Este es uno de los síntomas más comunes, tanto de la peri y como de la menopausia. Muchos creen que es uno de los únicos indicadores de esta etapa, pero no es así.
Aquí vamos a hablar de:
- Las causas
- Los malos hábitos que los empeoran
- Cómo prevenirlos
- Algunos tratamientos
Empecemos
¿Cómo son los sofocos?
Es esa sensación de calor intenso en el pecho, el cuello y la cara Y ataca al 75% de las mujeres en el periodo peri y menopáusico. O sea, si te pasa, ¡sentite acompañada!
También pueden venir acompañados de:
- Ansiedad
- Palpitaciones
- Sudoración abundante
- Enrojecimiento de la piel
- Falta de concentración
¿Quiénes lo experimentan?
En general mujeres mayores de 40 años durante la transición a la menopausia (perimenopausia) aunque también muchas los experimentan en la gestación.
UNA BUENA NOTICIA (les juramos que hay algunas): estudios muestran que las mujeres que los padecen tienen menor riesgo de contraer cáncer de mama.
¿Cuándo ocurren y cuánto duran?
Varía. Pueden ocurrir desde una o dos veces al día hasta una vez por hora, y durar de 2 a 4 minutos.
¿La principal causa?
El desequilibrio hormonal. Los sofocos están relacionados con cambios hormonales en la menopausia, principalmente con el cambio en el nivel de estrógeno. Durante la transición a la menopausia, baja la producción de hormona sexual femenina (estrógeno), que influye en la regulación térmica del cuerpo, entre otras cosas.
La baja en la producción de estrógenos produce una dilatación de los vasos sanguíneos de manera repentina, y esto hace que la sangre circule más rápido y en mayor cantidad.
¿La consecuencia? Aumenta la temperatura, tenemos una sensación de calor que suele afectar al cuello y al rostro, produciendo enrojecimiento. Con Karina competíamos a ver quien se ponía más colorada. Tomar las cosas con humor fue algo que la menopausia no cambió en nosotras 🙂
¡Ojo! No solo la peri y la menopausia causan los sofocos.
Otras causas:
Enfermedades que causan sofocos:
• Problemas del corazón
• Hipotiroidismo
• Cáncer
Malos hábitos que desencadenan sofocos:
• Situaciones estresantes
• Excesivo consumo del alcohol (yo personalmente nunca pude relacionar una cosa con la otra. Menos mal 🙂
• Comidas calientes y picantes (si sos fan de la comida mexicana por ejemplo, tal vez tengas que reducir la frecuencia de consumo… )
¿Cómo se manifiestan los sofocos?
Son “olas de calor” ascendente o descendente que surgen del cuello, la cabeza o el pecho. Pero atención, cada mujer experimenta el sofoco de una manera diferente porque varían en su intensidad y duración.
El primer indicio de la llegada de un sofoco suele ser una sensación de presión en la cabeza, calor en la cara y un ligero malestar. Aumenta la frecuencia cardíaca de 5 a 30 latidos por minuto (es cuando sientes que tu corazón se acelera y late más fuerte. un poco diferente de cuando estás enamorada…pero bueno, es lo que hay :), y el flujo de sangre que llega a la piel, se produce inmediatamente calentamiento en las zonas superiores del cuerpo.
A veces ese calor excesivo produce síntomas de bochornos como sensación de ardor, de ahogo, náuseas y dificultad para concentrarse. Todo un paseo por el campo…
¿Cómo prevenir los sofocos en la menopausia?
• Alimentos con fitoestrógenos. Consumir más alimentos que contengan fitoestrógenos, como soya, linaza, frutos secos y semillas de girasol; todas ayudan a corregir el desbalance hormonal y a evitar los sofocos.
• Vitamina C. Algunas mujeres sienten que los bioflavonoides de la vitamina C reducen la frecuencia de los sofocos. Es recomendable comer alimentos con vitamina C como kiwi, brócoli, naranja y fresa (frutilla).
• Vitamina E. Esta vitamina tiene antioxidantes que ayudan a reducir los sofocos. LA vitamina E está presente en alimentos como el maíz, nueces y espinacas.
• Evite las prendas sintéticas.
Los sintéticos calientan demasiado el cuerpo. La ropa apretada o los cuellos de tortuga (poleras) pueden empeorar los sofocos. por experiencia propia sugerimos mucho algodón y, si es sin mezclas ¡mucho mejor!. A parte ayuda a absorber la sudoración excesiva que aparece a algunas de nosotras en esa etapa. Yo, Miriam, a parte todo eso, tuve que sumar que mi olor cambió…o sea, poliester nunca más!
• Permanecer fresca.
El agua caliente no es una buena opción para atravesar estos días. Reduce las duchas calientes y saunas y beber mucha, mucha agua fría.
• Deja de fumar. El fumar está relacionado con el aumento de los sofocos en las mujeres peri y menopáusicas y con muchas otros síntomas poco agradables que nada tienen que ver con la menopausia.
Algunos tratamientos para los sofocos
Suplementos de fitoestrógenos: arveja, brotes de alfalfa, isoflavonas de soja, entre tantos otros, han sido tradicionalmente complementos alimentarios para reducir y aliviar los sofocos.
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, pero sin un control médico, puede ser riesgoso para la salud. Hay estudios que vinculan el exceso de estrógenos con una mayor probabilidad de desarrollar un cancer o de desarrollar la enfermedad fibroquistica mamária (para mas información)
¡¡¡ATENCIÓN!!! Estudios muestran que agregar hormonas externas naturales al cuerpo puede reducir directamente la capacidad del cuerpo de producir sus propias hormonas.
Yo, Miriam, controlé mis sofocos con isoflavonas de soja que fueron indicadas por mi médica. A mí, me funcionó.
Suplementos para equilibrio hormonal.
Estos suplementos no contienen estrógenos vegetales ni hormonas externas. Son suplementos herbários, carecen de efectos secundarios y estimulan la producción de hormonas naturales.
A diferencia de los fitoestrógenos naturales, los suplementos nutren y estimulan las glándulas hormonales, promoviendo el equilibrio y así combatiendo los sofocos.
En NO PAUSA informamos pero no recomendamos o indicamos ningún medicamento o ingesta de suplementos. ¡Para eso están los médicos! Por ejemplo: ni Karina ni yo, Miriam, lo tomamos.
Terapia hormonal
La terapia hormonal puede ser muy efectiva pero no es recomendada al menos que los síntomas sean muy severos y que el médico lo crea necesario. Estudios demuestran que hay efectos secundarios altamente riesgosos como el cáncer de mama, infartos cerebrales, entre otros, relacionados al uso de la terapia hormonal.
Antidepresivos
Se ha demostrado que determinados medicamentos antidepresivos, al elevar los niveles de serotonina, disminuyen los sofocos. De hecho, la Agencia Americana del Medicamento (FDA por sus siglas en inglés) aprobó en 2013 un antidepresivo para el tratamiento de los sofocos, pero cualquier medicamento debe administrarse siempre con receta médica y siguiendo las instrucciones de un médico. ¡Nosotras vamos a insistir mucho en eso!. La automedicación, en todas las etapas de la vida, tiene demasiados riesgos.
Recomendaciones finales
Cada mujer experimenta y siente el sofoco de manera diferente. Afortunadamente, hay alternativas naturales para equilibrar el cuerpo durante la menopausia como consumir vitaminas C y E, nadar o practicar yoga, y dejar de tomar alcohol en exceso. Buscá la tuya. ¨¡Esperamos que nuestro listado te haya ayudado!
Otros tipos de sofocos (algunos no se deben a la menopausia):
Sofocos nocturnos: son los calores nocturnos que vienen acompañados, en su mayoría, de una sudoración excesiva lo cual se conoce como sudores nocturnos.
Sofocos en jóvenes: los sofocos de calor en mujeres jóvenes son poco frecuentes y suelen estar vinculados con problemas de tiroides. Toda mujer menor 30 que tiene calores debería consultar a un médico.
Sofocos repentinos: los sofocos súbitos pueden ocurrir incluso en climas fríos o cuando no está siendo influenciado por ningún factor como comidas calientes o ambientes cerrados. O sea, ¡100% culpa de la perimenopausia!
Bibliografía
• Couzi, RJ. Helzlsouer, KJ.y Fetting JH.(1995). Prevalence of menopausal symptoms among women with a history of breast cancer and attitudes toward estrogen replacement therapy. Consultado el día 25 de Octubre 2017 de la página web https://www.ncbi.nlm.nih.gov/pubmed/7595732
• Dalal, S . y Zhukovsky, DS.(2006). Pathophysiology and management of hot flashes (resumen). Consultado el día 25 de Octubre 2017 de la página web https://www.ncbi.nlm.nih.gov/pubmed/16892692
• Husain Mackawy, A. Mohamed Al-ayed, B. y Al-rashidi Mater, Ba. (2013). Deficiency of vitamin D and thyroid disease (estudio en línea). Consultado el día 25 de Octubre 2017 de la página web http://www.mondragon.edu/es/biblioteka/como-buscar/como-redactar-bibliografia/Referencias%20APA
• Instituto Nacional del Cancer. (2014). Sofocos y sudores nocturnos (página). Consultado el día 25 de Octubre 2017 de la página web https://www.cancer.gov/espanol/cancer/tratamiento/efectos-secundarios/sexualidad-mujeres/sofocos-pdq
• National Institute of Aging. (2008). La menopausia. (página extendida). Consultado el día 25 de Octubre 2017 de la página web U.S. Department of Health and Human Services https://www.nia.nih.gov/health/menopausia
• Pinheiro Pedro. (2017). Cómo aliviar los sofocos en la menopausia (artículo). Consultado el día 25 de Octubre 2017 de la página web MS.Saúde https://www.mdsaude.com/es/2016/01/sofoco-menopausia.html
• PubMed Health. Hot Flashes. (página). Consultado el día 25 de Octubre 2017 de la página web https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0072572/
• Ziaei, S. Kazemnejad, A. y Zareai, M.(2007). The effect of vitamin E on hot flashes in menopausal women (estudio). Consultado el día 25 de Octubre 2017 de la página web https://www.ncbi.nlm.nih.gov/pubmed/17664882
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