{"id":30930,"date":"2026-02-27T13:58:35","date_gmt":"2026-02-27T12:58:35","guid":{"rendered":"https:\/\/www.neolifesalud.com\/blog\/sin-categorizar\/menopausa-i-guany-de-pes-el-paper-real-de-les-hormones-i-com-abordar-lo-des-de-la-nutricio\/"},"modified":"2026-02-27T13:58:35","modified_gmt":"2026-02-27T12:58:35","slug":"menopausa-i-guany-de-pes-el-paper-real-de-les-hormones-i-com-abordar-lo-des-de-la-nutricio","status":"publish","type":"post","link":"https:\/\/www.neolifesalud.com\/ca\/blog\/equilibri-hormonal\/menopausa-i-guany-de-pes-el-paper-real-de-les-hormones-i-com-abordar-lo-des-de-la-nutricio\/","title":{"rendered":"Menopausa i guany de pes: el paper real de les hormones i com abordar-lo des de la nutrici\u00f3"},"content":{"rendered":"<hr>\n<h1 style=\"text-align: justify;\"><strong>La transici\u00f3n menop\u00e1usica favorece cambios en la composici\u00f3n corporal. Analizamos los factores hormonales implicados y las estrategias nutricionales eficaces. <\/strong><\/h1>\n<p style=\"text-align: justify;\">Durant la menopausa, moltes dones experimenten un augment de pes, especialment a la zona abdominal. Tot i que sol atribuir-se exclusivament a \u201cles hormones\u201d, el fenomen \u00e9s m\u00e9s complex. La disminuci\u00f3 d&#8217;estr\u00f2gens, els canvis a la massa muscular i les adaptacions metab\u00f2liques influeixen significativament. Revisem qu\u00e8 passa i com intervenir de manera efectiva.   <\/p>\n<p style=\"text-align: justify;\"><em> Adriana Mart\u00edn Peral &#8211; Unitat de Nutrici\u00f3 Neolife<\/em><\/p>\n<hr>\n<p style=\"text-align: justify;\"><strong>Canvis hormonals a la menopausa: qu\u00e8 passa realment?<\/strong><\/p>\n<p style=\"text-align: justify;\">La menopausa es caracteritza pel descens progressiu d&#8217;estr\u00f2gens, especialment estradiol. Aquest canvi hormonal impacta a: <\/p>\n<ul>\n<li style=\"text-align: justify;\">Redistribuci\u00f3 del greix corporal cap a un patr\u00f3 m\u00e9s androide<\/li>\n<li>Disminuci\u00f3 de la despesa energ\u00e8tica basal.<\/li>\n<li>Major resist\u00e8ncia a la insulina.<\/li>\n<li>Augment del risc cardiometab\u00f2lic.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Els estr\u00f2gens tenen un paper protector a nivell metab\u00f2lic. El seu descens afavoreix una acumulaci\u00f3 m\u00e9s gran de greix visceral, metab\u00f2licament m\u00e9s actiu i associat a inflamaci\u00f3. <\/p>\n<p style=\"text-align: justify;\"><strong>\u00c9s nom\u00e9s un problema hormonal?<\/strong><\/p>\n<p style=\"text-align: justify;\">No pas exclusivament. A m\u00e9s del canvi hormonal, hi intervenen altres factors: <\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong>P\u00e8rdua de massa muscular (sarcop\u00e8nia)<\/strong><\/li>\n<\/ul>\n<p style=\"text-align: justify;\">AA partir dels 40-50 anys es produeix una disminuci\u00f3 progressiva de massa muscular si no hi ha est\u00edmul de for\u00e7a. At\u00e8s que el m\u00fascul \u00e9s teixit metab\u00f2licament actiu, la seva reducci\u00f3 disminueix la despesa energ\u00e8tica di\u00e0ria. <\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong>Disminuci\u00f3 de la despesa energ\u00e8tica total<\/strong><\/li>\n<\/ul>\n<p style=\"text-align: justify;\">M\u00e9s activitat f\u00edsica espont\u00e0nia, canvis en el son i augment de l&#8217;estr\u00e8s contribueixen a un balan\u00e7 energ\u00e8tic positiu mantingut.<\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong>Canvis en gana i sacietat<\/strong><\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Algunes dones refereixen m\u00e9s apet\u00e8ncia per aliments energ\u00e8ticament densos, possiblement relacionats amb fluctuacions hormonals i alteracions del son.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-1057 size-large\" src=\"https:\/\/www.neolifesalud.com\/wp-content\/uploads\/Menpausia-1.png\" alt=\"menopausa\" width=\"1024\" height=\"683\"><\/p>\n<p style=\"text-align: justify;\"><strong>Estrat\u00e8gies nutricionals amb suport cient\u00edfic<\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\">Prioritzar prote\u00efna adequada: una ingesta de prote\u00efna suficient (aprox. 1,2\u20131,6 g\/kg\/dia segons perfil) ajuda a:\n<ul>\n<li style=\"text-align: justify;\">Preservar massa muscular.<\/li>\n<li style=\"text-align: justify;\">Millorar la sacietat.<\/li>\n<li style=\"text-align: justify;\">Afavorir el control gluc\u00e8mic.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"> Distribuir la prote\u00efna al llarg del dia optimitza la s\u00edntesi proteica muscular.<\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, 'Helvetica Neue', Arial, 'Noto Sans', sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol', 'Noto Color Emoji';\">Entrenament de for\u00e7a + nutrici\u00f3:<\/strong> l&#8217;exercici de for\u00e7a \u00e9s clau per contrarestar la p\u00e8rdua muscular associada a l&#8217;edat i la menopausa. La seva combinaci\u00f3 amb una ingesta proteica adequada millora la composici\u00f3 corporal m\u00e9s enll\u00e0 del simple pes en b\u00e0scula. <\/li>\n<li style=\"text-align: justify;\">Control de la densitat energ\u00e8tica: reduir aliments ultraprocessats i prioritzar:\n<ul>\n<li>Verdures i hortalisses.<\/li>\n<li>Fruta entera.<\/li>\n<li>Llegums<\/li>\n<li>Greixos saludables (AOVE, fruits secs).<\/li>\n<li>Fonts de prote\u00efna magra.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"> Aix\u00f2 permet mantenir sacietat amb menor c\u00e0rrega cal\u00f2rica.<\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong style=\"font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, 'Helvetica Neue', Arial, 'Noto Sans', sans-serif, 'Apple Color Emoji', 'Segoe UI Emoji', 'Segoe UI Symbol', 'Noto Color Emoji';\">Fibra i salut metab\u00f2lica: <\/strong>una ingesta elevada de fibra (25\u201335 g\/dia) millora:\n<ul>\n<li>Sensibilitat a la insulina.<\/li>\n<li>Perfil lip\u00eddic.<\/li>\n<li>Salut intestinal.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"> La microbiota tamb\u00e9 sembla tenir un paper rellevant en la regulaci\u00f3 del pes en aquesta etapa.<\/p>\n<p style=\"text-align: justify;\"><strong>Somni i estr\u00e8s<\/strong><\/p>\n<p style=\"text-align: justify;\">La privaci\u00f3 de son s&#8217;associa amb m\u00e9s resist\u00e8ncia a la insulina i m\u00e9s gana. La intervenci\u00f3 ha de ser integral. <\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1057 size-large\" src=\"https:\/\/www.neolifesalud.com\/wp-content\/uploads\/Menopausia-2.png\" alt=\"menopausa\" width=\"1024\" height=\"683\"><\/p>\n<p style=\"text-align: justify;\"><strong>El que NO funciona<\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\">Dietes extremadament restrictives mantingudes en el temps.<\/li>\n<li>Eliminaci\u00f3 completa de grups alimentaris sense indicaci\u00f3 cl\u00ednica.<\/li>\n<li>Centrar-se exclusivament en el pes sense avaluar la composici\u00f3 corporal.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">A menopausa, l&#8217;objectiu ha de ser millorar composici\u00f3 corporal i salut metab\u00f2lica, no nom\u00e9s reduir quilos.<\/p>\n<p style=\"text-align: justify;\"><strong>Conclusi\u00f3<\/strong><\/p>\n<p style=\"text-align: justify;\">El guany de pes a la menopausa no \u00e9s inevitable, per\u00f2 s\u00ed que requereix un enfocament diferent. La combinaci\u00f3 de nutrici\u00f3 adequada, entrenament de for\u00e7a i abordatge integral de l&#8217;estil de vida permet millorar la composici\u00f3 corporal i reduir el risc cardiometab\u00f2lic en aquesta etapa. <\/p>\n<hr>\n<p style=\"text-align: justify;\">BIBLIOGRAFIA<\/p>\n<p>(1) Lovejoy JC et al. Increased visceral fat and decreased energy expenditure during menopause. <\/p>\n<p>(2) Lizcano F, Guzm\u00e1n G. Estrogen deficiency and the origin of obesity during menopause.<\/p>\n<p>(3) Stuenkel CA et al. Treatment of symptoms of menopause. <\/p>\n<p>(4) Messier V et al. Menopause and sarcopenia: impact on metabolic health. <\/p>\n<hr>\n","protected":false},"excerpt":{"rendered":"<p>La transici\u00f3n menop\u00e1usica favorece cambios en la composici\u00f3n corporal. Analizamos los factores hormonales implicados y las estrategias nutricionales eficaces. Durant la menopausa, moltes dones experimenten un augment de pes, especialment a la zona abdominal. Tot i que sol atribuir-se exclusivament a \u201cles hormones\u201d, el fenomen \u00e9s m\u00e9s complex. La disminuci\u00f3 d&#8217;estr\u00f2gens, els canvis a la [&hellip;]<\/p>\n","protected":false},"author":34,"featured_media":30900,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[5412],"tags":[5607,5605,5606,5266,5168,5609,5608,5234],"class_list":["post-30930","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-equilibri-hormonal","tag-aument-de-peso","tag-composicio-corporal","tag-estrogens","tag-grasa-visceral-ca","tag-menopausia-ca","tag-metabolisme-femeni","tag-nutricio-a-la-menopausia","tag-salut-hormonal"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Menopausa i guany de pes: el paper real de les hormones i com abordar-lo des de la nutrici\u00f3<\/title>\n<meta name=\"description\" content=\"La transici\u00f3n menop\u00e1usica favorece cambios en la composici\u00f3n corporal. 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