{"id":4988,"date":"2018-04-10T10:58:05","date_gmt":"2018-04-10T08:58:05","guid":{"rendered":"https:\/\/amedica.rs\/?p=4988\/"},"modified":"2018-04-10T10:58:05","modified_gmt":"2018-04-10T08:58:05","slug":"ublazite-simptome-menopauze","status":"publish","type":"post","link":"https:\/\/amedica.rs\/en\/ublazite-simptome-menopauze\/","title":{"rendered":"Ubla\u017eite simptome menopauze"},"content":{"rendered":"

Menopauza<\/strong> je vreme koje ozna\u010dava kraj mese\u010dnih ciklusa. Promene koje se de\u0161avaju u telu mogu da budu blage, ali i veoma burne i da zna\u010dajno uti\u010du na kvalitet \u017eivota.<\/p>\n

Neke od tegoba, kao \u0161to su valunzi, urogenitalna atrofija, gubitak ko\u0161tane mase, ateroskleroti\u010dne promene, mogu na vreme da se koriguju ili umanje. Recimo, ishrana prilago\u0111ena menopauzi mo\u017ee da doprinese ubla\u017eavanju nekih simptoma, ali i da se spre\u010de bolesti kao \u0161to je krtost kostiju.<\/p>\n

Uklju\u010dite pone\u0161to iz svake grupe namirnica kako bi ishrana bila raznovrsna i uravnote\u017eena. Jedite \u017eitarice, ugljene hidrate, proteine, mle\u010dne proizvode, masti, dosta vo\u0107a i povr\u0107a. Ne preterujte sa mastima, \u0161e\u0107erima i proteinima.<\/p>\n

Kalcijum<\/h3>\n

Nedostatak estrogena u menopauzi uti\u010de na nastanak osteoporoze, a ishrana kojom se obezbe\u0111uje dovoljno kalcijuma i vitamina D veoma je va\u017ena u ovom periodu \u017eivota \u017eene. Dnevno bi trebalo uzeti 1.200 mg kalcijuma, a najbolji izvor su mleko i mle\u010dni proizvodi, lisnato povr\u0107e, soja i sardina. Preterano kori\u0161\u0107enje crvenog mesa smanjuje iskori\u0161\u0107avanje kalcijuma iz hrane, a vegetarijanska ishrana deluje povoljno. Za pravilan razvoj kostiju neophodni su i fluor, cink, bakar, koje obezbe\u0111uje u dovoljnoj meri raznovrsna i uravnote\u017eena ishrana.<\/p>\n

Tri obroka dnevno<\/h3>\n

Ne preska\u010dete obroke, naro\u010dito doru\u010dak. Izme\u0111u obroka pojedite ne\u0161to hranljivo kako biste odr\u017eali nivo energije koji vam je potreban. Kako biste odr\u017eali telesnu te\u017einu, obratite pa\u017enju na veli\u010dinu porcije. Jedite sa manjeg tanjira, ali se povremeno po\u010dastite nekom omiljenom poslasticom.<\/p>\n

Fitoestrogeni<\/h3>\n

Pobajte da jedete hranu koja sadr\u017ei fitoestrogene – biljna jedinjenja koja su sli\u010dna estrogenima, i mogu da pomognu da se ubla\u017ee simptomi menopauze. Ima ih u soji i proizvodima od soje, lanenom semenu, biljnim uljima (pamukovo, \u0161afranovo, kokosovo ulje), u pasulju, mahunarkama, tre\u0161njama, jabukama, krompiru i \u0161argarepi. Napomena: \u017eene koje su imale rak dojke i tumor je bio pozitivan na estrogen, ne mogu da uzimaju fitoestrogena.<\/p>\n

Suvo\u0107a vagine<\/h3>\n

Menopauza umanjuje elasti\u010dnost vagine, \u0161to dovodi do suvo\u0107e. Problem mo\u017ee da se umanji uzimanjem vitamina E, izvo\u0111enjem Kegelovih ve\u017ebi, i kori\u0161\u0107enjem lubrikanata baziranih na vodi za vreme odnosa.<\/p>\n

Biljni preparati<\/h2>\n

Od davnina se koristi \u017ealfija za ubla\u017eavanje talasa vru\u0107ine, a tako\u0111e, ubla\u017eava i no\u0107no znojenje, i obilne menstruacije. Kantarion osim valunga, no\u0107nog znojenja i nesanice, otklanja i depresiju, ali i uznemirenost. Crvena detelina sadr\u017ei fitoestrogene sli\u010dne onima koji se nalaze u soji.<\/p>\n

Smatra se da bi ova biljka mogla da spre\u010di pogor\u0161anje stanja kardiovaskularnog sistema i kostiju, kojima su izlo\u017eene mnoge \u017eene posle menopauze. Mati\u010dnjak deluje opu\u0161taju\u0107e, umiruje i pobolj\u0161ava raspolo\u017eenje i umne sposobnosti.<\/p>\n

Lady's mantle drops<\/h3>\n

\"\"<\/a>Lady's mantle drops<\/strong><\/a> se preporu\u010duju kod razli\u010ditih ginekolo\u0161kih oboljenja (krvarenja<\/strong>, poreme\u0107aji menstrualnog ciklusa<\/strong>, endometrioze<\/strong>, ciste<\/strong>, sindrom policisti\u010dnih jajnika<\/strong>, razli\u010dite hiperplazije tkiva<\/strong>, polipi<\/strong>, miomi<\/strong> and kancer<\/strong>, prolaps uterusa<\/strong> and genitourinarne infekcije<\/strong>).<\/p>\n

Virak ima tonic effect on the muscles of the reproductive tract<\/strong>, tako da se tradicionalno preporu\u010divao da spre\u010di poba\u010daj ili za ja\u010danje mi\u0161i\u0107a posle poba\u010daja, poro\u0111aja ili prekida trudno\u0107e.<\/p>\n

Preporu\u010duje se tako\u0111e \u00a0kod neplodnosti<\/strong> u kombinaciji sa drugim biljkama kao \u0161to su konopljika (AGNI-CASTI FRUCTUS<\/em>) i dr. Poma\u017ee i ubla\u017eava tegobe koje prate menopauzu<\/strong>.<\/p>\n

Vitamin E<\/h3>\n

U menopauzi se preporu\u010duje pove\u0107anje unosa vitamina E na 400 mg dnevno. To je najva\u017eniji liposolubilni antioksidans, koji ima i imunostimulatorno, antitrombotsko i antiproliferativno delovanje. Vitamin E se nalazi u nerafinisanim biljnim uljima (od p\u0161eni\u010dnih klica, soje, suncokreta), integralnim \u017euitaricama, jezgrastom vo\u0107u, \u0161argarepi, paradajzu, kestenu.<\/p>\n

Bez cigareta i alkohola<\/h3>\n

Savetuje se prestanak pu\u0161enja i smanjivanje alkohola, gaziranih napitaka i kofeina, i smanjivanje unosa ukupnih masti ishranom. Preporu\u010duje se uzimanje najmanje osam \u010da\u0161a vode dnevno, pet puta nedeljno po pola sata umerene fizi\u010dke aktivnosti, kontrola i odr\u017eavanje telesne mase. Ve\u0107 na po\u010detku menopauze treba postepeno smanjivati dnevni energetski unos. Najbolje bi bilo da se ishrana uz savet stru\u010dnjaka, individualno prilagodi zdravstvenom stanju \u017eene, vrsti posla koji obavlja, navikama i sli\u010dno.<\/p>\n

Serotonin<\/h3>\n

Tokom menopauze nivo hormona je promenljiv, \u0161to mo\u017ee da dovede do naglih promena raspolo\u017eenja, pa \u010dak i depresije. Depresivne osobe \u010desto imaju nizak nivo serotonina u mozgu. Uzimanje ugljenih hidrata mo\u017ee da pomogne podizanju nivoa serotonina i smanjenju depresije. Jedite cerealije, \u0111evrek, integralno pecivo. I omega-3 masne kiseline, koje se nalaze u lososu, uti\u010du na smanjenje depresije.<\/p>\n

VALUNZI<\/b>
\n– Di\u0161ite duboko kad osetite da nadolazi valung
\n– Izbegavajte stresne situacije
\n– Obla\u010dite se slojevito
\n– Jedite manje i \u010de\u0161\u0107e obroke i izbegavajte za\u010dinjenu hranu<\/p>\n

LO\u0160E SPAVANjE<\/b>
\n– Izbegavajte gledanje, \u010ditanje ili slu\u0161anje previ\u0161e stimulativnih sadr\u017eaja pre odlaska u krevet
\n– Jedite hranu bogatu melatoninom (banane, ovas, paradajz)
\n– Redovno ve\u017ebajte
\n– Dr\u017eite se fiksnog vremena spavanja
\n– Koristite jastuk od lavande ili stavite nekoliko kapi ovog esencijalnog ulja na vatu ili maramicu i spustite pored jastuka<\/p>\n

BOLOVI<\/b>
\n– Uzimajte vi\u0161e kalcijuma i magnezijuma
\n– Jedite namirnice bogate omega-3 masnim kiselinama
\n– Ne preska\u010dite obroke
\n– Pijte dovoljno te\u010dnosti
\n– Masirajte se<\/p>\n

UMOR<\/b>
\n– Jedite hranu bogatu vitaminom B, kalijumom, magnezijumom, gvo\u017e\u0111em, jodom i hromom
\n– Barem 15 minuta dnevno provedite na sve\u017eem vazduhu i prirodnoj dnevnoj svetlosti jer je sun\u010deva svetlost neophodna za fizi\u010dko i emocionalno zdravlje<\/p>","protected":false},"excerpt":{"rendered":"

Menopauza je vreme koje ozna\u010dava kraj mese\u010dnih ciklusa. Promene koje se de\u0161avaju u telu mogu da budu blage, ali i veoma burne i da zna\u010dajno uti\u010du na kvalitet \u017eivota. Neke od tegoba, kao \u0161to su valunzi, urogenitalna atrofija, gubitak ko\u0161tane mase, ateroskleroti\u010dne promene, mogu na vreme da se koriguju ili umanje. Recimo, ishrana prilago\u0111ena menopauzi […]<\/p>\n","protected":false},"author":1,"featured_media":4989,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[34],"tags":[],"class_list":["post-4988","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravlje-zena"],"yoast_head":"\nUbla\u017eite simptome menopauze - Vendoksin Kapi - Zodeks \u010caj - Alternativa Medica<\/title>\n<meta name=\"description\" content=\"Menopauza je vreme koje ozna\u010dava kraj mese\u010dnih ciklusa. 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