How To Do a Vulva Self-Exam

We've all heard about breast self-exams, but how often do we discuss vulva self-exams?

“Breast self-exam” is commonly discussed as a part of routine self-care and health promotion. What about a vulva self-exam? Taking a mirror and exploring what your vagina, clitoris, labia, perineum look like including the color, thickness, moisture, skin markings, how your muscles contract during Kegels are critical. In addition to the changes noted above, there is a decline in glycogen in vaginal cells during menopause. Glycogen provide energy for the vaginal microbiome. This means fewer healthy lactobacilli (bacteria in the microbiome) exist in the vagina, resulting in a PH increase. These combined cause changes to the urogenital system altering the vaginal mucosa which can change the coloring, odor of discharge, in addition to dryness and thin skin. In the lower urinary tract, a decline in estrogen impacts how the pelvic floor muscles contract. Understanding what your urogenital area looks like before perimenopause and during is a proactive way to monitor concerning changes and seek professional help.

Hormonal shifts can bring thinning, dryness, itchiness, and changes in pH. Having a baseline helps you monitor changes and take proactive steps to stay healthy.

👉 What You Need:

• A mirror (or your phone camera)

• Personal lubricant (coconut oil works too)

🔎 What to do:

• Empty your bladder & wash your hands
• Get comfortable — a bed is a great spot if you have privacy, you can pile up pillows behind your back bend your knees to your chest, put your feet together like the ‘butterfly' position in a bikini wax. Place a pillow between your legs and put the mirror on the pillow.
• Take a look at your vulva (this includes your clitoris, inner and outer labia, vaginal and urethral openings, and your perineal body, the area between your vaginal and anal opening).
• Take time and get comfortable, explore with your fingers different areas including moving your outer labia open. Explore the coloration, size, color, moisture, thickness, skin markings of the skin in this area.
• Practice performing Kegels (see below) and watch how your muscles contract and release.

This will give you a baseline to detect any changes that occur. Write down notes and add this to a routine self-health check!

To learn more about your pelvic health and self-exams check out our interview with pelvic floor physiotherapist Sarah Marshall!

Empower Your Menopause Journey Today!