{"id":1093,"date":"2015-08-02T02:39:52","date_gmt":"2015-08-02T07:39:52","guid":{"rendered":"http:\/\/natural-womanhood.local\/?p=1093"},"modified":"2024-03-30T13:00:57","modified_gmt":"2024-03-30T18:00:57","slug":"el-kit-de-supervivencia-natural-para-la-peri-menopausia","status":"publish","type":"post","link":"https:\/\/naturalwomanhood.org\/es\/the-natural-survival-kit-to-peri-menopause\/","title":{"rendered":"El kit de supervivencia natural para la perimenopausia"},"content":{"rendered":"<p>Si teme a la perimenopausia, no es la \u00fanica. Los an\u00e1lisis del mercado farmac\u00e9utico mundial muestran que la salud de la mujer perimenop\u00e1usica y posmenop\u00e1usica sigue siendo una parte creciente del mercado farmac\u00e9utico y un bot\u00edn para las empresas farmac\u00e9uticas. Cerca de la mitad (46%) de las mujeres de 45 a 60 a\u00f1os est\u00e1n preocupadas por los efectos de la menopausia en su salud.<\/p>\n<p>Llegar a la menopausia, definida como la ausencia de menstruaci\u00f3n durante 12 meses completos, puede llevar mucho tiempo y la etapa perimenop\u00e1usica puede hacer que parezca a\u00fan m\u00e1s larga, con sangrados impredecibles, sofocos, cambios de humor y cambios en la libido. \u00bfC\u00f3mo gestionar\u00eda esta inevitable etapa de la vida la mujer natural, a la que le gusta conocer su cuerpo, llevar un registro y utilizar la menor cantidad posible de f\u00e1rmacos?<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-medium wp-image-10769\" src=\"https:\/\/naturalwomanhood.org\/wp-content\/uploads\/AdobeStock_267515617-400x275.jpeg\" alt=\"perimenopausia premenopausia premenopausia menopausia sintomas perimenopausia hormonas sofocos como controlar sobrevivir comer durante la menopausia natural womanhood fertility awareness methods fam natural family planning nfp fertility charting period tracking\" width=\"400\" height=\"275\"><\/p>\n<p>La semana pasada, tuve el privilegio de formarme en la Facultad de Medicina de la Universidad de Carolina del Norte con algunos de los mejores m\u00e9dicos de fertilidad de la zona, aprendiendo un nuevo m\u00e9todo de conocimiento de la fertilidad de un par de expertos mundiales de Alemania. Un mont\u00f3n de gente inteligente, mucho m\u00e1s inteligente que yo, pero lo m\u00e1s importante, todos ellos estaban dedicados a los enfoques naturales para la salud reproductiva de la mujer, incluso durante la perimenopausia.<\/p>\n<p>Te recomendaron que hicieras un gr\u00e1fico de tus biomarcadores de fertilidad porque es fundamental durante la perimenopausia, cuando puedes pasar unos meses sin menstruaci\u00f3n o sangrar cada 3 semanas. Al igual que ocurre con el inicio de los ciclos en la preadolescencia o la adolescencia, la ovulaci\u00f3n no se produce con regularidad y es importante saber si est\u00e1s ovulando y cu\u00e1ndo. <span style=\"text-decoration: line-through;\">&nbsp;<\/span><\/p>\n<p>La mujer perimenop\u00e1usica media est\u00e1 ocupada con su carrera, la familia, los viajes y las tareas dom\u00e9sticas. Tambi\u00e9n puede haber desarrollado problemas cr\u00f3nicos de salud, como hipertensi\u00f3n, mal control de la glucemia o incluso artritis, a lo largo de los a\u00f1os. Envejecer con dignidad es una de sus principales preocupaciones, cuando no est\u00e1 cuidando de sus padres ancianos o asegur\u00e1ndose de que Johnny tiene la ropa limpia antes de volver a la universidad.<\/p>\n<p>El seguimiento c\u00edclico es vers\u00e1til y puede adaptarse a este ajetreado estilo de vida. <a href=\"https:\/\/naturalwomanhood.org\/es\/sabes-si-tu-aplicacion-de-fertilidad-es-legitima\/\">mediante una aplicaci\u00f3n de tel\u00e9fono<\/a> o una tabla de papel guardada en el caj\u00f3n de la mesilla de noche. Hacerlo una vez al d\u00eda es dedicarte unos minutos a ti misma y para ti, de modo que puedas ser consciente de tus periodos de fertilidad y, al mismo tiempo, comprender mejor las fluctuaciones hormonales que pueden estar causando estragos en tus relaciones. Es \"tiempo para m\u00ed\" inteligente.<\/p>\n<p>\u00bfC\u00f3mo de inteligente? Bueno, definitivamente es m\u00e1s inteligente que tomar la p\u00edldora, <a href=\"http:\/\/www.everydayhealth.com\/menopause\/menopause-and-birth-control.aspx\">que podr\u00edan enmascarar y prevenir la progresi\u00f3n natural de la menopausia<\/a>. Tomar hormonas ex\u00f3genas a estas alturas del partido tambi\u00e9n puede aumentar el riesgo de c\u00e1ncer de mama, adem\u00e1s del ya elevado riesgo cardiaco.<\/p>\n<p>Hacer un seguimiento te ayuda a entender tu cuerpo y puede ayudarte a pasar con elegancia por \"el cambio\" sin aumentar las probabilidades de concepci\u00f3n. Al no ser la p\u00edldora, tambi\u00e9n puede <a href=\"http:\/\/www.drnorthrup.com\/birth-control-pills-and-sex-drive\/\">mejore su vida sexual<\/a> eliminando el riesgo de aumento de la sequedad vaginal.<\/p>\n<p>\u00bfQu\u00e9 puede aprender la mujer perimenop\u00e1usica de su historial?<\/p>\n<ul>\n<li>Ausencia o presencia de ovulaci\u00f3n basada en el patr\u00f3n del fluido cervical o en el cambio de temperatura.<br \/>\n(Ten en cuenta que la ovulaci\u00f3n es un signo de salud y juventud).<\/li>\n<li>Retorno de la fertilidad basado en la presencia de l\u00edquido cervical amante de los espermatozoides (marcador de los niveles de estr\u00f3geno).<\/li>\n<li>Duraci\u00f3n de la fase postovulatoria, tambi\u00e9n llamada fase l\u00fatea (marcador de los niveles de progesterona).<\/li>\n<li>Cualquier \"patr\u00f3n\" de sangrado irregular (\u00a1no lo sabr\u00e1s a menos que hagas un gr\u00e1fico!)<\/li>\n<li>\u00bfExiste alguna correlaci\u00f3n entre los sofocos y el momento del ciclo (es decir, son m\u00e1s frecuentes cuando se supone que el estr\u00f3geno est\u00e1 aumentando?<\/li>\n<\/ul>\n<p>Si observa una correlaci\u00f3n entre la fase del ciclo y los sofocos, la niebla mental, los cambios de humor, el letargo, el bajo deseo sexual y otros s\u00edntomas molestos de un proceso natural, aqu\u00ed tiene algunos consejos eficaces de gesti\u00f3n natural que recomiendan tanto los m\u00e9dicos al\u00f3patas como los m\u00e9dicos hol\u00edsticos porque se ha demostrado que realmente funcionan.<\/p>\n<h2 id=\"things-to-decrease-in-perimenopause\">Cosas que disminuir en la perimenopausia<\/h2>\n<p><strong>1. Xenoestr\u00f3genos<\/strong><\/p>\n<p>Se trata de compuestos industriales que se unen a los mismos receptores que los estr\u00f3genos humanos, pero alteran el funcionamiento reproductivo natural al actuar como falsos mensajeros. Tambi\u00e9n se ha demostrado que aumentan el crecimiento del c\u00e1ncer de mama.<\/p>\n<p>Se encuentra en lociones de protecci\u00f3n solar 4-MBC, conservante alimentario BHA, FD&amp;C Rojo n\u00ba 3, parabenos en lociones y champ\u00fas, junto con la p\u00edldora anticonceptiva.<\/p>\n<p><strong>2. Cafe\u00edna, alcohol, az\u00facar refinado, cereales refinados, alimentos picantes o grasientos.<\/strong>-todo lo cual favorece la inflamaci\u00f3n (\u00a1no necesitas m\u00e1s calor!) y puede desencadenar estr\u00e9s, que a su vez es un desencadenante de sofocos<\/p>\n<p><strong>3. 3. Carne roja<\/strong>: Lim\u00edtese a 2-4 onzas de carne de vacuno alimentado con pasto, libre de hormonas o bisonte una vez a la semana<\/p>\n<h2 id=\"things-to-increase-in-perimenopause\">Cosas que aumentar en la perimenopausia<\/h2>\n<p><strong>1. Enfriamiento de alimentos<\/strong>mel\u00f3n, brotes de soja, pescado blanco de mar, apio, manzanas, esp\u00e1rragos<\/p>\n<p><strong>2. Linaza<\/strong><\/p>\n<p>Mi favorito porque es muy vers\u00e1til. Se puede utilizar en batidos, en cereales calientes, espolvorear sobre la ensalada, a\u00f1adir a la cocci\u00f3n baja en carbohidratos, incluso hamburguesas y pastel de carne en lugar de pan rallado. Est\u00e1 lleno de lignanos que son quimioprotectores y fitoestrog\u00e9nicos. Tambi\u00e9n es una gran fuente de fibra, omega 3 y antioxidantes para proteger el coraz\u00f3n.<\/p>\n<p>Triturar antes de usar para obtener las grasas buenas. Tomar \u00bc de taza 3-7 d\u00edas a la semana.<\/p>\n<p><strong>3. Bioflavonoides<\/strong><\/p>\n<p>Son compuestos que se encuentran en las cerezas, los ar\u00e1ndanos rojos, los ar\u00e1ndanos azules, los ar\u00e1ndanos rojos, los cereales integrales, la piel de la uva y el tr\u00e9bol rojo. Compiten con el exceso de estr\u00f3genos en el organismo.<\/p>\n<p>Se ha demostrado que 1000 mg de bioflavonoides con vitamina C alivian los sofocos.<\/p>\n<p><strong>4. Indol-3-Carbinol<\/strong><\/p>\n<p>Otro delicioso compuesto alimentario con efectos antiestrog\u00e9nicos. Se encuentra en la familia Brassica de la col, la coliflor, el br\u00f3coli, la col rizada y las coles de Bruselas.<\/p>\n<p>Intenta consumir de 4 a 6 raciones a la semana. Muy f\u00e1cil de conseguir si te gusta la coliflor al horno o echar col rizada peque\u00f1a en batidos o sopas.<\/p>\n<p><strong>5. \"Respiraci\u00f3n acompasada\"<\/strong><\/p>\n<p>Recomendado por la Sociedad Norteamericana de Menopausia para evitar los sofocos.<\/p>\n<p>Todo lo que tienes que hacer es respirar en el abdomen (coloca la mano ah\u00ed para ayudarte a concentrarte): inspira 4 veces, mant\u00e9n la respiraci\u00f3n 1 vez y espira 4 veces. Esto desactiva tu \"lucha o huida\" y pone en marcha tu \"descanso y digesti\u00f3n\".<\/p>\n<p>\u00bfLe parece l\u00f3gico este enfoque? \u00bfIntentar\u00eda hacer un gr\u00e1fico s\u00f3lo para descartar la posibilidad de que la p\u00edldora pueda estar comprometiendo su salud durante los a\u00f1os de la perimenopausia?<\/p>\n<p>Aprender con algunas de las mentes m\u00e1s eruditas en este campo fue un privilegio para m\u00ed que me mostr\u00f3 una vez m\u00e1s, qu\u00e9 regalo es, en esta era industrializada, ser una mujer naturalmente f\u00e9rtil. El simple conocimiento de uno mismo tambi\u00e9n es un privilegio que recompensa a quienes lo buscan, en todas las etapas de la vida.<\/p>","protected":false},"excerpt":{"rendered":"Si teme la perimenopausia, no est\u00e1 sola. El an\u00e1lisis del mercado farmac\u00e9utico mundial muestra que la salud de las mujeres perimenop\u00e1usicas y posmenop\u00e1usicas...","protected":false},"author":5,"featured_media":1099,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","csco_singular_sidebar":"","csco_page_header_type":"","csco_page_load_nextpost":"","csco_post_video_location":[],"csco_post_video_url":"","csco_post_video_bg_start_time":0,"csco_post_video_bg_end_time":0,"footnotes":""},"categories":[5177,5326],"tags":[4421,5901,5823],"class_list":{"0":"post-1093","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-know-your-body","8":"category-perimenopause-and-menopause","9":"tag-natural-birth-control","10":"tag-natural-family-planning-12","11":"tag-premenopause-and-menopause","12":"cs-entry","13":"cs-video-wrap"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>The natural survival kit for perimenopause - Natural Womanhood<\/title>\n<meta name=\"description\" content=\"How can woman entering peri-menopause manage this inevitable life stage using as few drugs as possible,?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/naturalwomanhood.org\/es\/el-kit-de-supervivencia-natural-para-la-peri-menopausia\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The natural survival kit for perimenopause\" \/>\n<meta property=\"og:description\" content=\"If you dread perimenopause, you\u2019re not alone. 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