Dear Aunt Vadge,
How can I prevent vaginal yeast infections?
I am constantly getting them this year. I take probiotics and have to use a topical anti-fungal my GYN gave me and I still get them here and there. Could this be related to diet & exercise?
Yours,
Yeasty
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Hi Yeasty,
Thanks for your email. You are suffering from a very common problem – recurrent thrush, or vaginal yeast infections.
Your gut bacteria are directly linked to your vaginal bacteria, particularly where yeasts are concerned. Recurrent vaginal yeast overgrowths may indicate a broader gut problem with yeast, meaning that yeast has a foothold in your gut, and it is having a flow-on effect into your vagina.
Your diet is directly related to this. You need to provide a good environment for your protective bacteria, by eating healthy bacteria and prebiotics in foods to support them.
Quick treatment for yeast infections
- Kolorex Oral Supplement – one jar, maximum dose
- Yeast/Thrush Vaginal Pessary – as directed via link on label
Anti-probiotic bacterial agents
- Alcohol
- The Pill (oral contraceptive pill)
- Some medications
- Some recreational drugs
- Junk food – fatty, sugary foods
- Fizzy drinks/soda
- Artificial colours, flavours, preservatives
How these agents kill off your protective microflora
The microbes can be killed, or phased out, by a couple of methods.
One method is a direct hit, so dumping poison on top of them (binge drinking, hard liquor, fatty animal products that are deep fried or otherwise damaged or toxic, a lot of sugar, medication, artificial colours, flavours or preservatives – poisons).
You may not be providing your healthy microbes with a happy home, by providing food (prebiotics) and the right acidity. If you eat many foods that cause acidity in your bowel, you can create an environment that favours unfriendly microbes (including yeasts, which are very opportunistic).
Good-quality food easily allows your body will create the right acidity levels, but you can’t just eat whatever you want and expect your body to always do the right thing. It doesn’t work like that.
Poor-quality food means a lack of good gut flora, due to a lack of prebiotic fibres. Recurrent vaginal thrush indicates you may need more healthy gut bacteria.
How to get more protective gut bacteria
Fermented foods are a great place to start, along with plenty of prebiotic fibre, usually found in vegetables.
Fermented foods for gut microbiota health
Fermented foods must be made at home or bought fresh, usually from your local health-food store, NOT from the supermarket. Supermarkets rely on items being able to sit on their shelves for long periods of time, but a jar of fermented (alive) vegetables will eventually build up gas and pressure then explode, like ginger beer is famous for doing.
To avoid these inevitable supermarket explosions, food must be pasteurised, which means heating the jar to high temperatures to kill all the germs. You can get a jar of fermented sauerkraut, for example, but once the fermenting is done and the flavour is achieved, they kill all the germs so they can ship it out and sell it to you. You do not want pasteurised ferments! They are dead, and therefore useless for your purposes.
Fresh, alive ferments are the only way to go, and these are cheap, easy to make at home, and there is a very vibrant community of fermenters online who are more than happy to share their fermenting wisdom with you. People absolutely love this stuff, so you will never run out of great, free information on fermenting on the internet.
The prescription for a happy, healthy gut microbiome
It is difficult to decide just how much is enough, so go easy and enjoy the foods by adding them to other meals. Remember that you may initially get some digestive symptoms such as gas, bloating or diarrhoea, so start small.
Fermented food suggestions
1. Half a cup of milk kefir in the morning every day – this can be with fruit, in a smoothie, or just by itself.
2. Always have a jar of sauerkraut fermenting, so once one jar is done, you can get the next one started. Eat a few decent spoonfuls of sauerkraut with one meal. It’s great on sandwiches, with meats, and by itself off a fork straight from the jar.
3. Ferment some water or milk kefir, or kombucha, and drink a shot glass or a cup full during the day.
4. Make kimchi or fermented vegetables to have with meals, one serving per day.
5. Add tempeh to your diet. If you can’t find it at your regular supermarket, ask at your local Asian grocer.
6. You can buy high-quality biodynamic and organic yoghurt with good bacteria in it, and it will remain alive when it gets to you.
Read the labels – if it doesn’t say anything about having alive good bacteria, read another label. You are more likely to find better-quality yoghurt in your local health-food store, and the person running the shop should be able to tell you what the best yoghurt is for bacteria count.
Fermented foods for guts and vaginas
Diet tips for a healthy gut
Eat well! Every plate at lunch and dinner should be a third of vegetables, a third a wholegrain like brown rice, and a third a good source of lean protein. Eat raw nuts and seeds as a snack, drink plenty of fresh, clean water, and keep this up, and you will have happy microbes.
Also keep in mind that everybody is different, and not everyone will respond the same to these foods or changes in diet.
If you need help, see a qualified, experienced naturopath for advice. If you need any more help, let us know.
Warmest regards,
Aunt Vadge
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