[Mini] Five Factors Affecting Your Vaginal Microbiome | Ep. 107

We explore the five key factors beyond hormone imbalance that can cause vaginal irritation, infection, and microbiome disruptions that many women experience without clear explanations. This mini-episode provides practical detection strategies and solutions for identifying your specific triggers, with special focus on maintaining vaginal health while traveling.

• Blood sugar spikes provide food for yeast and other microbes, especially when consuming sugar without protein, fiber or fat
• Gut health imbalances and antibiotic use disturb both digestive and vaginal microbiomes
• Estrogen levels affect glycogen availability and infection susceptibility when too high or too low
• Vaginal pH can be disrupted by menstrual products, soaps, fragrances, menstrual blood, and semen
• Compromised immune function from stress or illness decreases your body's ability to maintain microbiome balance
• Choose breathable cotton underwear and appropriate menstrual products when traveling
• Plan ahead for proper sleep, hydration, and nutrition when traveling to maintain immune function
• Prepare protein and fat-forward snacks to stabilize blood sugar during trips

Future you is going to love yourself for planning ahead, and you will feel so much better throughout the day, energy-wise, plus hopefully you won't have as much irritation.

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Chapters

• 0:00 Introduction to Vaginal Irritation Factors
• 1:46 Five Key Factors Affecting Vaginal Health
• 3:22 Blood Sugar and Gut Health Impact
• 7:17 Estrogen, pH, and Immune Function
• 9:22 Travel Tips for Vaginal Health
• 12:36 Planning Ahead for Better Outcomes

Transcript

Speaker 1: 0:00

Hello and welcome to Hormone Mavens out there. I'm Bridget Walton and I am your host today here on this episode. Number 106, no 107 of I'm Hormonal Today is a mini episode, and this is a continuation of this week's earlier conversation where we talked about what are the things that aren't just hormones that can influence your vagina. Now, if you're like me and I hope that you aren't, but if you are then this probably sounds familiar to you that I spent years and years trying to figure out what the heck is going on with my hormones. Why am I always having irritation? Why does it feel like I have yeast infections all the time, but actually, whenever I get tested for them, I have no yeast infection. It sucks, it's frustrating, it's confusing and oftentimes we're not really given a lot of tools to figure out what's going on. So that's what we're talking about today. If you have a lot of irritation, then this is going to be a helpful episode for you, just to hear again what are the factors outside of just hormone balance that can impact irritation or infection or overgrowth, and then also if you want to avoid those in the future, then this could be really helpful for you. I'm going to be talking through what you might want to consider while you're traveling too. I know a lot of you guys out there are travelers, you're on flights, you're out and about moving, so I will be sharing a couple of thoughts and tips for you, specifically in regard to when you're on the go. So let's dive into it, which is what we do on these Tuesday no Thursday mini episodes, and let me recap what you learned on Tuesday's episode.

Speaker 1: 1:46

So the top five factors that can influence irritation or overgrowth or infection with your vaginal microbiome are these five things. So one, blood sugar. Two, your gut health and especially considering if you've used antibiotics recently, those can definitely throw your gut health and, especially considering if you've used antibiotics recently, those can definitely throw your gut health and your micro balance for a loop. Three, looking at estrogen levels. So okay, this one obviously is a hormone and hormone balance influences it. But if your estrogen is really high, that can promote or that could lead to overgrowth. Also, if it's really low, then there could be some opportunistic overgrowth.

Speaker 1: 2:30

Number four what's going on with your vaginal pH? Is your menstrual blood? Is a soap that you're using? Is a pad that you're using impacting your pH, making it less acidic and therefore allowing for this potential overgrowth? And then, fifth and finally, is your immune function a little bit compromised, right? Is there something going on with really high stress that could be impeding your immune function? Or maybe, again coming back to your gut microbiome and balance, is there something going on there? Because, as you may know, most of your immune function is really housed in your digestive system. So let me come back to the start of that list to give a little bit more context, or how you might know or feel that one of these five things is a factor for you.

Speaker 1: 3:22

So, coming back to blood sugar spikes, oftentimes if your blood sugar is spiking, or if you have high blood sugar, and this could be from eating like normal things that have carbs and sugars in them, but also if you are eating those things without a protein with it, without some sort of fiber, without some sort of fat, because those three things can help to slow the absorption and minimize that blood sugar spike. Now, if you have rollercoaster blood sugar, then you might be somebody who has really erratic energy levels in the afternoon, so you might find that, okay, I need caffeine. Or you might be craving sugar, craving carbs, craving food, getting hangry. That's a big sign too. So if you're somebody who experiences those things, start making a note of when you have dessert or when you have your favorite latte from your local coffee shop that has a bunch of sugar in it. Does that tie to irritation at all? Is there any correlation there? So keep an eye on that, first and again. The reason why this is relevant is because when your blood sugar is high, that glucose itself can be a food source for yeast or for other microbes that may be overgrowing.

Speaker 1: 4:41

Next, let's touch on this conversation of gut health, microbiome balance as well as antibiotics. So this could be a factor for you that you want to dig into. If you have a lot of bloating, if you are not having daily bowel movements, if you have constipation or diarrhea, if you are not having daily bowel movements, if you have constipation or diarrhea anything any signal to you that, like, something is up with your digestive system also could be acid reflux, could be nausea, anything that's like, hmm, something is bothering me. So this is not how quote unquote normal digestion should be. That could be a signal to you that, okay, something could be off. There could be some kind of imbalance in your microbiome and that in and of itself that overgrowth? Well, it could be an overgrowth of yeast, and whatever is going on in your gut microbiome is, you betcha, going to be mirrored in your vaginal microbiome. So, getting to the bottom of what's going on in your gut, supporting bringing it back into balance and maybe that's through changing your diet a little bit, maybe eating less sugars, maybe incorporating some antimicrobial herbs, some different options like that, of course, you can get really clear data on this by using a gut panel, by doing a stool test to see exactly what the breakdown is, but you also don't always need to do that too. The moral of the story here, though, is that understanding what your gut health is like, that's going to really shine some light on your vaginal microbiome as well.

Speaker 1: 6:15

Quick note to reiterate why are antibiotics so essential? For this conversation is because and by conversation I mean for your gut health is because antibiotics aren't discriminating when they are just like blasting well bacteria, right, you take it for an infection, but it also can definitely do a bamboozle on some of the other bacteria that you need and want, right, there's so many beneficial bacteria in our bodies, and part of what they do is to help keep things like yeast in check. So, just like with estrogen, as we'll talk about in a minute, everything is about balance, and so if you have taken a lot of antibiotics in your life, or maybe just recently, you notice that things aren't back to normal when it comes to your digestion, well, that could be a good place for you to start. Next let's look at estrogen, because when estrogen is high this comes back to the blood sugar conversation. When estrogen is high, that is also going to present a picture where there is more glycogen available in your blood and glycogen breaks down into more glucose. So TLDR, more snacks, more food for yeast or other potential microbes to gobble up and overgrow. Low estrogen has this impact where it makes you more prone to infection. So that's why we want that balance.

Speaker 1: 7:47

Number four thinking about pH levels in your vaginal microbiome. What can influence your vaginal pH? That could be the menstrual products that you're using. It could be the soap that you're using. It could be anything with fragrance. I would totally keep anything with fragrance at an arm's length, a football field's length, away from my vagina. So some food for thought with you on that. Of course, too, menstrual blood Blood is not the same pH as your vaginal microbiome, so for some people that may be more sensitive or more influential on your vaginal microbiome than others. And then two, if you are with a partner and semen is in the mix, semen does not have the same pH as your vaginal microbiome either. So a couple notes for you, as you were putting on your detective hat and putting the pieces of this together, as you were putting on your detective hat and putting the pieces of this together.

Speaker 1: 8:40

Fifth and finally, before we get to these travel-specific tips, your immune system is definitely going to impact how your body is reacting to overgrowth or potential overgrowth. So if you're really stressed, that's going to impact your immune system. Also, if you're sick or if you have a compromised gut microbiome, those things will also influence your immune function. So be cognizant of that connection there. And overall, how is your immune health? Are you getting sick a lot? Are you getting sick every quarter? Well, how can we work on that? Work on that foundation and support your vaginal microbiome health.

Speaker 1: 9:17

Okay, let's transition into what you want to think about if you are traveling. So the first thing that I think of, or for me, when I was traveling a lot for work, I'm like sitting on a plane all day and then I'm, before that I'm sitting in the airport terminal, and then after that I'm driving to my customer location, or I'm just otherwise not getting out and about moving my body, taking walks as much as I would be at home. Now, if that is applicable to you too, then just be thinking of what kind of underwear am I using? Or what sort of pants? Is it really tight and restrictive? Now, this is important because if you are using underwear that is made of a synthetic material that can really trap moisture and limit airflow, now we're like why does my vagina need airflow? Again, it's just because airflow, or I guess a lack thereof, is going to support yeast growth. So if this is you, then making sure that you have an option that you like, that is, comfortable, breathable fabric, probably a more natural fabric like cotton. That's going to be your real go-to. Personally, I like to use a brand called Huha H-U-H-A, so just mini, shout out to them if you're looking for a recommendation. On the same note of breathability and airflow, just be thinking about what menstrual product are you going to choose. If you're using a panty liner for day after day after day, then that extended and limited airflow could result in a pH shift. Also, this combination of sweat and friction can lead to micro tears, which then can in and of themselves, be a bit of a breeding ground for bacteria and yeast. So food for thought there.

Speaker 1: 11:09

The next recommendation and I know I'm kind of flying through these, but stick with me the next thing I want you to keep in mind is that if you are traveling, if you're on the move and you have jet lag that raised cortisol from the stress of travel itself, also, maybe you're not getting as much sleep as you normally do at home those things can all impact your immune function. So, planning ahead for your hydration, planning ahead for your sleep, making sure you know this is something that's really impacting you. Well, can you get, can you pick, flights that get to your destination earlier or maybe that leave a little bit later, so you're not having to disrupt your sleep patterns all the time figuring out what are a little bit later, so you're not having to disrupt your sleep patterns all the time, figuring out what are the ways that work for you, whether you travel for work and you can pick your own flights, or well, it's probably easier when you're doing your own personal travel, but just being aware that what happens with your sleep, what happens with your stress? That's going to impact your microbiome. Just another thing to put on the list as you're investigating. Okay, do I have irritation or do I get infections after a night of lost sleep or whatever else it is that is on your observation for the month?

Speaker 1: 12:28

Now, the next thing that I want to mention, too, would be your diet while you're traveling. So, of course, we talked about blood sugar, but just my recommendation to you is to really take a couple minutes to plan out. What are your go-to places at the airport, what are your go-to foods at the lounge that you like to eat at? Where do you have an easy opportunity or what's an accessible grocery store for you to pick up your breakfast foods once you get to your destination, instead of relying on the hotel's continental breakfast itself? This is so important, this planning piece, planning, planning, planning, planning ahead because if you are leaving it up to chance, if you're just like, I'll figure out what I'm gonna eat when I get there, that's, when you're not eating this, the thing that is best for you, you're not eating the thing that is going to support your overall nourishment and nutrition and blood sugar levels. So I know that it is so much easier said than done planning ahead. But what I want you to do is, if you are somebody, you have a trip coming up, go ahead right now.

Speaker 1: 13:42

Block out some time on your calendar, just like 15 minutes, we don't need to get crazy. Block out some time to really make a plan for what you're going to eat. What snacks are you going to bring ahead of time? Ideally, right, we're focusing on protein and fat forward snacks. How can you minimize your added sugar or minimize sugar overall, unless it's in, maybe a whole food, fruit form? But spend some time to put this plan together.

Speaker 1: 14:16

But spend some time to put this plan together. Future, you is going to love yourself for it and you will feel so much better throughout the day, energy-wise, but also, hopefully, you won't have as much irritation as maybe you have had, or you won't have it at all, if this isn't something that you've been met with yet. So that is it for today. I hope that you appreciated this recap from Tuesday's episode. I know this is, for many of you, probably something totally new, right, thinking of, oh, how did my dessert last night impact my vagina? Right, we're like, ah, that's not what I normally thought of, but hopefully this is helpful for you to hear it again and hear a couple of more specific tips if you are on the move. So thanks for listening Again. I'm Bridget Walton and I will see you on the next one.