{"id":10936,"date":"2022-11-08T11:54:41","date_gmt":"2022-11-08T11:54:41","guid":{"rendered":"https:\/\/estheticbcn.com\/?p=10936"},"modified":"2022-11-08T11:54:04","modified_gmt":"2022-11-08T11:54:04","slug":"perimenopausa-menopausa-nutricio","status":"publish","type":"post","link":"https:\/\/estheticbcn.com\/ca\/perimenopausa-menopausa-nutricio\/","title":{"rendered":"Perimenopausa, Menopausa i Nutrici\u00f3"},"content":{"rendered":"<p>Les variacions hormonals que s&#8217;inicien a la perimenopausa, a partir dels 40 anys, i que es consoliden a la menopausa, al voltant dels 50 anys, produeixen canvis en la distribuci\u00f3 del greix corporal, en el pes i en la densitat dels ossos de totes les dones.<\/p>\n<p>El greix canvia la seva localitzaci\u00f3 i tendeix a acumular-se a la zona abdominal, sobretot al voltant dels \u00f2rgans interns. El pes augmenta per reducci\u00f3 del metabolisme basal i la tend\u00e8ncia a emmagatzemar greix. Els ossos es desmineralitzen, \u00e9s a dir, perden qualitat i apareix l&#8217;osteop\u00e8nia i l&#8217;osteoporosi amb m\u00e9s risc de dolor i fractures.<\/p>\n<p>Podem millorar la distribuci\u00f3 del greix, frenar el guany de pes i disminuir la p\u00e8rdua de massa \u00f2ssia als nostres ossos?\u00a0Per descomptat que s\u00ed! I com sempre en medicina &#8216;prevenir \u00e9s millor que curar&#8217;, l&#8217;ideal \u00e9s comen\u00e7ar en perimenopausa que \u00e9s quan s&#8217;inicien els canvis hormonals i no esperar que els canvis ja estiguin establerts. Aix\u00f2 significa que els canvis saludables haurien de comen\u00e7ar a l&#8217;\u00e8poca en qu\u00e8 les hormones inicien el descens, abans que la menopausa hi sigui present. Aquests h\u00e0bits saludables s\u00f3n senzills i estan al nostre abast.<\/p>\n<ul>\n<li>Seguir la dieta mediterr\u00e0nia<\/li>\n<li>Potenciar determinats aliments<\/li>\n<li>Caminar di\u00e0riament, m\u00ednim 2000 passos, ideal 10000 passos diaris<\/li>\n<li>Evitar el consum o exposici\u00f3 a t\u00f2xics.<\/li>\n<\/ul>\n<p>Detallarem cadascun d&#8217;aquests punts.<\/p>\n<ul>\n<li>La dieta mediterr\u00e0nia \u00e9s la que seguien, sense saber-ho, les nostres \u00e0vies. Gran consum de fruites, verdures i llegums de temporada, productes integrals, peix, oli d\u00b4oliva. I esc\u00e0s consum de carn vermella, lactis o greixos saturats.<\/li>\n<li>Els aliments a potenciar serien:\n<ul>\n<li>els fitoestr\u00f2gens presents en llavors de llinosa (senceres o m\u00f2ltes), de s\u00e8sam, de carbassa, llegums, soja i derivats, p\u00e8sols, espinacs, festucs.<\/li>\n<li>els greixos saludables com els presents en avellanes nous, ametlles, peix blau o alvocats<\/li>\n<li>la fibra present en verdures i cereals integrals<\/li>\n<li>el calci, haur\u00edem d&#8217;assegurar una ingesta d&#8217;almenys 1200 mEq\/dia mitjan\u00e7ant el consum de lactis (a poder ser desnatats), fruits secs, peix blau de mida petita i amb espines, verdures fulla verda com cr\u00e9ixens, bledes o col arrissada.<\/li>\n<li>la vitamina D present als ous, peix blau o fruits secs. S\u00b4aconsella prendre el sol durant 15 minuts al dia sense crema solar evitant les hores de m\u00e0xima radiaci\u00f3 solar.<\/li>\n<\/ul>\n<\/li>\n<li>Els productes a evitar serien:\n<ul>\n<li>els sucres refinats com sucre, brioixeria, pastisseria, galetes etc<\/li>\n<li>la sal, haur\u00edem de reduir-ne el consum al m\u00e0xim<\/li>\n<li>l&#8217;alcohol<\/li>\n<li>les begudes ensucrades com a refrescos o sucs envasats<\/li>\n<\/ul>\n<\/li>\n<li>Caminar di\u00e0riament un m\u00ednim de 2000 passos. Estudis recents avalen els beneficis sobre la salut en general i, en particular, de la dona menopausa si t\u00e9 activitat f\u00edsica di\u00e0ria. 2000 passos al dia marquen la difer\u00e8ncia, 10.000 passos diaris prevenen clarament de patologies relacionades amb el cor i el sistema vascular.<\/li>\n<li>Evitar el consum de t\u00f2xics com el tabac o l\u2019alcohol. Evitar l&#8217;exposici\u00f3 de t\u00f2xics externs com seria el fum del tabac de persones que fumen al nostre voltant o el CO2 acumulat als nuclis urbans. Per aix\u00f2 \u00e9s tan recomanable fer esport a l&#8217;aire lliure com la muntanya.<\/li>\n<\/ul>\n<p>En definitiva, els canvis que les dones notem en menopausa comencen molt abans que aparegui i per aix\u00f2 \u00e9s molt important establir bons h\u00e0bits de vida no nom\u00e9s en menopausa sin\u00f3 almenys en la d\u00e8cada pr\u00e8via a la seva aparici\u00f3.<\/p>\n<p>Si teniu m\u00e9s de 40 anys i voleu prevenir els canvis propis de l&#8217;\u00e8poca que vindr\u00e0 en uns anys, no deixeu de venir a la consulta per poder assessorar-vos a encarar aquesta etapa de la manera m\u00e9s saludable i alegre possible.<\/p>\n<p>Si ja est\u00e0s en menopausa, vine a qu\u00e8 t&#8217;aconsellem quins aliments o h\u00e0bits poden ajudar-te a controlar el pes, la distribuci\u00f3 del greix, valorar en quin estat estan els teus ossos i donar les pautes m\u00e9s adequades per mantenir-los forts i poder gaudir aquesta etapa de forma saludable.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Les variacions hormonals que s&#8217;inicien a la perimenopausa, a partir dels 40 anys, i que es consoliden a la menopausa, al voltant dels 50 anys, produeixen canvis en la distribuci\u00f3 del greix corporal, en el pes i en la densitat dels ossos de totes les dones. El greix canvia la seva localitzaci\u00f3 i tendeix a&#8230;<a class=\"more-link\" href=\"https:\/\/estheticbcn.com\/ca\/perimenopausa-menopausa-nutricio\/\">Llegir m\u00e9s<\/a><\/p>\n","protected":false},"author":5,"featured_media":10938,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[48,1118,47,46,49],"tags":[1120,1121,1122,177,172,1124,1123,1119],"class_list":["post-10936","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-esthetic-bcn-ca","category-menopausa","category-nutricio","category-salut-i-bellesa","category-tractaments-anti-edat","tag-alimentacio-en-menopausa","tag-com-prevenir-els-canvis-de-la-menopau-sa","tag-greix-abdominal","tag-menopausa","tag-menopausia-ca","tag-osteopenia-ca","tag-osteoporosi","tag-perimenopausa"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Perimenopausa, Menopausa i Nutrici\u00f3 - Esthetic BCN<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/estheticbcn.com\/ca\/perimenopausa-menopausa-nutricio\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Perimenopausa, Menopausa i Nutrici\u00f3 - Esthetic BCN\" \/>\n<meta property=\"og:description\" content=\"Les variacions hormonals que s&#8217;inicien a la perimenopausa, a partir dels 40 anys, i que es consoliden a la menopausa, al voltant dels 50 anys, produeixen canvis en la distribuci\u00f3 del greix corporal, en el pes i en la densitat dels ossos de totes les dones. 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