{"id":1467,"date":"2023-10-09T12:22:54","date_gmt":"2023-10-09T09:22:54","guid":{"rendered":"https:\/\/www.nutrific.ro\/blog\/?p=1467"},"modified":"2023-10-09T12:24:37","modified_gmt":"2023-10-09T09:24:37","slug":"sindromul-premenstrual-spm-ce-este-si-cum-il-gestionezi-corect","status":"publish","type":"post","link":"https:\/\/www.nutrific.ro\/blog\/sindromul-premenstrual-spm-ce-este-si-cum-il-gestionezi-corect\/","title":{"rendered":"Sindromul premenstrual (SPM) \u2013 ce este \u0219i cum \u00eel gestionezi corect"},"content":{"rendered":"\n<p><strong>Sindromul premenstrual<\/strong> a fost gre\u0219it \u00een\u021beles o lung\u0103 perioad\u0103 de timp \u0219i, chiar dac\u0103 din 1990 \u00eencoace a dob\u00e2ndit statutul de diagnostic medical, \u00eenc\u0103 mai exist\u0103 personal medical care e de p\u0103rere c\u0103 durerea \u0219i <strong>simptomele ce \u00eenso\u021besc SPM<\/strong> sunt doar o \u00eenchipuire. Exist\u0103 multe femei care nu primesc un tratament adecvat pentru <strong>sindromul premenstrual<\/strong> sau acesta se rezum\u0103 doar la administrarea de antidepresive. Realitatea este c\u0103 aceast\u0103 <strong>etap\u0103 a ciclului menstrual<\/strong>, caracteristic\u0103 fazei luteale, poate fi gestionat\u0103 corect, folosindu-se metode \u0219i remedii la \u00eendem\u00e2na oricui. \u00cen niciun caz SPM nu este o \u00eenchipuire \u0219i nici ceva normal care ar trebui \u00eendurat c\u0103 <em>\u201dasta e situa\u021bia, nu ai ce face\u201d<\/em>.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>\u201d85% dintre femei au simptome premenstruale sup\u0103r\u0103toare \u2013 iritabilitate, poft\u0103 excesiv\u0103 de zah\u0103r sau carbohidra\u021bi, balonare, depresie, migrene, acnee \u0219i multe altele. Pentru 15% dintre femei, simptomele sunt suficient de severe ca s\u0103 le afecteze calitatea vie\u021bii.\u201d<\/em> (\u201dInteligen\u021ba Hormonal\u0103: Ghid complet pentru calmarea furtunii hormonale \u0219i restabilirea natural\u0103 a s\u0103n\u0103t\u0103\u021bii\u201d, dr. Aviva Romm)<\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\"><strong>Sindromul premenstrual \u2013 cele mai \u00eent\u00e2lnite simptome<\/strong><\/h2>\n\n\n\n<p>Te numeri \u0219i tu printre persoanele a c\u0103ror via\u021b\u0103 e influen\u021bat\u0103 de simptomele SPM? Cum afli dac\u0103 \u00eentr-adev\u0103r e vorba despre <strong>sindrom premenstrual<\/strong> av\u00e2nd \u00een vedere c\u0103 criteriile pentru diagnosticarea tulbur\u0103rilor premenstruale sunt variabile? <em>\u201dExist\u0103 un consens general potrivit c\u0103ruia, dac\u0103 ai mai multe astfel de simptome \u00een s\u0103pt\u0103m\u00e2na care precede menstrua\u021bia \u0219i care dispar la c\u00e2teva zile dup\u0103 debutul fluxului, suferi de SPM\u201d, noteaz\u0103 dr. Aviva Romm \u00een \u201dInteligen\u021ba Hormonal\u0103\u201d.<\/em><\/p>\n\n\n\n<p>Medicul Aviva Romm detaliaz\u0103 urm\u0103toarea <strong>list\u0103 cu simptome <\/strong>(trebuie bifate cel pu\u021bin cinci pentru a determina prezen\u021ba SPM):<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Schimb\u0103ri ale dispozi\u021biei, triste\u021be brusc\u0103, sensibilitatea crescut\u0103 la respingere;<\/li>\n\n\n\n<li>Furie, iritabilitate;<\/li>\n\n\n\n<li>Sentiment de neputin\u021b\u0103, depresie, g\u00e2nduri autocritice;<\/li>\n\n\n\n<li>Tensiune, anxietate, senza\u021bie de pierdere a controlului;<\/li>\n\n\n\n<li>Dificultate de concentrare;<\/li>\n\n\n\n<li>Modific\u0103ri ale apetitului, pofte, alimenta\u021bie \u00een exces;<\/li>\n\n\n\n<li>Diminuarea interesului fa\u021b\u0103 de activit\u0103\u021bile obi\u0219nuite;<\/li>\n\n\n\n<li>Oboseal\u0103, energie redus\u0103;<\/li>\n\n\n\n<li>Senza\u021bie de epuizare sau lipsa controlului;<\/li>\n\n\n\n<li>Sensibilitate la nivelul s\u00e2nilor, balonare, cre\u0219tere \u00een greutate, dureri articulare\/musculare;<\/li>\n\n\n\n<li>Somn \u00een exces sau insomnie. &nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Chiar dac\u0103 \u00eei sunt atribuite <strong>peste 150 de simptome<\/strong> (emo\u021bionale, cognitive, fizice, comportamentale), <strong>cauzele efective ale sindromului premenstrual<\/strong> nu sunt pe deplin cunoscute. \u00cen general, SPM este definit ca un <strong>dezechilibru hormonal<\/strong>, \u00eens\u0103 prezen\u021ba acestuia este influen\u021bat\u0103 de mai mul\u021bi factori dintre care <strong>alimenta\u021bia<\/strong> \u0219i <strong>stilul de via\u021b\u0103<\/strong> s-au dovedit <strong>eficiente \u00een ameliorarea simptomelor<\/strong>. &nbsp;<\/p>\n\n\n\n<p>Nu toate femeile resimt SPM \u00een acela\u0219i mod. Unele se confrunt\u0103 cu o serie de simptome aproximativ \u0219ase&nbsp; zile pe lun\u0103, \u00een s\u0103pt\u0103m\u00e2na de dinaintea perioadei menstruale, \u00een timp ce altele resimt disconfort la scurt timp de la ovula\u021bie, disconfort care persist\u0103 p\u00e2n\u0103 la debutul menstrua\u021biei.<\/p>\n\n\n\n<p>Pe l\u00e2ng\u0103 <strong>simptomele de ordin fizic<\/strong> (balonare, durere abdominal\u0103, pofte, dureri de cap, acnee, bufeuri, sensibilitate la nivelul s\u00e2nilor), cele mai des \u00eent\u00e2lnite <strong>simptome emo\u021bionale<\/strong> sunt: iritabilitatea, nervozitatea, ner\u0103bdarea, dispozi\u021bia proast\u0103, anxietatea, tulbur\u0103ri ale somnului, oboseal\u0103, stim\u0103 de sine sc\u0103zut\u0103, nesiguran\u021b\u0103, motiva\u021bie sc\u0103zut\u0103, probleme de concentrare, tendin\u021ba de izolare.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\"><strong>Fazele ciclului lunar \u2013 explicate de dr. Aviva Romm \u00een lucrarea \u201dInteligen\u021ba Hormonal\u0103: Ghid complet pentru calmarea furtunii hormonale \u0219i restabilirea natural\u0103 a s\u0103n\u0103t\u0103\u021bii\u201d<\/strong><\/h2>\n\n\n\n<p>Termenii \u201dmenstrua\u021bie\u201d, \u201dmenstr\u0103\u201d \u0219i \u201dmenarh\u0103\u201d au drept r\u0103d\u0103cin\u0103 cuv\u00e2ntul latinesc \u201dmensis\u201d care \u00eenseamn\u0103 lun\u0103, ceea ce metaforic s-ar putea traduce \u0219i drept o reflectare profund\u0103 asupra naturii ciclice a corpului femeii \u00een armonie cu perioada de rota\u021bie a lumii. Probabil c\u0103 sindromul premenstrual va putea fi mai bine \u00een\u021beles, privit integrat \u00een fazele ciclului lunar.<\/p>\n\n\n\n<p><strong>Debutul menstrua\u021biei<\/strong> reprezint\u0103 momentul prielnic pentru a \u00eencetini ritmul de via\u021b\u0103 \u0219i pentru a aduce lini\u0219tea \u00een peisaj. Deseori, aceast\u0103 etap\u0103 este comparat\u0103 cu anotimpul iarna &#8211; timp pentru reflectare \u0219i introspec\u021bie. Potrivit unui studiu ap\u0103rut \u00een revista <em>\u201dBiology of Sex Differences\u201d,<\/em> modific\u0103rile hormonale din aceast\u0103 etap\u0103 pot activa voin\u021ba \u0219i pot cre\u0219te capacitatea de a duce la bun sf\u00e2r\u0219it angajamentele.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>\u201dMenstrua\u021bia poate fi un excelent moment pentru a te conecta cu tine \u00eens\u0103\u021bi pe m\u0103sur\u0103 ce lepezi straturi, la propriu \u0219i la figurat, \u0219i po\u021bi folosi acest moment pentru a te debarasa de orice nu ai nevoie din punct de vedere emo\u021bional, spiritual \u0219i fizic, pentru un nou start, metaforic vorbind.\u201d<\/em>&nbsp; (dr. Aviva Romm)<\/p>\n<\/blockquote>\n\n\n\n<p>De obicei, \u00een <strong>prima zi de menstrua\u021bie<\/strong>, se simte nevoia unei \u00eencetiniri a ritmului de via\u021b\u0103, a deconect\u0103rii de la lumea exterioar\u0103, \u0219i a reconect\u0103rii la cea interioar\u0103. Nivelurile diminuate de estrogen \u0219i progesteron pot duce la perturb\u0103ri ale somnului, de aceea este bine ca \u00een aceste zile accentul s\u0103 se pun\u0103 pe repaus complet sau m\u0103car pe diminuarea activit\u0103\u021bilor de peste zi.<\/p>\n\n\n\n<p>\u00cen momentul \u00een care estrogenul scade \u0219i serotonina \u00ee\u0219i pierde din puteri. Ce rezult\u0103? O stare de spirit nu tocmai vesel\u0103 \u0219i o poft\u0103 exagerat\u0103 de \u201dalimente de confort\u201d. Chiar dac\u0103 circa 75% dintre femei renun\u021b\u0103 la a practica exerci\u021bii fizice \u00een perioada menstrua\u021biei, e bine de \u0219tiut c\u0103 sportul moderat \u0219i regulat practicat duce la ameliorarea simptomelor menstruale. Plimb\u0103rile \u00een natur\u0103, exerci\u021biile de yoga \u0219i\/sau de Pilates sunt binevenite \u00een aceast\u0103 perioad\u0103.<\/p>\n\n\n\n<p><strong>Faza folicular\u0103<\/strong> pare a fi cea mai lejer\u0103 din punct de vedere fizic \u0219i emo\u021bional dintre fazele ciclului menstrual. Este asem\u0103nat\u0103 cu prim\u0103vara, anotimpul rena\u0219terii, al recuper\u0103rii, al unei noi vie\u021bi. Nivelul de estrogen este ridicat ceea ce duce la generarea unei st\u0103ri de calm \u0219i optimism, iar nivelul testosteronului cre\u0219te energia \u0219i \u00eencrederea \u00een sine, motiva\u021bia, for\u021ba muscular\u0103 \u0219i dorin\u021ba sexual\u0103. \u00cen aceast\u0103 etap\u0103, pielea devine mai luminoas\u0103, cre\u0219te capacitatea de concentrare\/memorare, somnul este de bun\u0103 calitate, exist\u0103 mai pu\u021bine pofte alimentare \u00een peisaj \u0219i o dorin\u021b\u0103 mai mare de a practica o activitate fizic\u0103. De asemenea, apetitul sexual este la cote maxime.<\/p>\n\n\n\n<p><strong>Ovula\u021bia<\/strong> este similar\u0103 anotimpului vara: cel mai rodnic moment din toate fazele ciclului menstrual, c\u00e2nd ovulul este matur \u0219i preg\u0103tit de implantare, c\u00e2nd organismul se afl\u0103 la nivelul s\u0103u maxim de energie, dorin\u021b\u0103, c\u00e2nd capacitatea de concentrare este maxim\u0103.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>\u201d\u00cen timpul ovula\u021biei \u0219i \u00een zilele care o preced avem tendin\u021ba de a m\u00e2nca mai pu\u021bin \u0219i de a face mai mult efort, biologia noastr\u0103 evolutiv\u0103 determin\u00e2ndu-ne s\u0103 acord\u0103m prioritate sexului, nu hranei! \u00cen consecin\u021b\u0103, avem mai pu\u021bine pofte, mai mult\u0103 voin\u021b\u0103 \u0219i energie alimentate hormonal\u201d<\/em> (dr. Aviva Romm)<\/p>\n<\/blockquote>\n\n\n\n<p><strong>Faza luteal\u0103<\/strong> corespunde sf\u00e2r\u0219itului de var\u0103 \u0219i primelor zile de toamn\u0103, momentul \u00eenceperii unui nou ciclu care, din p\u0103cate, vine cu o sc\u0103dere a st\u0103rii de spirit \u0219i o reducere a energiei. Chiar dac\u0103 la \u00eenceputul acestei faze sunt prezente \u00eenc\u0103 niveluri ridicate de estrogen \u0219i testosteron \u0219i la mijlocul ei cre\u0219te \u0219i nivelul de progesteron, cu circa o s\u0103pt\u0103m\u00e2n\u0103 \u00eenainte de menstrua\u021bie, scade energia \u0219i intr\u0103 \u00een peisaj o senza\u021bie cople\u0219itoare de epuizare.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>\u201dEnergia solar\u0103 a ovula\u021biei face loc unei tendin\u021be de interiorizare, de lini\u0219te \u0219i introspec\u021bie \u0219i, dac\u0103 ai simptome de sindrom premenstrual, \u00eencepi s\u0103 te temi de ele sau chiar s\u0103 le sim\u021bi. E posibil s\u0103 devii mai emo\u021bional\u0103, s\u0103 pl\u00e2ngi sau s\u0103 te deranjeze comentariile critice. \u00cen aceste momente, filtrul emo\u021bional scade. (&#8230;) Sf\u00e2r\u0219itul fazei luteale (\u0219i prima sau a doua zi de menstrua\u021bie) este cel mai slab punct energetic pentru majoritatea femeilor, a\u0219a c\u0103 fii indulgent\u0103 cu tine \u2013 e normal.\u201d <\/em>(dr. Aviva Romm)<\/p>\n<\/blockquote>\n\n\n\n<p>Ultimele zile ale fazei luteale nu vin cu modific\u0103ri doar la nivel emo\u021bional, ci aduc surprize \u0219i \u00een ceea ce prive\u0219te alimenta\u021bia \u0219i activitatea fizic\u0103. Exist\u0103 studii care arat\u0103 c\u0103 aportul de alimente cre\u0219te cu p\u00e2n\u0103 la 10% \u00een a doua jum\u0103tate a fazei luteale, cu o preferin\u021b\u0103 mai mare pentru dulciuri \u0219i gr\u0103simi, posibil din cauza unei nevoi crescute de energie. Serotonina are un nivel foarte redus acum, iar de aici poate s\u0103 vin\u0103 pofta de zah\u0103r, produse de patiserie, paste, etc.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1000\" height=\"600\" src=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/10\/Nutrific-blog-49.png\" alt=\"Sindromul premenstrual (SPM) \u2013 ce este \u0219i cum \u00eel gestionezi corect\" class=\"wp-image-1471\" title=\"Sindromul premenstrual (SPM) \u2013 ce este \u0219i cum \u00eel gestionezi corect\" srcset=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/10\/Nutrific-blog-49.png 1000w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/10\/Nutrific-blog-49-300x180.png 300w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/10\/Nutrific-blog-49-768x461.png 768w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/10\/Nutrific-blog-49-585x351.png 585w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>\u201d\u00cen loc s\u0103 gole\u0219ti borcanele cu unt de arahide sau s\u0103 parchezi \u00een fa\u021b\u0103 la un fast-food cu sc\u00e2r\u021b\u00e2it de ro\u021bi, hr\u0103ne\u0219te-\u021bi corpul cu ce trebuie: carbohidra\u021bi s\u0103n\u0103to\u0219i, alimente integrale; gr\u0103simi neprocesate, de calitate; \u0219i alimente bogate \u00een fier. Un studiu publicat \u00een American Journal of Epidemiology a constatat c\u0103 femeile cu cele mai severe simptome ale sindromului premenstrual au cele mai sc\u0103zute niveluri de fier.\u201d<\/em> (dr. Aviva Romm)<\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\"><strong>Sindromul premenstrual &#8211;&nbsp; cum \u00eel gestionezi corect prin schimb\u0103rile aduse \u00een stilul de via\u021b\u0103<\/strong><\/h2>\n\n\n\n<p>\u00cen general, p\u00e2n\u0103 la <strong>85%<\/strong> dintre femei se confrunt\u0103 cu <strong>simptome ale sindromului premenstrual<\/strong>, unele mai lejere, altele mai acute. \u00cen lucrarea <em>\u201dReglarea dezechilibrelor hormonale. Solu\u021bii naturale pentru a v\u0103 redob\u00e2ndi echilibrul, somnul, libidoul \u0219i energia\u201d<\/em>, medicul ginecolog <strong>Sara Gottfried<\/strong> noteaz\u0103 c\u0103 exist\u0103 mai multe strategii integrative sus\u021binute de cel pu\u021bin un studiu clinic randomizat, strategii care au drept scop reducerea simptomelor caracteristice sindromului premenstrual. Iat\u0103 c\u00e2teva dintre acestea:<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\"><strong>Calciul, magneziul, vitaminele din complexul B, Omega-3, vitamina D nu ar trebui s\u0103 lipseasc\u0103 din \u201dmeniu\u201d<\/strong><\/h3>\n\n\n\n<p>Potrivit studiului <em>\u201eMicronutrients&nbsp;and&nbsp;the&nbsp;premenstrual&nbsp;syndrome:&nbsp;the&nbsp;case&nbsp;for&nbsp;calcium\u201c<\/em> publicat \u00een &nbsp;<em>Journal&nbsp;of&nbsp;the&nbsp;American&nbsp;College&nbsp;of&nbsp;Nutrition, <\/em>calciul administrat sub form\u0103 de citrat sau carbonat de calciu reduce simptomele sindromului premenstrual cu p\u00e2n\u0103 la 50%.<\/p>\n\n\n\n<p><strong>Magneziul<\/strong> \u0219i <strong>vitamina B6<\/strong> au rolul de a reduce balonarea. Asociat\u0103 cu magneziul, vitamina B6 domole\u0219te \u0219i st\u0103rile de anxietate asociate sindromului premenstrual. De asemenea, <strong>vitamina B6<\/strong> este implicat\u0103 \u00een secre\u021bia a numero\u0219i neurotransmi\u021b\u0103tori, cum ar fi serotonina, care controleaz\u0103 starea de spirit, somnul, pofta de m\u00e2ncare, sau dopamina care controleaz\u0103 pl\u0103cerea \u0219i satisfac\u021bia.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\"><strong>Sportul, medita\u021bia ghidat\u0103, masajul \u0219i acupunctura reduc simptomele SPM<\/strong><\/h3>\n\n\n\n<p>Exist\u0103 o serie de studii randomizate \u00een urma c\u0103rora s-a ajuns la concluzia c\u0103 acupunctura reduce simptomele asociate sindromului premenstrual cu p\u00e2n\u0103 la 55% f\u0103r\u0103 a fi semnalate efecte adverse. De asemenea, mi\u0219carea de intensitate moderat\u0103 efectuat\u0103 frecvent timp de cel pu\u021bin 30 minute de cel pu\u021bin patru ori pe s\u0103pt\u0103m\u00e2n\u0103 atenueaz\u0103 \u0219i ea sindromul premenstrual. Medita\u021bia ghidat\u0103 \u0219i masajul au rolul de a calma, de a reduce nivelul de cortizol, deci de a diminua stresul.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\"><strong>Alimenta\u021bia corect\u0103 este \u0219i ea foarte important\u0103<\/strong><\/h3>\n\n\n\n<p>\u0218tiai c\u0103 <strong>femeile care sufer\u0103 de sindrom premenstrual<\/strong> consum\u0103 cu <strong>275% mai mult zah\u0103r rafinat<\/strong> dec\u00e2t femeile care nu au acest sindrom? Se pare c\u0103 un consum prea mare de carbohidra\u021bi rafina\u021bi provoac\u0103 excretarea magneziului \u00een urin\u0103.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>\u201d\u021ain\u00e2nd cont de datele care indic\u0103 o leg\u0103tur\u0103 \u00eentre cofein\u0103 \u0219i sindromul premenstrual, le recomand femeilor s\u0103 elimine zah\u0103rul \u0219i cofeina din regimul lor alimentar timp de nou\u0103zeci de zile atunci c\u00e2nd se confrunt\u0103 cu SPM.\u201d<\/em> (dr. Sara Gottfried)<\/p>\n<\/blockquote>\n\n\n\n<p>S-a constatat c\u0103 femeile cu un <strong>nivel sc\u0103zut de fier<\/strong> prezint\u0103 <strong>simptome severe de SPM<\/strong>, se confrunt\u0103 cu menstrua\u021bii dificile \u0219i s\u00e2nger\u0103ri abundente. Carnea de pas\u0103re \u0219i carnea ro\u0219ie reprezint\u0103 surse rapide \u0219i la \u00eendem\u00e2n\u0103 de fier, vitaminele B6 \u0219i B12, zinc, seleniu, coenzima Q10 \u2013 toate acestea fiind importante pentru stimularea metabolismului, \u00eembun\u0103t\u0103\u021birea ovula\u021biei, fertilit\u0103\u021bii \u0219i func\u021biei tiroidiene.<\/p>\n\n\n\n<p>Gr\u0103simile bune, s\u0103n\u0103toase, de calitate, sunt temelia produc\u021biei \u0219i echilibrului hormonilor, componente esen\u021biale ale membranelor celulare, ale neuronilor, foarte importante pentru s\u0103n\u0103tatea mental\u0103. Se recomand\u0103 alimentele (la nevoie \u0219i suplimentele) bogate \u00een acizi gra\u0219i <strong>Omega-3<\/strong>. Cercet\u0103torii au demonstrat c\u0103 <strong>avocado<\/strong> con\u021bine cel mai bun tip de gr\u0103simi mononesaturate, este bogat \u00een magneziu \u0219i poate fi consumat sub mai multe forme (guacamole, \u00een salate sau smoothie-uri, etc.). Recomandate sunt \u0219i uleiul de m\u0103sline, pe\u0219tele, nucile, semin\u021bele, uleiul de cocos, untul organic.<\/p>\n\n\n\n<p>O diet\u0103 bazat\u0103 pe fructe \u0219i legume este binevenit\u0103 \u00een caz de SPM. Legumele cu frunze verzi (varz\u0103, broccoli, conopida) sunt bogate \u00een substan\u021be nutritive \u0219i fitochimice puternice. Cartofii dulci \u0219i dovleacul sunt importante surse de energie, fibre \u0219i substan\u021be nutritive.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\"><strong>Recomand\u0103rile Nutrific<\/strong><\/h3>\n\n\n\n<p><a href=\"https:\/\/www.nutrific.ro\/vitamina-d3-ultra-5000iu-30-capsule\" target=\"_blank\" rel=\"noreferrer noopener\">Vitamina D3 Ultra 5000 UI<\/a> \u2013 joac\u0103 un rol esen\u021bial \u00een reglarea echilibrului hormonal \u0219i poate fi util\u0103 \u00een ameliorarea SPM. Se \u0219tie c\u0103 deficien\u021ba de vitamin\u0103 D3 contribuie la agravarea simptomelor SPM cum ar fi iritabilitatea \u0219i starea de spirit precar\u0103. Vitamina D3 ajut\u0103 \u0219i la men\u021binerea unui sistem imunitar s\u0103n\u0103tos \u0219i reduce inflama\u021bia din organism.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.nutrific.ro\/omega-3-6-9-formula-60-capsule-moi\" target=\"_blank\" rel=\"noreferrer noopener\">Omega 3-6-9 + Vitamina E<\/a> \u2013 acizii gra\u0219i esen\u021biali ajut\u0103 la reducerea inflama\u021biei \u0219i disconfortului asociate cu SPM. \u00cen plus, contribuie la echilibrarea nivelurilor hormonale. Omega-3 \u00een special a fost asociat cu reducerea durerilor menstruale \u0219i a simptomelor SPM.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"700\" height=\"400\" src=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/Omega-3-6-si-9.png\" alt=\"Sindromul premenstrual (SPM) \u2013 ce este \u0219i cum \u00eel gestionezi corect\" class=\"wp-image-1142\" title=\"Sindromul premenstrual (SPM) \u2013 ce este \u0219i cum \u00eel gestionezi corect\" srcset=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/Omega-3-6-si-9.png 700w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/Omega-3-6-si-9-300x171.png 300w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/Omega-3-6-si-9-585x334.png 585w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure>\n<\/div>\n\n\n<p><a href=\"https:\/\/www.nutrific.ro\/magneziu-glicinat-60-capsule-vegetale\" target=\"_blank\" rel=\"noreferrer noopener\">Magneziu Glicinat Optim<\/a> \u2013 magneziul este un mineral esen\u021bial care ajut\u0103 la ameliorarea simptomelor SPM, \u00een special a crampelor musculare \u0219i durerilor abdominale. \u00cen acela\u0219i timp, are un efect relaxant asupra mu\u0219chilor \u0219i contribuie la reducerea stresului \u0219i anxiet\u0103\u021bii asociate SPM. Ajut\u0103 \u0219i la reglarea nivelurilor de serotonin\u0103 din creier, ceea ce poate \u00eembun\u0103t\u0103\u021bi starea de spirit \u00een timpul ciclului menstrual.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"700\" height=\"400\" src=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/10\/nutrific-blog-48.png\" alt=\"Sindromul premenstrual (SPM) \u2013 ce este \u0219i cum \u00eel gestionezi corect\" class=\"wp-image-1470\" title=\"Sindromul premenstrual (SPM) \u2013 ce este \u0219i cum \u00eel gestionezi corect\" srcset=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/10\/nutrific-blog-48.png 700w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/10\/nutrific-blog-48-300x171.png 300w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2023\/10\/nutrific-blog-48-585x334.png 585w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure>\n<\/div>\n\n\n<p><a href=\"https:\/\/www.nutrific.ro\/ulei-cbd-5-portocale-spectru-complet-10ml\" target=\"_blank\" rel=\"noreferrer noopener\">Ulei CBD Spectru Complet<\/a> \u2013 are propriet\u0103\u021bi antiinflamatoare \u0219i analgezice, ceea ce \u00eel face util \u00een reducerea durerilor menstruale, dar poate avea \u0219i un efect calmant asupra sistemului nervos, contribuind la reducerea anxiet\u0103\u021bii \u0219i a stresului care pot agrava simptomatologia sindromului premenstrual.<\/p>\n\n\n\n<p>***<\/p>\n\n\n\n<p>Chiar dac\u0103 <strong>sindromul premenstrual<\/strong> nu este u\u0219or de gestionat, lucrurile pot lua o turnur\u0103 favorabil\u0103, simptomele pot fi \u00eendulcite, iar starea de confort poate caracteriza respectiva perioad\u0103, lu\u00e2nd locul nelini\u0219tilor, anxiet\u0103\u021bilor \u0219i durerilor de tot felul. Toat\u0103 aceast\u0103 situa\u021bie trebuie tratat\u0103 sistematic, cu aten\u021bie, grij\u0103 \u0219i r\u0103bdare, cu aplecare complet\u0103 \u00eenspre tot ce \u021bine de schimbarea \u00een bine a stilului de via\u021b\u0103, abordarea unei alimenta\u021bii corecte \u0219i, la nevoie, folosirea suplimentelor alimentare necesare.&nbsp;<\/p>\n\n\n\n<p><em>Referin\u021be:<\/em><\/p>\n\n\n\n<p>Bestseller-ul New York Times &#8211; \u201dReglarea dezechilibrelor hormonale. Solu\u021bii naturale pentru a v\u0103 redob\u00e2ndi echilibrul, somnul, libidoul \u0219i energia\u201d, dr. Sara Gottfried<\/p>\n\n\n\n<p>\u201dInteligen\u021ba Hormonal\u0103: Ghid complet pentru calmarea furtunii hormonale \u0219i restabilirea natural\u0103 a s\u0103n\u0103t\u0103\u021bii\u201d &#8211; dr. Aviva Romm<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sindromul premenstrual a fost gre\u0219it \u00een\u021beles o lung\u0103 perioad\u0103 de timp \u0219i, chiar dac\u0103 din 1990 \u00eencoace a dob\u00e2ndit statutul de diagnostic medical, \u00eenc\u0103 mai exist\u0103 personal medical care e de p\u0103rere c\u0103 durerea \u0219i simptomele ce \u00eenso\u021besc SPM sunt doar o \u00eenchipuire. Exist\u0103 multe&#8230;<\/p>\n","protected":false},"author":2,"featured_media":1469,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[73],"tags":[360,361,362],"class_list":["post-1467","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sanatate","tag-pms","tag-sindrom-premenstrual","tag-spm"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sindromul premenstrual (SPM) \u2013 ce este \u0219i cum \u00eel gestionezi corect - Nutrific Blog<\/title>\n<meta name=\"description\" content=\"Sindromul premenstrual afecteaz\u0103 circa 85% dintre femei, \u00eens\u0103 poate fi gestionat cu u\u0219urin\u021b\u0103 prin adoptarea unui bun stil de via\u021b\u0103.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" 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