How to care for 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. It can sometimes be surprising to learn that having bacteria in our bodies is a good thing.
But let's go back to the beginning of it all…
What are probiotics?
Okay, so in the human body there are bacteria known as saprophytes or commensals, meaning they are beneficial to the organism. Without them, our body wouldn't function at 100%.
Probiotics are a selection of these identified good bacteria, capable of providing benefits for our health.
We can absorb probiotics through certain foods or laboratory-made supplements.
Origin of the term probiotic
The word 'probiotic' combines two Latin words: pro y biotaIts combined meaning is 'for life'. And, in fact, it seems a fitting name considering that there are almost more bacteria than cells in the human body.
How do bacteria work?
These bacteria are known to adhere to the intestinal walls to perform their functions there. However, if the intestinal walls are too damaged, it would be beneficial to first address this damage so that the probiotics can effectively remain in the body.
But… what about vaginal flora, what is its relationship 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 play a role, a delicate balance is maintained between hormones, bacteria, and acidity levels.
In fact, vaginal infections often 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, preventing 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. Basically, it makes it difficult for harmful bacteria to outnumber the beneficial 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 desirable microorganisms from colonizing these delicate areas.
Finally, probiotics are also believed to stimulate the host's immune system (that is, us) and activate cells to eliminate unwanted microorganisms.
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Factors that contribute to altering the vaginal flora
The most common predisposing factors for altering the vaginal flora would be:
Increased hormone levels
In cases where hormones are administered 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 lead to changes and alterations in the vaginal flora, proliferation of fungi, and cause infections.
New sexual partners
It requires adaptation to maintain bacterial balance.
Certain medications
Medications, especially antibiotics, can alter the vaginal flora, the 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 many flours and sugars
These types of foods end up "feeding" the 'not so good' bacteria, disrupting the bacterial balance.
How to have a healthy vaginal flora
In the previous section we saw what can influence bacterial balance, so these recommendations for having a healthy vaginal flora will not be new to you.
Follow them, and you will maintain a balance in your vaginal flora and, therefore, avoid infections.
- Wear underwear made of natural fibers; this allows the area to breathe and prevents harmful microorganisms from thriving. Cotton is better 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 using the toilet, 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 your vaginal flora through diet.
Foods high in probiotics to strengthen vaginal flora
Finding foods that contain probiotics or help in the production of 'good' bacteria doesn't have to be complicated. Many simple and readily available foods meet these criteria:
Yogurt
Read the labels to confirm that the yogurt you buy contains live cultures. This means it contains probiotics. Kefir or cottage cheese made with raw milk can also be good sources of probiotics. Be careful if you are sensitive to casein or even lactose. Link to Yogurt Maker
Sauerkraut
It's fermented cabbage. Other fermented foods also promote the growth of good bacteria in our gut. Link Sauerkraut
Kombucha
It's a slightly carbonated beverage with a tangy flavor, made by adding specific bacterial strains, yeast, and sugar to green or black tea. During fermentation, a mushroom-like layer forms, which can be used to ferment more kombucha. The process breaks down the sugar in the tea, producing acetic acid, along with small traces of alcohol and gases that make the drink carbonated. Besides being a significant source of probiotics, it's also very rich in antioxidants. LINK Kombucha
Kavass
This is a traditional Eastern European beverage. 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 cleansing the blood and liver.
Brine-cured olives and gherkins
Don't hesitate to learn how to make homemade pickles. Can you buy them at the supermarket? Yes. But be careful with supermarket pickles: look for those that don't contain monosodium glutamate or flavor enhancers. When we brine these vegetables and slightly acidify them with vinegar, yeasts and lactic acid bacteria appear, improving their nutritional properties (eliminating bitterness and softening the skin).
Kimchi
A Korean fermented dish that can be added to stir-fries, fried rice, and ramen, or eaten on its own as a side. It has a salty and spicy flavor. It's made from fermented napa cabbage, although it can also be made from other vegetables like radishes or even mango. LINK Kimchi
miso
It is a Japanese condiment made from fermented soybeans with salt and koji, a fungus containing a probiotic strain called Aspergillus oryzae. Science has shown that this strain can reduce symptoms associated with digestive problems. LINK White Miso
tempeh
It's another form of fermented soy, in this case similar in texture and appearance to fresh cheese. It can be smoked, fried, or grilled. It's very versatile in the kitchen and is highly valued as a protein source by vegans and vegetarians. Keep in mind that overcooking these products reduces their probiotic content. LINK Tempeh
natto
Natto is a food derived from the fermentation of soybeans. It consists of soybeans that are fermented and cooked by the action of a bacterium known as Bacillus natto (hence its name). LINK Natto
Apple vinager
In reality, apple cider vinegar is not probiotic in itself, but the pectin in apples feeds the microbiota, so the result ends up being that of promoting the balance of the bacterial flora. LINK apple cider vinegar
Sourdough bread
It has a high content of Lactobacillus bacteria, so it helps to maintain balance in all the body's mucous membranes.
Fresh foods rich in fiber or resistant starch are essential to feed these good bacteria we call probiotics: fruits, vegetables, raw and cooked, plantains… LINK fermenter
Other foods that are probiotic when refrigerated include rice, potatoes, and sweet potatoes.
You've probably seen that there are many ways to improve the balance of vaginal flora thanks to probiotics… Now it's your turn to incorporate them into your diet to strengthen your vaginal flora.
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