Your vulva deserves love and attention, but most of us never learned how to actually care for it. Between conflicting advice on cleansing, confusing discharge questions, and endless "feminine hygiene" products promising miracles, taking care of your vulva can feel overwhelming.
The truth is, your vulva is incredibly smart. It knows how to take care of itself. But there are real ways you can support its natural health and keep it happy.
Let's break down five evidence-based strategies to maintain vulvar and vaginal wellness so you can feel confident and comfortable in your own body.
What's the Difference Between Your Vulva and Vagina?
Before we dive into keeping your vulva happy, let's clarify what we're talking about.
Your vulva includes everything you see on the outside:
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Your clitoris
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Clitoral hood
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Inner labia
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Outer labia
Your vagina is the internal muscular canal that connects your cervix to the outside of your body.
When we talk about vulvar and vaginal health, we're talking about the entire genital area and how to support its natural functioning.
1. Understand Your Vaginal pH and What's Normal
What Is Vaginal pH?
Your vagina maintains a naturally acidic environment with a pH between 3.5 and 4.5.[1] This acidic environment is your body's built-in protection system. It allows beneficial bacteria called lactobacilli to thrive while preventing harmful bacteria from taking over.
Why pH Matters
When your vaginal pH stays in the healthy range, you experience:
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Natural self-cleaning
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Healthy vaginal discharge
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Protection against infections
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Better overall vaginal health
What Throws Off Your pH
According to research on genitourinary syndrome of menopause, several things can disrupt your pH balance:
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Douching
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Scented soaps and body washes
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Flavored condoms
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Tampons or menstrual cups left in too long
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Certain sexual practices
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Hormonal changes during menopause
What's a Normal Vaginal Discharge?
Your vagina naturally produces discharge. The amount and consistency change throughout your cycle, and that's completely normal. Healthy discharge should be:
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Clear to white
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Without a strong odor
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Small in amount (about half to one teaspoon)
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Consistent with what's normal for you
If your discharge suddenly changes color, develops a strong smell, becomes chunky, or comes with itching or burning, that's your signal to see a healthcare provider.
2. Clean Your Vulva the Right Way
Water Is Your Best Friend
Your vulva needs gentle cleansing, and water is genuinely all you need. Yes, just water.
Here's how to properly cleanse your vulva:
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Use your fingers or a clean washcloth
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Gently separate your labia
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Rinse with warm water
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Pat dry with a clean towel
That's it. Your vulva cleans itself through this gentle rinsing and your body's natural processes.
What NOT to Use
Skip the douches. Douching forces water and chemicals into your vagina, disrupting your natural pH and actually pushing bacteria where they shouldn't be. Research consistently shows douching increases your risk of infections and other complications.
Avoid scented products. Scented soaps, body washes, and "feminine hygiene" products contain fragrances and dyes that irritate your vulva and disrupt your pH. Even products marketed as hypoallergenic often contain irritating ingredients.
Don't use vaginal washes. While these products claim to clean without disrupting pH, many contain dyes and fragrances that are known irritants. They often wash away beneficial bacteria along with the harmful ones.
Never insert cleaning agents inside your vagina. This includes gels, deodorants, perfumed products, and even scented wipes. Internal irritation can lead to infections and serious discomfort.
A Small Help: Unscented Wipes
If you want to freshen up throughout the day, unscented baby wipes are the lesser of evils, but use them sparingly and watch for irritation.
3. Support Vaginal Health Through What You Wear
Choose Cotton Underwear
Cotton is breathable and allows your vulva to stay dry without creating a warm, moist environment where bacteria thrive. Research shows that people wearing breathable cotton underwear have lower rates of bacterial vaginosis compared to those wearing synthetic materials.[2]
Cotton also prevents the buildup of sweat and moisture that can create odor and discomfort.
Skip the Super Tight Styles
While lacy thongs and tight underwear might feel sexy, they create friction and restrict airflow. This can increase irritation, moisture buildup, and bacterial overgrowth.
Save the fancy underwear for special occasions and stick with breathable, well-fitting cotton daily.
Wash Your Underwear Properly
Rotate your washcloths and towels regularly because they accumulate bacteria that can negatively affect your vulva. Wash your underwear in mild detergent and rinse thoroughly to remove any soap residue.
4. Feed Your Vulva Through Smart Nutrition
Foods That Support Vaginal Health
What you eat directly affects your vaginal health. Your body's secretions include nutrients from your diet, which influences both the health and taste of your vulva.
Foods that support vaginal health:
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Pineapple and strawberries
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Yogurt with live cultures
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Cranberries and cranberry juice
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Leafy greens
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Fatty fish rich in omega-3s
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Fresh legumes
These foods contain antioxidants and probiotics that support your natural bacterial balance and keep your vulva healthy.[3]
Hydration Is Essential
Dehydration concentrates everything, including vaginal secretions, which can intensify odor and affect taste. Drinking plenty of water keeps your entire body hydrated, including your vulva. Aim for at least 8 glasses daily.
What to Limit
Certain foods and drinks can make your vulva taste stronger or create more odor:
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Heavily spiced foods
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Garlic and onion
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Sugary foods and drinks
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Red meat
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Alcohol and tobacco
A good rule of thumb: If a food changes the smell of your sweat or urine, it will also affect your vaginal secretions.
Add a Probiotic
Probiotic supplements containing lactobacillus can increase the amount of beneficial bacteria in your vagina, supporting your natural pH balance and vaginal health.
5. Use Products That Actually Support Your Vulva
Why Most "Feminine Hygiene" Products Don't Work
The billion-dollar feminine hygiene industry has convinced us our vulvas need fixing. They don't. But if you're dealing with vaginal dryness, decreased arousal, or discomfort during sex, there are products specifically designed to support your natural health.
Hyaluronic Acid for Hydration
Hyaluronic acid is a naturally occurring compound that holds moisture in tissue. Research shows that vaginal gels containing hyaluronic acid effectively treat vaginal dryness without disrupting your pH balance.[4]
Miracle Melts are vaginal inserts designed to provide deep hydration where you need it most. Made with hyaluronic acid and glycerides, they're specifically formulated to:
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Support vaginal moisture and elasticity
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Provide relief in as little as one use
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Work with your body's natural processes
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Stay fragrance-free and hormone-free
Water-Based Lubricants
During sex or masturbation, a quality water-based lubricant reduces friction and supports arousal. Love Sesh is formulated with ashwagandha and black cohosh to support natural arousal while keeping your pH balanced.
Pleasure-Enhancing Intimacy Oil
If you're looking to enhance sensation and pleasure, Mood Maker is an intimacy oil designed with adaptogenic herbs like ashwagandha and damiana to support arousal and pleasure naturally.
Common Vulvar Issues and When to Seek Help
Infections
Bacterial vaginosis, yeast infections, and urinary tract infections all disrupt your vaginal pH and environment. Signs include:
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Unusual discharge (gray, green, or very yellow)
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Fishy odor
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Itching or burning
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Pain during urination or sex
These require medical treatment. See your healthcare provider if you notice these symptoms.
Vaginal Dryness
Vaginal dryness affects many women, especially during perimenopause and menopause.[5] It can make sex uncomfortable and affect your quality of life. Rather than ignoring it, support your vulva with hydrating products and speak with your provider about additional options.
Changes in Discharge or Odor
Your discharge naturally changes throughout your cycle. But if you notice a sudden, persistent change accompanied by other symptoms, schedule an appointment with your healthcare provider.
Daily Habits for Long-Term Vulvar Health
Wipe Front to Back
Always wipe from front to back after using the bathroom. This keeps rectal bacteria away from your vagina and urethra, reducing your risk of urinary tract infections.
Urinate After Sex or Masturbation
Urinating after sexual activity reduces bacteria in your urethra and helps prevent UTIs. This simple habit makes a significant difference in preventing infections.
Get Regular Checkups
Schedule annual well-woman exams with your healthcare provider. Regular pap smears (every 2-3 years starting at age 22) help detect cervical cancer early and catch other issues before they become serious.
Manage Your Stress
Chronic stress affects your entire body, including your vulva. Managing stress through exercise, meditation, sleep, and other relaxation methods supports your overall health and vaginal wellness.
Exercise Regularly
Physical activity improves blood flow to your entire body, including your vulva. Better circulation supports natural lubrication and overall vaginal health.
FAQ
Q: Can I change the taste of my vulva?
A: Slightly. Your diet affects vaginal secretions, so eating pineapple might make you taste sweeter, but these changes are subtle. The most important thing is that your vulva is healthy, not that it tastes a specific way.
Q: Is vaginal odor always a sign of infection?
A: No. All vulvas have a natural scent. Your scent changes throughout your cycle, with diet, exercise, and hormonal changes. Odor that changes suddenly or comes with other symptoms like itching or unusual discharge might indicate an infection. Trust your body and see a provider if something feels off.
Q: How often should I wash my vulva?
A: Daily with water is fine. If you want to use a gentle cleanser, use it externally only, never inside. Overwashing can disrupt your natural balance.
Q: Is it normal for discharge to change throughout the month?
A: Absolutely. Discharge changes in amount, consistency, and texture based on where you are in your cycle. This is your body doing exactly what it's supposed to do.
Q: Can I use regular soap on my vulva?
A: Only on the external areas like your outer labia, never inside. Regular soap can disrupt your pH. Water alone is best for internal cleansing.
Q: When should I see a doctor about vulvar health?
A: See a provider if you notice persistent itching, burning, unusual discharge, pain during sex, a fishy odor, or any significant change in what's normal for you.
References
[1] Gandhi, J., Chen, A., Dagur, G., Smith, N., Cali, B., Khan, S. A. (2016). "Genitourinary syndrome of menopause: an overview of clinical manifestations, pathophysiology, etiology, evaluation, and management." American Journal of Obstetrics and Gynecology.
[2] Waetjen, L. E., Crawford, S. L., Chang, P. Y., Reed, B. D., Hess, R., Avis, N. E., Harlow, S. D., Greendale, G. A., Dugan, S. A., Gold, E. B. (2018). "Factors associated with developing vaginal dryness symptoms in women transitioning through menopause: a longitudinal study." Menopause.
[3] Waetjen, L. E., Crawford, S. L., Chang, P. Y., Reed, B. D., Hess, R., Avis, N. E., Harlow, S. D., Greendale, G. A., Dugan, S. A., Gold, E. B. (2018). "Factors associated with developing vaginal dryness symptoms in women transitioning through menopause: a longitudinal study." Menopause.
[4] Chen, J., Geng, L., Song, X., Li, H., Giordan, N., Liao, Q. (2013). "Evaluation of the efficacy and safety of hyaluronic acid vaginal gel to ease vaginal dryness: a multicenter, randomized, controlled, open-label, parallel-group, clinical trial." Journal of Sexual Medicine.
[5] Gandhi, J., Chen, A., Dagur, G., Smith, N., Cali, B., Khan, S. A. (2016). "Genitourinary syndrome of menopause: an overview of clinical manifestations, pathophysiology, etiology, evaluation, and management." American Journal of Obstetrics and Gynecology.
