A menopausa é uma fase natural da vida de toda mulher que geralmente começa aos 45 anos e dura entre 10 e 15 anos, ocorrendo uma alteração no equilíbrio hormonal.
Nesta fase, algumas mulheres podem apresentar uma série de sintomas que podem ser resumidos sob o nome de “sintomas da menopausa”, sendo os mais comuns ondas de calor, sudorese, palpitações, tonturas e secura vaginal.
Existem outros sintomas que podem ocorrer em decorrência da diminuição da produção hormonal como: dores de cabeça, apatia, nervosismo, insônia, ganho de peso, perda de massa muscular e até aumento do risco de desenvolver osteoporose.
Quais são as recomendações nutricionais nesta fase?
Estas são algumas recomendações:
Coma vegetais de várias cores crus ou cozidos no almoço e no jantar.
Consumir menos carboidratos e aqueles com baixo índice glicêmico, de preferência no café da manhã e no almoço.
Sempre proteína no almoço e no jantar . Recomendamos um mínimo de 80 g para uma mulher com peso entre 60 e 65 kg, dependendo da atividade desportiva. Esta associação é muito benéfica, pois não sentiremos fome e esqueceremos por mais tempo a comida.
Aumente ligeiramente a proporção de proteínas animais magras, como carnes brancas (frango e peru) e consuma mais proteínas vegetais. A proteína de peixe e ovos é preferível à carne. A proteína de peixe e ovos é preferível à carne, especialmente no jantar.
Coma poucos doces , opte por frutas cozidas com canela ou geleias sem açúcar, ou frutas frescas.
Reduzir o consumo de gorduras saturadas (manteiga, pastelaria...) e aumentar as gorduras ómega 3, óleos prensados a frio, sementes e frutos secos.
Aumentar o exercício físico de todas as formas possíveis, mesmo que nos custe e estejamos cansados.
Devemos reeducar o nosso metabolismo, que está cada vez mais lento. A gordura se acumula na região abdominal, e apenas “exercícios” e “alimentação saudável” atuam contra isso.
Suplementos nutricionais para deficiência hormonal
1. Isoflavonas de soja
A soja é uma das plantas mais ricas em isoflavonas. Essas estruturas têm formato semelhante aos dos estrogênios naturais, por isso ocupam o espaço desses estrogênios que não são mais produzidos durante a menopausa. Essas substâncias são conhecidas como fitoestrogênios (estrogênios de origem vegetal) e assim aliviam os sintomas da falta dos próprios estrogênios. Apresentam diversas contraindicações, devendo ser evitados por pessoas que não podem tomar estrogênios, devido ao histórico de câncer ligado aos órgãos sexuais femininos ou à mama, bem como por pessoas alérgicas à soja. As doses são de 50 a 150 mg/dia, mas sempre seguindo as recomendações do farmacêutico ou médico especialista.
2. ‘Cohosh preto’ ou Cimifuga Racemosa
É uma opção alternativa à soja, é uma planta originária da América do Norte, muito rica em fitoestrógenos, por isso também pode aliviar os sintomas da menopausa a curto e longo prazo. Segundo estudos, o efeito é muito maior que o da soja quando se trata de ondas de calor, e também é muito eficaz para palpitações e ansiedade.
3. Trevo vermelho ou cravo vermelho
É uma leguminosa silvestre, que também contém isoflavonas e ajuda a eliminar os efeitos das ondas de calor noturnas, além da ansiedade e da depressão. Também contém outros minerais como cálcio, magnésio, cromo, potássio e algumas vitaminas como a vitamina C. Seu efeito é semelhante ao das isoflavonas de soja, e geralmente muitos suplementos dietéticos específicos para ajudar na menopausa contêm uma mistura diferente de isoflavonas de soja de diferentes fontes.
Comentários (20)
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