Como escapar del famoso efecto “manzana” o pérdida de la cintura.
Qué tema… Desde que yo, Miriam, empecé a atravesar esta etapa engordé un par de kilos… Les voy a ir contando cómo sigo. Por ahora leamos información sobre el por qué nos pasa, ¿dale?
El aumento de peso, específicamente la acumulación de grasa alrededor de la cintura, es un síntoma del cambio hormonal durante la peri y la menopausia.
Pero hay muchas discusiones sobre este tema. Varios expertos afirman que la menopausia no tiene relación con el aumento de peso, otras fuentes creen que los cambios hormonales durante la menopausia influyen directamente en el aumento de peso y en la redistribución de la grasa.
Principal causa del aumento de peso en esta etapa:
Digan lo que digan, la medicina comprueba que menos hormonas de estrógeno circulantes llevan al cuerpo a retener más células de grasa como fuente alternativa al estrógeno. ¿A vos cómo te afectó? Como les conté, yo engordé 3 kilos y me está costando muchísimo bajarlos. Pero eso es tema de otro post ☺.
Cambios en la figura: ¿por qué nos ponemos “redonditas”?
Al disminuir la producción de estrógenos, la figura va a cambiar afectando principalmente los depósitos de grasa característicos de la figura femenina. O sea, cintura y caderas.
Además, los bajos niveles de testosterona conducen a una disminución del índice metabólico, lo que significa que desde la perimenopausia en adelante vamos a necesitar menos calorías diariamente, por lo tanto, se continuamos comiendo como antes aumentaremos de peso.
O sea, los cambios en la dieta y hacer ejercicio son necesarios para revitalizar el metabolismo del cuerpo y prevenir el aumento de peso durante la peri y la menopausia. También ayudan con los desequilibrios hormonales.
¿Cómo prevenir el sobrepeso?
La mayoría de nosotras sabe que hay miles y miles de sites especializados en este tema. Por eso NO PAUSA no va a ser otro más. Abajo solo algunas sugerencias más específicas de la etapa que nos toca y hicimos un post donde yo cuento mi experiencia con una nutricionista especializada en esta etapa:
- Alimentos con fitoestrógenos. Consumir más alimentos que contengan fitoestrógenos, como soja, linaza y frutos secos; todos previenen el desbalance hormonal que causa el sobrepeso, también aportan energía.
- Alimentos ricos en calcio. Comer más productos lácteos como leche, yogures bajos en grasa y sin grasa que no contienen azúcares adicionales. Son buenos para ayudar a combatir la osteoporosis y son excelente sustituto de los postres.
- Realiza 5 comidas al día: desayuno, media mañana, comida, merienda y cena.
- Come poco a poco, masticando bien los alimentos de la dieta nutricional.
- Bebe entre 8 y 10 vasos de agua al día mínimo.
- No te olvides de incluir suficiente fibra en la dieta, como cereales integrales, frutas y verduras.
- Reduce la ingesta de alcohol, ya que proporciona un elevado aporte energético.
- Evita las bebidas gaseosas.
- Con la actividad física se consumen calorías, se adquiere agilidad, se mejora la calidad de los movimientos.
- Realiza 150 minutos de actividad de intensidad moderada a la semana para mantener tu peso. Por ejemplo, una caminata rápida.
- Duerme una cantidad saludable de horas, no menos de ocho horas (si los sofocones te dejan :|)
- Es importante pesarse una vez a la semana para controlar la salud.
Sugerencias
Suplementos de fitoestrógenos.
Estos suplementos, como black cohosh y ginseng, contienen fitoestrógenos, compuesto de estrógeno de origen vegetal. Básicamente ayudan reemplazando los estrógenos faltantes del cuerpo. Además de ayudar a perder peso, otros beneficios de black cohosh incluyen prevenir enfermedades del corazón y dolores en las articulaciones. Es importante no consumir en exceso los fitoestrógenos sin orientación médica ya que aumentan el nivel de estrógenos en el cuerpo. Lo que por un lado es positivo, sin un control médico, puede ser riesgoso para la salud. ATENCIÓN!!!, agregar hormonas externas naturales al cuerpo puede reducir directamente la capacidad del cuerpo de producir sus propias hormonas.
Suplementos para equilibrio hormonal.
Una alternativa eficiente contra el sobrepeso, si la causa es hormonal, son los suplementos de equilibrio hormonal que no contienen hormonas. A diferencia de los fitoestrógenos naturales, estos nutren y estimulan las glándulas hormonales, promoviendo el equilibrio hormonal y combatiendo el sobrepeso. Son suplementos herbarios, carecen de efectos secundarios y estimulan la producción de hormonas naturales. EXISTEN VARIAS MARCAS. NO PAUSA apenas informa. No recomendamos o indicamos ningún medicamento o ingesta de suplementos. ¡Para eso están los médicos!
Bibliografía
- Centros para el control y la prevención de enfermedades. (2015). Actividad física para un peso saludable. Consultado el día 4 de Diciembre del 2017 de la página web https://www.cdc.gov/healthyweight/spanish/physicalactivity/index.html
- Centros para el control y la prevención de enfermedades. (2015). Alimentación saludable para un peso saludable. Consultado el día 4 de Diciembre del 2017 de la página web
- https://www.cdc.gov/healthyweight/spanish/healthyeating/index.html
- Centros para el control y la prevención de enfermedades. (2015). Cómo prevenir el aumento de peso. Consultado el día 4 de Diciembre del 2017 de la página web https://www.cdc.gov/healthyweight/spanish/prevention/index.html
- Instituto Mexicano del Seguro Social. Diagnóstico, tratamiento y prevención del sobrepeso y obesidad en el adulto. IMSS-046-08, ER.
- Instituto Mexicano del Seguro Social. Guía para el cuidado de la salud: Mujer de 20 a 59 años. 2004.
- Mosby. Diccionario Mosby Pocket de Medicina, Enfermeria y Ciencias de la salud. Ed. Elsevier, 2004.
- National Hearth, Long, and Blood Institute. (2017). Detección y prevención. Consultado el día 4 de Diciembre del 2017 de la página web https://www.nhlbi.nih.gov/health-spanish/health-topics/temas/obe/prevention#_Healthy_lifestyle_changes
- National Heart, Lung, and Blood Institute. (2012). Tratamiento. Consultado el día 4 de Diciembre del 2017 de la página web https://www.nhlbi.nih.gov/health-spanish/health-topics/temas/obe/treatment
- Organización Mundial de la Salud. (2017). Estrategia mundial sobre régimen alimentario, actividad física y salud. Consultado el día 4 de Diciembre del 2017 de la página web http://www.who.int/dietphysicalactivity/childhood_what/es/
- Organización Mundial de la Salud. (2017). Obesidad. Consultado el día 4 de Diciembre del 2017 de la página web http://www.who.int/topics/obesity/es/
- Organización Mundial de la Salud. (2017). Obesidad y sobrepeso. Consultado el día 4 de Diciembre del 2017 de la página web http://www.who.int/mediacentre/factsheets/fs311/es/
- Rosales, Y. (2012). Antropometría en el diagnóstico de pacientes obesos; una revisión. Consultado el día 4 de Diciembre del 2017 de la página web http://www.nutricionhospitalaria.com/pdf/6044.pdf
- Vida Saludable. (2017). Obesidad Síntomas. Consultado el día 5 de Diciembre del 2017 de la página web https://www.vivasaludable.org/know-your-risks/obesity-symptoms.php
- Weineck, J. Salud, ejercicio y deporte. Editorial Paidotribo. 2001.
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