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Dieta y menopausia: la importancia de una alimentación saludable Empieza a cuidarte antes de que la menopausia esté instaurada Silviarita from Pixabay
Alimentación equilibrada, ejercicio y descanso, las claves para llevar lo mejor posible la menopausia. La media de edad de la llegada de la menopausia entre las mujeres españolas es de 51 años. En cierta medida, es una época crítica para la mujer por el cese de la función ovárica , con los cambios hormonales que ello supone. En esta etapa previa al final de la vida fértil hay que prestar una atención especial a la alimentación , pues en ella encontraremos una gran aliada para dar de lado al síndrome metabólico, al acecho más que nunca durante dicha fase.
Muchas mujeres se quejan de lo difícil que les resulta perder peso en la menopausia. Y es que a partir de los 45 o 50 años, el organismo cambia: el metabolismo se ralentiza y se empieza a acumular más grasa, especialmente alrededor de la cintura. Los cambios hormonales que se dan en esta época provocan cambios muy notables. Desde los sofocos hasta cambios de humor radicales, pasando por el insomnio o la sequedad vaginal .
Tradicionalmente se ha relacionado la menopausia con la ganancia de peso, esto no es exactamente así. La menopausia en sí no engorda. Lo que ocurre es que esta época suele coincidir con diversos cambios en el cuerpo. Otra de las causas por las que se gana peso es que se cometen diversos errores en relación con la alimentación. El organismo funciona de otra manera y tiene otras necesidades. Por ello es preciso adaptar los hábitos diarios a esta nueva etapa .
Las preferencias dietéticas en la menopausia cambian. Se produce un aumento en la ingesta de grasas y disminuye la ingesta de nutrientes saciantes, como son las proteínas y las fibras. Los cambios hormonales producidos por el descenso en las hormonas sexuales tienen consecuencias enormes tanto a nivel físico como psicológico en la mujer. Ser consciente de las alteraciones que se producen y actuar para contrarrestar sus efectos, puede evitar repercusiones mayores al final de esta etapa, entorno a los 55-60 años.
Muchas mujeres se quejan de lo difícil que les resulta perder peso en la menopausia Martyn Dix from Pixabay
La alimentación deberá seguir rigiéndose por una dieta saludable y equilibrada , pero conviene seguir algunas recomendaciones específicas :
Aumentar los alimentos de origen vegetal por su aporte en fitoestrógenos, componentes de los alimentos vegetales que se parecen a los estrógenos y la fibra soluble de frutas, verduras, legumbres, avena, que ayudan a disminuir el colesterol. Asegurar el aporte de calcio, vitamina D, vitamina K, magnesio, para mejorar la salud ósea. Aumenta el consumo de lácteos, pescados azules, verduras de hojas verdes en particular, o alimentos enriquecidos. No olvidar los alimentos proteicos. Mejor la proteína vegetal como las legumbres incluida la soja, los cereales o los frutos secos. Las carnes que sean magras, sin grasa. Hacer ejercicio físico, muévete. El ejercicio reduce la pérdida de músculo, aumenta tu gasto calórico y fortalece tus huesos, a la vez que mejora tu salud cardiovascular. Mejorar el estado anímico y emocional realizando actividades que proporcionen bienestar. Evitar el exceso de grasas de origen animal (grasas saturadas), ya que éstas te harán aumentar de peso y facilitarán la aparición de colesterol. Reducir el consumo de ciertos alimentos como embutidos, bacon, nata, productos de repostería industrial, etc. La soja, rica en isoflavona, es otro alimento que debes incorporar a tu dieta si no lo has hecho ya. Te puede ayudar a reducir los sofocos, actúa sobre el colesterol y también ayuda a prevenir la osteoporosis. Bebe, al menos, de 1,5 a 2 litros de agua al día (aproximadamente 8 vasos). Aumentar el número de comidas (por ejemplo, distribuir los alimentos diarios en 5 comidas más ligeras) y disminuir la cantidad te ayudará a evitar los sofocos. Dormir bien. Las necesidades de sueño dependen de diversos factores, uno de ellos es la edad. Los adultos suelen dormir entre 7 y 8 horas. Se ha comprobado que el no dormir suficiente puede perjudicar el sistema inmunológico, el sistema nervioso, la coordinación, el humor y la concentración. Fisiológicamente, las horas de sueño disminuyen a medida que envejecemos y los patrones del sueño tienden a cambiar. Ocho alimentos que no pueden faltar en tu dieta. Leche y derivados lácteos. Cereales integrales. Aceite de oliva virgen extra. Pescados blancos. Aumento del consumo de líquidos. Pollo o pavo. Espárragos. Alcachofas.
Empieza a cuidarte antes de que la menopausia esté instaurada . El exceso de peso aumenta el colesterol y el riesgo cardiovascular. Ajustar la alimentación y aprender a comer para reducir el aumento de grasa corporal y mantener un buen nivel de actividad física, son dos buenas herramientas preventivas.