Aumento de peso

O ganho de peso na perimenopausa é normal, mas é importante combatê-lo, uma vez que um ganho de peso significativo (mais de 3-5 kg ​​em 2 anos) pode levar a distúrbios mais graves, como a *síndrome metabólica.

 

 

A perimenopausa acelera ainda mais o risco de ganharmos peso (que pode ser a causa desta síndrome) pois nesta fase a taxa metabólica basal é reduzida em cerca de 10%, a cada 10 anos, a partir dos 20 anos. Por si só a perimenopausa a reduz em outros 20%.

Para se manter com um peso saudável, aos 40-50 anos uma mulher deve comer 50% menos do que aos 20 anos, com a mesma atividade física!

Para não chegar nesta situação é bom seguir uma dieta balanceada, integrando-a também a nutracêuticos específicos que contenham fitoestrógenos, mudar o lifestyle (veja se o seu é equilibrado aqui) e inserir algum tipo de atividade física regular. Aqui a dieta certa é aquela de que gostamos e que, portanto, podemos seguir sem estresse.

Como a Ayurveda nos auxilia a perder peso:

Para neutralizar este ganho de peso –  eu por exemplo aumentei 3 kilos em apenas 4 meses quando comecei a sentir os primeiros efeitos da perimenopausa – é muito importante seguir uma dieta saudável com alguns detalhes particulares. O que creio realmente funcionar è nada de dietas radicais, basta bom senso!

Ayurveda para perder peso – graças à sua abordagem holística – é um método simples e eficaz e elimina também as causas subjacentes. Este sistema de saúde argumenta que o nosso corpo retêm o que é denominado ama (substâncias nocivas) e, com um tratamento ayurvédico, esstas toxinas são expelidas do corpo.

Te conto um segredo: através da implementação da nutrição ayurvédica, composta em grande parte por tratamentos desintoxicantes os quilos extras desaparecem por si mesmos.

Aqui, algumas receitas do Lifestyle Yogico fizeram a diferença nesse processo: o Polinal de Andrè Van Lysebeth (ensino a receita aqui) e, conselho da Ayurveda, um jantar bem leve (te deixo uma receita deliciosa aqui), no mìnimo 4 horas antes de dormir. Um outro conselho sem efeitos colaterais que eu uso diariamente em algumas fases do ano e funciona realmente para purificar o corpo e combater o excesso de gordura é o chá detox ccf. Faça ele para saborear durante o dia, junto de um almoço detox como este. Ah, importante: nunca o beba frio, deve ser sempre morno.

Em um um mês inserindo estas receitas no meu cotidiano alimentar eu perdi 4 kilos!

Também foi importante para mim complementar a dieta com fitoestrogênios, substâncias naturais produzidas pelas plantas, que imitam a ação do estrogênio. Uma ajuda válida é representada pela quercetina e pelo resveratrol, substâncias que, principalmente se utilizadas em sinergia, diminuem o risco de ganho de peso e facilitam o ritmo do metabolismo.

A quercetina pertence à família dos flavonóides e é um antioxidante natural encontrado em vários alimentos, como maçãs e mirtilos. O resveratrol é um polifenol que ocorre naturalmente em maçãs, mirtilos, morangos, framboesas, uvas, mas também em pistache. Considerado um dos antioxidantes por excelência, é eficaz na redução do colesterol ruim (LDL) e no controle do metabolismo.

Como a Yoga pode nos ajudar? 

Uma mulher que pratica Hatha Yoga, por exemplo, não é excessivamente magra, mas sim, tem músculos bem definidos e sem excesso de gordura: podemos afirmar que a Yoga seca, tonifica e queima a gordura. Foi pensando nisso e no meu processo de emagrecimento – onde a Yoga e Ayurveda foram fundamentais – que resolvi compartilhar contigo algumas Asanas que funcionaram neste processo para tonificar meu copro enquanto emagrecia… flacidez nesta fase é opcional!

Se quiseres aprender quais são podes praticar comigo aqui ou receber o ebook para praticar sozinha aqui. E se por acaso não quiseres entrar neste mundo ainda, escolha uma caminhada rápida, em ritmo acelerado e em dias alternados, por não menos que 30 minutos (o tempo que o corpo leva para começar a produzir endorfinas, morfinas naturais que nos darão um senso geral de bem-estar).

Lembre-se: o segredo de uma atividade física capaz de produzir resultados è aquela que a gente gosta e tem prazer em realizar.

*Esta síndrome é uma doença que combina alterações no metabolismo dos açúcares (resistência à insulina, pré-diabetes e diabetes) e gorduras (triglicerídeos e colesterol alto), com doenças cardíacas (incluindo hipertensão).

Ci vediamo ;)
Fah, mamma de Iogaia

Picture of Fah Maioli

Fah Maioli

Maestra de Hatha Yoga e Ayurvedic Lifestyle Consultant que passou os ultimos 25 anos pesquisando Trends e o Zeitgeist.

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Inicie hoje mesmo seu percurso rumo a uma Perimenopausa tranquila, saudável e serena com as dicas semanais de Iogaia: