Everything you want to know about the vagina but are too scared to ask
Let’s face it, vaginal anatomy and intimate self-care are rarely taught properly at school, and they’re not always easy to talk about as we grow up. Which is a shame, because at least 50% of the population has a vagina, and it plays a vital role in urogenital, menstrual, sexual, and reproductive health.
Many women experience changes or symptoms in their vaginal health at some point, including itching, discharge, or discomfort, yet often feel unsure about what’s normal and what’s not. That’s why we’re passionate about providing clear, empowering education in this space. How do we care for this important organ? What’s healthy? What should we be looking out for, and when is it time to speak to a GP? Nutritional Therapist Jessica Childs explains all.
What is ‘normal’ when it comes to vaginal health?
When the vagina is healthy, activity such as exercise, toileting and sex should feel comfortable, and no unusual symptoms should be felt.
It is perfectly normal to have a moderate amount of discharge; a typical amount of normal discharge is about one-half to one teaspoon (2 to 5 mL) per day and can vary between individuals. After a period, discharge can feel dry or sticky, becoming clear, slippery, and stretchy, resembling raw egg white, around ovulation, and after ovulation it tends to become sticky again.
A slight, mild odour is normal, but it shouldn't be strong or unpleasant. Ideally, all women should get to know what ‘normal’ feels like for them so they can spot any deviations from their norm. When the vagina is healthy, it is kept at an acidic pH between 3.7 and 4.5. Lactic acid bacteria, called lactobacillus, are responsible for this state and, by doing so keep infection causing bacteria and yeast at bay. The strips sold in chemists to test for BV or yeast infections measure vaginal pH to give an indication of infection (although do note, these are blunt tools and can miss infections, so we’d always recommend discussing ongoing symptoms with your GP). You may also enjoy reading about 'The link between yeast infections and diabetes' and 'The role of nutrition in vaginal and bladder health.'
Basic anatomy
Are there different sizes, shapes and colours of vaginas?
Absolutely! A bit like the rest of our bodies, we are all unique. The basic anatomy is common: it is a stretchy, muscular tube connecting the outside world to the uterus, with the cervix sitting at the top. The average length of the vaginal canal in adult women is typically around 6 to 7.5 centimetres. The opening of the vagina sits between the anus and the urethra (the tube that lets urine out from the bladder). Our pelvic floor muscles and ligaments keep the vagina in position. The vagina often gets mistaken for the vulva, which are the tissues on the outside of the vaginal opening (including the clitoris, labia and the opening to the urethra). The appearance of the vaginal opening can differ depending on skin tone and the amount of pubic hair present. Skin integrity is better during our reproductive years, and vaginal tissue skin can change and become thinner, drier, and less elastic with age.
What is not normal when it comes to vaginal health?
Any change or unpleasant symptoms need to be addressed. The types of symptoms to be aware of include:
- A change in discharge (pay attention to the colour and the amount)
- A change in odour (especially if its fishy or more pungent)
- Any new sensations of pain, itching, discomfort, burning
- Painful sex
- Abnormal bleeding. Learn more about period blood.
- Redness, swelling or physical abnormalities
We recommend seeing a GP for any new symptoms to get an accurate diagnosis. Many of these issues indicate dysbiosis, an imbalance in the vaginal microbiome (the bacteria and yeast that live in the vagina), which can increase the risk of UTIs, STIs, and pregnancy complications. You may enjoy reading 'A nutritionist's advice for a healthy pregnancy'.
How to reduce my chance of vaginal symptoms and dysbiosis?
There are lots of self-care practices that can help support vaginal health. The main goals are to maintain an acidic pH and support healthy tissues.
- The vagina is self-cleaning – don’t douche or use any strong chemicals or fragrances near the tissues. Read all about how to support good vulva hygiene.
- We recommend pH balanced lube if needed for intercourse, and there are pH balanced condoms available too (Hanx).
- Avoid warm, sweaty environments in which yeast grows. Change out of lycra after sweaty exercise, and wear natural fibres such as bamboo or cotton knickers.
- Be aware antibiotics can shift the microbial environment, so if you have to take these, always take a probiotic during and after, ideally containing lactobacillus bacteria.
- Eat a healthy balanced diet, including plenty of protein and healthy fats to support tissue health, e.g. salmon, mackerel, sardines, chia seeds, and walnuts.
- Include probiotic foods in your diet regularly: kefir, kombucha, sauerkraut, kimchi, and live yoghurt. If you can’t or want extra support, try a probiotic containing lactobacillus strains for the vaginal canal.
- Partners share microbes. Consider using protection to reduce transmission, or consider partner treatment in cases of recurrent Bacterial Vaginosis (BV).
A GP can diagnose vaginal symptoms and recommend treatment if needed. For women in menopause, lack of oestrogen can often be a driver for vaginal symptoms, so this needs to be considered too.
What happens when symptoms don’t go away?
If symptoms persist, it’s always beneficial to look at wider health and diet to help rebalance the body. Are there underlying health factors, such as a poor immune system or unbalanced blood sugar levels, driving symptoms? Are there underlying lifestyle risks such as douching, hot tub use or regular swimming that may need to be modified? In some cases, the microbes causing symptoms are stubborn or have not been properly diagnosed, hindering treatment. There are now excellent vaginal microbiome tests on the market that can provide more insight into these shifts and help determine more focused treatment strategies.
Understanding your vaginal health is an essential part of overall wellbeing, and it shouldn’t be clouded in mystery or embarrassment. In our vaginal health survey, more than one-third of women admitted to lacking adequate knowledge about proper vaginal care*. Whether you’re noticing changes, experiencing discomfort, or just want to be more in tune with your body, knowledge is power. With the right information, support, and care, every woman can feel confident looking after their intimate health and know when to seek help when things feel off. You deserve to feel good in your body every day.
Jessica Childs is a Nutritional Therapist based in the UK; she has specialist training in women’s urogenital health and currently works for Pelvic Relief, a specialist provider of pelvic health-related products and services, building out their vaginal microbiome product offering and education.
*Based on a UK survey conducted by DR.VEGAN® of 68 customers, nationally representative, during May 2024. All survey findings reflect our own efforts and have not been influenced or verified by any external organisations or third-party entities.
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