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Home Mujer y bienestar Menopausia Ocho consejos para una menopausia saludable

Ocho consejos para una menopausia saludable

Menopausia


mujer 50 saludable
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Sencillos y saludables consejos que te ayudarán a minimizar los trastornos y patologías que aparecen durante la menopausia. Toma nota.


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La menopausia es un momento delicado para la mujer tanto física como psicológicamente. En esta etapa aumenta el riesgo de sufrir problemas como la osteoporosis, problemas cardiovasculares, incontinencia urinaria, sofocos, trastornos de ansiedad… Si quieres llegar a la madurez con cero complicaciones y calidad de vida, te recomendamos que  adoptes hábitos de vida saludables siguiendo estos consejos:

1.-Ejercicio físico: Es una manera excelente de mantener en forma los huesos, articulaciones y músculos. Con un entrenamiento adaptado a las características individuales se puede mejorar la flexibilidad, la amplitud de los movimientos articulares, el tono muscular, favorecer la circulación o mejorar la capacidad respiratoria.

2.-La práctica de métodos de relajación puede obtener resultados positivos como la disminución de tensión, y por tanto menos ansiedad o angustia; mejor concentración y memorización; y aumento de la autoestima y del control emocional en esta etapa de especial inestabilidad.

¿Quieres llegar a la madurez con cero complicaciones y calidad de vida? Sigue estos consejos

3.-Hábitos tóxicos: dejar de fumar, consumir café o bebidas alcohólicas repercute en una mejor absorción del calcio de los alimentos y es fundamental en la protección cardiovascular.

4.-Prevenir la osteoporosis: La tendencia a la pérdida de masa ósea con predisposición a la fractura es habitual en esta etapa. Caminar todos los días al menos media hora y enriquecer la dieta con alimentos ricos en calcio: productos lácteos, frutos secos, sardinas y anchoas; y en menor proporción en legumbres y vegetales verdes oscuros (espinaca, acelga, brocoli), es una forma de prevenir. Una recomendación: para absorber bien el calcio es importante que los niveles vitamina D sean óptimos y lo mejor para activarlos es tomar el sol.

5.-Alimentación equilibrada: En la etapa de la menopausia hay una tendencia a aumentar de peso, con una redistribución del tejido adiposo que favorece su acumulación en la zona abdominal. Si se exceden las necesidades energéticas recomendadas (1.800 calorías según la OMS), se tenderá fácilmente y de forma progresiva a la obesidad.

6.-Cuida tu suelo pélvico: la carencia hormonal favorece la aparición de incontinencia urinaria y prolapso genital en mujeres que han tenido hijos y no han recuperado ni cuidado la musculatura del suelo pélvico en los años posteriores. Es fundamental en esta etapa realizar revisiones ginecológicas periódicas y realizar ejercicios de fortalecimiento.

7.-Sofocos: Para prevenir o minimizar los desagradables sofocos y la sudoración nocturna existen complementos alimenticios que ofrecen un suplemento beneficioso. Hablamos de las isoflavonas de soja, el trébol rojo, lúpulo o la salvia.

8.-Protege la piel: El desbarajuste hormonal también afecta a la piel. Deshidratada, esta se vuelve menos elástica, se seca y se arruga; por eso es momento de nutrirla con ingredientes beneficiosos: vitamina E, borraja y onagra.

consejos-menopausia

 

Fuente: Dra. Gema García Gálvez 

 

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