Menopausia y ejercicio

¿Quieres saber qué aspectos hay que tener en cuenta a la hora de entrenar mujeres en fase de Menopausia? sigue leyendo…

El pasado 24 de octubre de 2019 tuve la suerte de asistir a la Sesión divulgaría sobre el Cáncer de mama y la relación que éste tiene con los movimientos hormonales que se producen en las fases de peri-menopausia y Menopausia.

El evento tuvo lugar en el Museu Es Baluard, en la sala Aljub y estuvo organizado por el Club Última Hora y la Asociación Balear contra el cáncer. En el escenario el Doctor Nicolás Mendoza (presidente de la asociación Española para el estudio de la Menopausia– UNIVERSIDAD DE GRANADA), y frente a él, un interesado público compuesto mayoritariamente por mujeres.

En esta conferencia, debate y coloquio recibí una  interesante información que reconozco es útil para muchas de vosotras, por lo que he querido hacer un post para todas aquellas que no pudisteis asistir. Este texto va orientado sobretodo a la práctica deportiva en la fase de la Menopausia y las ideas que transmite son las que se explicaron por el equipo de ponentes.

 

MENOPAUSIA: INFORMACIÓN GENERAL 

(pulsa la imagen si quieres ver el video en youtube)

La Menopausia es la desaparición de la menstruación, pérdida de la regularidad en los periodos de sangrado mentrual y finalización de la fase procreadora o fértil de una mujer.

«La menopausia no es una enfermedad y las hormonas no producen cáncer de mama».

El 18 del mes de octubre es el Día Mundial de la Menopausia, esta fase de la mujer no es una endocrinopatía sino un proceso natural de la mujer por las que todas pasaron a lo largo de su vida que se suele dar en una edad media de +- 51 años, siento normal que aparezca entre los 48 y los 55 años. (*Esperanza de vida de la mujer 83 años)

Hay mujeres que pasan la fase de la menopausia y ni siente ni padecen, pero hay otras que sufren sus consecuencias como si de un huracán que desmonta todo se tratara. Lo que sí hemos de tener en cuenta es que una de cada 4 mujeres no tiene síntomas adicionales a la pérdida del periodo, mientras que 3/4 sí padece efectos secundarios.

 

Los síntomas de la Menopausia son, fundamentalmente:

  • Déficit hormonal.
  • Sofocos.
  • Aumento de los niveles de grasa visceral y de peso.
  • Insomnio.
  • Palpitaciones.
  • Hormigueo en las manos.
  • Dolores de cabeza.
  • Sequedad.
  • Pérdida de masa ósea y muscular.
  • Estadios de angustia o ansiedad.
  • Empeoramiento de la salud sexual (este factor no se comenta por vergüenza), este síntoma suele ser temporal en 4 de cada 5 mujeres.
  • Por el hecho de pasar por esta fase, que como ya hemos dicho es natural, hay mujeres que sufren trastornos psicológicos de exclusión o aislamiento social, mujeres que sienten que cumplir años las hace dejar de sentirse seguras.

Con el fin de aminorar molestias de la menopausia y engrandecer el bienestar de la mujer en fase de menopausia existen una serie de recomendaciones que el Dr. Mendoza citó:

  • Tener hijos antes de los 35 años.
  • Evitar la obesidad, cuidar la dieta y hacer ejercicio regularmente.
  • No fumar, ya que fumar acentúa la caída de los niveles hormonales, causantes de las molestias de que pueden surgir durante la menopausia.
  • Control de la tensión arteria y del stress.
  • Cuidarnos a nivel cardiovascular, ya que las mujeres tienen mayor mortalidad por enfermedades relacionadas con el corazón.
  • Realizarse mamograrías a partir de los 50 años.
  • Tomar una copa de vino al día.
  • Tener una sexualidad satisfactoria e interesarse por ella (investigar como evitar el dolor y ponerse en manos de expertos).
  • Vacunarse de cáncer de cuello de útero.
  • Vivir esta fase con optimismo porque NO ES UNA ENFERMEDAD.
  • En caso de padecer menopausia precoz (<40 años) tratarse hormonalmente para reducir la probabilidad de aparición de demencias. En este punto  hay que tener en cuenta que no existen evidencias claras de la relación que existe entre la Terapia Hormonal y la aparición del cáncer de mama, y así lo destaca el Dr. Medoza quién asegura, los tratamientos de EEUU no han llegado a Europa. El tratamiento hormonal suele darse un periodo de 5 años. Este tratamiento previene la aparición de la osteoporosis.
  • Mejorar la calidad de los huecos (trabajo de entrenamiento de fuerza y de impacto)

 

COMBARTIR LOS EFECTOS COLATERALES DE LA MENOPAUSIA GRACIAS AL EJERCICIO:

 

 

 

 

 

Ya hemos leído algunas cosas negativas, ahora toca hablaros de las soluciones. Recordemos que a medida que los años pasan, todos los seres humanos pierden masa muscular y masa ósea, la postura de la gente más mayor suele evidenciar este hecho, que se hace más evidente y aparece con anterioridad en el cuerpo de la mujer. Si la estructura ósea y la muscular se ve afectada, obviamente afecta colateralmente al equilibrio, por lo que este factor lo vamos a tener en cuenta a la hora de organizar rutinas ejercicio que no degeneren esta habilidad o incluso la mejoren. Para mejorar este contrapunto propongo realizar ejercicios que incluyan propiocepción y ejercicios de inestabilidad, por ejemplo en bous. Además de ejercicios coordinativos que exijan progresivamente un mayor control de la agilidad en diferentes circuitos o ejercicios.

El impacto, recordemos que el impacto es un arma de doble filo, por un lado tenemos que ayuda a engrosar el hueso, que tiende a debilitarse, pero por otro, el impacto no ayuda a un suelo pélvico debilitado. Aquí tendrá que ser el entrenador quién valore la importancia de una cosa y la otra y decidirá si se incluye un impacto de menor agresividad o micro impacto. Otro método de entrenamiento que puede ayudar al mantenimiento y mejora de la densidad ósea en la mujer es el trabajo con pesas, es decir, un trabajo de carga moderada que comprenda ejercicios generales y que cubra grupos generales destacados. por lo tanto, 10-12 repeticiones con una carga del 60% de carga máxima (CM).

El Dr. Mendoza destaca el nombre de dos actividades, la Zumba y el Pilates.

Contra la subida de peso podemos hacer dos cosas, la primera y de una importancia suprema, es el mantenimiento de una dieta equilibrada que cuide la buena nutrición y aporte al organismo proteínas, vitaminas, HC, sales minerales, grasas saludables y evite el consumo de azúcares, grandes niveles de sal, frituras y el abuso de HC de baja calidad. Lejos de esta dieta quedarán el abuso del alcohol, las bebidas procesadas, la comida rápida o la bollería.

 

En segundo lugar, y no por eso menos importante, el trabajo cardiovascular y/o Hiit, por supuesto teniendo en cuenta la Frecuencia cardiaca (FC) máxima que, se recomienda, la mujer no debería rebasar. Recordemos que la FC más se obtiene de la siguiente Fórmula:

220- edad= FC máx.

CALCULAR MI FCmáx

Recuperación en HIIT: En el caso de que la mujer sobrepase la FC máx, el entrenador deberá permitir un tiempo prudencial que permita recuperar los niveles de oxígeno en sangre y una frecuencia cardiaca rebajada un 35-40% por debajo de la FC máx.

Recordemos que la actividad física permite rebajar los niveles de cortisol, permite que la mujer se sienta más ágil y la empiedra, la dota de frescura, de alegría y mayor felicidad, por lo que recomendamos que realice 4 días a la semana de ejercicio de tipo mixto: 2 días dedicados a la quema calórica con ejercicios cardiovasculares como (1 h aproximadamente: trote suave, caminar muy rápido o una sesión dirigida de baile) y otro día dedicado a la fuerza con pesas, 12 repeticiones 3 series de grupos musculares que cubran el trabajo de piernas, core, tronco superior y brazos. Además de un trabajo diario de movilidad articular.

 

Espero haberos ayudados, muchas gracias y hasta pronto.

 

Maria Rossich

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