{"id":322,"date":"2025-07-24T08:51:10","date_gmt":"2025-07-24T08:51:10","guid":{"rendered":"https:\/\/neshio.com\/?p=322"},"modified":"2025-07-29T08:56:39","modified_gmt":"2025-07-29T08:56:39","slug":"que-destruye-su-microbioma-y-como-reconstruirlo","status":"publish","type":"post","link":"https:\/\/neshio.com\/es\/que-destruye-su-microbioma-y-como-reconstruirlo\/","title":{"rendered":"Qu\u00e9 destruye su microbioma y c\u00f3mo reconstruirlo"},"content":{"rendered":"<h2 class=\"wp-block-heading\">Por qu\u00e9 el microbioma determina su salud<\/h2>\n\n\n\n<p>Nuestros intestinos albergan billones de microorganismos -bacterias, hongos, virus- que, en conjunto, conforman nuestro llamado <strong>Microbioma<\/strong> forma. No s\u00f3lo influye en la digesti\u00f3n, sino tambi\u00e9n en el sistema inmunitario, la piel, el peso e incluso nuestro estado de \u00e1nimo.<\/p>\n\n\n\n<p>Pero este delicado ecosistema <strong>Se desequilibra f\u00e1cilmente<\/strong> - y reconstruirlo de la misma forma selectiva. M\u00e1s informaci\u00f3n en este art\u00edculo, <strong>qu\u00e9 da\u00f1a su microbioma<\/strong> y c\u00f3mo puedes regenerarlo paso a paso.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u00bfQu\u00e9 est\u00e1 destruyendo su microbioma?<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. <strong>Antibi\u00f3ticos (tambi\u00e9n de un solo uso)<\/strong><\/h3>\n\n\n\n<p>No s\u00f3lo eliminan las bacterias nocivas, sino tambi\u00e9n las beneficiosas, a menudo de forma permanente. Incluso un tratamiento de 7 d\u00edas con antibi\u00f3ticos puede diezmar gravemente la flora intestinal.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. <strong>Productos diet\u00e9ticos y precocinados con alto contenido en az\u00facar<\/strong><\/h3>\n\n\n\n<p>Un exceso de az\u00facar, aditivos, emulgentes y edulcorantes artificiales puede alterar el equilibrio intestinal y favorecer la proliferaci\u00f3n de g\u00e9rmenes desfavorables.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. <strong>Estr\u00e9s cr\u00f3nico<\/strong><\/h3>\n\n\n\n<p>El estr\u00e9s constante modifica la composici\u00f3n del microbioma, por ejemplo, a trav\u00e9s de la liberaci\u00f3n de cortisol, que debilita la funci\u00f3n de barrera del intestino.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. <strong>Consumo de alcohol<\/strong><\/h3>\n\n\n\n<p>El consumo regular de alcohol favorece la inflamaci\u00f3n y puede favorecer a las bacterias \"malas\", que a su vez forman productos metab\u00f3licos t\u00f3xicos.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. <strong>Muy poca fibra<\/strong><\/h3>\n\n\n\n<p>Las bacterias intestinales beneficiosas \"mueren de hambre\" si no tienen a su disposici\u00f3n suficientes alimentos vegetales, especialmente prebi\u00f3ticos.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Fortalezca su microbioma: la forma correcta de hacerlo<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. <strong>Consumir prebi\u00f3ticos (fibra alimentaria)<\/strong><\/h3>\n\n\n\n<p>Sirven de alimento a las bacterias intestinales buenas. Buenas fuentes:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>C\u00e1scaras de psilio<\/li>\n\n\n\n<li>Semillas de lino<\/li>\n\n\n\n<li>Achicoria, alcachofa, puerro<\/li>\n\n\n\n<li>Copos de avena<\/li>\n<\/ul>\n\n\n\n<p>Consejo: <strong>Aumentar lentamente<\/strong>para evitar flatulencias.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">2. <strong>Integrar alimentos probi\u00f3ticos<\/strong><\/h3>\n\n\n\n<p>Son alimentos con microorganismos vivos:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Chucrut crudo<\/li>\n\n\n\n<li>K\u00e9fir<\/li>\n\n\n\n<li>Kimchi<\/li>\n\n\n\n<li>Yogur natural con cultivos vivos<\/li>\n\n\n\n<li>Verduras fermentadas<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">3. <strong>L-glutamina y butirato para el cuidado de las mucosas<\/strong><\/h3>\n\n\n\n<p>Si la mucosa intestinal ya est\u00e1 irritada (por ejemplo, debido a un intestino permeable), estas sustancias ayudan con la <strong>Regeneraci\u00f3n de la barrera<\/strong>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">4. <strong>Reducir el estr\u00e9s de forma selectiva<\/strong><\/h3>\n\n\n\n<p>Los ejercicios de respiraci\u00f3n, los paseos por la naturaleza, el yoga o los d\u00edas sin pantalla pueden ayudar a calmar de nuevo el sistema nervioso aut\u00f3nomo y, por tanto, el intestino.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">5. <strong>Piense a largo plazo: no se exceda en la terapia<\/strong><\/h3>\n\n\n\n<p>Muchas curas probi\u00f3ticas son <strong>Dosificado demasiado pronto y demasiado alto<\/strong> empezado. Empieza con unas pocas cepas, observa tu reacci\u00f3n - y dale a tu cuerpo <strong>Hora del cambio<\/strong>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusi\u00f3n: Construir un microbioma lleva tiempo, pero merece la pena<\/h2>\n\n\n\n<p>Un microbioma alterado afecta a todo el organismo. Con una dieta adecuada, una reducci\u00f3n espec\u00edfica del estr\u00e9s y un estilo de vida consciente, puedes mejorar tu microbioma. <strong>Fortalecer de forma sostenible<\/strong> - y mejorar as\u00ed la piel, el sistema inmunitario, la digesti\u00f3n y el bienestar.<\/p>","protected":false},"excerpt":{"rendered":"<p>Por qu\u00e9 el microbioma determina tu salud Nuestro intestino alberga billones de microorganismos -bacterias, hongos y virus- que juntos forman lo que se conoce como nuestro microbioma. No s\u00f3lo influye en la digesti\u00f3n, sino tambi\u00e9n [...]<\/p>","protected":false},"author":6,"featured_media":323,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[8,11],"tags":[],"class_list":["post-322","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gesundheit","category-mikrobiom-und-darmgesundheit"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mikrobiom aufbauen: Ursachen, Tipps &amp; Hausmittel<\/title>\n<meta name=\"description\" content=\"Antibiotika, Zucker &amp; Stress sch\u00e4digen dein Mikrobiom. 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