Take Charge of your Feminine Health

Take Charge of your Feminine Health

Over the years, a growing number of cosmetic procedures and hygienic products were made available. However, there are many ways to improve women’s health naturally and without spending too much. In this article, let us discuss some healthy and natural ways to take charge of your feminine health. Read on, and we hope you find something that could benefit you. 

Feminine Health

There are many aspects to feminine health. It affects more than just the female reproductive system nor a woman’s sex life. Feminine health is also linked to other systems in the body including and not limited to the endocrine system which controls and regulates the production of sex hormones in women (and men), the digestive system that helps the absorption of nutrients from the food that we eat, and other systems in the body such as the nervous system and the circulatory system.

However, in this article, we will be focusing on the female reproductive system. So we’d better start discussing it next. 

The Female Reproductive System

The female reproductive system and its role in reproduction is very complex. To understand this and other related questions about the female reproductive system and its functions, you have to learn the basics, including the structure of the female reproductive organs, and understand their functions.

When you are learning the basics of the female reproductive system, you have to know that structurally, it is classified into two broad categories, the external and internal genitalia.

Structures lying internally and the structures above the vagina are said to be the internal female reproductive organs, and the parts that can be seen externally are called the external female genitalia.



The External Female Genitalia

All the structures that you can see externally are the external female genitalia, which is sometimes collectively named the vulva. It includes the parts surrounding the vaginal and the urethral opening, including the labia majora, labia minora, mons pubis, perineum, and the vestibule.

These structures have a connection to the nervous system via a nerve supply. This nerve supply can respond to all sorts of sensory stimuli such as pain, pressure, temperature, and touch. It's also the reason why these structures are sensitive and active to arousal during sexual intercourse to initiate the process of fertilization of the egg by the sperm, followed by possible pregnancy, then labor, and delivery of a newborn child.

The Internal Female Reproductive Organs

The internal reproductive organs of females include the cervix, fallopian tubes, ovaries, uterus, and the vagina.

Take Charge of your Feminine Health

In learning about feminine health, understanding these (structures and their functions) is fundamental. In the following section, we will be discussing how to take care of these anatomical parts and how to take charge of them.

Ways to Take Care of your Feminine Health

The first — and most important step in taking care of feminine health is knowing and understanding what are the organs involved and how they work. And, we have briefly discussed those in the previous sections. Once you know them, you’ll find it easier to care for them.

Now, here are other ways to take charge of your feminine health.

Eat Right

Maintaining a healthy, balanced diet does not only affect certain bodily systems. It can do your entire body good—including your female reproductive organs such as your vagina and even the internal parts.

baked pastry

Vegetables and fruits can provide vitamins and minerals that the female reproductive organs need to function properly. Foods like yogurt, which contain ‘good bacteria’ and probiotics can also benefit feminine health. 

Here are some foods that are good for your vaginal health:


Eating fish high in omega-3s can help support feminine health. Not only that, because Omega 3s can also:

  • Fight anxiety and depression
  • Fight uncontrolled inflammation
  • Help reduce fats in the liver
  • Improve skeletal health (bone and joint)
  • Keep the Skin Healthy
  • Maintain eye health
  • Prevent blood clots
  • Promote mental health
  • Promote healthy sleep
  • Promote neurological and psychological wellness
  • Reduce signs and symptoms of metabolic syndrome such as diabetes
  • Reduce the risk of cardiovascular diseases
  • Reduce the risk of autoimmune diseases

You can read the benefits of omega 3 here.

Probiotic-rich foods

Fermented foods such as yogurt and kimchi are high in probiotics. Besides warding off infection to keep your body healthy, they also balance your lady part’s pH level. 


Probiotic-rich foods contain live and active cultures that provide our bodies with good bacteria. These good bacteria are particularly helpful in preventing yeast and other infections. What’s more, calcium found yogurt, has been shown to relieve PMS symptoms.


person holding three red apple fruits

Apparently, apples don’t just keep the doctor away. Interestingly, one research in 2014 suggested that the sex lives of women who ate an apple once a day had never been better. How? The researchers say that the phytoestrogen in apples is linked with better arousal, vaginal lubrication, ability to orgasm, and better sexual function.


Here is another food source with phytoestrogen. Soy contains a decent amount of these compounds that mimic estrogen. This is good news for vaginal health, especially in women with reduced estrogen levels. 

We recommend, however, to pick minimally-processed soy products like edamame, miso, tempeh, and tofu.


Get your greens. Besides, what are green veggies not good for?! Almost every healthy advice includes eating leafy greens for overall health.

Now, add feminine health to the long list of green leafy vegetables’ health benefits. The nitrates they contain promote its circulation in the body, including to the vaginal area. With adequate blood supply, vaginal dryness can be avoided and there will be an increased response to stimulation, which can contribute to more frequent and stronger orgasms.

green leafy vegetables

These greens also contain high amounts of calcium, magnesium, and vitamin E, all of which are favourable to muscle health — including the pelvic floor and vaginal muscles.

So, if you want to promote vaginal health, do not forget to include more chard, collard greens, kale, and spinach in your diet.


Who knew that avocados are not just good for the immune system? Yes, your avocado toast topper is also beneficial for your feminine health. Avocados contain a decent amount of vitamins C, E, K, and B6 (Pyridoxine), as well as folate, magnesium, niacin, pantothenic acid, potassium, and Vitamin B2 (riboflavin).

brown bread on white ceramic plate

These nutrients, especially the healthy fats, potassium, and vitamin B-6 — have positive effects on libido. They also enhance the production of estrogen, enhance lubrication, strengthen the walls of the vagina, and possibly increase in vitro fertilization success.


Like avocados and leafy greens, nuts including almonds, hazelnuts, sunflower seeds, and walnuts are a great source of vitamin E, which keeps dryness at bay.

If there is vaginal dryness, it can cause:

  • Burning sensation
  • Discomfort in the vaginal and pelvic regions
  • Frequent urinary tract infections (UTIs) 
  • Minimal bleeding after intercourse
  • Loss of interest in sex
  • Pain during sexual intercourse
  • Soreness
  • Stinging sensation
  • Vaginal itching


red round fruits on white ceramic bowl

Fresh cranberries or unsweetened cranberry juice, if taken on a regular basis, may help individuals who are prone to UTIs. Studies show that cranberries are loaded with compounds that fend off bad bacteria, preventing infection in the reproductive system, as well as the urinary tract.

Sweet Potatoes

Sweet potatoes have huge amounts of Vitamin A, which can contribute to healthy lady parts. It also helps in the production and release of hormones that keep the area energized and lubricated. Along with beta carotene, vitamin A also strengthens and protects uterine walls. Furthermore, research states that these nutrients have direct effects on reproduction and fertility in both men and women. 

Select your underwear wisely

Yes. It is important to choose good underwear for your vaginal health. Experts say that cotton underwear is the best kind for your vajayjay because it is the most breathable. Other professionals suggest, on the other hand, that women are better off not wearing any underwear at night when sleeping. While thongs and silky underwear with ruffles are indeed nice looking, they may bring bacteria to the urethra, which can result in infection such as UTIs.

Avoid Douching

While it would be nice to have a summery fresh smell from using scented products to clean your external genitalia, research says douching could actually be harmful. Douching can wash away some of that healthy bacteria in the vagina, causing disruption in your natural pH (acidity and basicity) and making you more susceptible to infections. Using harsh cleaners, feminine wash, or soaps can also irritate your vagina and only mask the smell, just in case something really is going on. For instance, if the vagina smells foul like something rotting, or if you have bacterial vaginosis (a common vaginal infection), douching can only mask its smell and not treat the real issue. 

So, how do we keep it clean?

Well, vaginas are amazing organs. Not only do they help women bring life into this world during childbirth, but they also know how to take care of themselves. They can self-clean inside your body by naturally producing natural vaginal secretions and balancing the pH levels on their own. 

As Dr. Alyssa Dweck (an expert in female sexual health, gynecologic surgeon, and author of The Complete A to Z for Your V) says, “The inside of your V (referring to the vagina) itself doesn’t need to be vigorously scrubbed” especially if you have sensitive skin or vaginal/vaginal dryness. Since it has its own mechanisms to keep itself clean and pH balanced, it is better to use mild soap with water and ditch the highly fragrant soap.

So, Stick with warm water and mild soap. No vaginal douch needed.

Always wipe from front to back

After peeing or whenever you need to wipe your lady part, wipe from front to back. As you can imagine, wiping from the back (or anus) can introduce bacteria such as E. coli into the vagina. And, for sure, you do not want to bring bad microorganisms or what's lurking from the back over to the front. So keep that in mind to maintain a healthy vagina. You may have heard it before, and it may sound irrelevant at first, but it really is vital.

Avoid Scented Vaginal Products such as Perfume and Sprays

According to Dr. Alyssa Dweck, in her book, we should avoid feminine deodorants, scented tampons, and sprays because the use of these products can lead to allergic reactions, infections, and irritation. Furthermore, she says that the vajayjay typically has a sweet smell and under normal conditions, it is likely that the person sitting beside you (except your sexual partner) notices odor from your vagina.

Get Out of your Swimsuit or Wet Clothes As Soon As Possible When Swimming

woman wearing monokini and standing on seashore

When swimming either in a pool or beach, try to avoid wearing wet clothes (especially undergarments for a long time. Change to dry, clean clothes as soon as possible to avoid infection or irritation.

Avoid Highly Fragranced Fabric Softener or Laundry Detergent When Washing Undergarments

If you have sensitive skin, it is just practical to ditch scented products to wash underwear. Instead, use fragrance-free fabric softener and laundry detergents. 

Ditch Baby Wipes, Sanitary Napkins, and Products with Talcum Powder

You’re probably surprised because using baby products seems nice since these products are supposed to be gentle and safe for all. However, according to the American Cancer Society, there are links between talcum powder and cancer. Research has suggested that talcum powder applied to the genital area or those on sanitary napkins (as well as condoms and diaphragms) might cause cancer in the ovaries. 

Take Supplements

One way to help your body get the amount of nutrients it needs is by taking supplements. If you lack vitamins and minerals, consider taking multivitamin supplements to replenish them. If you lack hormones, you could also take hormonal support supplements.

However, it is important to take them with your primary health care provider’s approval or under the supervision of your family doctor. 

Walk everyday

Believe it or not, your female parts will thank you for walking every day. Daily walks promote healthy muscles in the thigh and legs and help prevent tight inner thigh muscles. Otherwise, tension and pain in the vagina may occur. 

Do kegel exercises

If you have not heard about kegel exercises before, don’t worry. Kegel exercise can be achieved by pretending to urinate and then holding it. Otherwise termed as pelvic-floor exercise, Kegel involves repeated contraction and relaxation of the muscles that form the part of the pelvic floor. The pelvic floor muscles include the muscles around the vagina, urethra, and anus. Having strong pelvic muscles not only leads to better sexual experience but also easier childbirth.

Watch the video below to learn more about kegel exercise and how to doit at home.



Applied Science Nutrition Tip

Here are some easy and healthy smoothie recipes to help you take charge of your feminine health:

All-Natural Women’s Healthy Smoothie

two green shakes

This is a recipe called women’s health smoothie, a strategic blend of healthy foods including fruits, nuts, and greens that contain vitamins, minerals, and antioxidants.

Servings:1 - 2


  • 1/2 avocado
  • 1/2 banana
  • 1 cup blueberries
  • 1/4 cup chia seeds
  • 1 cup kefir milk
  • 1/2 cup packed spinach
  • 4 tablespoon walnuts


  • Gather all ingredients and wash them thoroughly.
  • After making sure they are clean, pour the ingredients into a high-powered blender.
  • Add ice if you prefer chilled smoothies.
  • Blend on a high setting until a smooth consistency is reached.


As you have probably noticed, this blend contains the following healthy foods:


- rich in omega 3 fatty acids


- contains potassium and vitamin B6


- has anti-inflammatory effects, high in vitamin C

Chia seeds

- contains omega 3, calcium, and fibre

Milk (kefir)

- has calcium and probiotics


- rich in antioxidants, calcium, and iron


- may help skin tissue repair due to vitamin E content, has calcium and protein

Hormone Balancing Smoothie

person holding clear glass mason mug

If your main concern is your fluctuating hormone, here is the best hormone balancing smoothie that you can try:

Servings:1 - 2


  •  1 large bunch (1 handful) baby spinach or arugula
  •  2 tablespoon sunflower seeds
  •  ½ fresh apple fruit, sliced or chopped
  •  1 inch knob fresh ginger
  •  1 whole orange, peeled and chopped
  •  1 cup of ice


  • Gather all ingredients.
  • Pour the ingredients into a container of a high-powered blender.
  • Blend on a high setting until a smooth or desired consistency is reached.


Baby spinach or arugula

- help reduce chronic inflammation

Fresh apple fruit

- Contain fibre, has low calories, and rich in antioxidants


- Aids in reducing prostaglandin production; helps reduce signs and symptoms of menstrual cramps, especially to those who have PMS


- Rich in vitamins and minerals

Sunflower Seeds

- have high levels of vitamin E, which has been linked with boosting progesterone levels in women

Please be mindful of the ingredients and avoid consuming them if you have any allergy. These all-natural, easy smoothie recipe options aim to nourish the body and promote healthy feminine health. You can also read more about the tips on keeping the hormones in balance to find out other ways to improve your feminine health. 

Get a Hormone Support Cookbook! 

You can also purchase the following hormone solution cookbook that offers recipes to help keep your hormones in balance. It can help support your cravings for yummy yet healthy foods without enduring bland and tasteless foods. 

Our cookbooks have several meal plans and recipes, which adult women in their 40's, 50's, and 60's are able to eat for a healthy lifestyle!

Take Charge of your Feminine Health

This article on ways to promote feminine health, including all the images, texts, and other documents was created for informational purposes only. It is not intended to replace professional medical advice, diagnosis, recommendations, or treatment. Please ask and follow the orders of your family physician or other qualified healthcare providers.

If you have other inquiries regarding a specific medical condition or other matters related to your current health, please book an appointment with your healthcare provider. Never delay or disregard professional medical advice due to something you have read from this post.

Medical Disclaimer

person writing on white notebook

If you think that you may be experiencing a medical emergency, call your primary physician, call 911 immediately, or go to the nearest emergency center as soon as possible. 

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