5 tips for restoring your intimate flora naturally

What is intimate flora?

Just as the intestines are home to the intestinal flora, the vagina is home to a group of micro-organisms that make up the intimate flora, mainly consisting of the vaginal flora or Döderlein flora.

A healthy vaginal microbiome is relatively undiversified. In fact, 90% of it is made up of lactobacilli, beneficial lactic acid bacteria that develop various defence mechanisms against pathogenic germs.

In particular, these lactobacilli synthesise lactic acid, which maintains sufficient acidity within the vagina (vaginal pH between 3.5 and 4.5), create a protective biofilm by adhering to the vaginal walls and produce a biosurfactant that prevents infections (1-2).

Intimate flora imbalance: what causes it?

When "hostile" bacteria take over from the "good" bacteria, the balance of this ecosystem is upset: this is known as vaginal dysbiosis.

Vaginal dysbiosis occurs more frequently in different contexts:

• after antibiotic treatment (because antibiotics affect both pathogenic and beneficial bacteria);
• during periods of hormonal change (in pregnant women, during the menopause or during certain phases of the menstrual cycle) (3-4);
• excessive or inappropriate personal hygiene.
• an unbalanced diet, particularly one high in sugars and saturated fats (5);
• stress.

What are the symptoms of an imbalance in intimate flora?

An imbalance in vaginal flora generally results in a series of discomforts within the urogenital sphere: abundant, coloured or foul-smelling vaginal discharge, itching or irritation, burning sensations, painful sexual intercourse (6), etc.

These symptoms sometimes go hand in hand with urinary or vaginal infections, including Candida albicans mycoses or bacterial vaginosis (E. coli, Gardnerella vaginalis, etc.) (7-8).

How can you restore your intimate flora? 5 natural tips

Adopt intimate hygiene that respects the vaginal flora

To preserve and restore your intimate flora, practise gentle intimate hygiene. Avoid douching at all costs - the vagina has a natural ability to clean itself - and prefer manual washing to flannels and shower flowers (9). Use a soap with a neutral pH, or even a slightly basic pH in the case of vaginal infections. If you need to wash every day, beware of over-hygiene, which can unbalance the vaginal microbiome: 2 toilets a day, no more.

Cotton underwear is more breathable and should be changed daily. Don't wear clothes that are too tight, which can lead to irritation and maceration (10). During your period, change your pads every 4 to 6 hours.

One last good idea: always wipe yourself from front to back when you go to the toilet, to limit the migration of faecal bacteria to the urinary and genital tracts.

Review your diet

While the links between diet and vaginal flora have yet to be fully explored, naturopaths recommend drastically reducing sugar intake in the event of vaginal candidiasis. Carbohydrates are the preferred fuel for Candida albicans (11).

By virtue of their potential antifungal properties, certain herbs and spices such as cinnamon, oregano and turmeric are frequently recommended. Sources of caprylic acid, such as coconut oil, also deserve to be highlighted (Candalb combines caprylic acid with 4 probiotic lactic acid bacteria specially dedicated to vaginal microbiotic balance) (12).

At the same time, it's a good idea to include lacto-fermented foods (sauerkraut, miso, kimchi, kefir) in your daily diet, as they provide beneficial probiotic bacteria, as well as vegetables rich in prebiotics (garlic, artichoke, onion, leek, etc.) to help with their seeding. You can also optimise your intake by supplementing directly with fructo-oligosaccharides, non-digestible sugars with recognised prebiotic effects (for example with FOS, extracted from beetroot using a bioconversion process guaranteed to be GMO-free) (13).

Improve stress management

It would appear that exposure to chronic stress destabilises the balance of the vaginal microbiota. The increased secretion of cortisol and noradrenaline is thought to lead to a weakening of the immune system and a pro-inflammatory response, both of which are thought to pave the way for pathogenic invasions (creating, for example, a breeding ground for recurrent mycosis) (14).

For better emotional management, consider exploring natural techniques such as yoga, sophrology or breathing exercises like cardiac coherence.

Also consider adaptogenic plants such as maca or tulsi, which support relaxation and mental health (both found in the synergistic Adrenal Support Formula, in combination with magnesium, which contributes to normal psychological function) (15-16).

Stop smoking

Tobacco isn't just the enemy of our arteries. It's also the enemy of the vagina!

This is because nicotine reduces blood levels of oestrogen, the hormone essential for good vaginal function, and also because the many toxic components found in cigarettes "suffocate" the cells of the vaginal mucosa (17).

So quitting smoking indirectly means regenerating your intimate flora...

Rebalance intimate flora with probiotics

The aim of vaginal probiotics is to reseed the local flora with 'friendly' micro-organisms in order to restore a harmonious environment. The most effective probiotics are based primarily on strains of lactobacilli isolated by researchers from healthy microbiomes, including Lactobacillus GG, Lactobacillus rhamnosus, Lactobacillus reuteri, Lactobacillus plantarum and Lactobacillus salivarius (18). They sometimes include certain bifidobacteria capable of attaching themselves to the vaginal mucosa (19).

These bacteria will become even better established in the vaginal environment if they are combined with prebiotics that support their growth and development. This is precisely why the Vaginal Health oral microbiotic supplement combines 5 carefully selected probiotic strains (Lactobacillus rhamnosus, Bifidobacterium lactis, Lactobacillus salivarius, Lactobacillus acidophilus and Lactobacillus casei) with fructo-oligosaccharides in a single formula.