La influencia de la dieta en la menopausia y los nutrientes más importantes

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Todas las mujeres saben que la menopausia es un momento difícil, en mayor o menor grado dependiendo de las reacciones de cada mujer. Los alimentos son esenciales para que el proceso sea más soportable. Por lo tanto, en este post, hablaremos sobre la influencia de la dieta en la menopausia.

Aunque es normal cuidar los alimentos y llevar una dieta menopáusica, no debemos olvidar que una vida sana debe ir siempre acompañada de ejercicio físico. Esto se debe a que la actividad física es el complemento fundamental de una dieta equilibrada.

Cada mujer, un mundo diferente

Como dijimos antes, la menopausia es un proceso personal. En este sentido, queremos decir que cada mujer experimenta esta fase de una manera diferente.

La menopausia es mucho más que el final de la menstruación, ya que está acompañada de una gran variedad de síntomas y cambios.

Si hablamos con varias mujeres que ya han pasado por el proceso de la menopausia, seguramente cada una de ellas nos hablaría de síntomas diferentes. Además, el proceso hasta que la menstruación termina por completo tiene una duración diferente para cada mujer.

Los síntomas más comunes en la menopausia son los siguientes:

  • Asfixia
  • Sudoración
  • Cambios de humor
  • Aumento de peso
  • Anemia
  • Insomnio
  • Dolor de huesos y articulaciones
Mira también:   ¿El ejercicio físico puede causar el nacimiento de un bebé prematuro?

Por esta razón, cada mujer tendrá que seguir una dieta de acuerdo a sus síntomas. Los estudios indican que la dieta menopáusica influye en los síntomas y en su control.

A continuación, le daremos algunos consejos sobre la influencia de la dieta en la menopausia. En general, la mujer deberá prestar atención a la ingesta de alimentos que presentamos a continuación.

El calcio, esencial para la salud de los huesos

La menopausia a menudo se asocia con el inicio de la osteoporosis. De hecho, el cincuenta por ciento de las mujeres mayores de 50 años sufren de esta enfermedad.

La osteoporosis consiste en la reducción de la densidad del tejido óseo. Como consecuencia, los huesos se vuelven más frágiles y, por lo tanto, la debilidad y las fracturas se vuelven mucho más comunes.

Una buena manera de prevenir el inicio de esta enfermedad, o al menos disminuir significativamente su ocurrencia, es tomar medidas desde el momento en que aparecen los primeros síntomas de la menopausia. Es en esta etapa que las mujeres deben aumentar su consumo de calcio.

La ingesta de calcio se realiza generalmente a través del consumo de leche a la hora del desayuno. También puede consumir este mineral tomando yogur.

Cabe señalar que la ingesta de calcio no debería causar también un aumento en el consumo de grasa. Esto se debe a que generaría aumento de peso. Elija productos lácteos bajos en grasa para que se beneficie del calcio sin aumentar de peso.

Grasas: reduzca mejor su consumo

El aumento de peso es común durante la menopausia. Los desequilibrios hormonales a veces llevan al aumento de peso. Este aumento de peso es difícil de perder. Por lo tanto, la mejor opción es cuidar la dieta y hacer ejercicio regularmente a partir de los 45 años.

Mira también:   ¿Sabes cómo preparar una mochila de emergencia?

La clave para no engordar durante la menopausia es reducir la ingesta de grasa . Continúe ingiriendo aquellas grasas saludables que pueden ser proporcionadas por alimentos como el aceite de oliva, frutos secos y pescado. Al mismo tiempo, interrumpa su dieta de comida rápida, alimentos empanizados y refrescos.

No es necesario empezar una dieta estricta, sino más bien cuidar un poco la dieta y preparar recetas saludables. Si también combina esta dieta en la menopausia con ejercicios diarios, notará los resultados rápidamente.

El ejercicio no debe ser de larga duración ni de gran intensidad. Aún así, debe convertirse en un hábito. Camine una hora todos los días , clases de ejercicios aeróbicos, bailes de salón o el deporte que más le guste.

La dieta de la menopausia debe prestar atención a la vitamina D

La vitamina D es el gran alimento olvidado de las mujeres que están pasando por la menopausia. Generalmente, son conscientes de su consumo de calcio y de la necesidad de reducir su consumo de grasa.

Rara vez piensan en aumentar la dosis de vitamina D, aunque de hecho es un tema tan importante como la ingesta de calcio y la reducción del consumo de grasa.

La vitamina D es fundamental para mantener la salud ósea. También mantiene los músculos sanos, protege contra las enfermedades del corazón y previene la diabetes. Algunos alimentos que contienen esta vitamina son el pescado graso, el huevo, el hígado y el queso.

¿Cómo empezar a correr después de los 40? Una guía completa ¿Crees que a partir de cierta edad ya no podemos empezar a hacer nuevos ejercicios? He aquí cómo empezar a correr después de los 40. Leer más «

Mira también:   ¿Deberíamos preocuparnos por el control del peso corporal?

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