{"id":1555,"date":"2020-03-06T20:30:58","date_gmt":"2020-03-07T02:30:58","guid":{"rendered":"http:\/\/cambiable-nutricion.com\/blog\/?p=1555"},"modified":"2020-03-06T20:30:58","modified_gmt":"2020-03-07T02:30:58","slug":"menopausia-alimentacion-y-nutricion","status":"publish","type":"post","link":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/2020\/03\/06\/menopausia-alimentacion-y-nutricion\/","title":{"rendered":"MENOPAUSIA: ALIMENTACI\u00d3N Y NUTRICI\u00d3N"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"683\" src=\"https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2020\/03\/smiling-woman-wearing-silver-colored-stud-earrings-and-black-1197132-1024x683.jpg\" alt=\"\" class=\"wp-image-1557\" srcset=\"https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2020\/03\/smiling-woman-wearing-silver-colored-stud-earrings-and-black-1197132-1024x683.jpg 1024w, https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2020\/03\/smiling-woman-wearing-silver-colored-stud-earrings-and-black-1197132-300x200.jpg 300w, https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2020\/03\/smiling-woman-wearing-silver-colored-stud-earrings-and-black-1197132-768x512.jpg 768w, https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2020\/03\/smiling-woman-wearing-silver-colored-stud-earrings-and-black-1197132-1536x1024.jpg 1536w, https:\/\/cambiable-nutricion.com\/blog\/wp-content\/uploads\/2020\/03\/smiling-woman-wearing-silver-colored-stud-earrings-and-black-1197132-2048x1365.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n<p><span style=\"color: #808080;\">La <strong><span style=\"color: #7c84c0;\">alimentaci\u00f3n<\/span><\/strong> y<span style=\"color: #92c13e;\"><strong> nutrici\u00f3n<\/strong><\/span> forman parte del <span style=\"color: #7c84c0;\"><strong>adecuado<\/strong><\/span> y<span style=\"color: #92c13e;\"><strong> \u00f3ptimo<\/strong> <\/span><span style=\"color: #7c84c0;\"><strong>funcionamiento<\/strong><\/span> del <span style=\"color: #92c13e;\"><strong>cuerpo humano<\/strong><\/span> y por lo tanto del <span style=\"color: #7c84c0;\"><strong>mantenimiento<\/strong><\/span> de nuestro<span style=\"color: #92c13e;\"><strong> estado de bienestar<\/strong><\/span> y <span style=\"color: #7c84c0;\"><strong>salud<\/strong><\/span>. En las <span style=\"color: #92c13e;\"><strong>mujeres<\/strong><\/span>, muchos de los <span style=\"color: #7c84c0;\"><strong>elementos<\/strong><\/span> relacionados con estas dos \u00faltimas<span style=\"color: #92c13e;\"><strong> esferas<\/strong><\/span>, se ven <span style=\"color: #7c84c0;\"><strong>MODIFICADOS<\/strong><\/span> por los <span style=\"color: #92c13e;\"><strong>cambios hormonales<\/strong> <\/span>que producen los <span style=\"color: #7c84c0;\"><strong>estr\u00f3genos<\/strong> <\/span>y la\u00a0 <span style=\"color: #92c13e;\"><strong>progesterona<\/strong> <\/span>en las diferentes <span style=\"color: #7c84c0;\"><strong>etapas de vida<\/strong><\/span>.\u00a0<\/span><\/p>\n<p><span style=\"color: #808080;\">La <strong><span style=\"color: #92c13e;\">MENOPAUSIA<\/span><\/strong> es la<span style=\"color: #7c84c0;\"><strong> interrupci\u00f3n definitiva<\/strong> <\/span>de la <span style=\"color: #92c13e;\"><strong>menstruaci\u00f3n<\/strong> <\/span><strong>derivado<\/strong> de la <span style=\"color: #7c84c0;\"><strong>disminuci\u00f3n<\/strong><\/span> de <span style=\"color: #92c13e;\"><strong>estr\u00f3genos<\/strong> <\/span>y la<span style=\"color: #7c84c0;\"><strong> p\u00e9rdida<\/strong> <\/span>de la <span style=\"color: #92c13e;\"><strong>actividad folicular<\/strong><\/span> de los ovarios. De acuerdo a la <span style=\"color: #7c84c0;\"><strong>Organizaci\u00f3n Mundial de la Salud<\/strong><\/span> (<strong>OMS<\/strong>) se <strong>define<\/strong> como <span style=\"color: #92c13e;\"><strong>MENOPAUSIA NATURAL<\/strong><\/span> o <span style=\"color: #7c84c0;\"><strong>FISIOL\u00d3GICA<\/strong><\/span> al &#8220;<span style=\"color: #92c13e;\"><strong>cese permanente<\/strong> <\/span>de la <span style=\"color: #7c84c0;\"><strong>menstruaci\u00f3n<\/strong><\/span>, <strong>determinado<\/strong> de manera <strong>retrospectiva<\/strong> despu\u00e9s de <span style=\"color: #92c13e;\"><strong>12 meses <\/strong><\/span><\/span><span style=\"color: #808080;\"><span style=\"color: #92c13e;\"><strong>consecutivos<\/strong> <\/span>de <span style=\"color: #7c84c0;\"><strong>amenorrea<\/strong><\/span>, sin <strong>causas<\/strong> <span style=\"color: #92c13e;\"><strong>patol\u00f3gicas<\/strong><\/span>\u201d. En nuestro pa\u00eds se presenta entre los <span style=\"color: #7c84c0;\"><strong>45 a 55 a\u00f1os<\/strong><\/span> de edad, siendo los <span style=\"color: #92c13e;\"><strong>48 a\u00f1os<\/strong><\/span>, la <strong>edad promedio<\/strong>.<\/span><\/p>\n<p><span style=\"color: #808080;\">Por otro lado el <span style=\"color: #7c84c0;\"><strong>CLIMATERIO<\/strong><\/span>, es el <span style=\"color: #92c13e;\"><strong>periodo de transici\u00f3n<\/strong><\/span> desde la<strong><span style=\"color: #7c84c0;\"> etapa reproductiva<\/span><\/strong> <strong>hasta<\/strong> la <span style=\"color: #92c13e;\"><strong>no reproductiva<\/strong><\/span> y se manifiesta\u00a0 aproximadamente <span style=\"color: #7c84c0;\"><strong>1 a\u00f1o antes<\/strong><\/span> de iniciar los <span style=\"color: #92c13e;\"><strong>cambios hormonales<\/strong><\/span> y<\/span><span style=\"color: #808080;\"><span style=\"color: #7c84c0;\"><strong> s\u00edntomas<\/strong><\/span>, <strong>hasta<\/strong> <span style=\"color: #92c13e;\"><strong>1 a\u00f1o despu\u00e9s<\/strong> <\/span>de la <span style=\"color: #7c84c0;\"><strong>menopausia<\/strong><\/span>.\u00a0 <\/span><span style=\"color: #808080;\">A los<span style=\"color: #92c13e;\"><strong> signos<\/strong><\/span> y<span style=\"color: #7c84c0;\"><strong> s\u00edntomas<\/strong><\/span> que se presentan durante esa <span style=\"color: #92c13e;\"><strong>transici\u00f3n<\/strong> <\/span>(<span style=\"color: #7c84c0;\"><strong>perimenopausia<\/strong><\/span>) se les denomina<span style=\"color: #92c13e;\"><strong> S\u00cdNDROME CLIMAT\u00c9RICO<\/strong><\/span>.<\/span><\/p>\n<p><span style=\"color: #808080;\">La <strong>reducci\u00f3n<\/strong> de <strong><span style=\"color: #7c84c0;\">estr\u00f3genos<\/span><\/strong> causa principalmente cambios en la <span style=\"color: #92c13e;\"><strong>salud \u00f3sea<\/strong> <\/span>(<strong>osteoporosis<\/strong>), <span style=\"color: #7c84c0;\"><strong>cardiovascular<\/strong><\/span> (<strong>aumento del riesgo cardiovascular al aumentar niveles de LDL y disminuir HDL<\/strong>), del <span style=\"color: #92c13e;\"><strong>sistema genitourinario<\/strong><\/span> (<strong>sequedad y prurito vaginal, coito doloroso por menor lubricaci\u00f3n, dolor al orinar, urgencia miccional e incontinencia urinaria<\/strong>), as\u00ed como <strong><span style=\"color: #7c84c0;\">alteraciones<\/span> <\/strong>en los <span style=\"color: #92c13e;\"><strong>niveles de energ\u00eda<\/strong><\/span> (que condicionan <strong>irritabilidad, ansiedad, cansancio y hasta agresividad<\/strong>), <span style=\"color: #7c84c0;\"><strong>incremento de peso<\/strong><\/span> (derivado del <strong>cambio<\/strong> en la <strong>distribuci\u00f3n<\/strong> de la <strong>grasa corporal<\/strong> en el<strong> \u00e1rea abdominal<\/strong> y <strong>menor gasto de energ\u00eda<\/strong>)\u00a0 y <strong><span style=\"color: #92c13e;\">sofocos<\/span> <\/strong>(bochornos); por lo que es muy importante asegurarse de cubrir las <span style=\"color: #7c84c0;\"><strong>necesidades nutricionales<\/strong><\/span> de esta etapa y seguir las siguientes recomendaciones:<\/span><\/p>\n<ul>\n<li><span style=\"color: #808080;\"><span style=\"color: #92c13e;\"><strong>DISMINUIR<\/strong><\/span>\u00a0el consumo de fuentes de <span style=\"color: #7c84c0;\"><strong>grasas saturadas<\/strong><\/span>: productos procesados, embutidos, carnes, etc.<\/span><\/li>\n<li><span style=\"color: #808080;\"> <span style=\"color: #92c13e;\"><strong>ELIGIR<\/strong><\/span>\u00a0<strong>FUENTES<\/strong> de<strong><span style=\"color: #7c84c0;\"> GRASAS SALUDABLES<\/span><\/strong> (mono y poliinsaturadas) como: aguacate, aceite de oliva y oleaginosas (nueces, almendras, ajonjol\u00ed, etc).<\/span><\/li>\n<li><strong><span style=\"color: #92c13e;\">INTEGRAR<\/span><\/strong> <span style=\"color: #808080;\">fuentes de <span style=\"color: #7c84c0;\"><strong>OMEGA 3<\/strong><\/span>: <strong>pescados<\/strong> como at\u00fan, salm\u00f3n, caballa, etc., y <strong>semillas<\/strong> como: ch\u00eda, linaza y dem\u00e1s oleaginosas.<\/span><\/li>\n<li><span style=\"color: #808080;\"><span style=\"color: #92c13e;\"><strong>AUMENTAR<\/strong><\/span> y\/o <span style=\"color: #7c84c0;\"><strong>VIGILAR<\/strong><\/span> la <strong>INGESTA<\/strong> de<span style=\"color: #92c13e;\"><strong> CALCIO<\/strong><\/span>: sardina, br\u00f3coli, espinacas, acelgas, oleaginosas como semillas de girasol, almendras, ajonjol\u00ed, pepitas, etc., y l\u00e1cteos descremados.\u00a0\u00a0<\/span><\/li>\n<li><span style=\"color: #808080;\"><span style=\"color: #7c84c0;\"><strong>INTEGRAR<\/strong><\/span> alimentos ricos en <span style=\"color: #92c13e;\"><strong>VITAMINA D<\/strong><\/span>: pescados azules, huevo, arroz integral.<\/span><\/li>\n<li><span style=\"color: #808080;\"><span style=\"color: #7c84c0;\"><strong>AUMENTAR <\/strong><span style=\"color: #808080;\">l<\/span><\/span>a <strong>INGESTA<\/strong> de <span style=\"color: #92c13e;\"><strong>FIBRA<\/strong><\/span> y <span style=\"color: #7c84c0;\"><strong>AGUA<\/strong><\/span><\/span><span style=\"color: #7c84c0;\"><strong>.<\/strong><\/span>\u00a0<\/li>\n<li><span style=\"color: #808080;\"><span style=\"color: #92c13e;\"><strong>REDUCIR<\/strong><\/span> el consumo de <strong><span style=\"color: #7c84c0;\">CAFE\u00cdNA<\/span><\/strong>,<span style=\"color: #92c13e;\"><strong> ALCOHOL<\/strong><\/span> y <span style=\"color: #7c84c0;\"><strong>AZ\u00daCARES REFINADOS<\/strong><\/span>.<\/span><\/li>\n<li><strong><span style=\"color: #92c13e;\">REDUCIR <\/span><\/strong><span style=\"color: #808080;\">\u00a0el consumo de <span style=\"color: #7c84c0;\"><strong>PRODUCTOS PROCESADOS<\/strong><\/span>: son ricos en <strong>grasas saturadas, grasas trans y azucares a\u00f1adidos<\/strong>.<\/span><\/li>\n<li><span style=\"color: #808080;\"><span style=\"color: #92c13e;\"><strong>AUMENTAR<\/strong> <\/span>el consumo de alimentos de <span style=\"color: #7c84c0;\"><strong>ORIGEN VEGETAL<\/strong><\/span> (<strong>verduras, frutas, leguminosas<\/strong>) para mejorar tu aporte de fuentes <span style=\"color: #92c13e;\"><strong>vitaminas<\/strong><\/span>, <span style=\"color: #7c84c0;\"><strong>minerales<\/strong><\/span> y\u00a0 <span style=\"color: #92c13e;\"><strong>fitoestr\u00f3genos<\/strong><\/span><\/span>.\u00a0<\/li>\n<\/ul>\n<p><span style=\"color: #808080;\"><span style=\"color: #7c84c0;\"><strong>ADEM\u00c1S<\/strong><\/span>:<\/span><\/p>\n<ul>\n<li><span style=\"color: #808080;\"><span style=\"color: #92c13e;\"><strong>INTEGRAR<\/strong>\u00a0<\/span><span style=\"color: #7c84c0;\"><strong>ACTIVIDAD F\u00cdSICA<\/strong> <\/span>para promover el <strong>gasto energ\u00e9tico<\/strong>, <strong>reducir la p\u00e9rdida de masa muscular<\/strong>, <strong>fortalecer huesos<\/strong>, mejorar la <strong>salud cardiovascular<\/strong>\u00a0 y el <strong>estado de animo<\/strong>.\u00a0<\/span><\/li>\n<li><span style=\"color: #808080;\"><span style=\"color: #92c13e;\"><strong>DEJAR<\/strong><\/span>\u00a0DE <span style=\"color: #7c84c0;\"><strong>FUMAR<\/strong><\/span>.<\/span><\/li>\n<li><span style=\"color: #808080;\"><span style=\"color: #92c13e;\"><strong>MANTENER <\/strong><\/span>\u00a0el peso en un <span style=\"color: #7c84c0;\"><strong>\u00cdNDICE DE MASA CORPORAL<\/strong><\/span> <strong>saludable<\/strong>.<\/span><\/li>\n<li><span style=\"color: #808080;\"><span style=\"color: #92c13e;\"><strong>VERIFICAR<\/strong><\/span> que el <span style=\"color: #7c84c0;\"><strong>PORCENTAJE DE GRASA CORPORAL<\/strong><\/span> sea <strong>adecuado<\/strong>.<\/span><\/li>\n<li><span style=\"color: #808080;\"><strong><span style=\"color: #92c13e;\">INCLUIR<\/span><\/strong>\u00a0t\u00e9cnicas de <span style=\"color: #7c84c0;\"><strong>RELAJACI\u00d3N<\/strong><\/span>, <span style=\"color: #92c13e;\"><strong>RESPIRACI\u00d3N<\/strong><\/span> y <span style=\"color: #7c84c0;\"><strong>GESTI\u00d3N EMOCIONAL<\/strong><\/span>.<\/span><\/li>\n<\/ul>\n<h4><span style=\"color: #808080;\"><strong>\u00bf<span style=\"color: #92c13e;\">Quieres<\/span><\/strong><span style=\"color: #92c13e;\">\u00a0<\/span><span style=\"color: #7c84c0;\"><strong>saber<\/strong><\/span>\u00a0m\u00e1s?, escr\u00edbenos:\u00a0<a style=\"color: #808080;\" href=\"mailto:hola@cambiable-nutricion.com\" target=\"_blank\" rel=\"noopener noreferrer\"><strong><span style=\"color: #808080;\">hola@cambiable-<\/span>nutricion.com<\/strong><\/a><\/span><\/h4>\n<h4><span style=\"color: #808080;\">Publicaci\u00f3n escrita por:<\/span><\/h4>\n<h4><span style=\"color: #92c13e;\"><strong>Clara Paula Zepahua Cotlame<\/strong><\/span><br \/><span style=\"color: #7c84c0;\"><strong>Nutri\u00f3loga\/ Coach Nutricional<\/strong><\/span><\/h4>\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>La alimentaci\u00f3n y nutrici\u00f3n forman parte del adecuado y \u00f3ptimo funcionamiento del cuerpo humano y por lo tanto del mantenimiento &hellip; <\/p>\n<p><a href=\"https:\/\/cambiable-nutricion.com\/blog\/index.php\/2020\/03\/06\/menopausia-alimentacion-y-nutricion\/\" class=\"more-link\">Read More<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"spay_email":""},"categories":[137],"tags":[445,444,148,153,443,379,446,442,167,141],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/posts\/1555"}],"collection":[{"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/comments?post=1555"}],"version-history":[{"count":19,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/posts\/1555\/revisions"}],"predecessor-version":[{"id":1576,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/posts\/1555\/revisions\/1576"}],"wp:attachment":[{"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/media?parent=1555"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/categories?post=1555"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cambiable-nutricion.com\/blog\/index.php\/wp-json\/wp\/v2\/tags?post=1555"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}