{"id":72143,"date":"2017-11-30T15:49:59","date_gmt":"2017-11-30T13:49:59","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/como-cuidarse-durante-la-menopausia\/"},"modified":"2022-11-09T20:36:44","modified_gmt":"2022-11-09T18:36:44","slug":"como-cuidarse-durante-la-menopausia","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/como-cuidarse-durante-la-menopausia\/","title":{"rendered":"C\u00f3mo cuidarse durante la menopausia"},"content":{"rendered":"<p>Por mucho que intentamos tener <strong>un entendimiento establecido de c\u00f3mo deber\u00eda ser una alimentaci\u00f3n saludable<\/strong>, la realidad es que n<strong>o todos tenemos las mismas necesidades, ni nos encontramos en el mismo estado de salud, ni tenemos la misma edad.<\/strong> A medida que nos vamos haciendo m\u00e1s mayores, <strong>las necesidades de nuestro cuerpo van cambiando<\/strong>, y por ello, debemos ir <strong>modificando nuestra dieta para asegurar que estamos nutriendo nuestro cuerpo seg\u00fan sus necesidades<\/strong> y por lo tanto, <strong>garantizar que est\u00e1 en su estado de salud \u00f3ptimo.<\/strong><\/p>\n<p>Por ello, <strong>la experta de nutrici\u00f3n<\/strong> Lola Garc\u00eda de <a href=\"https:\/\/shawellness.com\/shamagazine\/\" target=\"_blank\" rel=\"noopener noreferrer\">SHA<\/a>, comparte <strong>las recomendaciones nutricionales y pautas saludables para las mujeres que est\u00e9n pasando por la menopausia<\/strong>. En un periodo donde<strong> el cuerpo de la mujer pasa por muchos cambios<\/strong>, es <strong>importante ajustar la dieta y el estilo de vida<\/strong> para <strong>reducir los s\u00edntomas comunes<\/strong> y <strong>prevenir las enfermedades que pueden desarrollarse tras la menopausia.<\/strong><\/p>\n<p>Como bien indica Lola, <strong>lo m\u00e1s importante para una mujer entre 40 y 50 a\u00f1os es llevar una alimentaci\u00f3n saludable y hacer deporte<\/strong> para <strong>incrementar la masa muscular<\/strong>, ya que en cuanto una mujer entra en la menopausia, l<strong>a masa muscular y \u00f3sea empieza a disminuir<\/strong> y es importante fortalecerlos mediante ejercicios de tonificaci\u00f3n, para as\u00ed evitar la osteoporosis, por ejemplo.<\/p>\n<p>Lo ideal es e<strong>mpezar el d\u00eda con un desayuno salado<\/strong>, que <strong>fortalezca el est\u00f3mago y estabilice los niveles de glucosa en sangre<\/strong> a lo largo de la ma\u00f1ana. Para ello el desayuno perfecto ser\u00eda:<\/p>\n<ul>\n<li>Empezar con una<a href=\"https:\/\/shawellness.com\/shamagazine\/easy-miso-soup-recipe\/\"> sopa de miso<\/a> acompa\u00f1ada de una cuchara de natto (un fermento de la soja que contiene la bacteria Bacillus natto).<\/li>\n<li>Acompa\u00f1ar la sopa con <a href=\"https:\/\/shawellness.com\/shamagazine\/healthy-breakfast-whole-grain-oats-porridge\/\" target=\"_blank\" rel=\"noopener noreferrer\">un porridge de cereales integrales.<\/a><\/li>\n<\/ul>\n<p>En cuanto a reforzar la digesti\u00f3n, con tan s\u00f3lo una semana, los resultados son espectaculares.<\/p>\n<p>Por otro lado, <strong>si despu\u00e9s del desayuno vamos a realizar ejercicio<\/strong>, especialmente el de musculaci\u00f3n, e<strong>s conveniente consumir alg\u00fan tipo de prote\u00edna y vitaminas y minerales<\/strong>, los <strong>30 minutos posteriores<\/strong> a la pr\u00e1ctica del mismo. Lo m\u00e1s recomendable es tomar:<\/p>\n<ul>\n<li>Un pu\u00f1ado de frutos secos<\/li>\n<li>Batido de verduras verdes<\/li>\n<li>Pat\u00e9 o humus de legumbres con crudit\u00e9s de verduras (zanahorias, br\u00f3coli, apio\u2026)<\/li>\n<\/ul>\n<p>Tambi\u00e9n es interesante a la hora de mantener la salud digestiva, no comer hasta sentirnos saciados, sino s\u00f3lo <strong>hasta un 80% de nuestra capacidad,<\/strong> como la gente de <a href=\"https:\/\/shawellness.com\/shamagazine\/7-life-secrets-of-the-oldest-people-in-the-world\/\" target=\"_blank\" rel=\"noopener noreferrer\">Okinawa<\/a>, <strong>la poblaci\u00f3n m\u00e1s longeva del mundo.<\/strong><\/p>\n<p>Seguir u<strong>na dieta saludable y adaptada a las necesidades de tu cuerpo<\/strong>, como cuando pasas por la menopausia, y <strong>hacer deporte<\/strong>, son <strong>2 de las claves m\u00e1s importantes<\/strong> para que esta fase de cambios biol\u00f3gicos y hormonales sea la m\u00e1s equilibrada posible y <strong>podamos sentirnos llenos de vitalidad y energ\u00eda.<\/strong><\/p>\n<p>En <strong>SHA<\/strong> ofrecemos el programa Menopausia saludable para minimizar los efectos secundarios de la menopausia y mejorar el estado de salud y vitalidad.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Por mucho que intentamos tener un entendimiento establecido de c\u00f3mo deber\u00eda ser una alimentaci\u00f3n saludable, la realidad es que no todos tenemos las mismas necesidades, ni nos encontramos en el mismo estado de salud, ni tenemos la misma edad. A medida que nos vamos haciendo m\u00e1s mayores, las necesidades de nuestro cuerpo van cambiando, y [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":74188,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1414],"tags":[],"class_list":["post-72143","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salud-y-belleza"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>C\u00f3mo cuidarse durante la menopausia | SHA Magazine<\/title>\n<meta name=\"description\" content=\"La experta de nutrici\u00f3n de SHA, Lola Garc\u00eda, comparte sus consejos de c\u00f3mo llevar una menopausia saludable.\" \/>\n<meta name=\"robots\" content=\"index, follow, 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