{"id":1565,"date":"2026-01-07T11:33:25","date_gmt":"2026-01-07T11:33:25","guid":{"rendered":"https:\/\/cilantro.ro\/blog\/?p=1565"},"modified":"2026-01-07T11:33:27","modified_gmt":"2026-01-07T11:33:27","slug":"menopauza-un-nou-echilibru","status":"publish","type":"post","link":"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/","title":{"rendered":"Menopauza: un nou echilibru"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Menopauza este definit\u0103 din punct de vedere medical ca fiind momentul din via\u021ba ta c\u00e2nd menstrua\u021bia este absent\u0103 pentru 12 luni consecutive, \u00eens\u0103 tranzi\u021bia c\u0103tre statusul menopauzal \u00eencepe de fapt cu mult timp mai devreme. Un aspect important de luat \u00een calcul atunci c\u00e2nd urm\u0103re\u0219ti s\u0103-\u021bi construie\u0219ti un nou stil de viat\u0103 adaptat perioadei pe care o traversezi, este acela c\u0103 onset-ul menopauzei coincide cu multe schimb\u0103ri tipice v\u00e2rstei: grija pentru educa\u021bia copiilor t\u0103i(post)adolescen\u021bi, pentru p\u0103rin\u021bii bolnavi sau fragili \u0219i\/sau managementul carierei profesionale.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Toate aceste componente ale vie\u021bii cotidiene pot modula felul \u00een care resim\u021bi efectele menopauzei, de aceea e foarte important s\u0103-\u021bi adaptezi stilul de via\u021b\u0103 \u00eenc\u0103 din timpul perimenopauzei, dac\u0103 este posibil.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Estrogenul exercit\u0103 multiple efecte benefice asupra diferitelor organe \u0219i sisteme din corpul t\u0103u, iar diminuarea nivelului s\u0103u duce la afectarea sistemului cardiovascular, nervos, musculo-scheletal, etc. Articolul de fa\u021b\u0103 \u00ee\u0219i propune a\u0219adar s\u0103 se constituie \u00eentr-un suport eficient pentru redimensionarea contextului t\u0103u legat de s\u0103n\u0103tate.<\/p>\n\n\n<div class=\"wp-block-aioseo-table-of-contents\"><ul><li><a class=\"aioseo-toc-item\" href=\"#aioseo-ce-sunt-perimenopauza-i-menopauza\">Ce sunt perimenopauza \u0219i menopauza?<\/a><\/li><li><a class=\"aioseo-toc-item\" href=\"#aioseo-cand-i-cum-este-diagnosticata-menopauza\">C\u00e2nd \u0219i cum este diagnosticat\u0103 menopauza?<\/a><\/li><li><a class=\"aioseo-toc-item\" href=\"#aioseo-care-sunt-simptomele-perimenopauzei\">Care sunt simptomele (peri)menopauzei?<\/a><ul><li><a class=\"aioseo-toc-item\" href=\"#aioseo-bufeurile-i-transpiraiile-nocturne\">Bufeurile \u0219i transpira\u021biile nocturne<\/a><\/li><li><a class=\"aioseo-toc-item\" href=\"#aioseo-perturbarea-arhitecturii-somnului\">Perturbarea arhitecturii somnului<\/a><\/li><li><a class=\"aioseo-toc-item\" href=\"#aioseo-depresia-i-anxietatea\">Depresia \u0219i anxietatea<\/a><\/li><li><a class=\"aioseo-toc-item\" href=\"#aioseo-dificultai-de-memorare-i-concentrare\">Dificult\u0103\u021bi de memorare \u0219i concentrare<\/a><\/li><li><a class=\"aioseo-toc-item\" href=\"#aioseo-uscaciune-vaginala\">Usc\u0103ciune vaginal\u0103<\/a><\/li><li><a class=\"aioseo-toc-item\" href=\"#aioseo-incontinena-urinara\">Incontinen\u021ba urinar\u0103<\/a><\/li><\/ul><\/li><li><a class=\"aioseo-toc-item\" href=\"#aioseo-beneficiile-menopauzei\">Beneficiile menopauzei<\/a><\/li><li><a class=\"aioseo-toc-item\" href=\"#aioseo-soluii-pentru-managementul-menopauzei\">Solu\u021bii pentru managementul menopauzei<\/a><ul><li><a class=\"aioseo-toc-item\" href=\"#aioseo-gestionarea-bufeurilor-i-transpiraiilor-nocturne\">Gestionarea bufeurilor \u0219i transpira\u021biilor nocturne<\/a><ul><li><a class=\"aioseo-toc-item\" href=\"#aioseo-terapia-cu-hormoni\">Terapia cu hormoni<\/a><\/li><li><a class=\"aioseo-toc-item\" href=\"#aioseo-alte-medicamente\">Alte medicamente<\/a><\/li><\/ul><\/li><li><a class=\"aioseo-toc-item\" href=\"#aioseo-managementul-insomniei\">Managementul insomniei<\/a><ul><li><a class=\"aioseo-toc-item\" href=\"#aioseo-medicamente-pentru-somn\">Medicamente pentru somn<\/a><\/li><\/ul><\/li><li><a class=\"aioseo-toc-item\" href=\"#aioseo-gestioneaza-i-starea-ta-de-spirit\">Gestioneaz\u0103-\u021bi starea ta de spirit<\/a><ul><li><a class=\"aioseo-toc-item\" href=\"#aioseo-psihoterapie\">Psihoterapie<\/a><\/li><\/ul><\/li><li><a class=\"aioseo-toc-item\" href=\"#aioseo-imbunatairea-memoriei-i-a-concentrarii\">\u00cembun\u0103t\u0103\u021birea memoriei \u0219i a concentr\u0103rii<\/a><\/li><li><a class=\"aioseo-toc-item\" href=\"#aioseo-managementul-uscaciunii-vaginale\">Managementul usc\u0103ciunii vaginale<\/a><ul><li><a class=\"aioseo-toc-item\" href=\"#aioseo-creme-vaginale-cu-estrogen\">Creme vaginale cu estrogen<\/a><\/li><\/ul><\/li><li><a class=\"aioseo-toc-item\" href=\"#aioseo-gestionarea-incontinenei-urinare\">Gestionarea incontinen\u021bei urinare<\/a><\/li><li><a class=\"aioseo-toc-item\" href=\"#aioseo-terapii-complementare\">Terapii complementare<\/a><ul><li><a class=\"aioseo-toc-item\" href=\"#aioseo-activitate-fizica\">Activitate fizic\u0103<\/a><\/li><li><a class=\"aioseo-toc-item\" href=\"#aioseo-acupunctura\">Acupunctur\u0103<\/a><\/li><li><a class=\"aioseo-toc-item\" href=\"#aioseo-hormoni-bioidentici\">Hormoni bioidentici<\/a><\/li><li><a class=\"aioseo-toc-item\" href=\"#aioseo-suplimente-alimentare\">Suplimente alimentare<\/a><\/li><li><a class=\"aioseo-toc-item\" href=\"#aioseo-fitoestrogeni\">Fitoestrogeni<\/a><\/li><\/ul><\/li><li><a class=\"aioseo-toc-item\" href=\"#aioseo-menine-o-greutate-sanatoasa\">Men\u021bine o greutate s\u0103n\u0103toas\u0103<\/a><\/li><li><a class=\"aioseo-toc-item\" href=\"#aioseo-pastreaza-sanatatea-cardiometabolica\">P\u0103streaz\u0103 s\u0103n\u0103tatea cardiometabolic\u0103<\/a><\/li><li><a class=\"aioseo-toc-item\" href=\"#aioseo-menine-rezistena-oaselor\">Men\u021bine rezisten\u021ba oaselor<\/a><\/li><\/ul><\/li><\/ul><\/div>\n\n<a class=\"wp-block-read-more\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/\" target=\"_self\">Cite\u0219te mai mult<span class=\"screen-reader-text\">: Menopauza: un nou echilibru<\/span><\/a>\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Continut<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Ce_sunt_perimenopauza_si_menopauza\" >Ce sunt perimenopauza \u0219i menopauza?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Cand_si_cum_este_diagnosticata_menopauza\" >C\u00e2nd \u0219i cum este diagnosticat\u0103 menopauza?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Care_sunt_simptomele_perimenopauzei\" >Care sunt simptomele (peri)menopauzei?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Bufeurile_si_transpiratiile_nocturne\" >Bufeurile \u0219i transpira\u021biile nocturne<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Perturbarea_arhitecturii_somnului\" >Perturbarea arhitecturii somnului<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Depresia_si_anxietatea\" >Depresia \u0219i anxietatea<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Dificultati_de_memorare_si_concentrare\" >Dificult\u0103\u021bi de memorare \u0219i concentrare<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Uscaciune_vaginala\" >Usc\u0103ciune vaginal\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Incontinenta_urinara\" >Incontinen\u021ba urinar\u0103<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Beneficiile_menopauzei\" >Beneficiile menopauzei<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Solutii_pentru_managementul_menopauzei\" >Solu\u021bii pentru managementul menopauzei<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Gestionarea_bufeurilor_si_transpiratiilor_nocturne\" >Gestionarea bufeurilor \u0219i transpira\u021biilor nocturne<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Terapia_cu_hormoni\" >Terapia cu hormoni<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Alte_medicamente\" >Alte medicamente<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Managementul_insomniei\" >Managementul insomniei<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Medicamente_pentru_somn\" >Medicamente pentru somn<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Gestioneaza-ti_starea_ta_de_spirit\" >Gestioneaz\u0103-\u021bi starea ta de spirit<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Psihoterapie\" >Psihoterapie<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Imbunatatirea_memoriei_si_a_concentrarii\" >\u00cembun\u0103t\u0103\u021birea memoriei \u0219i a concentr\u0103rii<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Managementul_uscaciunii_vaginale\" >Managementul usc\u0103ciunii vaginale<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Creme_vaginale_cu_estrogen\" >Creme vaginale cu estrogen<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Gestionarea_incontinentei_urinare\" >Gestionarea incontinen\u021bei urinare<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Terapii_complementare\" >Terapii complementare<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Activitate_fizica\" >Activitate fizic\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Acupunctura\" >Acupunctur\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Hormoni_bioidentici\" >Hormoni bioidentici<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Suplimente_alimentare\" >Suplimente alimentare<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Fitoestrogeni\" >Fitoestrogeni<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Mentine_o_greutate_sanatoasa\" >Men\u021bine o greutate s\u0103n\u0103toas\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Pastreaza_sanatatea_cardiometabolica\" >P\u0103streaz\u0103 s\u0103n\u0103tatea cardiometabolic\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/#Mentine_rezistenta_oaselor\" >Men\u021bine rezisten\u021ba oaselor<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\" id=\"aioseo-ce-sunt-perimenopauza-i-menopauza\"><span class=\"ez-toc-section\" id=\"Ce_sunt_perimenopauza_si_menopauza\"><\/span>Ce sunt perimenopauza \u0219i menopauza?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Perimenopauza este o perioad\u0103 lung\u0103 de tranzi\u021bie c\u0103tre menopauz\u0103. \u00cen timpul acestei etape, menstrua\u021bia poate deveni neregulat\u0103 iar primele simptome decelabile sunt bufeurile. Ea poate debuta dup\u0103 v\u00e2rsta de 35 de ani (uneori \u0219i mai devreme) si dureaz\u0103, \u00een medie, aproximativ patru ani, \u00eens\u0103 intervalul poate varia foarte mult, de la c\u00e2teva luni p\u00e2n\u0103 la mai mult de un deceniu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Menopauza apare de obicei \u00een intervalul de v\u00e2rst\u0103: 45-55 de ani iar v\u00e2rsta medie de diagnosticare este la 51 de ani.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A\u0219a cum se \u0219tie, biologia fiec\u0103rei femei este diferit\u0103 iar istoricul t\u0103u familial, comorbidit\u0103\u021bile, etc precum \u0219i diferite tratamente care poate \u021bi s-au administrat (radioterapie, chimioterapie, chirurgie, etc) la un moment dat pot influen\u021ba momentul instal\u0103rii menopauzei (i.e.: este cazul menopauzei medicale).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"aioseo-cand-i-cum-este-diagnosticata-menopauza\"><span class=\"ez-toc-section\" id=\"Cand_si_cum_este_diagnosticata_menopauza\"><\/span>C\u00e2nd \u0219i cum este diagnosticat\u0103 menopauza?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ginecologul t\u0103u poate stabili dac\u0103 ai intrat \u00een perimenopauz\u0103 sau menopauz\u0103, \u00een func\u021bie de frecven\u021ba \u0219i durata menstrua\u021biilor (daca au ap\u0103rut schimb\u0103ri fa\u021b\u0103 de istoric) \u0219i a simptomelor care \u00eenso\u021besc fiecare ciclu. \u00cenainte de a merge la consultul medicului de specialitate, ajut\u0103 foarte mult dac\u0103 \u021bii un jurnal cu date calendaristice \u0219i men\u021biuni\/simptome, a\u0219a \u00eenc\u00e2t specialistul s\u0103 aib\u0103 un tablou complet la momentul consultului.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dac\u0103 va considera oportun, ginecologul t\u0103u poate recomanda un test de s\u00e2nge pentru a analiza nivelurile hormonului FSH. \u00cen cazul \u00een care nu ai avut menstrua\u021bie timp de un an \u0219i nivelul FSH este ridicat, cel mai probabil ai ajuns la menopauz\u0103. E bine de \u0219tiut c\u0103 \u00een perimenopauz\u0103 nivelurile hormonale (FSH \u00een special) variaz\u0103 destul de mult, deci pot fi necesare mai multe teste consecutive FSH pentru a se confirma \u00een final statusul menopauzal.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"aioseo-care-sunt-simptomele-perimenopauzei\"><span class=\"ez-toc-section\" id=\"Care_sunt_simptomele_perimenopauzei\"><\/span>Care sunt simptomele (peri)menopauzei?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Amprenta genetic\u0103 poate influen\u021ba tipul \u0219i amplitudinea manifest\u0103rilor clinice, aceasta \u00eensemn\u00e2nd c\u0103 po\u021bi \u201cmo\u0219teni\u201d simptomatologia mamei tale (bufeuri cu intensitate mare, etc). Iat\u0103 care sunt simptomele tipice:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"aioseo-bufeurile-i-transpiraiile-nocturne\"><span class=\"ez-toc-section\" id=\"Bufeurile_si_transpiratiile_nocturne\"><\/span>Bufeurile \u0219i transpira\u021biile nocturne<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Bufeurile sunt cel mai frecvent simptom al perimenopauzei \u0219i menopauzei, afect\u00e2nd p\u00e2n\u0103 la 60-80% dintre femei, iar intensitatea \u0219i durata variaz\u0103 interindividual. Senza\u021bia de c\u0103ldur\u0103 \u00eencepe \u00een partea superioara a pieptului \u0219i fa\u021b\u0103, apoi se r\u0103sp\u00e2nde\u0219te \u00een restul corpului. Bufeurile pot dura de la dou\u0103 la patru minute, iar frecven\u021ba este variabil\u0103 (put\u00e2ndu-se manifesta de la o dat\u0103 pe zi la o dat\u0103 pe or\u0103) \u0219i pot fi \u00eenso\u021bite de transpira\u021bii, palpita\u021bii sau anxietate.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bufeurile care apar \u00een timp ce dormi sunt cunoscute sub numele de transpira\u021bii nocturne \u0219i se manifest\u0103 cel pu\u021bin o dat\u0103 pe noapte. Transpira\u021biile nocturne pot \u00eentrerupe somnul, cu impact asupra dispozi\u021biei \u0219i activit\u0103\u021bii cognitive de a doua zi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bufeurile \u0219i transpira\u021biile nocturne pot continua cu o durat\u0103 median\u0103 de \u0219apte p\u00e2n\u0103 la zece ani.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"aioseo-perturbarea-arhitecturii-somnului\"><span class=\"ez-toc-section\" id=\"Perturbarea_arhitecturii_somnului\"><\/span>Perturbarea arhitecturii somnului<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Progresul perimenopauzei c\u0103tre menopauz\u0103 determin\u0103 uneori instalarea hiposomniei incipiente (adormi mai greu) sau terminale (te treze\u0219ti spre diminea\u021b\u0103 \u0219i nu mai reu\u0219e\u0219ti sa adormi). Un studiu a constatat c\u0103 aproximativ 40% p\u00e2n\u0103 la 45% dintre femei au avut probleme de somn \u00een timpul perimenopauzei, \u00eens\u0103 nu au fost documentate \u0219i rela\u021bii de cauzalitate \u00eentre hiposomnie \u0219i statusul perimenopauzal. R\u0103m\u00e2ne a\u0219adar neclar dac\u0103 dificult\u0103\u021bile de somn pe care doamnele le au \u00een timpul perimenopauzei sunt cauzate \u00een principal de schimb\u0103ri hormonale, transpira\u021bii nocturne, procesul normal de ageing sau al\u021bi factori de stres care apar \u00een aceast\u0103 faz\u0103 a vie\u021bii (pe care \u00eei men\u021bionam la \u00eenceputul articolului).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"aioseo-depresia-i-anxietatea\"><span class=\"ez-toc-section\" id=\"Depresia_si_anxietatea\"><\/span>Depresia \u0219i anxietatea<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Una din patru femei se confrunt\u0103 cu schimb\u0103ri de dispozi\u021bie, cum ar fi depresia sau anxietatea, \u00een timpul perimenopauzei \u0219i menopauzei. Femeile care au fost diagnosticate \u00een trecut cu depresie, sau care au experimentat niveluri ridicate de stress prelungit (i.e.: distress) sunt mai expuse riscului.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"aioseo-dificultai-de-memorare-i-concentrare\"><span class=\"ez-toc-section\" id=\"Dificultati_de_memorare_si_concentrare\"><\/span>Dificult\u0103\u021bi de memorare \u0219i concentrare<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cen timpul perimenopauzei \u0219i dup\u0103 menopauz\u0103, s-ar putea s\u0103 experimentezi senza\u021bia de \u201cfoggy brain\u201d (cea\u021b\u0103 mental\u0103) \u0219i s\u0103 raportezi dificult\u0103\u021bi de concentrare \u0219i \u00eenv\u0103\u021bare, aspecte care pot antrena mai departe instalarea unei st\u0103ri de anxietate (legat\u0103 de procesul de diminuare al cogni\u021biei).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"aioseo-uscaciune-vaginala\"><span class=\"ez-toc-section\" id=\"Uscaciune_vaginala\"><\/span>Usc\u0103ciune vaginal\u0103<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Usc\u0103ciunea vaginal\u0103 este un simptom comun al tranzi\u021biei c\u0103tre menopauz\u0103. Estrogenul ajut\u0103 la men\u021binerea troficit\u0103\u021bii vaginale, a\u0219a c\u0103 pe m\u0103sur\u0103 ce nivelul acestuia scade, lubrifierea natural\u0103 se diminueaz\u0103 consecutiv. Acest lucru poate provoca prurit, arsuri \u0219i dureri, \u00een special \u00een timpul actului sexual. \u00cen acela\u0219i timp, mu\u0219chii peretelui vaginal \u0219i mucoasa vaginal\u0103 se atrofiaz\u0103, iar valoarea ph-ului vaginal creste (devine mai pu\u021bin acid), ceea ce te poate predispune la infec\u021bii micotice sau de alt tip.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"aioseo-incontinena-urinara\"><span class=\"ez-toc-section\" id=\"Incontinenta_urinara\"><\/span>Incontinen\u021ba urinar\u0103<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">O sc\u0103dere a nivelului de estrogen \u00een timpul perimenopauzei afecteaz\u0103, de asemenea, uretra care poate deveni mai pu\u021bin trofic\u0103 \u0219i mai sub\u021bire. \u00cen plus, mu\u0219chii abdominali \u0219i pelvieni tind s\u0103 devin\u0103 \u0219i ei atrofici pe m\u0103sur\u0103 ce \u00eenaintezi \u00een v\u00e2rst\u0103. Toate aceste schimb\u0103ri pot duce la incontinen\u021b\u0103 urinar\u0103 de stress sau de urgen\u021b\u0103 (scurgerea involuntar\u0103 de urin\u0103 atunci c\u00e2nd tu\u0219e\u0219ti, str\u0103nu\u021bi, sau ai contact sexual).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"aioseo-beneficiile-menopauzei\"><span class=\"ez-toc-section\" id=\"Beneficiile_menopauzei\"><\/span>Beneficiile menopauzei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sindromul premenstrual dispare atunci c\u00e2nd se instaleaz\u0103 menstrua\u021bia.<\/li>\n\n\n\n<li>Manifest\u0103rile dermatologice asociate menstrua\u021biei dispar.<\/li>\n\n\n\n<li>Simptomele endometriozei se diminueaz\u0103.<\/li>\n\n\n\n<li>Tumorile benigne ale uterului (e.g.: fibroame) se mic\u0219oreaz\u0103.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"aioseo-soluii-pentru-managementul-menopauzei\"><span class=\"ez-toc-section\" id=\"Solutii_pentru_managementul_menopauzei\"><\/span><strong>Solu\u021bii pentru managementul menopauzei<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"aioseo-gestionarea-bufeurilor-i-transpiraiilor-nocturne\"><span class=\"ez-toc-section\" id=\"Gestionarea_bufeurilor_si_transpiratiilor_nocturne\"><\/span>Gestionarea bufeurilor \u0219i transpira\u021biilor nocturne<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Poart\u0103 haine care sunt u\u0219oare, din fibre naturale, sau concepute pentru a \u201e\u00eendep\u0103rta\u201d umezeala, cum ar fi hainele de sport din poliester \u0219i nylon.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cembrac\u0103-te \u201c\u00een straturi\u201d, astfel \u00eenc\u00e2t s\u0103 po\u021bi scoate o jachet\u0103\/sacou\/pulover dac\u0103 apar bufeuri pe parcursul zilei.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cencearc\u0103 s\u0103 men\u021bii o temperatur\u0103 c\u00e2t mai rece (19-20 grade Celsius), &nbsp;\u00een cas\u0103\/birou, mai ales \u00een dormitor. \u00cenvele\u0219te-te cu paturi, pleduri sau pilote u\u0219oare \u0219i evit\u0103 b\u0103uturile calde\/fierbin\u021bi \u0219i alimentele picante. Renun\u021b\u0103 la fumat, optimizeaz\u0103 compozi\u021bia corpului t\u0103u \u0219i indicele de mas\u0103 corporal\u0103, av\u00e2nd grij\u0103 s\u0103 \u021bii sub control anxietatea \u0219i stress-ul.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Insereaz\u0103 \u00een practica ta zilnic\u0103 terapii minte-corp (tai chi, chi kung, yoga) \u0219i alte interven\u021bii de tipul respira\u021biei abdominale 4-7-8 (<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324417#:~:text=The%204%2D7%2D8%20breathing,the%20practice%20of%20breath%20regulation.\">4-7-8 breathing: How it works, benefits, and uses (medicalnewstoday.com)<\/a>, care duc la sc\u0103derea anxiet\u0103\u021bii \u0219i a frecven\u021bei bufeurilor.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"aioseo-terapia-cu-hormoni\"><span class=\"ez-toc-section\" id=\"Terapia_cu_hormoni\"><\/span>Terapia cu hormoni<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cen cazul \u00een care bufeurile sunt severe \u0219i persistente \u0219i amprenteaz\u0103 puternic somnul \u0219i calitatea vie\u021bii de zi cu zi, suplimentarea cu estrogen este cel mai eficient tratament, \u00een cazurile selectate \u00een care medicul consider\u0103 c\u0103 beneficiile terapiei dep\u0103\u0219esc riscurile ( e.g: cancer uterin, cancer de s\u00e2n, tromboz\u0103, AVC, &nbsp;etc).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"aioseo-alte-medicamente\"><span class=\"ez-toc-section\" id=\"Alte_medicamente\"><\/span>Alte medicamente<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Grupul de antidepresive cunoscute sub numele de inhibitori selectivi de recaptare a serotoninei (SSRI) sunt recomandate ca alternativ\u0103 de prim\u0103 alegere la terapia cu hormoni pentru ameliorarea bufeurilor.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"aioseo-managementul-insomniei\"><span class=\"ez-toc-section\" id=\"Managementul_insomniei\"><\/span>Managementul insomniei<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Creeaz\u0103-\u021bi o rutin\u0103 pentru o bun\u0103 igien\u0103 a somnului<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Culc\u0103-te si treze\u0219te-te la aceea\u0219i or\u0103 \u00een fiecare zi (chiar \u0219i \u00een weekend), astfel \u00eenc\u00e2t corpul t\u0103u s\u0103 se obi\u0219nuiasc\u0103 cu un ritm regulat de somn \u0219i de trezire.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u2022 Limiteaz\u0103 consumul de cafea, ceai \u0219i alte b\u0103uturi cu cofein\u0103 pana la ora 14 (cel mai t\u00e2rziu);<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nu face activitate fizic\u0103, cu mai pu\u021bin de 3 ore \u00eenainte de culcare<\/li>\n\n\n\n<li>Nu te expune la lumina albastr\u0103 (tablet\u0103, telefon, laptop, televizor, etc) cu 3 ore \u00eenainte de culcare<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Programeaz\u0103-\u021bi ultima mas\u0103 a zilei cu cel pu\u021bin 3 ore \u00eenainte de culcare&nbsp; \u0219i \u00eencearc\u0103 s\u0103 adop\u021bi modelul TRE (time restricted eating) \u00een care te alimentezi pe parcursul a 6-8 ore iar \u00een restul timpului faci pauz\u0103 alimentar\u0103.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"aioseo-medicamente-pentru-somn\"><span class=\"ez-toc-section\" id=\"Medicamente_pentru_somn\"><\/span>Medicamente pentru somn<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Dac\u0103 insomnia\/perturb\u0103rile de arhitectur\u0103 ale somnului devin o problem\u0103 cronic\u0103, interven\u021bia farmacologic\u0103 (medicamente sedativ-hipnotice, antidepresive, antihistaminice, etc) poate fi \u00een luat\u0103 \u00een considerare ca solu\u021bie pe termen scurt. Asigur\u0103-te c\u0103 discu\u021bi durata tratamentului \u0219i efectele secundare cu medicul t\u0103u, deoarece aceste medicamente pot avea reac\u021bii secundare\/adverse.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"aioseo-gestioneaza-i-starea-ta-de-spirit\"><span class=\"ez-toc-section\" id=\"Gestioneaza-ti_starea_ta_de_spirit\"><\/span>Gestioneaz\u0103-\u021bi starea ta de spirit<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Dac\u0103 te confrun\u021bi cu anxietate, depresie sau alte probleme de dispozi\u021bie, discut\u0103 cu medicul t\u0103u despre op\u021biunile de tratament. \u00cen general, exist\u0103 trei tipuri de interven\u021bii terapeutice principale: medicamente (benzodiazepine, SSRI), psihoterapie, sau o combina\u021bie a celor dou\u0103.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"aioseo-psihoterapie\"><span class=\"ez-toc-section\" id=\"Psihoterapie\"><\/span>Psihoterapie<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Terapia cognitiv-comportamental\u0103. Aceast\u0103 abordare te ajut\u0103 s\u0103 recuno\u0219ti g\u00e2ndirea negativ\u0103 \u0219i apoi s\u0103 g\u0103se\u0219ti modalit\u0103\u021bi de a remodela o situa\u021bie \u00eentr-un mod mai eficient \u0219i pozitiv.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Terapia interpersonal\u0103. Acest tip de terapie ofer\u0103 abilit\u0103\u021bi pentru repararea rela\u021biilor personale \u0219i te ajut\u0103 s\u0103 g\u0103se\u0219ti modalit\u0103\u021bi mai bune de a interac\u021biona cu cei din jurul t\u0103u.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Terapia psihodinamic\u0103.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Participarea la aceast\u0103 form\u0103 de terapie te ajut\u0103 s\u0103 recuno\u0219ti modul \u00een care rela\u021biile <a>\u0219<\/a>i experien\u021bele din trecutul t\u0103u pot afecta felul \u00een care interac\u021bionezi cu oamenii \u00een prezent.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"aioseo-imbunatairea-memoriei-i-a-concentrarii\"><span class=\"ez-toc-section\" id=\"Imbunatatirea_memoriei_si_a_concentrarii\"><\/span>\u00cembun\u0103t\u0103\u021birea memoriei \u0219i a concentr\u0103rii<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Multe c\u0103r\u021bi, aplica\u021bii pentru smartphone-uri \u0219i programe online promit s\u0103 ajute la \u00eembun\u0103t\u0103\u021birea memoriei \u0219i a concentr\u0103rii. De obicei, acestea implic\u0103 rezolvarea de puzzle-uri \u0219i administrarea de teste \u00een care i\u021bi exersezi diferite abilita\u021bi (luarea deciziilor, aten\u021bie, viteza de reac\u021bie, coordonare, vedere periferic\u0103, etc). Astfel de produse pot ajuta pe termen scurt, dar exist\u0103 pu\u021bine dovezi c\u0103 acestea sporesc capacitatea ta de a-\u021bi aminti lucruri sau de a sus\u021bine focus-ul pe termen lung.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Un alt exemplu care poate ajuta e reprezentat de asocia\u021biile mnemonice \u2013 indicii vizuale sau verbale \u2013 pentru a-\u021bi aminti nume \u0219i alte elemente sau no\u021biuni.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"aioseo-managementul-uscaciunii-vaginale\"><span class=\"ez-toc-section\" id=\"Managementul_uscaciunii_vaginale\"><\/span>Managementul usc\u0103ciunii vaginale<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Lubrifian\u021bi vaginali sunt reprezenta\u021bi de geluri, creme sau produse naturale &#8211; ulei de nuc\u0103 de cocos, ulei de m\u0103sline \u0219i ulei de arahide, precum \u0219i uleiuri minerale. Ace\u0219ti lubrifian\u021bi naturali pe baz\u0103 de ulei pot deteriora prezervativele \u0219i pot cre\u0219te riscul de sarcin\u0103 (dac\u0103 ai \u00eenc\u0103 menstrua\u021bie) \u0219i de boli cu transmitere sexual\u0103.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"aioseo-creme-vaginale-cu-estrogen\"><span class=\"ez-toc-section\" id=\"Creme_vaginale_cu_estrogen\"><\/span>Creme vaginale cu estrogen<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cen teorie, utilizarea de estrogen vaginal poate cre\u0219te riscul de cancer endometrial. Cu toate acestea, deoarece o cantitate mic\u0103 de estrogen este absorbit \u00een s\u00e2nge, riscul &nbsp;estimat este foarte mic.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dac\u0103 ai avut cancer de s\u00e2n, \u00eentreab\u0103 ginecologul dac\u0103 estrogenul vaginal este sigur pentru tine, deoarece chiar \u0219i o cantitate mic\u0103 de estrogen care ajunge \u00een s\u00e2nge poate cre\u0219te riscul de recidiv\u0103.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"aioseo-gestionarea-incontinenei-urinare\"><span class=\"ez-toc-section\" id=\"Gestionarea_incontinentei_urinare\"><\/span>Gestionarea incontinen\u021bei urinare<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Una dintre cele mai importante interven\u021bii este reprezentat\u0103 de exerci\u021biile de plan\u0219eu pelvian, cunoscute \u0219i sub numele de exerci\u021bii Kegel (<a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/womens-health\/in-depth\/kegel-exercises\/art-20045283#:~:text=To%20do%20Kegels%2C%20imagine%20you,only%20your%20pelvic%20floor%20muscles.\">Kegel exercises: A how-to guide for women &#8211; Mayo Clinic<\/a>)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gestionarea aportului de fluide este important\u0103 &#8211; nu bea mai mult de aproximativ 35ml\/kgc de lichide pe zi! Este posibil s\u0103 ai nevoie de mai multe lichide dac\u0103 e\u0219ti o persoan\u0103 foarte activ\u0103, caz \u00een care vei fi sf\u0103tuit\u0103 de antrenorul personal\/nutri\u021bionist sau alt specialist cu privire la aportul de lichide personalizat . Poate ajuta dac\u0103 \u00ee\u021bi formezi obiceiul de a merge la toalet\u0103 la intervale regulate, la fiecare trei p\u00e2n\u0103 la patru ore.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"aioseo-terapii-complementare\"><span class=\"ez-toc-section\" id=\"Terapii_complementare\"><\/span>Terapii complementare<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"aioseo-activitate-fizica\"><span class=\"ez-toc-section\" id=\"Activitate_fizica\"><\/span>Activitate fizic\u0103<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Exerci\u021biile fizice cum ar fi mersul pe jos stimuleaz\u0103 oasele \u0219i ajut\u0103 la men\u021binerea unei mase osoase s\u0103n\u0103toase. Antrenamentele de for\u021b\u0103, cum ar fi ridicarea greut\u0103\u021bilor, nu numai c\u0103 ajut\u0103 la construirea unei mase musculare s\u0103n\u0103toase, ci impacteaz\u0103 pozitiv \u0219i sistemul osos, f\u0103c\u00e2ndu-l mai pu\u021bin fragil.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Exerci\u021biile de echilibru sau tehnicile minte-corp, cum ar fi yoga, tai chi si chi gong \u00ee\u021bi pot reduce stresul \u0219i \u00eembun\u0103t\u0103\u021bi nivelul de fitness \u0219i starea de dispozi\u021bie.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"aioseo-acupunctura\"><span class=\"ez-toc-section\" id=\"Acupunctura\"><\/span>Acupunctur\u0103<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Acupunctura este o form\u0103 de medicin\u0103 chinez\u0103 care implic\u0103 inserarea acelor sub\u021biri \u00een anumite puncte ale corpului, cu scopul de a cre\u0219te fluxul de energie, a\u0219a numitul &#8222;chi&#8221;. Exist\u0103 unele dovezi c\u0103 acupunctura poate reduce temporar unele simptome ale menopauzei, cum ar fi bufeurile. De exemplu, un studiu recent citat de BMJ (British Medical Journal) a constatat c\u0103 acupunctura a redus semnificativ simptomele cum ar fi bufeurile, transpira\u021biile nocturne, tulbur\u0103rile de somn \u0219i problemele de dispozi\u021bie dup\u0103 doar trei s\u0103pt\u0103m\u00e2ni.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cu toate acestea, cercet\u0103rile efectuate p\u00e2n\u0103 \u00een prezent nu au ar\u0103tat \u00eembun\u0103t\u0103\u021biri pe termen lung sau rezultate consecvente.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"aioseo-hormoni-bioidentici\"><span class=\"ez-toc-section\" id=\"Hormoni_bioidentici\"><\/span>Hormoni bioidentici<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Hormonii bioidentici sunt f\u0103cu\u021bi din substan\u021be chimice extrase din plante. \u00cen corpul t\u0103u, se comport\u0103 \u00eentr-un mod similar cu hormonii (cum ar fi estrogenul) pe care \u00eei produci \u00een mod natural. De\u0219i hormonii bioidentici sunt promova\u021bi ca fiind mai siguri dec\u00e2t hormonii naturali, nu exist\u0103 dovezi \u0219tiin\u021bifice p\u00e2n\u0103 acum care s\u0103 sus\u021bin\u0103 aceast\u0103 afirma\u021bie.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"aioseo-suplimente-alimentare\"><span class=\"ez-toc-section\" id=\"Suplimente_alimentare\"><\/span>Suplimente alimentare<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Cohosh negru &#8211; Cercet\u0103rile de p\u00e2n\u0103 acum nu au ar\u0103tat c\u0103 aceast\u0103 plant\u0103 ar fi eficient\u0103 \u00een managementul menopauzei, \u00eens\u0103 pe de alt\u0103 parte nu se pot trage concluzii asupra eficien\u021bei supliment\u0103rii cu Black Cohosh pentru c\u0103 design-ul studiilor a fost proiectat incorect.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Alte suplimente de folos \u00een managementul menopauzei, pe care \u021bi le poate recomanda nutri\u021bionistul \u00een func\u021bie de nevoile tale\/investiga\u021biile de laborator: Berberina, Omega 3, Creatina, Magneziu (citrat sau glicinat), CoQ10, 5HTP, fibre solubile si insolubile, enzime digestive, DHEA, glucozamina si condroitina, vitamina K2, Zn, colagen, vitamina C, etc.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"aioseo-fitoestrogeni\"><span class=\"ez-toc-section\" id=\"Fitoestrogeni\"><\/span>Fitoestrogeni<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Fitoestrogenii se g\u0103sesc \u00een legume, fructe, leguminoase, semin\u021be de in, cereale integrale \u0219i alte alimente. Rezultatele cercet\u0103rii sunt contradictorii, cele mai multe dintre studii \u00eens\u0103 g\u0103sind fitoestrogenii ineficien\u021bi \u00een managementul simptomelor menopauzei.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"aioseo-menine-o-greutate-sanatoasa\"><span class=\"ez-toc-section\" id=\"Mentine_o_greutate_sanatoasa\"><\/span>Men\u021bine o greutate s\u0103n\u0103toas\u0103<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Multe femei se pl\u00e2ng de cre\u0219terea \u00een greutate \u00een timpul perimenopauzei \u0219i menopauzei. Cre\u0219terea medie \u00een greutate \u00een timpul menopauzei variaz\u0103 de la 2,5 la 5,5 kg, iar \u00een plus modelul distribu\u021biei de &nbsp;\u021besut adipos se schimb\u0103 (se diminueaz\u0103 \u021besutul adipos subcutanat \u0219i se redistribuie la nivel central\/abdominal \u0219i visceral). Aceste modific\u0103ri pot cre\u0219te riscul de a dezvolta diabet zaharat, care, la r\u00e2ndul s\u0103u, poate cre\u0219te riscul bolilor cardiovasculare.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"aioseo-pastreaza-sanatatea-cardiometabolica\"><span class=\"ez-toc-section\" id=\"Pastreaza_sanatatea_cardiometabolica\"><\/span>P\u0103streaz\u0103 s\u0103n\u0103tatea cardiometabolic\u0103<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Patologia cardiac\u0103 se accentueaz\u0103 la femei \u00een perioada menopauzei, ca urmare a scaderii efectului protector al estrogenului asupra vaselor de s\u00e2nge \u0219i a nivelurilor crescute de colesterol total, LDL \u0219i HDL.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tensiunea arterial\u0103 tinde, de asemenea, s\u0103 creasc\u0103 pe m\u0103sur\u0103 ce \u00eenaintezi \u00een v\u00e2rst\u0103.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ca si m\u0103sura de preven\u021bie, adapteaz\u0103-\u021bi modelul alimentar \u00een consecin\u021ba, evit\u00e2nd alimentele care cresc &nbsp;nivelul colesterolului din s\u00e2nge:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;\u2022 Evita carnea ro\u0219ie \u0219i lactatele cu procent de gr\u0103sime mai mare de 3-4%<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;\u2022 Evita\u021bi gr\u0103simile trans (cunoscute \u0219i ca gr\u0103simi par\u021bial sau complet hidrogenate), care se g\u0103sesc \u00een unele alimente procesate, produse de panifica\u021bie \u0219i alimente pr\u0103jite.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Concentreaz\u0103-te \u00een schimb pe gr\u0103simile nesaturate (cum ar fi uleiul de m\u0103sline) sau alte gr\u0103simi s\u0103n\u0103toase (cum sunt cele g\u0103site \u00een pe\u0219te, nuci \u0219i semin\u021be.) Consum\u0103 alimente bogate \u00een calciu, care ajut\u0103 la construirea oaselor! Pe scurt, adopt\u0103 un model alimentar mediteraneean!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Exerci\u021biile de men\u021binere a greut\u0103\u021bii, cum ar fi mersul pe jos, urcatul sc\u0103rilor sau practicarea tenisului de c\u00e2mp, ajut\u0103 la \u00eencetinirea pierderii osoase \u0219i catalizeaz\u0103 construirea oaselor. Exerci\u021bii care cresc perfuzia, for\u021ba musculara \u0219i echilibrul te ajut\u0103 s\u0103 previi c\u0103derile.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"aioseo-menine-rezistena-oaselor\"><span class=\"ez-toc-section\" id=\"Mentine_rezistenta_oaselor\"><\/span>Men\u021bine rezisten\u021ba oaselor<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Medicii pot evalua s\u0103n\u0103tatea sistemului t\u0103u osos printr-un test de densitate osoas\u0103 (DEXA-osteodensitometrie). Acesta este un test de screening f\u0103r\u0103 durere care poate evalua densitatea mineral\u0103 osoas\u0103. Dac\u0103 testul confirm\u0103 c\u0103 ai osteopenie sau osteoporoz\u0103, ai un risc crescut de fractur\u0103 dup\u0103 o c\u0103dere sau alt tip de impact.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Exerci\u021biile de men\u021binere ale greut\u0103\u021bii, cum ar fi mersul pe jos, urcatul sc\u0103rilor sau jocul de tenis, ajut\u0103 la \u00eencetinirea pierderii osoase \u0219i sus\u021bin activitatea osteoblastelor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Acorda aten\u021bie dietei! Consum\u0103 alimente bogate \u00een calciu, care sus\u021bin construirea dinamic\u0103 a oaselor. P\u00e2n\u0103 la\u00a0 v\u00e2rsta de 50 de ani, femeile au nevoie de 1.000 de miligrame (mg) de calciu pe zi iar dup\u0103 50 de ani &#8211; 1.200 mg pe zi. Po\u021bi opta, a\u0219adar, pentru suplimentare cu calciu, dar concomitent \u00ee\u021bi po\u021bi optimiza \u0219i aportul de calciu din alimente cum ar fi lapte f\u0103r\u0103 gr\u0103simi, iaurt \u0219i alte produse lactate, precum \u0219i legume cu frunze \u00a0verzi \u0219i fasole (de orice tip si orice culoare). Pentru tratamentul osteoporozei este recomandat\u0103 \u0219i interven\u021bia farmacologic\u0103. Cele mai frecvent prescrise medicamente sunt bisfosfona\u021bii, care \u00eencetinesc rata de pierdere a masei osoase.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A\u0219a cum am v\u0103zut, menopauza vine cu modific\u0103ri specifice ale corpului, cogni\u021biei \u0219i dispozi\u021biei tale dar \u0219i cu avantajele de care am vorbit mai sus. E foarte important \u0219i util a\u0219adar, s\u0103 (re)cuno\u0219ti aceste modific\u0103ri \u0219i s\u0103 po\u021bi face interven\u021biile necesare asupra stilului de viat\u0103, a\u0219a \u00eenc\u00e2t s\u0103 te bucuri de anii care vin \u00eentr-o stare buna de s\u0103n\u0103tate.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Surse: Harvard Medical School \u2013 Menopause and Perimenopause-taking charge of the transition<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Menopauza este definit\u0103 din punct de vedere medical ca fiind momentul din via\u021ba ta c\u00e2nd menstrua\u021bia este absent\u0103 pentru 12 luni consecutive, \u00eens\u0103 tranzi\u021bia c\u0103tre statusul menopauzal \u00eencepe de fapt cu mult timp mai devreme. Un aspect important de luat \u00een calcul atunci c\u00e2nd urm\u0103re\u0219ti s\u0103-\u021bi construie\u0219ti un nou stil de viat\u0103 adaptat perioadei pe &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/\" class=\"more-link\">Continu\u0103 lectura<span class=\"screen-reader-text\"> \u201eMenopauza: un nou echilibru\u201d<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":1596,"comment_status":"closed","ping_status":"open","sticky":true,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11,9,14,3,12],"tags":[33,34,24],"class_list":["post-1565","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diete","category-hrana-pentru-frumusete","category-longevitate-si-wellbeing","category-nutritie","category-sanatate-si-echilibru","tag-antiageing","tag-nutritie-menopauza","tag-stil-de-viata-sanatos","entry"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"Menopauza este definit\u0103 din punct de vedere medical ca fiind momentul din via\u021ba ta c\u00e2nd menstrua\u021bia este absent\u0103 pentru 12 luni consecutive, \u00eens\u0103 tranzi\u021bia c\u0103tre statusul menopauzal \u00eencepe de fapt cu mult timp mai devreme. Un aspect important de luat \u00een calcul atunci c\u00e2nd urm\u0103re\u0219ti s\u0103-\u021bi construie\u0219ti un nou stil de viat\u0103 adaptat perioadei pe\" \/>\n\t<meta name=\"robots\" content=\"max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n\t<meta name=\"author\" content=\"Liana Constantinescu\"\/>\n\t<link rel=\"canonical\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2026\/01\/07\/menopauza-un-nou-echilibru\/\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO (AIOSEO) 4.9.10\" \/>\n\t\t<meta property=\"og:locale\" content=\"ro_RO\" \/>\n\t\t<meta property=\"og:site_name\" content=\"Blog informatii si sfaturi despre stil de viata sanatos - Cilantro.ro - Articole cu informatii utile despre nutritie, stil de viata sanatos, obiceiuri sanatoase plus multe altele. \u25baDescopera pe cilantro.ro\" \/>\n\t\t<meta property=\"og:type\" content=\"article\" \/>\n\t\t<meta property=\"og:title\" content=\"Menopauza: un nou echilibru - Blog informatii si sfaturi despre stil de viata sanatos - Cilantro.ro\" \/>\n\t\t<meta property=\"og:description\" content=\"Menopauza este definit\u0103 din punct de vedere medical ca fiind momentul din via\u021ba ta c\u00e2nd menstrua\u021bia este absent\u0103 pentru 12 luni consecutive, \u00eens\u0103 tranzi\u021bia c\u0103tre statusul menopauzal \u00eencepe de fapt cu mult timp mai devreme. 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