applies to our vaginal health. Always practice proper hygiene by changing out of sweaty or wet clothes, using a pH-balanced cleanser to wash, and eating a healthy, balanced diet. If you have concerns about your vaginal health or notice any recent changes, it’s important to consult with your primary physician or OB/GYN for a professional opinion. By following these nutrition tips and maintaining other healthy practices, you and your vagina will be happy and healthy all summer long!