Le vampate di calore compaiono normalmente attorno ai 45/50 anni di età, cioè con le prime sensibili variazioni del ciclo mestruale. I sintomi sono: sensazione di calore che si dirama sul torace fino a collo e viso e abbondante sudorazione. La durata di tale vampata è soggettiva; per combatterla un valido supporto può arrivare dall’assunzione di alcune sostanze naturali  a base di piante come la salvia, la soia e la cimicifuga.

La salvia è ricca di estrogeni vegetali che alleviano le vampate e riducono la sudorazione, la soia ha gli isoflavoni che regolano in modo naturale la produzione ormonale corporea, riducendo così le vampate di calore e la cimicifuga allevia i disturbi della menopausa, facilitando il sonno e contenendo gli sbalzi d’umore.

Come abbigliamento si consigliano indumenti composti da più strati di fibre sottili, così da potersi velocemente spogliare in caso di vampate, indumenti naturali e traspiranti che facciano respirare la pelle.

Nell’alimentazione si consiglia di limitare o sospendere almeno temporaneamente l’assunzione di spezie, cibi piccanti, bevande calde quali the e caffè poiché  accentuano le vampate. E’, invece, bene prediligere cibi freschi come frutta e verdura, limitando  alcool e alimenti grassi che rallentano il metabolismo.

Utili sono gli alimenti ricchi di calcio a sostegno delle ossa.

Inoltre è importante una regolare attività fisica che supporti le funzioni di termoregolazione dell’organismo, oltre che per mantenere un ideale indice di massa corporea. Fare attività fisica dalle 3 alle 5 volte a settimana aiuterà a mantenere la salute delle ossa e allenare la postura. Ottimi sono i giri in bici o le camminate, con esercizi di potenziamento muscolare usando piccoli pesi ed esercizi posturali per migliorare l’equilibrio, come quelli dello yoga o del pilates.

Una semplice camminata di  30/40 minuti al giorno è una valida soluzione per migliorare il tono dell’umore, spesso soggetto, in questo periodo, a irritabilità e nervosismo.

Il fumo , poi, oltre che essere nocivo alla salute in generale, aggrava i fastidi della menopausa e la può addirittura anticipare. Smettere di fumare riduce sicuramente anche le vampate di calore , oltre che ridare alla pelle ossigeno e respiro, evitare che i denti diventino gialli e contrastare la ritenzione idrica.



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