How to take care of the vaginal flora with probiotics
The vaginal flora is the set of microorganisms that live naturally in the female genital area.
Microorganisms? Bacteria?
You may have looked surprised. Sometimes it may be surprising to know that having bacteria in our body is a positive thing.
But let's go to the beginning of everything...
What are the probiotics?
Let's see, in the human body there are bacteria that are known as saprophytes or commensals, that is, good for the body. Without them, our body would not function at its best.
Probiotics are a selection of these identified good bacteria, capable of providing benefits to our health.
We can absorb probiotics through certain foods or supplements made in laboratories.
Origin of the term probiotic
The word 'probiotic' combines two Latin words: pro and biota. Their joint meaning is 'for life'. And, in fact, it seems an appropriate name considering that there are almost more bacteria than cells in the human body.
How do bacteria work?
It is known that these bacteria are capable of adhering to the intestinal walls to perform their functions there. However, if the intestinal walls are too damaged, it will be interesting to first work on them so that the probiotics can really remain in the body.
But... and the vaginal flora, what relationship does it have with probiotics?
Until now, the benefits of taking probiotics at the intestinal level were known, but now it is also known that these probiotics can modify the bacterial environment of other mucous membranes in the body such as the skin, eyes or vagina.
How do probiotics contribute to the well-being of the vaginal ecosystem?
Within the vaginal ecosystem, another of the mucous membranes of the human body in which probiotics intervene, a delicate balance is maintained between hormones, bacteria and acidity levels.
In fact, vaginal infections usually occur when the most abundant bacteria in the vagina, Lactobacilli, are outnumbered by other bacteria or foreign microorganisms. Lactobacilli act as a first line of defense that prevents infectious agents from causing harm.
Under normal conditions, lactobacilli produce lactic acid, which prevents the growth of other harmful bacteria in a more acidic environment.
In fact, its function is to help produce hydrogen peroxide: a component that creates a hostile environment for microorganisms. Come on, it makes it difficult for harmful bacteria to prevent them from outnumbering the good bacteria.
On the other hand, the increase in lactobacilli causes them to compete for food and space in the intestinal and vaginal walls, which also prevents other less interesting microorganisms from colonizing these delicate areas.
Finally, probiotics are also believed to stimulate the immune system of the host (that is, us) and activate cells to kill unwanted microorganisms.
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Factors that contribute to altering the vaginal flora
The most common predisposing factors when it comes to altering the vaginal flora would be:
Increased hormonal levels
In cases in which hormones are supplied artificially, use of oral contraceptives, breastfeeding itself (which stimulates prolactin) and in cases of thyroid disorders or people with diabetes.
Poor immune system health
A weakened immune system can involve changes and alterations in the vaginal flora, proliferation of fungi and cause infections.
New sexual partners
It requires an adaptation to maintain bacterial balance.
certain medications
Medications, especially antibiotics, can alter the vaginal and intestinal flora, and in general, the normal functioning of the body.
Smoke
Smoking lowers estrogen levels and increases the risk of pathogenic microorganisms thriving.
Eating too much flour and sugar
These types of foods end up “feeding” the 'not so good' bacteria, breaking the bacterial balance.
How to have healthy vaginal flora
In the previous section we have seen what can influence the bacterial balance, so these recommendations for having a healthy vaginal flora will not come to you again.
Follow them, and you will maintain a balance in your vaginal flora and, therefore, avoid infections.
- Wear underwear made of natural fibers, this way you allow the area to breathe and prevent harmful microorganisms from thriving. Better cotton than synthetic fibers (link).
- Avoid scented products such as feminine deodorant sprays, soap, and scented toilet paper. The fewer chemicals you use in your intimate area, the better.
- Wipe from front to back when going to the bathroom, as this can help prevent the spread of microorganisms from the anus to the vagina.
- Eat fresh foods rich in fiber or resistant starch. Keep reading to discover more ways to strengthen vaginal flora through diet.
Foods high in probiotics to strengthen vaginal flora
To look for foods that contain probiotics or help in the production of 'good' bacteria, you don't have to get too complicated. Many simple and easily accessible foods meet these premises:
Yoghurt
Read labels to confirm that the yogurt you buy has live strains. That means it contains probiotics. Kefir or cottage cheese made from raw milk can also be good sources of probiotics. Be careful if you are reactive to the casein in milk or even lactose. Link to Yogurt Maker
Sauerkraut
It is fermented cabbage. Other fermented foods also help to grow good bacteria in our intestines. Link Sauerkraut
Kombucha
It is a slightly carbonated drink, with a sour flavor, which is achieved by adding specific bacterial strains, yeast and sugar to green or black tea. During fermentation a layer with a mushroom-like texture is created, which can be used to ferment new kombucha. The process breaks down the sugar in the tea, producing that acetic acid, with small traces of alcohol and gases that turn the drink into carbonation. In addition to being an important source of probiotics, it is very rich in antioxidants. LINK Kombucha
Kavass
It is a traditional drink from Eastern Europe. It is usually made with rye or malt, although roots and carrots are also added in modern preparations. It has a sour taste, provides a large number of lactic acid bacteria and its best-known function is to cleanse the blood and liver.
Brine Cured Olives and Pickles
Don't hesitate to find out how to make homemade pickles. Can you buy them at the supermarket? Yes. But be careful with supermarket pickles: make sure they do not contain monosodium glutamate or flavor enhancers. When we put these vegetables in brine and lightly acidify them with vinegar, yeasts and dairy bacteria appear that improve their nutritional properties (eliminate the bitterness and make the texture of the skin softer).
Kimchi
A Korean fermented preparation that can be added to stir-fries, fried rice, and ramen, or eaten alone as an accompaniment to other dishes. It has a salty and spicy flavor. It is prepared from the fermentation of Chinese cabbage, although it can also be made from other vegetables such as radishes or even mango. LINK Kimchi
miso
It is a Japanese condiment made from soybeans fermented with salt and koji, a fungus that contains a probiotic strain called Aspergillus oryzae. Science has shown that this strain can reduce symptoms linked to digestive problems. LINK White miso
Tempeh
It is another form of fermented soy, in this case similar in texture and appearance to a fresh cheese. It can be smoked, fried or grilled. It is very useful in cooking and is highly appreciated as a protein source by vegans and vegetarians. It must be taken into account that overcooking these products reduces their contribution of probiotics. LINK Tempeh
Natto
Natto is a food derived from the fermentation of soybeans. These are soybeans fermented and cooked by the action of a bacteria known as Bacillus Natto (hence its name). LINK Natto
Apple vinager
In reality, apple cider vinegar is not probiotic by itself, but the pectin in the apple feeds the microbiota, so the result ends up favoring the balance of the bacterial flora. LINK apple cider vinegar
sourdough bread
It has a high content of Lactobacillus bacteria, which helps maintain balance in all the mucous membranes of the body.
Fresh foods rich in fiber or resistant starch are essential to feed these good bacteria that we call probiotics: fruits, vegetables, raw and cooked, plantain... LINK fermenter
Other foods that are probiotics if refrigerated are rice, potatoes or sweet potatoes.
You will have seen that there are many ways to improve the balance in the vaginal flora thanks to probiotics... Now it is your turn to implement it in your diet to strengthen your vaginal flora.
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