{"id":3202,"date":"2018-01-18T10:19:40","date_gmt":"2018-01-18T10:19:40","guid":{"rendered":"https:\/\/grup-policlinic.com\/trucos-una-menopausia-saludable\/"},"modified":"2026-05-05T10:45:46","modified_gmt":"2026-05-05T10:45:46","slug":"trucos-una-menopausia-saludable","status":"publish","type":"post","link":"https:\/\/grup-policlinic.com\/ca\/trucos-una-menopausia-saludable\/","title":{"rendered":"Consells per tenir una menopausa saludable"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">El Dr. Miquel \u00c0ngel Jim\u00e9nez Ortu\u00f1o, ginec\u00f2leg de Grup Policl\u00ednic i fundador de \u201c<a href=\"http:\/\/www.donainen.es\/\" target=\"_blank\" rel=\"noopener\">Dona i nen<\/a>\u201d, ens explica que \u00e9s a partir dels 40-45 anys quan, en les revisions anuals ginecol\u00f2giques, els professionals de la salut han d\u2019iniciar mesures per intentar <strong>evitar tindre una menopausa amb molts s\u00edmptomes.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La menopausa s\u2019inicia un any despr\u00e9s de la \u00faltima menstruaci\u00f3. En aquest <strong>nou per\u00edode<\/strong> a la vida de la dona, els ovaris redueixen la producci\u00f3 d\u2019estr\u00f2gens, cosa que pot provocar sofocos, canvis emocionals, sudoraci\u00f3, insomni, cansament, sequedat vaginal, mol\u00e8sties i incontin\u00e8ncia urin\u00e0ria, aix\u00ed com un major risc cardiovascular, d\u2019osteoporosi, d\u2019artrosi, etc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El Dr. Jim\u00e9nez indica que no cal alarmar-se, ja que <strong>no totes les dones tindran tots els s\u00edmptomes ni tampoc alteracions greus en la seva salut. <\/strong>Per\u00f2 s\u00ed que \u00e9s interessant saber com cuidar-se per <strong>prevenir aquests s\u00edmptomes i tenir una bona qualitat de vida en aquesta nova etapa. <\/strong>Adoptar i mantenir h\u00e0bits o estils de vida saludables ens ajudar\u00e0; aquest \u00e9s el consell del nostre doctor:<\/p>\n\n\n\n<h5 class=\"wp-block-heading\">1. Alimentaci\u00f3 equilibrada i variada, repartida en 4-5 \u00e0pats al dia:<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4-5 racions di\u00e0ries entre <strong>fruites i verdures<\/strong><\/li>\n\n\n\n<li>Cereals (integrals), llegums i productes lactis (desnatats o semidesnatats)<\/li>\n\n\n\n<li>Dieta <strong>rica en calci<\/strong> (1200 a 1500 mg calci\/dia)<\/li>\n\n\n\n<li>Consumir peixos i aus, limitant les carns vermelles<\/li>\n\n\n\n<li>Prendre <strong>1,5 a 2 litres diaris de l\u00edquids,<\/strong> preferiblement entre \u00e0pats<\/li>\n\n\n\n<li>Evitar greixos saturats, dol\u00e7os, exc\u00e9s de sal i triar aliments poc processats<\/li>\n<\/ul>\n\n\n\n<h5 class=\"wp-block-heading\">2.<strong> <\/strong>Exercici f\u00edsic i regular:<\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">Practicar entre <strong>20 \/ 30 minuts d\u2019exercici al dia,<\/strong> de manera regular i adaptada a cada dona. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Inicialment 2 o 3 sessions a la setmana i progressivament augmentar la dificultat i la freq\u00fc\u00e8ncia fins a fer-ho di\u00e0riament. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Es pot comen\u00e7ar caminant 15 minuts a pas r\u00e0pid i incorporar altres rutines com exercicis de flexibilitat (ioga, pilates, estiraments), aer\u00f2bics (caminar, c\u00f3rrer, ballar) i de for\u00e7a o anaer\u00f2bics (pesas). Tamb\u00e9 s\u00f3n indicats <strong>exercicis per millorar el s\u00f2l pelvi\u00e0: Kegel, boles xineses\u2026<\/strong><\/p>\n\n\n\n<h5 class=\"wp-block-heading\">3. Evitar conductes nocives:<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Alcohol:<\/strong> sobretot begudes d\u2019alta graduaci\u00f3. \u00c9s acceptable 1 copa de vi negre o cervesa al dia<\/li>\n\n\n\n<li><strong>No fumar<\/strong><\/li>\n\n\n\n<li>Evitar prendre m\u00e9s de tres caf\u00e8s al dia<\/li>\n\n\n\n<li><strong>Estr\u00e8s<\/strong><\/li>\n\n\n\n<li>Prendre el sol de manera moderada i amb protecci\u00f3<\/li>\n<\/ul>\n\n\n\n<h5 class=\"wp-block-heading\">4. Consells generals:<\/h5>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Per als sofocos:<\/strong> vestir-se per capes, evitar begudes calentes, posar-se una tovallola humida i freda durant els sofocos,<strong> rec\u00f3rrer a t\u00e8cniques de relaxaci\u00f3<\/strong> (acupuntura, respiraci\u00f3 profunda, ioga, tai-txi) <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Per a l\u2019insomni: intentar mantenir un horari de son,<\/strong> evitar sopars copiosos i t\u00f2xics abans d\u2019anar a dormir, assegurar un ambient tranquil i confortable, evitar treballar o mirar la televisi\u00f3 al llit <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Mantenir una vida sexual activa, <\/strong>consultant el ginec\u00f2leg per resoldre, si cal, trastorns com la sequedat vaginal, el dolor\u2026 <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Portar una vida social plena, <\/strong>compartint sentiments i dubtes amb els \u00e9ssers estimats i especialment amb altres dones en la mateixa situaci\u00f3 <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mantenir pensaments positius per <strong>millorar la visi\u00f3 de la vida, aix\u00ed com la salut i benestar<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Evitar una menopausa problem\u00e0tica est\u00e0 a les teves mans, encara que aix\u00f2 no signifiqui que estiguis sola.<\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">Si mantens un estil de vida saludable i una <strong>actitud positiva i proactiva,<\/strong> aconseguir\u00e0s gaudir d\u2019aquesta etapa de la teva vida. No oblidis <strong>acudir regularment al ginec\u00f2leg <\/strong>que, a m\u00e9s de detectar factors de risc, refor\u00e7ar\u00e0 la teva actitud positiva donant-te la informaci\u00f3 i formaci\u00f3 adequada sobre l\u2019estil de vida m\u00e9s convenient per aquesta etapa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dr. Miquel A. Jim\u00e9nez Ortu\u00f1o<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ginec\u00f2leg Col. 36082 COMB<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Responsable de la Unitat de <a href=\"https:\/\/grup-policlinic.com\/ca\/especialidades-medicas\/ginecologia-y-obstetricia\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ginecolog\u00eda <\/a>de Grup Policl\u00ednic<br><br>\u201c\u00c9s el meu objectiu acompanyar la dona al llarg de les diferents etapes de la seva vida. Qualitat, calidesa i excel\u00b7l\u00e8ncia formen part de l\u2019ess\u00e8ncia del meu dia a dia i del meu equip.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>El Dr. Miquel \u00c0ngel Jim\u00e9nez Ortu\u00f1o, ginec\u00f2leg de Grup Policl\u00ednic i fundador de \u201cDona i nen\u201d, ens explica que \u00e9s a partir dels 40-45 anys quan, en les revisions anuals ginecol\u00f2giques, els professionals de la salut han d\u2019iniciar mesures per intentar evitar tindre una menopausa amb molts s\u00edmptomes. La menopausa s\u2019inicia un any despr\u00e9s de [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":3203,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"editor_notices":[],"footnotes":""},"categories":[10,71],"tags":[422,426],"class_list":["post-3202","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-especial-para-ti","tag-consells","tag-menopausa"],"acf":[],"_links":{"self":[{"href":"https:\/\/grup-policlinic.com\/ca\/wp-json\/wp\/v2\/posts\/3202","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/grup-policlinic.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/grup-policlinic.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/grup-policlinic.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/grup-policlinic.com\/ca\/wp-json\/wp\/v2\/comments?post=3202"}],"version-history":[{"count":4,"href":"https:\/\/grup-policlinic.com\/ca\/wp-json\/wp\/v2\/posts\/3202\/revisions"}],"predecessor-version":[{"id":19745,"href":"https:\/\/grup-policlinic.com\/ca\/wp-json\/wp\/v2\/posts\/3202\/revisions\/19745"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/grup-policlinic.com\/ca\/wp-json\/wp\/v2\/media\/3203"}],"wp:attachment":[{"href":"https:\/\/grup-policlinic.com\/ca\/wp-json\/wp\/v2\/media?parent=3202"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/grup-policlinic.com\/ca\/wp-json\/wp\/v2\/categories?post=3202"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/grup-policlinic.com\/ca\/wp-json\/wp\/v2\/tags?post=3202"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}