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 made a surprised face. Sometimes it may surprise you to know that having bacteria in our body is a positive thing.
But let's go to the beginning of everything...
What are probiotics?
Let's see, in the human body there are bacteria that are known as saprophytes or commensals, that is, they are good for the body. Without them, our body would not function 100%.
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: pros y biota. Their joint meaning is 'for life'. And, in fact, it seems an apt 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 carry out their functions there. However, if the walls of the intestine 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 is its relationship with probiotics?
Until now, the benefits of taking probiotics at the intestinal level were known but now, in addition, it is 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 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 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 the bad bacteria to keep them from outnumbering the good bacteria.
On the other hand, the increase in lactobacilli makes them 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 host's immune system (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 hormone levels
In cases where 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 lead to changes and alterations in the vaginal flora, proliferation of fungi and cause infections.
new sexual partners
It requires an adaptation to maintain the 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 flourishing.
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 a healthy vaginal flora
In the previous section we have seen what can influence the bacterial balance, so these recommendations to have 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 from natural fibers, so you allow the area to breathe and prevent harmful microorganisms from thriving. Better cottons than synthetic fibers (link).
- Avoid scented products like feminine spray deodorants, 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 foods that are fresh and rich in resistant fiber or starch. Read on to discover more ways to support vaginal flora through diet.
Foods high in probiotics to reinforce the vaginal flora
To search for foods that contain probiotics or help in the production of 'good' bacteria does not have to be too complicated. Many simple and easily accessible foods meet these premises:
Yogurt
Read the 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 milk casein or even lactose. Link to Yogurt Maker
Sauerkraut
This is fermented cabbage. Other fermented foods also serve good bacteria growth in our gut. Link Sauerkraut
Kombucha
It is a slightly carbonated drink, with a sour taste, 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 carbonated. 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
Do not hesitate to inform yourself about how to make homemade pickles. Can you buy them at the supermarket? Yes. But beware of supermarket pickles: look for them to contain no monosodium glutamate or flavor enhancer. When we put these vegetables in brine and slightly acidify them with vinegar, yeasts and lactic acid bacteria appear that improve their nutritional properties (they eliminate 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 on its own as a side to other dishes. It has a salty and spicy taste. It is prepared from the fermentation of Chinese cabbage, although it can also be made from other vegetables such as radishes or even mangoes. LINK Kimchi
miso
It is a Japanese seasoning 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 fresh cheese. It can be smoked, fried or grilled. It gives a lot of play in the kitchen and is highly appreciated as a protein source by vegans and vegetarians. Keep in mind that overcooking these products reduces their probiotic intake. LINK Tempeh
natto
Natto is a food derived from the fermentation of soybeans. These are fermented soybeans cooked by the action of a bacterium known as Bacillus Natto (hence its name). LINK Natto
Apple vinager
Actually, apple cider vinegar itself is not a probiotic, but apple pectin feeds the microbiota, so the result ends up being to favor the balance of the bacterial flora. LINK apple cider vinegar
Sourdough bread
It has a high content of Lactobacillus bacteria, so it helps maintain the 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's your turn to implement it in your diet to strengthen your vaginal flora.
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