{"id":13144,"date":"2021-09-03T14:11:40","date_gmt":"2021-09-03T19:11:40","guid":{"rendered":"https:\/\/naturalwomanhood.org\/?p=13144"},"modified":"2024-05-25T22:58:45","modified_gmt":"2024-05-26T03:58:45","slug":"como-mejorar-intencionadamente-la-salud-intestinal-tras-dejar-los-anticonceptivos","status":"publish","type":"post","link":"https:\/\/naturalwomanhood.org\/es\/how-to-intentionally-promote-better-gut-health-after-getting-off-birth-control\/","title":{"rendered":"C\u00f3mo mejorar intencionadamente la salud intestinal tras dejar los anticonceptivos"},"content":{"rendered":"

Si hace poco que has dejado de tomar la p\u00edldora y te encuentras con que tu sistema digestivo est\u00e1 hecho un desastre (o, si eres como yo, y luchas con SOP y mala salud intestinal<\/a>), no est\u00e1s solo. Como compart\u00ed en este art\u00edculo<\/a>Sin embargo, varios estudios recientes sugieren que los anticonceptivos orales pueden afectar negativamente a la salud intestinal, disminuyendo la diversidad microbiana y provocando permeabilidad intestinal. Con el tiempo, estos desequilibrios en el microbioma pueden provocar s\u00edntomas como hinchaz\u00f3n, sensibilidad a los alimentos y antojos, n\u00e1useas despu\u00e9s de comer e incluso... enfermedad inflamatoria intestinal<\/a> (EII). De hecho, un informe de 2017 meta-an\u00e1lisis<\/a> sugiri\u00f3 que las personas expuestas a anticonceptivos orales ten\u00edan un 30 por ciento m\u00e1s de riesgo de desarrollar una enfermedad inflamatoria intestinal como la enfermedad de Crohn o la colitis ulcerosa.  <\/p>\n\n\n\n

Aprender todo esto puede resultar abrumador cuando uno ya se siente mal. La buena noticia, sin embargo, es que estos s\u00edntomas desagradables a menudo pueden revertirse utilizando remedios naturales y formando nuevos h\u00e1bitos. A continuaci\u00f3n, encontrar\u00e1s cinco estrategias basadas en las \u00faltimas investigaciones cient\u00edficas para sanar intencionadamente tu intestino despu\u00e9s de haber tomado anticonceptivos. <\/p>\n\n\n\n

Consejo #1: Reponer los nutrientes clave para la salud intestinal que se agotaron por el control de la natalidad.<\/span><\/h2>\n\n\n\n

Estudios<\/a> que se remontan a finales de la d\u00e9cada de 1960 han demostrado que la la p\u00edldora anticonceptiva agota las principales vitaminas del grupo B<\/a> (B2, B6, B12 y folato), junto con las vitaminas C y E y los minerales magnesio, selenio y zinc. Aunque no est\u00e1 claro c\u00f3mo se produce esta depleci\u00f3n, se ha sugerido que la p\u00edldora provoca una mala absorci\u00f3n o una mayor excreci\u00f3n de estos nutrientes. Dado que varios de estos nutrientes son importantes para la funci\u00f3n intestinal y la desintoxicaci\u00f3n, es importante recuperar los niveles normales. El zinc, por ejemplo, mejora el revestimiento intestinal, mientras que el selenio ha demostrado que mejorar la diversidad microbiana intestinal<\/a>.   <\/p>\n\n\n\n

Para reponer tus reservas de nutrientes, busca un prenatal o multivitam\u00ednico de alta calidad de una fuente de confianza. Es una buena idea elegir marcas probadas por terceros, como Pure Encapsulations o Thorne. Cuando busque un prenatal que contenga folato, considere marcas como Designs for Health que utilizan la forma biodisponible del folato, L-metilfolato. Muchas marcas optan por el \u00e1cido f\u00f3lico sint\u00e9tico m\u00e1s barato, pero los estudios han demostrado que 40 - 60% de la poblaci\u00f3n<\/a> tiene una mutaci\u00f3n gen\u00e9tica que inhibe la conversi\u00f3n del \u00e1cido f\u00f3lico en su forma activa. Tambi\u00e9n puede pedir a su m\u00e9dico que le haga un an\u00e1lisis de sangre, que puede ayudar a determinar si debe complementar su multivitam\u00ednico con una dosis diaria m\u00e1s alta de alguna vitamina en particular.  <\/p>\n\n\n\n

Consejo #2: Incorpora alimentos probi\u00f3ticos y prebi\u00f3ticos a tu dieta<\/span><\/h2>\n\n\n\n

En el futuro, deber\u00e1s centrarte en consumir alimentos que favorezcan tu microbioma a largo plazo. Este consejo no se limita a quienes dejan de tomar la p\u00edldora. Muchos de nosotros har\u00edamos bien en incorporar alimentos prebi\u00f3ticos y probi\u00f3ticos en nuestra dieta, ya que estos alimentos trabajan juntos para promover un intestino sano.  <\/p>\n\n\n\n

Dado que los alimentos probi\u00f3ticos han sido fermentados por bacterias buenas, su consumo introduce estos bichos beneficiosos en el revestimiento intestinal. Algunos alimentos fermentados comunes (y deliciosos) son el yogur, el chucrut crudo, el kimchi y otras verduras encurtidas, el k\u00e9fir y la kombucha. S\u00f3lo aseg\u00farese de seleccionar una marca de yogur, k\u00e9fir o kombucha que sea baja en az\u00facar, ya que comer demasiado el az\u00facar favorece la inflamaci\u00f3n<\/a> y altera nuestro microbioma<\/a>. Una advertencia, sin embargo, es que si usted tiene SIBO<\/a> (sobrecrecimiento bacteriano del intestino delgado), que se ha asociado al uso de anticonceptivos orales, se recomienda evitar los alimentos fermentados hasta que la infecci\u00f3n se haya curado. <\/p>\n\n\n\n

Los alimentos prebi\u00f3ticos, por su parte, contienen fibra y almid\u00f3n resistente<\/a> que \"alimentan\" a las bacterias intestinales buenas para mantener la salud de su microbioma. El almid\u00f3n resistente es un hidrato de carbono complejo que fermenta en el intestino grueso y alimenta las bacterias intestinales buenas. Prueba a incorporar boniatos y batatas a tu dieta o a hacer tortillas y tortitas con pl\u00e1tanos y bananas verdes. Incluso hay una harina sin gluten hecha de pl\u00e1tanos verdes que es cada vez m\u00e1s popular. Dado que estos alimentos tienen un alto contenido en carbohidratos, aseg\u00farate de completar tu plato con muchas verduras sin almid\u00f3n para ayudar a que tu dieta sea m\u00e1s equilibrada. equilibrar el az\u00facar en sangre.<\/a>  <\/p>\n\n\n\n

Consejo #3: Ayuda a tu desintoxicaci\u00f3n anticonceptiva con la dieta <\/span><\/h2>\n\n\n\n

La Dra. Jolene Brighten, m\u00e9dico especialista en medicina funcional y pionera en el tratamiento del s\u00edndrome post-control de natalidad, destaca en su popular libro M\u00e1s all\u00e1 de la p\u00edldora<\/em> que quienes dejan la p\u00edldora deben centrarse en alimentos que ayuden a las v\u00edas naturales de desintoxicaci\u00f3n. Estos alimentos deber\u00edan ayudar al h\u00edgado a procesar el exceso de estr\u00f3geno sint\u00e9tico que constituye un componente clave de la p\u00edldora.  <\/p>\n\n\n\n

El Dr. Brighten recomienda consumir un m\u00ednimo de 25 gramos de fibra al d\u00eda a partir de 3 a 6 tazas de verduras ecol\u00f3gicas, especialmente verduras de hoja verde y cruc\u00edferas. Sin embargo, si esto supone un gran cambio en su dieta, deber\u00e1 aumentar el consumo de fibra lentamente para no provocar m\u00e1s trastornos digestivos. Tambi\u00e9n subraya la importancia de encontrar una fuente de prote\u00ednas de alta calidad. En la pr\u00e1ctica, esto significa comer la mejor carne y los mejores huevos que se ajusten a tu presupuesto. Lo ideal ser\u00eda optar por carnes ecol\u00f3gicas alimentadas con hierba y huevos criados en pastos, pero no dejes que lo \"perfecto\" sea enemigo de lo bueno. <\/p>\n\n\n\n

Consejo #5: Evite los alimentos inflamatorios  <\/span><\/h2>\n\n\n\n

Saber qu\u00e9 alimentos evitar es tan importante como saber qu\u00e9 alimentos incorporar. Muchos expertos recomiendan evitar los principales alimentos inflamatorios durante 30 d\u00edas para dar tiempo al intestino a sanar. Despu\u00e9s, puedes reintroducirlos de uno en uno para determinar si te provocan alguna reacci\u00f3n. Yo he experiencia personal con el protocolo autoinmune<\/a> (AIP), que elimina todos los alimentos potencialmente inflamatorios durante 30 d\u00edas, y tuvo un poderoso efecto en mi propia salud intestinal. Muchas mujeres tambi\u00e9n han tenido gran \u00e9xito con el Whole30<\/a>que se centra en los \"alimentos integrales\" en lugar de los procesados. Los tres grandes infractores son el gluten, los l\u00e1cteos y el az\u00facar refinado, pero ambos protocolos alimentarios tambi\u00e9n recomiendan evitar los cereales, la soja, la cafe\u00edna, el alcohol y las grasas inflamatorias de aceites vegetales y de semillas como la canola y el c\u00e1rtamo. <\/p>\n\n\n\n

Si desea profundizar en la investigaci\u00f3n actual sobre s\u00edndrome post-control de natalidad<\/a>Recomiendo encarecidamente la lectura del libro del Dr. Brighten M\u00e1s all\u00e1 de la p\u00edldora <\/em>completo. Est\u00e1 repleto de informaci\u00f3n y escrito en un estilo accesible y coloquial. Como nos recuerda el Dr. Brighten, sanar el intestino es el primer paso para recuperar la salud despu\u00e9s de haber tomado la p\u00edldora. Y, cuando est\u00e9s preparada, aprender a trazar su ciclo con un m\u00e9todo de conocimiento de la fertilidad (FAM)<\/a> es otra forma excelente de tomar las riendas de su salud reproductiva. <\/p>\n\n\n\n

Lecturas complementarias:<\/span><\/h3>\n\n\n\n

No esperes una soluci\u00f3n r\u00e1pida cuando dejes los anticonceptivos (y por qu\u00e9 merece la pena)<\/a><\/p>\n\n\n\n

Los sorprendentes efectos de los anticonceptivos en la salud intestinal y la EII<\/a><\/p>\n\n\n\n

Las sorprendentes conexiones entre el s\u00edndrome de ovario poliqu\u00edstico, la disbiosis y la salud intestinal<\/a><\/p>\n\n\n\n

La conexi\u00f3n entre el Crohn y los anticonceptivos: M\u00e1s noticias desgarradoras sobre los anticonceptivos<\/a><\/p>\n\n\n\n

 C\u00f3mo un m\u00e9todo de conocimiento de la fertilidad me llev\u00f3 al protocolo autoinmune<\/a><\/p>\n\n\n\n

C\u00f3mo una dieta antiinflamatoria puede ayudar a equilibrar las hormonas<\/a><\/p>\n\n\n\n

Resistencia a la insulina, SOP y salud de la fertilidad: \u00bfEst\u00e1 usted en riesgo?<\/a><\/p>","protected":false},"excerpt":{"rendered":"Si hace poco que ha dejado de tomar la p\u00edldora y descubre que su sistema digestivo est\u00e1 desorganizado (o, si...","protected":false},"author":87,"featured_media":13145,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","csco_singular_sidebar":"","csco_page_header_type":"","csco_page_load_nextpost":"","csco_post_video_location":[],"csco_post_video_url":"","csco_post_video_bg_start_time":0,"csco_post_video_bg_end_time":0,"footnotes":""},"categories":[5183,5258],"tags":[1163,5433],"class_list":["post-13144","post","type-post","status-publish","format-standard","has-post-thumbnail","category-birth-control-issues","category-coming-off-the-pill","tag-birth-control-side-effects","tag-fitness-and-nutrition","cs-entry","cs-video-wrap"],"acf":[],"yoast_head":"\nPromoting gut health after ditching birth control - Natural Womanhood<\/title>\n<meta name=\"description\" content=\"Birth control does quite a number on your gut. 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