Você acorda no meio da noite suada o suficiente para deixar sua marca no lençol? Bem-vinda ao nosso grupo, composto por 60% das mulheres na perimenopausa que sofrem de suores noturnos, um dos sintomas típicos dessa fase de mudança junto com as ondas de calor.
De acordo com JoAnn Manson, PhD, endocrinologista e professora de Saúde da Mulher na Harvard Medical School, “cerca de 80 por cento das mulheres na menopausa experimentam ondas de calor e suores noturnos. Destas mulheres – acrescenta – 15/20% terão sintomas suficientemente graves para justificar uma intervenção médica.“
As ondas de calor noturnas afetam 1 em cada 3 mulheres na perimenopausa e podem causar suor abundante, nos acordando durante a noite com frio ou calor. Costumam aparecer com maior frequência durante a primeira fase do sono, nas primeiras 4 horas, impedindo um sono reparador. Para melhorar ainda mais, podem ocorrer uma ou mais vezes durante a noite e às vezes causar problemas de insônia ou distúrbios do sono…
Nossa dieta pode ajudar ou atrapalhar…
Curiosamente, foi demonstrado que os alimentos que promovem o aumento da temperatura corporal podem ajudar na sudorese noturna na perimenopausa. Alimentos apimentados, assim como cafeína aumentam a temperatura corporal, promovendo suores noturnos.
Além disso, evidências científicas apontam que as mulheres asiáticas são menos propensas a suores noturnos, graças à dieta rica em soja e, portanto, suas isoflavonas. No entanto, quando uma mulher asiática começa a seguir uma dieta ocidental, o risco de sofrer de suores noturnos se alinha ao das mulheres ocidentais. Essas evidências reforçam como a dieta alimentar dentro de um Lifestyle desequilibrado (confira aqui se é seu caso) pode influenciar a incidência de suores noturnos, com repercussões geográficas relacionadas às tradições alimentares.
Prevenir ou controlar é possível:
- Estabeleça uma rotina que te ajude a relaxar antes de dormir
- Use roupas leves e soltas para dormir
- Coloque um ventilador na mesa de cabeceira e use-o se necessário
- Vire o travesseiro em vez de trocar a fronha: você pode trocá-lo no dia seguinte e evitar se levantar
- Evite acumular quilos extras: se você estiver acima do peso, o problema tende a ser bem mais chato do que o normal. Aqui encontras uma receita para perder peso e detoxificar o corpo.
Quais as dicas da Hatha Yoga para eliminarmos os suores noturnos?
A Hatha Yoga tem duas facetas: pode ser estimulante ou calmante, depende da Asana e Pranayama que oferecemos em uma prática. Quando dou aulas para um grupo de mulheres com suores noturnos, vou escolher obviamente posições que podem ajudar a relaxar a mente e o corpo antes de dormir, desestimulando a cadeia de efeitos que pode causar os suores noturnos. Uma delas, que eu adoro, é Balasana (a pose da criança): um movimento verdadeiramente relaxante e calmante.
Outro aspecto muito importante neste curso é o uso de Pranayamas. Algumas alunas começaram a realizar a respiração yogica profunda (ela tem mais de 2 mil anos!) que eu compartilho no curso “Eliminar Sintomas” e afirmam que, se realizados antes de dormir acalmam realmente o sistema nervoso, trazendo relaxamento e melhorando os ciclos das ondas de calor.
Nenhuma magia, é fisiologia: quando aprendemos a respirar mais lenta e profundamente do que o normal, também estamos dizendo ao nosso sistema nervoso parassimpático para entrar em ação e, quando isso acontece, a onda de calor passa mais rápido. A respiração profunda diminui, e muito, a sua gravidade.
A prática completa para eliminar os suores noturnos tu encontras nas aulas para “Eliminar Sintomas da Perimenopausa” ou, se quiseres praticar sozinha, pegue o ebook com o roteiro completo e detalhado, aqui. Para mim, o importante é que tu fiques bem!
Ci vediamo ;)
Fah, mamma de Iogaia
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