On any given day, over 300 million women worldwide are menstruating. And whether it’s your first cycle or one of many, practicing good period hygiene is essential for your well-being. In this article, you’ll learn why it’s so important, plus six tips to keep you healthy, clean, and comfortable during that time of the month–and beyond.
Why menstrual hygiene is important
Poor period hygiene can lead to a number of health problems, including:
- Urinary tract infections (UTIs)
- Vaginitis (vaginal irritation)
- Bacterial vaginosis (a bacterial infection in the vagina)
- Yeast infections (an overgrowth of fungi called Candida)
Studies have attributed 40-50% of vaginitis cases to bacterial vaginosis, and 20-25% to yeast infections. Several factors contribute to these risks:
Moisture and bacteria
Just like the gut, the vagina has its own microbiome. It’s naturally a warm, moist environment in order to maintain a balance of beneficial bacteria. But menstruation increases this moisture. So, not washing or changing menstrual products often enough can create the perfect conditions for harmful bacteria to multiply.
Hormonal fluctuations
Estrogen stimulates the production of glycogen in the vagina. Glycogen is a sugar that beneficial bacteria, called Lactobacilli, convert into lactic acid. This keeps the vagina slightly acidic, with a pH of 3.8 to 4.5., which is, in turn, favorable for the growth of Lactobacilli. An acidic pH also inhibits the growth of harmful bacteria, which thrive in more alkaline conditions. During menstruation, however, your estrogen levels decrease. This combined with the higher pH of menstrual blood (about 7.4) create a more alkaline environment, potentially supporting the growth of harmful bacteria over Lactobacilli.
Contamination
Improperly cleaned reusable menstrual products can introduce new and harmful bacteria to the area, allowing for infection.
Public restroom avoidance
If you’re hesitant or unable to change your menstrual products while away from home, you might end up holding your urine for too long–which can heighten your risk of UTIs.
Irritants
Using scented or chemically-treated menstrual products can irritate vaginal tissues, further increasing your susceptibility to infections.
Signs of poor period hygiene
According to Vilmante Markeviciene, founder of Genial Day, a European company specializing in eco-friendly women’s hygiene products, the primary sign of poor menstrual hygiene is odor.Menstrual blood has a mild, slightly metallic or sweet smell that typically isn’t noticeable to others around you. However, if it stays on the body or in period products too long, it can mix with sweat and bacteria, creating stronger, more unpleasant scents. Particularly strong or unusual odors (such as fishy smells) may also signal an infection, such as bacterial vaginosis. These odors tend to be more noticeable during menstruation, due to pH changes.Other symptoms to watch out for include:
- Itching
- Burning
- Changes in discharge color or consistency
Tips for menstrual hygiene
You don’t have to suffer with the above symptoms every cycle. Here are Markeviciene’s best tips to keep you healthy, clean, and comfortable:
Take regular showers or baths.
Wash your private area with warm water and a gentle, unscented soap twice a day (or more, if needed). This helps:
- Remove bacteria
- Keep you feeling fresh and clean
- Reduce odor
Only use natural wipes intended for genitals.
Wipes made for hands or household cleaning–and even some intended for genitals–often contain harsh chemicals and synthetic fragrances. Research shows these substances disrupt hormones, as well as the vaginal pH and microbiome. So if you’re between showers and need to clean up, make sure to use unscented, natural genital wipes only.
Avoid douching.
While it may feel tempting to “clean out” the inside of the vagina during your period, research shows it can actually do more harm than good. The vagina is a self-cleaning organ that has its own ecosystem of beneficial bacteria. Shedding menstrual blood is part of its natural process of clearing out old cells, debris, and potential pathogens. Douching can disrupt the vagina’s acidic environment, which is essential for combating infections. Ironically, these cleaning methods can actually increase the risk of vaginal and urinary tract infections by upsetting the natural balance of bacteria.
Change sanitary products frequently.
Regularly changing your tampons or pads is critical for preventing bacterial buildup and minimizing odor. It also helps reduce the risk of Toxic Shock Syndrome (TSS), a rare but potentially life-threatening bacterial infection linked to super absorbent tampons. The risk of TSS is particularly high if you leave super absorbent tampons in for long periods of time. Never wear a tampon to bed, and make sure to change menstrual products at least every 4-6 hours.Always use clean hands when doing so to minimize bacteria.
Use the lightest-absorbency tampon possible.
Putting a tampon into an even somewhat dry vagina can cause micro tears in tissues, creating entry points for bacteria–potentially leading to infections like TSS. This is especially true with higher absorbency tampons. Markeviciene advises using as small a tampon as possible–and only on days with heavier flow. She also recommends switching to one or more of the following, especially if you often experience bacterial or yeast infections:
- Organic cotton tampons
- Hypoallergenic pads
- Menstrual cups
- Period panties (underwear specifically designed to absorb and retain menstrual blood)
These alternatives are less likely to disrupt the delicate pH balance of the vagina, fending off potential infections.
Wear loose, comfortable clothing.
One final period hygiene tip is wearing loose clothing–especially underwear. Doing so boosts air circulation around the genital area, which can reduce moisture buildup, minimizing the risk of infections.And if possible, opt for cotton fabrics. Synthetic materials like nylon trap in heat and moisture, potentially raising your risk of infections.
Busting the most common myth about menstruation
Contrary to popular belief, periods don’t need to be painful or miserable, Markeviciene says. It’s important to consult your healthcare provider if you experience severe symptoms such as:
- Extreme bloating or cramping
- Very heavy bleeding that requires you to change your pad or tampon every hour
- Irritation, rash, or itchiness in the vulva or vagina that persists after changing to natural, fragrance-free products
- Unmanageable mood swings
Your period reflects your overall health, Markeviciene advises. While some discomfort is normal, it shouldn’t be unbearable. With good hygiene and a little extra self-care, that time of the month can be as comfortable as any other time–and you can feel healthy throughout.References:Women’s and girls’ experiences of menstruation in low- and middle-income countries: A systematic review and qualitative metasynthesisThe association between menstrual hygiene, workplace sanitation practices and self-reported urogenital symptoms in a cross-sectional survey of women working in Mukono District, Uganda | PLOS ONEAssociation between unhygienic menstrual management practices and prevalence of lower reproductive tract infections: a hospital-based cross-sectional study in Odisha, IndiaMenstrual Hygiene Practices, WASH Access and the Risk of Urogenital Infection in Women from Odisha, India – PMCKnowledge and menstrual hygiene practice among adolescent school girls in southern Ethiopia: a cross-sectional study | BMC Public HealthThe vaginal microbiome of transgender men receiving gender-affirming hormonal therapy in comparison to that of cisgender women | Scientific ReportsComprehensive assessment of holding urine as a behavioral risk factor for UTI in women and reasons for delayed voiding | BMC Infectious DiseasesCycle Biodynamics of Women’s Microbiome in the Urinary and Reproductive Systems – PMCDaily Vaginal Microbiota Fluctuations Associated with Natural Hormonal Cycle, Contraceptives, Diet, and ExerciseVaginitis in adults: Initial evaluation – UpToDateThe healthy female microbiome across body sites: effect of hormonal contraceptives and the menstrual cycle – PMCEffects of feminine hygiene products on the vaginal mucosal biome – PMCVaginitis – StatPearls – NCBI BookshelfVaginal pH Value for Clinical Diagnosis and Treatment of Common Vaginitis – PMCExposure to Volatile Organic Compounds and Use of Feminine Hygiene Products Among Reproductive-Aged Women in the United States – PMC.Synthetic Endocrine Disruptors in Fragranced ProductsThe Vaginal Microbiome in Health and Disease—What Role Do Common Intimate Hygiene Practices Play?Vaginal douching and health risks among young women – PMCVaginal Douching: Evidence for Risks or Benefits to Women’s Health – PMC.Association of characteristics of tampon use with menstrual toxic shock syndrome in France – PMC.Device-Associated Menstrual Toxic Shock Syndrome – PMCA Preliminary Study on Dressing Patterns and Incidence of Candidiasis – PMC
