Começamos a sentir dores musculares e articulares e muita rigidez – algo que nunca sentimos antes. Como existem receptores de estrogênio em todo o corpo, incluindo as articulações, a diminuição dos níveis hormonais pode agravar a dor causada pela inflamação. Começamos a notar mais dores nas articulações dos joelhos, ombros, pescoço, cotovelos ou mãos…
Causa e efeito precisos das dores nas articulações na perimenopausa ainda não foram estabelecidos, mas sabemos que dor, inchaço e inflamação nas articulações costumam ser um sinal de osteoartrite (OA): o desgaste do tecido protetor entre os ossos. Como a OA afeta desproporcionalmente as mulheres na perimenopausa, é provável que as alterações nos níveis hormonais sejam pelo menos parte da causa.
Além dos hormônios, carregar excesso de peso, levar um estilo de vida sedentário (veja aqui se é o seu caso), desidratação, dieta pobre, tabagismo e estresse podem desencadear ou piorar a dor nas articulações.
Claro que, como o estrogênio é um antiinflamatório natural, uma possibilidade é que, quando ele diminui nesta fase, a inflamação pode se instalar com mais facilidade. Além disso, o estrogênio regula os níveis de fluidos em todo o corpo, então, assim como sua pele fica mais seca e menos elástica, o tecido das articulações também pode estar. Outra teoria é que o estrogênio reduz a percepção da dor, então quando os níveis diminuem, você fica mais sensível à ela…
À medida que envelhecemos, nossos níveis de atividade diminuem, nosso peso aumenta e a rigidez articular começa: a melhor maneira de manter as articulações saudáveis e flexíveis é usá-las! Nunca é tarde para reverter esse problema e a Hatha Yoga é uma ótima maneira de melhorar a flexibilidade e bombear o fluido sinovial ao redor das articulações.
A Yoga ajuda com dores pelo corpo e nas articulações ?
Sim! Aqui estão algumas razões rápidas para considerar experimentar Yoga para estas dores:
- Ela ajuda a manter as articulações lubrificadas e fortalecer os músculos ao redor deles
- Ela está associada a um atividade com menos dores e sofrimentos do que todos os exercìcios da academia juntos
- Pessoas com dores nas articulações têm maior probabilidade de fazer Yoga em comparação com outros exercícios, porque ela é muito segura e acessível
Se você está lutando com dores nas articulações, a Hatha Yoga pode ser um ótimo lugar para começar. Hatha se refere a Yoga que enfatiza as posturas físicas com o respiro yogico, que no Ocidente é ainda pouco realizada nas academias e studios privados. No entanto, as aulas que eu dou aqui envolvem uma série de posturas estáticas e suaves, sem nenhum efeito colateral, mas com um componente mental e fisicamente desafiador, pois temos que resolver um problema sério. O seu!
E se a Yoga fizer minhas articulações doerem?
Dependendo de onde ou quão intensa é a dor nas articulações, você ainda pode senti-la aumentar durante determinadas posturas de Yoga. As modificações – maneiras de ajustar uma Asana que a tornam menos exigente ou mais acessível ao corpo – podem ser de grande ajuda. Por isso que idealizei este curso online e presencial para eliminar estes sintomas da perimenopausa: para mim cada mulher, e cada problema, é encarado de forma singular! Aula de Yoga standard, para mulheres que sentem dor, è uma irresponsabilidade…
Se quiseres aprender quais Asanas e Pranayamas eu aconselho para eliminar estas dores, podes praticar comigo aqui ou ainda, 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). O importante é encontrar uma atividade que te faça estar bem, e em paz com teu corpo e alma.
Lembre-se: Sua prática de Yoga é sua. Estou aqui para guiá-la, não para comandar você! Isso pode significar fazer Balasana (a pose da criança) para descansar ou pular uma Asana se sentes um pouco de dor nas articulações, mesmo que as outras pessoas na classe continuem fluindo...
Capito? Nos vemos em breve!
Fah, mamma de Iogaia
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