Consejos para establecer una dieta durante la menopausia

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La menopausia aparece después de los 50 años y causa cambios en el cuerpo de la mujer. Por esta razón, es necesario adaptarse a los cambios que afectan al cuerpo, prestando atención al entrenamiento y la alimentación. A continuación, hablaremos sobre la dieta durante la menopausia.

Cada mujer, un mundo

El cuerpo cambia. Es necesario adaptarse y afrontar el momento de la mejor manera hasta que el organismo se estabilice de nuevo. Para algunas mujeres, la menopausia pasa desapercibida. Progresivamente, las menstruaciones se hacen más distantes en el tiempo y menos abundantes.

Para otros, los síntomas son muchos y pueden aparecer en diferentes formas e intensidades. Los más típicos son las olas de calor habituales que aparecen en los momentos más inesperados. Junto con esto también hay otros síntomas, como cambios de humor, sequedad vaginal o aumento de peso.

Sea cual sea tu caso, lo que está claro es que esta es una fase de la vida en la que tienes que mimarte más de lo normal.

Es importante llevar una vida saludable y consumir alimentos que ayuden en este proceso. No olvide que la menopausia es uno de los cambios más importantes que las mujeres experimentan a lo largo de sus vidas.

Alimentos para una dieta durante la menopausia

La dieta durante la menopausia debe ser diferente a la habitual. El cuerpo está experimentando algunos cambios y por lo tanto es necesario darle los nutrientes que necesita. No es necesario hacer un cambio radical en términos de alimento, sólo es necesario incluir algunos alimentos o consumirlos más a menudo.

Mira también:   ¿Qué debe hacer para bajar de peso?

En la dieta durante la menopausia, es beneficioso incluir los siguientes alimentos:

  • Calcio. En muchas ocasiones, la osteoporosis aparece después de la menopausia. Los huesos comienzan a desgastarse y se vuelven más frágiles y también causan dolor y limitaciones en la movilidad. Los alimentos ricos en calcio contribuyen a fortalecer el sistema óseo, por lo que es importante consumirlos diariamente.
  • Hierro . Durante la menopausia, es común que las mujeres tengan anemia. Las menstruaciones irregulares pueden contribuir a una mayor pérdida de sangre y, por lo tanto, a la anemia. Para combatir la anemia, usted puede comer alimentos ricos en hierro, como sardinas o lentejas. Otra opción es consumir hierro en tabletas recetadas por su médico. En el caso de las cápsulas, debe tomarse con jugo u otros alimentos ácidos para facilitar su absorción.
  • Líquidos. Durante la menopausia, la retención de líquidos es común. Por eso es aconsejable aumentar la ingesta de agua para evitar estos problemas. Si le resulta difícil beber un litro y medio de agua al día, llene esa cantidad tomando un poco de té durante el día.
  • Fibra . Los problemas digestivos y el aumento de grasa son otros problemas que pueden aparecer durante la menopausia. Para combatirlos, es beneficioso consumir fibra. Es muy fácil incorporar la fibra en tu día a día. Coma cereales, frutas, verduras….

Entrenamiento para la menopausia

Además de cuidar de los alimentos, hay muchos otros cambios que usted puede incluir en su vida diaria. Todos ellos contribuirán a una mejor calidad de vida y harán que la menopausia sea más tolerable. Algunos de los cambios que proponemos son los siguientes:

  • Haga una hora de ejercicio al día. Cada vez somos más sedentarios y, sin duda, no debemos olvidar que el ejercicio diario es esencial para mantenernos en forma. Durante la menopausia no podía ser diferente, por lo que necesitamos hacer ejercicio regularmente. Por ejemplo, empiece a dar un paseo, si es posible con un acompañante para hacerlo más agradable. Pronto te sentirás más ágil y ligero.
  • Comparte tus experiencias . La menopausia es un proceso que generalmente se realiza en silencio. Parece que la mujer tiene que disfrazarlo o que no puede hablar abiertamente de ello. Hable de sus sentimientos con sus amigos, infórmese y consulte a su médico si es necesario. No olvide que este es un proceso normal por el que todas las mujeres pasarán tarde o temprano.
Mira también:   Postres para los que siguen una dieta: opciones de recetas de tortas funcionales

¿Puede una mujer hacer entrenamiento con pesas? Descifrar los mitos del culturismo femenino Los pesos son muy beneficiosos para tonificar y dar resistencia al cuerpo. Sí, todas las mujeres pueden hacer entrenamiento con pesas! Desentrañe este y otros mitos en este artículo! Leer más «

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