Physical Health (activity and nutrition)

Physical health is greatly influenced by activity and nutrition. Engaging in regular, moderately intense exercise is great not only for our physical, but also our mental health. It’s recommended that we carry out at least 2.5hrs of moderately intense exercise a week such as running, cycling, dancing, playing tennis, swimming, etc.

Good nutrition and physical activity work together to decrease the risk of serious health conditions such as Type 2 Diabetes Mellitus, Coronary Heart Disease and some cancers, manage existing health issues such as Hypertension and Diabetes, and support weight management.

Moderate to vigorous exercise has also been shown to increase libido (sex drive) as well as improve sexual performance – great, right?

Exercises such as Kegel exercises, Yoga and Pilates are also beneficial for vaginal health as they focus on strengthening pelvic floor muscles and can help prevent or control urinary incontinence and help support internal organs.

When it comes to supporting intimate health in women, nutrition plays a crucial role.

Here are some dietary tips to consider:

1. Cranberries are known for their potential benefits in maintaining urinary tract health and can help prevent urinary tract infections (UTIs) and support vaginal health.
2. Sweet potatoes are rich in vitamins A and C which help support vaginal health as they contain beta carotene and Vitamin A for healthy mucous membranes.
3. Probiotics can help balance the vaginal microbiome and improve overall vaginal health.
4. Omega 3, which are mostly found in fresh oily fish such as salmon, mackerel and sardines, have anti-inflammatory properties which help maintain the health of the vaginal mucosa.
5. Zinc which is found in foods such as almonds, walnuts, pumpkin seeds, turkey and chicken are beneficial for the immune system and wound healing.

Remember that individual needs vary, so it’s essential to maintain a balanced diet and stay hydrated. The key to eating a balanced diet is to eat a wide variety of foods in the appropriate portion size.

Taking care of intimate health is essential and is an important aspect of overall well-being, and the choice of underwear and clothing can play a significant role.

Here are some tips:

1. Choose the right underwear:
Opt for natural fibres like cotton. Cotton is gentle on the skin, breathable, and comfortable. It allows for ventilation and helps prevent irritation.

Avoid wearing tight fitting underwear as it can lead to irritation and increased moisture and heat, which can irritate the vulva and increase the risk of vaginal infections.

Avoid synthetic materials like nylon, spandex, and polyester, especially in the intimate area as these fabrics are less breathable, have limited airflow, trap moisture and can cause skin irritation. If you do choose to wear these materials – especially for a special occasion – then it’s good to limit their use and switch back to breathable, loose fitting underwear as soon as possible.

2. Carry out regular intimate hygiene: 

Regularly change and wash your underwear, especially if they get wet during the day, to maintain cleanliness and prevent the overgrowth of bacteria. This helps reduce your risk of infections such as thrush (vaginal candidiasis) and Bacterial Vaginosis.

Change your underwear promptly after exercising. The build up of sweat in the intimate area creates the ideal environment (warm, dark and moist) for bacteria to grow.

Shower with water alone or use Femfresh’s Daily wash, which not only keeps your intimate area feeling clean, but also supports the vaginal microbiome and helps balance pH. Alternatively, Femfresh’s 0% Sensitive daily wipes on your intimate area soon after exercising to remove any excess moisture and sweat. A good choice would be to keep a pack of Femfresh’s 0% sensitive daily wipes in your gym bag to use after working out when you’re on the go to keep your vulva feeling clean and fresh. Don’t forget to wipe from front to back to reduce the risk of contamination from the anus to vagina!

3. Practise safe sex: 

Use water based lubricants and non-latex condoms to minimise irritation and discomfort during sexual intercourse whilst protecting you against sexually transmitted infection.

Go for regular STI screening – it’s nothing to be embarrassed about – everyone at a sexual health clinic are all there for similar reasons.