{"id":5328,"date":"2025-01-16T07:39:42","date_gmt":"2025-01-16T07:39:42","guid":{"rendered":"https:\/\/www.kyolic.mx\/blog\/?p=5328"},"modified":"2025-01-16T07:41:49","modified_gmt":"2025-01-16T07:41:49","slug":"5-maneras-de-aliviar-la-inflamacion-intestinal","status":"publish","type":"post","link":"https:\/\/www.kyolic.mx\/blog\/5-maneras-de-aliviar-la-inflamacion-intestinal\/","title":{"rendered":"5 maneras de aliviar la inflamaci\u00f3n intestinal"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Si sufres de problemas digestivos frecuentes,\u00a0<a href=\"https:\/\/kyolic.com\/different-types-of-inflammation-plus-a-rockstar-anti-inflammatory-herb\/\">la inflamaci\u00f3n<\/a>\u00a0puede ser la causa de tus problemas. Afortunadamente, hay medidas que puedes tomar para calmar las llamas y aliviar los s\u00edntomas de forma natural.<\/p>\n\n\n\n<h2 id=\"que-causa-la-inflamacion-intestinal\" class=\"wp-block-heading has-text-align-center\"><strong><strong><strong><strong><strong><strong>\u00bfQu\u00e9 causa la inflamaci\u00f3n intestinal?<\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">La inflamaci\u00f3n intestinal cr\u00f3nica de bajo nivel puede ser causada por una variedad de factores. Se ha descubierto que consumir de manera habitual una dieta repleta de alimentos ultraprocesados, com\u00fanmente conocida como la dieta americana est\u00e1ndar o SAD, es una causa muy com\u00fan de inflamaci\u00f3n.\u00a0 La falta\u00a0<a href=\"https:\/\/kyolic.com\/how-poor-sleep-can-affect-your-gut-health\/\">de sue\u00f1o<\/a>\u00a0,\u00a0<a href=\"https:\/\/kyolic.com\/whats-after-a-dry-january\/\">el consumo habitual de alcohol<\/a>\u00a0, el tabaquismo y el uso de algunos medicamentos tambi\u00e9n pueden provocar inflamaci\u00f3n y afectar negativamente a su\u00a0<a href=\"https:\/\/kyolic.com\/understanding-the-microbiome\/\">microbioma<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Otro culpable, con el que muchos de nosotros lidiamos a diario, es\u00a0<a href=\"https:\/\/kyolic.com\/the-stress-immunity-connection\/\">el estr\u00e9s<\/a>\u00a0. Esto se debe a que el estr\u00e9s afecta el funcionamiento del eje intestino-cerebro-inmune.\u00a0\u00bfAlguna vez has notado que cuando te sientes estresado, tienes m\u00e1s probabilidades de sufrir molestias digestivas? Esto se debe a que, cuando est\u00e1s bajo presi\u00f3n, las neuronas de tu cerebro env\u00edan se\u00f1ales a las neuronas de tu intestino. El intestino contiene cientos de millones de neuronas que forman el sistema nervioso ent\u00e9rico. Tu sistema nervioso ent\u00e9rico es parte de tu sistema inmunol\u00f3gico que reacciona para detener las amenazas a tu cuerpo, y eso incluye los sentimientos de estr\u00e9s. Como resultado, el sistema inmunol\u00f3gico env\u00eda prote\u00ednas llamadas citocinas que desencadenan la inflamaci\u00f3n.\u00a0<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1170\" height=\"700\" src=\"https:\/\/www.kyolic.mx\/blog\/wp-content\/uploads\/2025\/01\/inflamatorio-1170x700-1.jpg\" alt=\"\" class=\"wp-image-5329\" srcset=\"https:\/\/www.kyolic.mx\/blog\/wp-content\/uploads\/2025\/01\/inflamatorio-1170x700-1.jpg 1170w, https:\/\/www.kyolic.mx\/blog\/wp-content\/uploads\/2025\/01\/inflamatorio-1170x700-1-300x179.jpg 300w, https:\/\/www.kyolic.mx\/blog\/wp-content\/uploads\/2025\/01\/inflamatorio-1170x700-1-1024x613.jpg 1024w, https:\/\/www.kyolic.mx\/blog\/wp-content\/uploads\/2025\/01\/inflamatorio-1170x700-1-768x459.jpg 768w, https:\/\/www.kyolic.mx\/blog\/wp-content\/uploads\/2025\/01\/inflamatorio-1170x700-1-380x227.jpg 380w, https:\/\/www.kyolic.mx\/blog\/wp-content\/uploads\/2025\/01\/inflamatorio-1170x700-1-550x329.jpg 550w, https:\/\/www.kyolic.mx\/blog\/wp-content\/uploads\/2025\/01\/inflamatorio-1170x700-1-800x479.jpg 800w, https:\/\/www.kyolic.mx\/blog\/wp-content\/uploads\/2025\/01\/inflamatorio-1170x700-1-1160x694.jpg 1160w\" sizes=\"auto, (max-width: 1170px) 100vw, 1170px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Para empeorar las cosas, todos estos factores pueden alterar el equilibrio de las bacterias en el intestino, una afecci\u00f3n conocida como disbiosis, que puede dejar los tejidos del intestino a\u00fan m\u00e1s susceptibles a la inflamaci\u00f3n.<\/p>\n\n\n\n<h2 id=\"sintomas-de-un-intestino-inflamado\" class=\"wp-block-heading has-text-align-center\"><strong><strong><strong><strong><strong><strong><strong><strong><strong><strong>S\u00edntomas de un intestino inflamado<\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Si bien los s\u00edntomas pueden variar de persona a persona, estos son algunos de los s\u00edntomas t\u00edpicos que puede experimentar si tiene inflamaci\u00f3n intestinal:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Calambres y\/o dolor abdominal<\/li>\n\n\n\n<li>Heces con sangre<\/li>\n\n\n\n<li>Diarrea frecuente<\/li>\n\n\n\n<li>Acn\u00e9 persistente o erupciones cut\u00e1neas<\/li>\n\n\n\n<li>Fatiga inexplicable<\/li>\n\n\n\n<li>P\u00e9rdida de peso involuntaria<\/li>\n<\/ul>\n\n\n\n<h3 id=\"como-reducir-la-inflamacion\" class=\"wp-block-heading has-text-align-center\"><strong><strong><strong><strong><strong><strong><strong><strong><strong>C\u00f3mo reducir la inflamaci\u00f3n<\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A menudo, puedes reducir la inflamaci\u00f3n intestinal con algunas estrategias sencillas que puedes hacer t\u00fa mismo. A continuaci\u00f3n, te presentamos cinco de las m\u00e1s eficaces:<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/www.kyolic.mx\/blog\/wp-content\/uploads\/2025\/01\/inflamacion-intestinal.webp\" alt=\"Como reducir la inflamaci\u00f3n intestinal\" class=\"wp-image-5333\" srcset=\"https:\/\/www.kyolic.mx\/blog\/wp-content\/uploads\/2025\/01\/inflamacion-intestinal.webp 1024w, https:\/\/www.kyolic.mx\/blog\/wp-content\/uploads\/2025\/01\/inflamacion-intestinal-300x169.webp 300w, https:\/\/www.kyolic.mx\/blog\/wp-content\/uploads\/2025\/01\/inflamacion-intestinal-768x432.webp 768w, https:\/\/www.kyolic.mx\/blog\/wp-content\/uploads\/2025\/01\/inflamacion-intestinal-380x214.webp 380w, https:\/\/www.kyolic.mx\/blog\/wp-content\/uploads\/2025\/01\/inflamacion-intestinal-550x309.webp 550w, https:\/\/www.kyolic.mx\/blog\/wp-content\/uploads\/2025\/01\/inflamacion-intestinal-800x450.webp 800w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h5 id=\"consume-mas-alimentos-antiinflamatorios\" class=\"wp-block-heading has-text-align-center\"><strong><strong><strong><strong><strong><strong><strong><strong><strong><strong><em>Consume m\u00e1s alimentos antiinflamatorios<\/em><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">Seg\u00fan un estudio de 2022 publicado en la revista<em>\u00a0Nutrients,<\/em>\u00a0evitar los alimentos proinflamatorios como la carne roja, las grasas no saludables y el az\u00facar, y aumentar la ingesta de alimentos antiinflamatorios ricos en nutrientes puede ayudar a reducir la inflamaci\u00f3n intestinal y mejorar el microbiota. Los mejores alimentos antiinflamatorios incluyen verduras de hoja verde, bayas, frutos secos, grasas saludables como el aceite de oliva virgen extra y especias.<\/p>\n\n\n\n<h5 id=\"controla-el-estres\" class=\"wp-block-heading has-text-align-center\"><strong><strong><strong><strong><strong><strong><strong><strong><strong><strong><em><strong><em>Controla el estr\u00e9s<\/em><\/strong><\/em><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">El estr\u00e9s no solo afecta al cerebro, sino tambi\u00e9n al intestino. Sin embargo, los estudios demuestran que las t\u00e9cnicas de relajaci\u00f3n como el yoga, la respiraci\u00f3n profunda y la meditaci\u00f3n pueden aliviar eficazmente el estr\u00e9s cuando se practican de forma regular. Los hallazgos de la<em>\u00a0revista British Medical Journal&#8217;s General Psychiatry<\/em>\u00a0tambi\u00e9n han demostrado que la meditaci\u00f3n a largo plazo activa varias v\u00edas antiinflamatorias protectoras y mejora la diversidad bacteriana en el intestino.\u00a0<\/p>\n\n\n\n<h5 id=\"prioriza-el-sueno\" class=\"wp-block-heading has-text-align-center\"><strong><strong><strong><strong><strong><strong><strong><strong><strong><strong><em><strong><em><strong><em>Prioriza el sue\u00f1o<\/em><\/strong><\/em><\/strong><\/em><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">Los estudios demuestran que dormir de siete a nueve horas de calidad cada noche puede ayudar a reducir la inflamaci\u00f3n intestinal y mejorar la inmunidad intestinal. Dormir lo suficiente tambi\u00e9n promueve un microbioma diverso. Para mejorar la calidad de tu sue\u00f1o, conc\u00e9ntrate en mantener un horario de sue\u00f1o constante, aseg\u00farate de que tu dormitorio est\u00e9 oscuro, fresco y tranquilo, y apaga los dispositivos electr\u00f3nicos una o dos horas antes de acostarte.<\/p>\n\n\n\n<h5 id=\"reduce-o-elimina-el-consumo-de-alcohol\" class=\"wp-block-heading has-text-align-center\"><strong><strong><strong><strong><strong><strong><strong><strong><strong><strong><em><strong><em><strong><em><strong><em>Reduce o elimina el consumo de alcohol<\/em><\/strong><\/em><\/strong><\/em><\/strong><\/em><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">Si bien beber alcohol de vez en cuando probablemente no cause ning\u00fan da\u00f1o a largo plazo, el alcohol puede provocar inflamaci\u00f3n, alterar el equilibrio bacteriano del intestino y da\u00f1ar la barrera intestinal cuando se consume en exceso. Si bebes alcohol de manera habitual, lim\u00edtate a dos tragos por d\u00eda si eres hombre y a solo un trago si eres mujer.<\/p>\n\n\n\n<h5 id=\"toma-probioticos\" class=\"wp-block-heading has-text-align-center\"><strong><strong><strong><strong><strong><strong><strong><strong><strong><strong><em><strong><em><strong><em><strong><em><strong><em>Toma probi\u00f3ticos<\/em><\/strong><\/em><\/strong><\/em><\/strong><\/em><\/strong><\/em><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">La inflamaci\u00f3n puede desarrollarse debido a una infecci\u00f3n intestinal, el uso de antibi\u00f3ticos, disbiosis o simplemente porque est\u00e1s envejeciendo. <a href=\"https:\/\/kyolic.com\/when-is-the-best-time-to-take-probiotics\/\">Pero un n\u00famero cada vez mayor de estudios sugiere que cepas probi\u00f3ticas<\/a>\u00a0espec\u00edficas<em>\u00a0de Lactobacillus<\/em>\u00a0y<em>\u00a0Bifidobacterum<\/em>\u00a0proporcionan al cuerpo poderosas herramientas antipat\u00f3genas y antiinflamatorias que pueden proteger contra infecciones y controlar la inflamaci\u00f3n.\u00a0Las investigaciones han descubierto que una dosis diaria de probi\u00f3ticos no solo fomenta un microbioma saludable, sino que tambi\u00e9n puede reducir la inflamaci\u00f3n intestinal al modular los mecanismos inmunol\u00f3gicos e inflamatorios en el intestino.\u00a0Para aprovechar al m\u00e1ximo tu probi\u00f3tico, busca uno que contenga<a href=\"https:\/\/kyolic.com\/top-five-myths-about-probiotics\/\">\u00a0recuentos de UFC<\/a>\u00a0beneficiosos y cepas que hayan demostrado cl\u00ednicamente que favorecen la salud intestinal. Tambi\u00e9n es inteligente elegir un probi\u00f3tico que est\u00e9 verificado por ADN para asegurarte de que realmente est\u00e1s obteniendo las cepas que se enumeran en la etiqueta.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1920\" height=\"1080\" src=\"https:\/\/www.kyolic.mx\/blog\/wp-content\/uploads\/2025\/01\/probioticos.png\" alt=\"\" class=\"wp-image-5334\" srcset=\"https:\/\/www.kyolic.mx\/blog\/wp-content\/uploads\/2025\/01\/probioticos.png 1920w, https:\/\/www.kyolic.mx\/blog\/wp-content\/uploads\/2025\/01\/probioticos-300x169.png 300w, https:\/\/www.kyolic.mx\/blog\/wp-content\/uploads\/2025\/01\/probioticos-1024x576.png 1024w, https:\/\/www.kyolic.mx\/blog\/wp-content\/uploads\/2025\/01\/probioticos-768x432.png 768w, https:\/\/www.kyolic.mx\/blog\/wp-content\/uploads\/2025\/01\/probioticos-1536x864.png 1536w, https:\/\/www.kyolic.mx\/blog\/wp-content\/uploads\/2025\/01\/probioticos-380x214.png 380w, https:\/\/www.kyolic.mx\/blog\/wp-content\/uploads\/2025\/01\/probioticos-550x309.png 550w, https:\/\/www.kyolic.mx\/blog\/wp-content\/uploads\/2025\/01\/probioticos-800x450.png 800w, https:\/\/www.kyolic.mx\/blog\/wp-content\/uploads\/2025\/01\/probioticos-1160x653.png 1160w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><\/figure>\n\n\n\n<h3 id=\"cuando-llamar-a-un-medico\" class=\"wp-block-heading has-text-align-center\"><strong><strong><strong><strong><strong><strong><strong><strong><strong><strong>\u00bfCu\u00e1ndo llamar a un m\u00e9dico?<\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Si bien estos cambios pueden ayudar a reducir la inflamaci\u00f3n, es recomendable consultar a un m\u00e9dico si los s\u00edntomas persisten. Los problemas digestivos persistentes, la p\u00e9rdida de peso o la fatiga podr\u00edan ser un signo de algo m\u00e1s grave, como la enfermedad cel\u00edaca, la enfermedad inflamatoria intestinal o el sobrecrecimiento bacteriano del intestino delgado (SIBO).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Afortunadamente, hay muchas cosas que puede hacer para reducir la inflamaci\u00f3n intestinal y mantener un microbioma saludable. Los cambios a largo plazo en su dieta y estilo de vida (y la incorporaci\u00f3n de un probi\u00f3tico complementario) pueden ser un primer paso eficaz en su camino hacia una menor inflamaci\u00f3n y un intestino m\u00e1s saludable.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Referencias<\/strong>.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/health.usnews.com\/health-care\/for-better\/articles\/2017-07-28\/how-to-train-and-maintain-your-immune-system\">Tristan Asensi M, Napoletano A, Sofi F, et al. Low-grade inflammation and ultra-processed foods consumption: a review.<em>Nutrients<\/em>. 2023;15(6):1546.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/medlineplus.gov\/ency\/article\/007165.htm\">Wang Z, Chen WH, Li SX, et al. Gut microbiota modulates the inflammatory response and cognitive impairment induced by sleep deprivation.\u00a0<em>Molecular Psychiatry.<\/em>\u00a02021; 26:6277\u201392.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.oregonclinic.com\/about-us\/blog\/how-healthy-eating-patterns-shape-your-immune-system\">Bishehsari F, Magno E, Swanson G, et al. Alcohol and gut-derived inflammation.\u00a0<em>Alcohol Research.<\/em>\u00a02017;38(2):163-71.<\/a><\/li>\n\n\n\n<li>Berkowitz L, Schultz BM, Salazar GA, et al. Impact of cigarette smoking on the gastrointestinal tract inflammation: opposing effects in Crohn\u2019s disease and ulcerative colitis.\u00a0<em>Frontiers in Immunology<\/em>. 2018; 9:74.<\/li>\n\n\n\n<li>Herlihy N, Feakins R. Gut inflammation induced by drugs: \u00bfCan pathology help to differentiate from inflammatory bowel disease?\u00a0<em>United European<\/em>\u00a0<em>Gastroenterology Journal<\/em>. 2022;10(5):451-64.<\/li>\n\n\n\n<li>Hart A, Kamm MA. Review article: mechanisms of initiation and perpetuation of gut inflammation by stress. Alimentary Pharmacology &amp; Therapeutics. 2002;16(12):2017-28.<\/li>\n\n\n\n<li>Geng ZH, Zhu Y, Li QL, et al. Enteric nervous system: the bridge between the gut microbiota and neurological disorders.\u00a0<em>Frontiers in Aging Neuroscience<\/em>. 2022; 14:810483.<\/li>\n\n\n\n<li>Zhao M, Chu J, Feng S, et al. Immunological mechanisms of inflammatory diseases caused by gut microbiota dysbiosis: A review.\u00a0<em>Biomedicine &amp;<\/em>\u00a0<em>Pharmacotherapy.<\/em>\u00a02023; 164:114985.<\/li>\n\n\n\n<li>Widhiati S, Purnomosari D, Wibawa T, et al. The role of gut microbiome in inflammatory skin disorders: A systematic review.\u00a0<em>Dermatology Reports.<\/em>\u00a02021;14(1):9188.<\/li>\n\n\n\n<li>Bagheri S, Zolghadri S, Stanek A. Beneficial effects of anti-inflammatory diet in modulating gut microbiota and controlling obesity.\u00a0<em>Nutrients.<\/em>\u00a02022;14(19):3985.<\/li>\n\n\n\n<li>SunY,\u00a0Ju\u00a0P,\u00a0Xue\u00a0T<em>,<\/em>\u00a0et al. Alteration of faecal microbiota balance related to long-term deep meditation.\u00a0<em>General Psychiatry.\u00a0<\/em>2023;36:<\/li>\n\n\n\n<li>Smith RP, Easson C, Lyle SM, et al. Gut microbiome diversity is associated with sleep physiology in humans.\u00a0<em>PLoS One<\/em>. 2019;14(10): e0222394.<\/li>\n\n\n\n<li>Leclercq S, de Timary P, Delzenne N,\u00a0et al<em>.<\/em>\u00a0The link between inflammation, bugs, the intestine and the brain in alcohol dependence.\u00a0<em>Translational Psychiatry.\u00a0<\/em>2017;7: e1048.<\/li>\n\n\n\n<li>Ghosh AR. Chapter 6 \u2013 Probiotics in the rescue of gut inflammation.\u00a0<em>Therapeutic, Probiotic, and Unconventional Foods.\u00a0<\/em>2018;101-16.<\/li>\n\n\n\n<li>Isolauri E, Kirjavainen PV, Salminen S. Probiotics: \u00bfa role in the treatment of intestinal infection and inflammation?\u00a0<em>Gut.<\/em>\u00a02002;50 Suppl 3(Suppl 3): III54-9.<\/li>\n\n\n\n<li>Cristofori F, Dargenio VN, Dargenio C, et al. Anti-inflammatory and immunomodulatory effects of probiotics in gut inflammation: a door to the body.\u00a0<em>Frontiers in Immunology.<\/em>\u00a02021; 12:578386.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Este art\u00edculo tiene fines meramente informativos. 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