{"id":72813,"date":"2021-02-25T11:54:22","date_gmt":"2021-02-25T09:54:22","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/cinco-maneras-de-mejorar-la-salud-digestiva\/"},"modified":"2023-03-06T19:31:20","modified_gmt":"2023-03-06T17:31:20","slug":"de-la-nutricion-a-la-gestion-del-estres-cinco-maneras-de-mejorar-la-salud-digestiva","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/de-la-nutricion-a-la-gestion-del-estres-cinco-maneras-de-mejorar-la-salud-digestiva\/","title":{"rendered":"Cinco maneras de mejorar la salud digestiva"},"content":{"rendered":"

De la nutrici\u00f3n a la gesti\u00f3n del estr\u00e9s: cinco maneras de mejorar la salud digestiva<\/strong><\/p>\n

El cuidado de la microbiota se plantea a trav\u00e9s de aspectos tan fundamentales como una nutrici\u00f3n saludable o una correcta gesti\u00f3n del estr\u00e9s. \u201cEl objetivo es mantener un equilibrio y una alta biodiversidad en la microbiota. Cada persona tiene una microbiota diferente y \u00e9sta es muy sensible a los cambios, tanto f\u00edsicos como emocionales\u201d, advierte la Dra. \u00c1mina Alani, experta en salud digestiva de SHA.<\/p>\n

Nuestro organismo alberga unos 100 billones de bacterias de unas 400 especies distintas. Y la microbiota se alimenta de nutrientes que nosotros ingerimos a trav\u00e9s de la dieta. Por lo tanto, es muy importante realizar una alimentaci\u00f3n equilibrada que garantice el aporte adecuado de estos nutrientes. Pero tambi\u00e9n actividad f\u00edsica y gesti\u00f3n emocional.<\/p>\n

A continuaci\u00f3n, la Dra. \u00c1mina Alani nos propone cinco h\u00e1bitos saludables para mantener una microbiota saludable:<\/p>\n

 <\/p>\n

    \n
  1. Aumentar el consumo de alimentos prebi\u00f3ticos<\/strong><\/li>\n<\/ol>\n

    Los prebi\u00f3ticos<\/strong> son b\u00e1sicamente fibras vegetales que act\u00faan como fertilizantes para estimular el crecimiento y desarrollo de bacterias sanas en el intestino.<\/p>\n

    Ingerir prebi\u00f3ticos favorece el crecimiento de estas bacterias a base de aportar diferentes sustratos. Su acci\u00f3n tiene lugar en el intestino grueso o colon, donde las bacterias de la microbiota intestinal los fermentan.<\/p>\n

    Los podemos encontrar en muchas frutas y verduras, especialmente en aquellas que contienen buenos \u00edndices de carbohidratos complejos. Est\u00e1n presentes de forma natural en alimentos tales como las hortalizas, verduras, frutas, cereales, legumbres o frutos secos, entre otros.<\/p>\n

     <\/p>\n

      \n
    1. Tomar m\u00e1s alimentos probi\u00f3ticos<\/strong><\/li>\n<\/ol>\n

      Los probi\u00f3ticos<\/strong> son alimentos o suplementos que contienen microorganismos vivos con la misi\u00f3n de promover las bacterias buenas de nuestro organismo. Generalmente, poseen un alto contenido de fibra y favorecen la mejora del equilibrio de estos microorganismos.<\/p>\n

      Hay alimentos como el chucrut, el kimchi, el miso o la kombucha que enriquecen la microbiota. Tambi\u00e9n los yogures vegetales y fermentados en general son otros probi\u00f3ticos naturales muy interesantes.<\/p>\n

       <\/p>\n

        \n
      1. Aprender a gestionar el estr\u00e9s<\/strong><\/li>\n<\/ol>\n

        El estr\u00e9s mental<\/strong> es sin\u00f3nimo de estr\u00e9s de la microbiota y viceversa. Por eso, gestionar el estr\u00e9s y nuestras emociones es muy importante para nuestra salud digestiva.<\/p>\n

        Seg\u00fan un estudio realizado en Canad\u00e1 y publicado en la revista Nature Communications<\/em>, la microbiota intestinal podr\u00eda desempe\u00f1ar un papel clave en el desarrollo de trastornos psicol\u00f3gicos<\/a> como la depresi\u00f3n o la ansiedad.<\/p>\n

         <\/p>\n

          \n
        1. Hacer ejercicio<\/strong><\/li>\n<\/ol>\n

          Seg\u00fan una revisi\u00f3n de 2017, el ejercicio aumenta la diversidad microbiana<\/a> independientemente de la dieta. As\u00ed, la microbiota de los deportistas puede estar relacionada con el contenido de prote\u00ednas de la dieta.<\/p>\n

          \u201cLas alteraciones de la microbiota como resultado del ejercicio son m\u00e1s sustanciales en las primeras etapas de la vida en comparaci\u00f3n con las posteriores. La capacidad de ejercicio puede verse influenciada por la presencia de una microbiota diversa\u201d, explica el trabajo.<\/p>\n

          Y a\u00f1ade: \u201cLas dietas ricas en grasas aumentan la inflamaci\u00f3n intestinal y el ejercicio reduce esta inflamaci\u00f3n y puede mejorar la integridad del epitelio intestinal\u201d.<\/p>\n

          Recientemente, otros estudios han demostrado que parte del lactato producido durante el ejercicio puede afectar positivamente a ciertos microorganismos intestinales.<\/p>\n

           <\/p>\n

            \n
          1. Descanso adecuado<\/strong><\/li>\n<\/ol>\n

            Varios trabajos importantes sugieren que el sue\u00f1o<\/strong> est\u00e1 influido por el estado de la microbiota intestinal, ya que ambos mecanismos est\u00e1n relacionados e interact\u00faan constantemente.<\/p>\n

            Una microbiota m\u00e1s pobre y menos diversa reduce significativamente la duraci\u00f3n y la calidad del sue\u00f1o y, a su vez, una mala higiene del sue\u00f1o y la alteraci\u00f3n de los ritmos circadianos y los ciclos de sue\u00f1o-vigilia provocan disbiosis intestinal.<\/p>\n","protected":false},"excerpt":{"rendered":"

            De la nutrici\u00f3n a la gesti\u00f3n del estr\u00e9s: cinco maneras de mejorar la salud digestiva El cuidado de la microbiota se plantea a trav\u00e9s de aspectos tan fundamentales como una nutrici\u00f3n saludable o una correcta gesti\u00f3n del estr\u00e9s. \u201cEl objetivo es mantener un equilibrio y una alta biodiversidad en la microbiota. Cada persona tiene una […]<\/p>\n","protected":false},"author":8,"featured_media":75438,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1414,1425],"tags":[],"class_list":["post-72813","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salud-y-belleza","category-stayhealthywithsha-es"],"acf":[],"yoast_head":"\nCinco maneras de mejorar la salud digestiva - SHA Magazine<\/title>\n<meta name=\"description\" content=\"De la nutrici\u00f3n a la gesti\u00f3n del estr\u00e9s: cinco maneras de mejorar la salud digestiva El cuidado de la microbiota se plantea a trav\u00e9s de aspectos tan\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/shawellness.com\/shamagazine\/es\/de-la-nutricion-a-la-gestion-del-estres-cinco-maneras-de-mejorar-la-salud-digestiva\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cinco maneras de mejorar la salud digestiva - 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