La Societat Internacional de la Menopausa promou la commemoració del Dia Mundial de la Menopausa, cada 18 d’octubre, com a forma de conscienciar la població pel que fa a la importància de preservar la salut durant aquesta etapa vital.
Us recordam que la menopausa és el cessament permanent de la menstruació, a causa d’l’esgotament dels òvuls. Hi ha dos tipus de menopausa: la quirúrgica o resultat de l’extirpació dels ovaris, i l’espontània, que és la més freqüent per ocórrer de forma natural i es confirma després d’un any sense regles. Un altre terme relacionat i molt utilitzat és el climateri o pas de la fertilitat a la infertilitat com a resultat de l’edat. Comprèn des d’aquells canvis previs a la menopausa (variacions en la nostra regla, sobretot, pèrdua de regularitat, regles abundants o duradores i calories o calrades) fins a un any després de l’última regla.
A la nostra consulta, ja fa anys que som conscients d’aquesta necessitat i us informam de com abordar aquesta nova etapa en aquesta secció de la nostra web.
Sabem que hem abastat la menopausa quan passam un any sense menstruacions i tenim una certa edat
Cada any el Dia Mundial de la Menopausa se centra en diferents aspectes i 2021 és el de la salut òssia. Així, els ossos són suficientment lleugers per facilitar-nos els moviments i, alhora, resistents per no trencar-se amb les caigudes més freqüents que podem patir: les de l’alçada del nostre cos. L’os, com a teixit viu que és, es renova constantment, produint-se os nou que reemplaça al vell. Hi ha un equilibri entre la seva producció i la seva destrucció que es perd en la menopausa doncs, a partir de llavors, la manca d’hormones ovàriques (estrògens) determina que es destrueixi més os que el que es produeix i, com a resultat, els porus que hi ha dins de l’os es fan cada vegada més grans i li fan perdre resistència a la fractura. Així, l’osteoporosi és la malaltia dels ossos amb porus grans, una malaltia silenciosa fins que es produeixen les fractures, a resultes de caure des de l’altura del nostre cos.
Hi ha una sèrie de factors que augmenten el risc d’osteoporosi com són: la menopausa precoç, fumar, abusar de l’alcohol, estar molt prima, fer poc exercici, ser diabètica des de molt jove, tenir antecedents familiars o personals de fractures per osteoporosi i patir artritis reumatoide. A la consulta, com a regla general, a partir dels 60-65 anys us demanam una densitometria o us calculam el FRAX score, eina que prediu el risc de fractura major osteoporòtica en els 10 anys següents. Igualment, promocionam el consum d’aliments rics en calci. En general, el consum de tres racions de llet o derivats cada dia i un plat de verdura o amb soja arriba als 1.200 mg diaris de calci que la gran majoria de nosaltres necessitam. Passejar a la llum del sol durant 10 o 20 minuts al dia i practicar exercici de forma regular fan la resta. A la nostra web, disposau d’un document on us ho explicam tot amb més detall.
Teniu en compte que, a mesura que envellim, cal fer tot el possible per evitar les caigudes, per exemple, veure-hi bé (transitar per llocs ben il·luminats i cuidar la nostra vista), no relliscar (catifes antilliscants, sabates amb sola de goma, no trepitjar plaques de gel) i treballar l’equilibri.
A la menopausa ens hem de cuidar fent exercici, passejant pel sol cada dia i consumint el calci i les proteïnes necessàries
Un altre concepte més nou és la sarcopènia o pèrdua de múscul i, per tant, de força i és pròpia de l’envelliment. Això augmenta el risc de fractura a les dones amb osteoporosi. La forma de combatre-la és, de bell nou, exercici i, a més, consumir 1 gram de proteïna per quilo de pes, llavors, si pesam 60 quilos, hauríem de consumir uns 60 grams diaris. Això és fàcil de calcular: una quarta part del pes de la carn, formatge o peix són proteïnes, mentre que una tercera part de pes de la soja és proteïna, en canvi, un tassó de 200 centímetres cúbics de llet només en conté 6 grams.
Ja teniu feina per fer, doncs. Us animam a que compartiu aquest contingut si us ha resultat útil.
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