DEEP DIVE

Fishy kitty? Here’s Why

Let’s talk about something very normal that nobody wants to bring up at brunch: smell, pH, and feeling “off” down there.

If you have PCOS, your hormones + blood sugar + stress can sometimes make your body’s ecosystems (skin, gut, and vagina) a little more… dramatic. The good news: there are gentle, science-backed ways to support vaginal health without turning your kitty into a science experiment.

Friendly note: This is educational, not medical advice. If you have strong odor + symptoms, it’s worth getting checked—because “vagina vibes” and infections can look similar.

NEED TO KNOW: What “normal” smell actually means

A healthy vagina usually has some natural scent (mild, tangy, musky, or “just human”). That can change with:

• your cycle / spotting

• sex (semen can temporarily raise vaginal pH)

• sweat / tight clothing

• diet, hydration, stress, antibiotics

If it’s new, strong, persistent, or paired with symptoms (itching/burning/pain/unusual discharge), that’s your cue to investigate.

pH balance: Your vagina likes it slightly acidic

In reproductive years, vaginal pH is typically acidic (often cited around 3.8–4.5).

That acidity helps friendly bacteria (especially lactobacilli) thrive, which makes it harder for “unfriendly” microbes to overgrow.

When pH rises above that range, it can be associated with issues like bacterial vaginosis (BV), which often includes a stronger, “fishy” odor and a pH > 4.5.

The #1 rule for smell + pH balance: No douching

If there’s one thing to delete from your “vaginal wellness” bingo card, it’s douching.

ACOG’s (American College of Obstetricians and Gynecologists) guidance is clear: don’t douche, it can disrupt your normal balance and make symptoms worse.

Translation: your vagina is self-cleaning. Your job is to care for the vulva (external skin) gently.

The PCOS connection (why this can feel extra annoying)

PCOS typically comes with:

• hormone fluctuations

• higher androgens

• insulin resistance and inflammation

• stress and sleep disruption

All of those can affect sweating, skin sensitivity, and the body’s microbiome in general. Not “you did something wrong” — just… biology doing biology things.

TRY THIS: The 72-hour “reset” - simple, boring, effective

1) Clean the outside only
Warm water is often enough. If you use cleanser, go fragrance-free, and keep it on the vulva only. (ACOG specifically recommends plain warm water for the vulva and avoiding things that alter the normal balance.)

2) Remove common irritators (for 1–2 weeks if needed)

• scented liners/tampons

• scented wipes

• fragranced laundry detergent on underwear

• bubble baths / bath bombs

3) Let it breathe
Cotton underwear. Change out of sweaty clothes quickly. Take breaks from tight leggings when you can.

4) Support blood sugar basics (PCOS-friendly bonus)
Regular meals with protein + fiber can help lower inflammation and “body chaos” overall. Not a cure-all—just a solid foundation.

Smell-Busting Myth

Myth: “If it smells stronger, I should use stronger soap.”
Reality: Fragrance and harsh cleansers can irritate vulvar skin and disrupt balance—often making odor worse. Mayo Clinic also notes that if odor is present without other symptoms, it’s often not a serious concern, and deodorizing products can backfire.

When to see a doctor (don’t white-knuckle it)

Make an appointment if you have:

• odor that’s strong and doesn’t go away

• itching, burning, irritation, pain

• new or unusual discharge (gray/green/yellow, thick/cheesy, watery/foamy)

• spotting outside your period

Mayo Clinic specifically recommends seeing a health provider for usual odor that doesn’t resolve, especially if other symptoms are present.

Also: don’t try to self-diagnose BV vs yeast vs STI based on smell alone. They overlap, and the treatments differ.

Weekly routine

• 2–3 days/week: skip tight clothing after workouts (or change quickly)

• Keep underwear breathable + detergent mild

• If you’re prone to irritation, go fragrance-free on anything that touches the area

• If symptoms keep returning: ask your clinician about testing for BV/yeast/STIs and contributing factors (like blood sugar, antibiotics, or hormone levels)

SOURCES

• ^{ACOG (Ask ACOG): https://www.acog.org/womens-health/experts-and-stories/ask-acog/is-it-safe-to-douche-during-pregnancy}

• ^{ACOG FAQ (Vaginitis): https://www.acog.org/womens-health/faqs/vaginitis}

• ^{ACOG article: https://www.acog.org/womens-health/experts-and-stories/the-latest/think-you-have-a-vaginal-infection-heres-what-you-need-to-know}

• ^{Mayo Clinic (When to see a doctor—vaginal odor): https://www.mayoclinic.org/symptoms/vaginal-odor/basics/when-to-see-doctor/sym-20050664}

• ^{Mayo Clinic (When to see a doctor—vaginal discharge): https://www.mayoclinic.org/symptoms/vaginal-discharge/basics/when-to-see-doctor/sym-20050825}

• ^{CDC (BV STI Treatment Guidelines): https://www.cdc.gov/std/treatment-guidelines/bv.htm}

• ^{Review article on vaginal pH (PMC): https://pmc.ncbi.nlm.nih.gov/articles/PMC8618584/}

• ^{Frontiers review (lactobacilli dominance & vaginal pH): https://www.frontiersin.org/journals/microbiology/articles/10.3389/fmicb.2016.01936/full}

^{Why PCOS Queens? I want to save you the energy and time in researching and instead give you the shortcut to managing PCOS. I want to help you avoid feeling self-conscious and thinking you have to accept how things are. I want to help you overcome the worst of your symptoms, feel empowered and discover your inner strength. I want to hand you the keys to take back control of your life.}

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*Disclaimer: Every women is unique, and this information is provided for educational purposes only. I share summarized research data and personal experience, but this should not be considered medical advice. Always consult your healthcare provider for guidance on your specific health needs.