{"id":56092,"date":"2012-01-18T16:41:52","date_gmt":"2012-01-18T15:41:52","guid":{"rendered":"https:\/\/laindependent.cat\/menopausa-espai-de-canvi-i-de-creativitat\/"},"modified":"2012-01-18T16:41:52","modified_gmt":"2012-01-18T15:41:52","slug":"menopausa-espai-de-canvi-i-de-creativitat","status":"publish","type":"post","link":"https:\/\/laindependent.cat\/en\/menopausa-espai-de-canvi-i-de-creativitat\/","title":{"rendered":"Menopausa: espai de canvi i de creativitat."},"content":{"rendered":"

\u00a0<\/span><\/b><\/span>La menopausa \u00e9s un per\u00edode molt important en la vida de la dona, \u00e9s un moment en el qual es pot reflexionar i es poden realitzar alguns canvis importants.<\/span><\/p>\n

\u00a0<\/p>\n

\u00a0<\/span> <\/p>\n

<\/p>\n

<\/span>Aquests canvis tenen un marc molt ampli \u2014 la cura de la salut, tant pel que fa refer\u00e8ncia a l’alimentaci\u00f3 i el exercici f\u00edsic com als h\u00e0bits nocius, i tamb\u00e9 la cura de la salut emocional i espiritual.<\/span><\/p>\n

Es en aquests moments de la vida que la mateixa vida ens brinda l’oportunitat d’escollir el que realment volem i desfer-nos del que ja no necessitem. <\/span><\/p>\n

La menopausa \u00e9s un per\u00edode de transici\u00f3 en la vida de la dona que es produeix per un cessament de la funci\u00f3 ov\u00e0rica, els ovaris deixen de funcionar de forma progressiva, disminuint la producci\u00f3 d’hormones, principalment estr\u00f2gens i progesterona. La menopausa \u00e9s un fet puntual dintre del climateri, cessament de la vida f\u00e8rtil fins la senectut. Es considera que una dona est\u00e0 a la menopausa quan fa 12 mesos consecutius que no t\u00e9 la menstruaci\u00f3, sense una causa patol\u00f2gica. L’edat de la seva aparici\u00f3 \u00e9s als voltants dels 50 anys i es considera dins de la normalitat que tingui lloc entre els 45 i els 55 anys.\u00a0 <\/span><\/p>\n

La menopausa \u00e9s un proc\u00e9s natural de la vida biol\u00f2gica de totes les dones, en la qual es poden presentar una s\u00e9rie de manifestacions m\u00e9s o menys desagradables i que s\u00f3n degudes a la disminuci\u00f3 hormonal, totes les dones no les presenten aquestes manifestacions per\u00f2 si que hi ha una proporci\u00f3 elevada d’elles que si les presenten. Las manifestacions m\u00e9s freq\u00fcents en aquest per\u00edode son els fogots, l’augment de la suor, mal de cap, sequedat de la pell, insomni, ansietat, canvis d’humor, augment de pes i posteriorment sequedat vaginal i atrofia genital. A m\u00e9s llarg termini pot apar\u00e8ixer l’osteoporosi i altres malalties degeneratives.<\/span><\/p>\n

Es en aquest per\u00edode, tant de la premenopausa (inici d’irregularitats menstruals) com de la menopausa que \u00e9s important prestar atenci\u00f3 a la dieta. Una dieta conscient pot reduir el risc de malalties cardiovasculars i el risc de patir osteoporosi, aix\u00ed doncs fer una dieta baixa en greixos saturats, abundant en fruites, verdures i fibra i amb una adequada quantitat de calci \u00e9s el m\u00e9s convenient. S’han de tenir en compte que els menjars calents i picants poden desencadenar els fogots, que les begudes amb cafe\u00efna i l’alcohol poden agreujar l’ansietat i el insomni.<\/span><\/p>\n

\u00c9s important tenir cura del pes, ja que l’exc\u00e9s de pes pot augmentar el risc de malalties cardiovasculars i pot predisposar a altres com la diabetis i l’artritis.<\/span><\/p>\n

L’exercici f\u00edsic \u00e9s molt important a totes les edats, per\u00f2 especialment quan s’entra a la menopausa, aporta molts beneficis doncs ajuda a millorar el son, es redueixen els sentiments negatius, els estats decaiguts, es pot mantenir el pes i sobretot \u00e9s important per enfortir la musculatura i prevenir l’osteoporosi. <\/span><\/p>\n

Si s’apr\u00e8n a combinar una dieta conscient amb exercici f\u00edsic i tenir cura de una mateixa, fen les coses que v\u00e9nen de gust i gaudint del que es fa, aquest per\u00edode de la menopausa pot ser un regal per el cos i l’ esperit. Doncs \u00e9s el moment idoni per realitzar all\u00f2 que tan s’ha desitjat a la vida, sigui una afici\u00f3, un treball, una pintura, un llibre o un espai de creativitat per una mateixa.<\/span><\/p>\n

<\/span><\/b><\/span>Requadre:<\/span><\/b><\/span><\/p>\n

<\/span><\/b>Suggeriments en aquesta etapa de la vida:<\/span><\/p>\n

1.\u00a0\u00a0 Elaborar una dieta conscient i espec\u00edfica d’aquest proc\u00e9s amb pocs greixos saturats, fruita i verdura.<\/span><\/p>\n

2.\u00a0\u00a0 Consumir una alimentaci\u00f3 rica en calci i tamb\u00e9 en omega 3 \u2013 6 (peix blau i llavors com el s\u00e8sam, lli, anous, ametlles)<\/span><\/p>\n

3.\u00a0\u00a0 Incorporar isoflavones com la llet de soja o el iogurt de soja.<\/span><\/p>\n

4.\u00a0\u00a0 Disfrutar de l’exercici f\u00edsic com caminar cada dia, fer alguna activitat com el tai-xi, el ioga, la dansa; enfortir la musculatura per protegir el ossos.<\/span><\/p>\n

5.\u00a0\u00a0 Prendre el sol uns 20 minuts diaris per ajudar al cos a sintetitzar la vitamina D, tan important per els ossos.<\/span><\/p>\n

6.\u00a0\u00a0 Utilitzar les ter\u00e0pies alternatives com l’acupuntura, la homeopatia i la fitter\u00e0pia poden ajudar a mitigar les mol\u00e8sties en aquest per\u00edode.<\/span><\/p>\n

7.\u00a0\u00a0 Compartir les pr\u00f2pies experi\u00e8ncies d’aquest moment amb altres dones i escoltar les experi\u00e8ncies d’altres dones pot enriquir i millorar la qualitat de vida.<\/span><\/p>\n

8. \u00c9s un moment en el qual ens podem fer unes preguntes:<\/span><\/p>\n

a. Com sento la meva energia en aquest moment de la meva vida?<\/span><\/p>\n

b. Quines s\u00f3n les meves prioritats en aquest moment de la meva vida?<\/span><\/p>\n

c. De quins recursos disposo i quins recursos puc necessitar?<\/span><\/p>\n

http:\/\/web.me.com\/ta.hui.kafu<\/a><\/span><\/p>\n

email: ta.hui.kafu@gmail.com<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

\u00a0La menopausa \u00e9s un per\u00edode molt important en la vida de la dona, \u00e9s un moment en el qual es pot reflexionar i es poden realitzar alguns canvis importants. \u00a0 \u00a0<\/p>\n","protected":false},"author":82,"featured_media":27444,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[26467],"tags":[],"class_list":["post-56092","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salut-sexual"],"yoast_head":"\nMenopausa: espai de canvi i de creativitat. | La Independent<\/title>\n<meta name=\"description\" content=\"\u00a0La menopausa \u00e9s un per\u00edode molt important en la vida de la dona, \u00e9s un moment en el qual es pot reflexionar i es poden realitzar alguns canvis\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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