Macroguide to have a healthy microbiota and improve fertility: practical advice (part 2)
In the first part of this macroguide on microbiota and fertility we have seen what role the microbiota plays, in both men and women, in fertility and the chances of getting pregnant.
Despite the lack of studies (or larger samples), it has already been shown that it is key.
In this second part, you will discover practical advice to improve the microbiota and thus increase your chances of getting pregnant.
Maintaining a balanced microbiota is positive both for natural fertility processes, and in cases where assisted reproduction must be used. The microbiota plays an essential role in fertility, both in female and male.
But ... What can I do from home and easily?
We are going to give you some ideas to know what a healthy and balanced microbiota looks like.
Practical tips to improve fertility through the microbiota
Sometimes there are some tips that are difficult to apply. When we talk about fertility, there are certain processes that are out of our reach and that only depend on assisted reproduction centers.
But there are also natural and simple ways to promote better fertility and improve your chances of getting pregnant. Many of these general fertility tips also help keep that microbiota as healthy as possible.
feeding, key to a good female and male microbiota
The excess of carbohydrates and sugars favors the growth of pathogenic bacteria in the intestinal tract and the translocation of bacteria to the urinary tract is very common.
A tip for your diet to promote a good microbiota is to consume basically vegetables, fruit and quality protein (fish, seafood, poultry, eggs and red meat).
You can also add some legumes and whole grains, seeds and nuts.
Alcoholic beverages can be considered as a sugar, and therefore ... keep them away from this diet. (link sugar and fertility)
It is important that you consume plant foods, a source of fiber, and essential fatty acids, which help eliminate toxins that are harbored in the colon.
This allows the regular reduction of bacteria such as Candida and other bacteria that cause vaginal infections.
The consumption of fermented foods also has a good impact on the intestinal microbiota: sauerkraut, pickles, pickles, yogurt, kefir or kombucha tea.
In this book they tell you clearly and it is a great guide to learn more about food and microbiota: Tell me what you eat and I'll tell you what bacteria you have
Hygiene, key to the health of the microbiota
Keeping the genital area clean and dry is vital to avoid infection and damage the microbiota. It is also important to use few soaps, not daily. In case of using them, it is better that they are specific for the area, with a suitable pH and, if possible, without perfumes.
When having sexual intercourse, you should try to maintain hygiene habits: clean hands, mouth and genitals. Fluids and humidity increase the chances of infection.
Therefore, the use of condoms is very important to avoid alterations in the microbiota, in addition to sexually transmitted diseases and unwanted pregnancies (although in this case, we are talking about the microbiota and the search for pregnancy, so we will not be using a condom) .
It is also advisable to urinate after sexual intercourse. However, douching is not a good hygiene habit as it carries all the bacteria with it.
Finally, it is important that women pay attention to cleaning themselves after urinating or defecating from front to back to avoid contagion with fecal bacteria.
Ventilation of the genitalia and the microbiota
Try to wear cotton clothing, which is a breathable material, especially for underwear.
Avoid silk or nylon underwear, as these fabrics can increase sweating in the genital area and cause irritation.
It is also important not to wear clothing that is too tight. And try to be careful with the humidity caused by the use of swimsuits in summer. Do not keep the wet swimsuit close to your skin for a long time.
Good hydration also favors the microbiota
The body needs to be hydrated to function properly. Drink between 6 and 8 glasses of water a day, this would be a good dose.
Try not to abuse juices, even if they are natural. They improve your hydration, but they have lost the fiber, and you are only left with the sugars in the fruit.
Infusions, broths and the consumption of fruits and vegetables can help you achieve these levels of water intake.
For the female microbiota, it is better to use compresses than tampons
Women should try to use pads rather than tampons and, in any case, renew them every so often.
It is also important not to get used to wearing panty liners on a regular basis. When they are used, you have to choose the most breathable and cottony in texture over the more plastic fabrics. Here are some fabric panty liners that would be the best if you need them.
Good medical supervision helps maintain a healthy microbiota
Make regular reviews and, especially, in the case of feeling any unusual symptoms such as itching or odor.
Limit medications to avoid altering the microbiota
The abuse of antibiotics ends up negatively unbalancing the bacterial balance in the mucous membranes.
It is (unpleasantly) common to develop a vaginal infection after taking antibiotics. And this is because we have eliminated the harmful bacteria with the antibiotic, yes, but also the good ones and the area has become vulnerable to the proliferation of pathogenic germs.
If you need the antibiotic, go ahead, but we suggest taking probiotics at the same time or applying vaginal probiotics during the medication process.
Hormonal changes affect the microbiota
Diabetes and other disorders of the immune system influence hormonal imbalances.
In addition, at times of changes in sex hormones, such as puberty, pregnancy, postpartum or menopause, changes in the microbiota occur, increasing the chances of bacterial dysbiosis and infections.
In menopause, the lack of estrogens causes vaginal dryness and, with it, alteration in the production of Lactobacillus, imbalances in pH and, therefore, the door open to the uncontrolled growth of other microbial species.
Probiotic supplementation for microbiota and fertility
Probiotics help promote recovery from vaginal flora and to protect you from possible infections. In any case, it is advisable to have the supervision of a specialized therapist.
There are many types of probiotics, with many types of specific strains and with many types of dosages. You have to be careful, and for this reason we recommend the supervision of a therapist, since taking probiotics at the wrong time could generate a bacterial imbalance and be counterproductive.
There are oral intimate probiotics, with a more systemic impact, and vaginal probiotics. Both can be taken as complementary treatment to antibiotics in case of significant pathogenic colonization. Or they can also be taken with some regularity as a form of prevention.
For women in assisted fertility processes, the use of both methods is considered appropriate, oral administration y vaginal. Even prophylactically in the absence of symptoms.
Once the date for embryo transfer is close, it is recommended to use only the oral probiotics and let the body maintain its own balance in the vaginal flora without intervening so directly in the area.
In the case of men, they should choose a type of probiotic with more varied strains and in oral tablets.
No side effects have been reported, although this does not mean that it should be used uncontrollably. Its use is recommended occasionally or periodically but not permanently since the interesting thing is to allow the body itself to maintain a vaginal flora by itself.
Prebiotic supplementation for a healthy microbiota
Although probiotics are live microorganisms that have shown their health benefits in studies with people, prebiotics are a type of fiber (carbohydrates) present in some foods that cannot be digested in the stomach and that reach the intestine , where they have a physiological effect.
LINK to prebiotics with probiotics all in 1
They are fermented in the intestinal tract and used as food by certain beneficial intestinal bacteria (bifidobacteria and lactobacilli), that is, for probiotics.
The most widely used prebiotics are inulin and fructooligosaccharides, also known as FOS. As we say, they can appear naturally in some foods but they can also be added to certain foods to give them specific benefits or, they can also be taken in the form of supplements. In this case, we always recommend doing it under the supervision of a specialized therapist.
Foods where we find prebiotics would be legumes, asparagus, onion, garlic, leeks, artichoke and foods rich in resistant starch: rice, potato or sweet potato that have been previously refrigerated, that is, that have spent a few hours in the fridge.
Relaxation as a tool to have a healthy microbiota
Stress acts directly on the balance of microorganisms that live in the intestine. It can change the composition, diversity and number of bacteria, generally in favor of less beneficial bacteria.
The intestines and the brain are connected, in such a way that the mood influences the microbiota, and this produces certain substances that can alter emotions and give sensations of well-being or depressive type.
The intestinal mucosa can be altered and activate chronic inflammatory processes, such as allergies, skin problems, obesity and many other diseases. Patients with irritable bowel syndrome, or suffering from Crohn's disease or ulcerative colitis have a higher percentage of depression and anxiety.
Do you want to evaluate and know your microbiota? Here I leave you a post in which we explain how you can do it LINK microbiota and dysbiosis test
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References:
- Protocol Spanish Society of Gynecology and Obstetrics for the diagnosis and treatment of vaginal infections. Protocol updated in 2012. Prog. Obstet Gine 2013; 56 (5): 278-284. Donders GG et al. Am J Obstet Gynecol. 2002; 187: 989-93.
- FAO / WHO, Health and nutritional properties of probiotics in food including powder milk with live lactic acid bacteria, a joint FAO / WHO expert consultation. Cordoba, Argentina, 1 - 4 October 2001. 2001. Urrutia G, et al. Prog Obstet Ginecol 2014; 57 (5): 230-235. Sobel JD. Lancet. 2007; 369: 1961-71.
- Thomas, H. Microbiota promote gut healing. Nat Rev Gastroenterol Hepatol 13, 189 (2016).
Human Microbiome Project Consortium. Structure, function and diversity of the healthy human microbiome. Nature 2012; 486: 207-14.