{"id":305,"date":"2023-03-08T11:57:14","date_gmt":"2023-03-08T11:57:14","guid":{"rendered":"http:\/\/cosminapacurar.ro\/?p=305"},"modified":"2023-03-08T12:24:53","modified_gmt":"2023-03-08T12:24:53","slug":"hormonii-menstruatia-si-sanatatea-psiho-emotionala-a-femeilor","status":"publish","type":"post","link":"https:\/\/cosminapacurar.ro\/index.php\/2023\/03\/08\/hormonii-menstruatia-si-sanatatea-psiho-emotionala-a-femeilor\/","title":{"rendered":"Hormonii, menstrua\u021bia \u0219i s\u0103n\u0103tatea psiho-emo\u021bional\u0103 a femeilor"},"content":{"rendered":"\n<p>*<em>acest material este mai degrab\u0103 dedicat femeilor pentru c\u0103 vorbim de ciclul menstrual \u0219i cum ne afecteaz\u0103 pe noi, dar hormonii \u00een general pot s\u0103 influen\u021beze \u0219i s\u0103n\u0103tatea b\u0103rba\u021bilor<\/em><\/p>\n\n\n\n<p>C\u00e2nd vorbim de femei \u0219i hormoni de obicei ne referim la estrogen \u0219i progesteron. Sunt cei 2 hormoni care ne influen\u021beaz\u0103 cel mai mult ciclicitatea lunar\u0103 a menstrua\u021biei. \u0218tim c\u0103 modul \u00een care ei se manifest\u0103 \u00een organismul nostru pe parcursul unei luni nu este liniar, ba mai mult nu este are un pattern identic de la lun\u0103 la lun\u0103. Este deja recunoscut faptul c\u0103 fiecare zi este diferit\u0103 din punctul de vedere al acestor 2 hormoni dar \u0219i ca fiecare lun\u0103 poate sa fie diferit\u0103 \u2013 mai simplu spus, o lun\u0103 nu e obligatoriu s\u0103 semene cu o alt\u0103 lun\u0103 c\u00e2nd e vorba de hormoni.<\/p>\n\n\n\n<p>Un ciclu menstrual tipic este considerat a avea 21 p\u00e2n\u0103 la 35 de zile, dar regulat este, general acceptat, un ciclu de 28 de zile care \u00eencepe cu ziua 1 de s\u00e2ngerare. Din acest moment cele 28 de zile se \u00eempart \u00een:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Faza 1 \u2013 faza folicular\u0103 \u2013 \u00een medie 10-14 zile<\/strong><\/li><\/ul>\n\n\n\n<p>\u00cen aceast\u0103 faz\u0103 este inclus\u0103 \u0219i perioada de 3-7 zile de menstrua\u021bie unde de obicei at\u00e2t estrogenul c\u00e2t \u0219i progesteronul au nivel sc\u0103zut \u0219i relativ egal. Dup\u0103 aceste zile, p\u00e2n\u0103 la ovula\u021bie estrogenul \u00eencepe s\u0103 creasc\u0103&nbsp; \u0219i ajunge la v\u00e2rf fix \u00eenainte de ovula\u021bie \u2013 ziua 13-14. Spre finalul acestei faze intervine \u0219i hormonul de stimulare folicular\u0103 care ajut\u0103 la producerea ovulului<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Ovula\u021bia<\/strong> \u2013 \u00een aceast\u0103 etap\u0103 cre\u0219te \u0219i hormonul luteinizant care ajut\u0103 la eliberarea oului din ovare<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Faza 2 \u2013 faza luteal\u0103 \u2013 \u00een medie 14 zile<\/strong><\/li><\/ul>\n\n\n\n<p>\u00cen acest\u0103 faz\u0103 \u00eencepe s\u0103 creasc\u0103 produc\u021bia de progesteron care are un v\u00e2rf cam \u00een ziua 21. Undeva \u00een zilele 14-19\/20 (adic\u0103 dup\u0103 momentul ovula\u021biei) avem de obicei o sc\u0103dere a nivelului de estrogen care apoi are o nou\u0103 etap\u0103 de cre\u0219tere, av\u00e2nd un alt moment de v\u00e2rf (dar cu nivel mai sc\u0103zut dec\u00e2t \u00een faza maxim\u0103 din ziua 13-14) aproximativ \u00een acelea\u0219i zile cu progesteronul.<\/p>\n\n\n\n<p>Dup\u0103 acest moment \u00een care at\u00e2t estrogenul, c\u00e2t \u0219i progesteronul au valori ridicate, ambii hormoni \u00eencep s\u0103 scad\u0103 p\u00e2n\u0103 spre ziua 28 c\u00e2nd apare s\u00e2ngerarea \u0219i se reia ciclicitatea celor 28 de zile.<\/p>\n\n\n\n<p>A\u0219a cum spuneam mai sus, dac\u0103 ne uit\u0103m la aceast\u0103 ciclicitate vedem c\u0103 zilele nu seam\u0103n\u0103 una cu alta din punct de vedere a nivelului de hormoni din sistemul nostru.<\/p>\n\n\n\n<p>Medicina \u0219i studiile au o mul\u021bime de informa\u021bii utile pentru s\u0103n\u0103tatea noastr\u0103. Cu toate astea p\u00e2n\u0103 de cur\u00e2nd femeile nu au fost incluse in majoritatea studiilor medicale. Motivul general acceptat este legat fix de aceast\u0103 instabilitate a hormonilor pe parcursul unei luni care duce la o variabilitate foarte mare. Dar apoi rezultatele (studiilor efectuate pe b\u0103rba\u021bi) au fost luate \u0219i \u201eadaptate\u201d pentru femei cu ideea c\u0103 \u201efemeile sunt doar ni\u0219te b\u0103rba\u021bi mai mici\u201d \u2013 sper c\u0103 sesiza\u021bi incoeren\u021ba acestor practici: nu le lu\u0103m \u00een studii c\u0103 sunt prea variabile hormonal, dar consider\u0103m rezultatele valide \u0219i pentru ele chiar dac\u0103 au fost f\u0103cute pe indivizi cu baz\u0103 hormonal\u0103 stabil\u0103&#8230;..<\/p>\n\n\n\n<p>Dac\u0103 \u00eencepem s\u0103 monitoriz\u0103m aceste etape \u0219i s\u0103 \u021binem un jurnal al lor e posibil s\u0103 observ\u0103m o mul\u021bime de diferen\u021be \u00een modul \u00een care arat\u0103 \u0219i se comport\u0103 corpul nostru, dar \u0219i \u00een modul \u00een care ne sim\u021bim psihic \u0219i emo\u021bional \u00een fiecare dintre aceste faze, dar \u0219i \u00een fiecare dintre zilele din aceste faze.<\/p>\n\n\n\n<p>Din ceea ce se cunoa\u0219te p\u00e2n\u0103 la acest moment, am putea s\u0103 observ\u0103m c\u0103:<\/p>\n\n\n\n<p><strong>Faza 1 \u2013 folicular\u0103 se caracterizeaz\u0103 prin:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Corpul nostru este mai sub\u021bire, mai bine definit, mai u\u0219or<\/li><li>Nu prea avem reten\u021bie de ap\u0103<\/li><li>Avem nevoie de mai pu\u021bine calorii<\/li><li>Nu prea avem \u201epofte\u201d<\/li><li>Putem m\u00e2nca mai pu\u021bini carbohidra\u021bi (mai ales cei simplii: f\u0103ini, zaharuri, etc)<\/li><li>Avem mai mult\u0103 for\u021b\u0103: fie putem s\u0103 ridic\u0103m mai greu, fie putem s\u0103 facem activit\u0103\u021bi cardio<\/li><li>Suntem mai senine, mai zen, mai lini\u0219tite, mai calme<\/li><li>Avem mai mult\u0103 poft\u0103 \u0219i chef de via\u021b\u0103<\/li><\/ul>\n\n\n\n<p>Cu alte cuvinte e faza \u00een care cel mai probabil sim\u021bim c\u0103 putem s\u0103 cucerim lumea \u0219i c\u0103 nimic nu ne st\u0103 \u00een cale.<\/p>\n\n\n\n<p>Din punctul meu de vedere aici e cel mai u\u0219or pentru noi s\u0103 facem lucruri, s\u0103 \u201emut\u0103m mun\u021bii\u201d, s\u0103 facem sport intens, s\u0103 avem zile pline de activit\u0103\u021bi, s\u0103 avem dieta mai strict\u0103 etc<\/p>\n\n\n\n<p><strong>Faza 2 \u2013 luteal\u0103 are caracteristici de genul:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00cen general aici e posibil s\u0103 \u201elu\u0103m \u00een greutate\u201d c\u00e2teva kg: de obicei p\u00e2n\u0103 la 3 kg \u00een plus<\/li><li>Apare reten\u021bia de ap\u0103 (parte din acele kg \u00een plus sunt fix de la reten\u021bia de ap\u0103)<\/li><li>Ne este mai des, mai mult foame \u2013 vrem s\u0103 m\u00e2nc\u0103m mai mult<\/li><li>Avem \u201epofte\u201d \u2013 fie de dulce, fie de s\u0103rat, sau chiar de am\u00e2ndou\u0103 \u00een acela\u0219i timp<\/li><li>M\u00e2nc\u0103m mai mul\u021bi carbohidra\u021bi \u2013 ce e interesant e c\u0103 se pare c\u0103 avem nevoie de mai mul\u021bi carbs \u00een perioada asta, dar e important s\u0103 ne focus\u0103m pe cei care aduc \u0219i beneficii organismului nostru: carbohidra\u021bii complexi (f\u0103ini integrale, cartofi dulci, fructe mai dulci: curmale, banane etc)<\/li><li>Avem mai pu\u021bin\u0103 for\u021b\u0103 \u0219i rezisten\u021b\u0103 fizic\u0103: ni se potrive\u0219te mai mult\u0103 odihn\u0103, mi\u0219care bl\u00e2nd\u0103 (plimb\u0103ri, yoga etc)<\/li><li>Vrem s\u0103 dormim mai mult<\/li><li>Pot ap\u0103rea schimb\u0103ri bru\u0219te de dispozi\u021bie<\/li><li>Pot ap\u0103rea st\u0103ri de anxietate<\/li><li>Pot ap\u0103rea st\u0103ri de triste\u021be, negativism, lips\u0103 de motiva\u021bie, \u00eencredere, viziune<\/li><\/ul>\n\n\n\n<p>\u00cen aceast\u0103 faz\u0103 de obicei suntem mai lente, mai f\u0103r\u0103 chef de via\u021b\u0103 sau cu fitilul mai scurt \u0219i e posibil s\u0103 ne enerv\u0103m mai u\u0219or. E \u0219i mai posibil s\u0103 ni se activeze mai u\u0219or tot felul de frici.<\/p>\n\n\n\n<p>De aceea e important s\u0103 avem mai mult\u0103 grij\u0103 de noi. S\u0103 ne purt\u0103m mai bl\u00e2nd cu noi. S\u0103 fim mai atente la nevoile noastre \u0219i s\u0103 ni le \u00eendeplinim. E important s\u0103 nu punem la fel de mult\u0103 presiune pe noi la sport, la diet\u0103, la activit\u0103\u021bi \u0219i chiar la interac\u021biunile cu cei din jur.<\/p>\n\n\n\n<p>E important s\u0103 ne odihnim suficient, s\u0103 \u00eencetinim ritmul \u0219i \u00een acela\u0219i timp s\u0103 ne focus\u0103 pe practici care ne sus\u021bin echilibrul psiho-emo\u021bional: yoga, medita\u021bie, respira\u021bie, plimb\u0103ri sau orice v\u0103 cade bine doamnelor \u0219i care v\u0103 ajut\u0103 la relaxare \u0219i echilibrare.<\/p>\n\n\n\n<p>Cred c\u0103 \u00een etapa asta e important s\u0103 ne \u021binem mai departe de ceea ce ne stimuleaz\u0103 \u00een sens negativ: de la conversa\u021bii iritante, la stimulente care ne pot supra-excita sistemul nervos (prea mult\u0103 cafea, zah\u0103r, alcool), \u0219tiri negative, etc<\/p>\n\n\n\n<p>Fire\u0219te c\u0103 toate astea sunt important de echilibrat \u00een general \u00een via\u021ba noastr\u0103 dar cred c\u0103 sunt \u0219i mai importante \u00een zilele c\u00e2nd hormonii no\u0219tri au impact \u0219i mai mare asupra echilibrului nostru.<\/p>\n\n\n\n<p>Un fapt interesant care se aplic\u0103 ca regul\u0103 general\u0103 indiferent de faz\u0103 sau ziua din ciclu menstrual: noi femeile avem nevoie de mai mult somn pentru a avea o s\u0103n\u0103tate hormonal\u0103 optim\u0103.<\/p>\n\n\n\n<p>*am g\u0103sit referin\u021be care spun c\u0103 avem nevoie de minimum 20 de minute \u00een plus, dar \u0219i referin\u021be care spun c\u0103 b\u0103rba\u021bii pot s\u0103 fie ok cu 6-8 ore de somn pe noapte, pe c\u00e2nd femeile au nevoie de 8-10 ore de somn pe noapte!<\/p>\n\n\n\n<p>A\u0219a cum spuneam \u0219i la \u00eenceput, chiar dac\u0103 reu\u0219im s\u0103 buchisim la un moment dat cum arat\u0103 fazele astea, ce avem nevoie \u00een fiecare dintre ele, cum ne comport\u0103m \u0219i sim\u021bim etc nu e obligatoriu ca o lun\u0103 s\u0103 semene cu alta a\u0219a c\u0103 e \u0219i mai important s\u0103 avem aten\u021bia activ\u0103 c\u0103tre noi tot timpul \u0219i s\u0103 lu\u0103m \u00een calcul c\u0103 regula este c\u0103 nu e o regul\u0103 general valabil\u0103 \u00een cum o s\u0103 fie ciclul nostru menstrual luna asta!<\/p>\n\n\n\n<p>Sunt luni \u00een care poate o s\u0103 producem mai mult estrogen sau mai pu\u021bin. Sunt luni \u00een care progesteronul o sa fie mai ok sau mai pu\u021bin ok \u0219i tot a\u0219a. \u0218i toate astea o s\u0103 ne afecteze at\u00e2t corpul fizic: cum arat\u0103, ce poate; c\u00e2t \u0219i dispozi\u021bia \u0219i starea emo\u021bional\u0103.<\/p>\n\n\n\n<p><strong>\u0218i cel mai important este s\u0103 fim bl\u00e2nde cu noi \u0219i s\u0103 ne purt\u0103m de grij\u0103!<\/strong><\/p>\n\n\n\n<p>Las la urm\u0103 un hormon care pare c\u0103 este mai stabil dea lungul zilelor noastre, \u0219i care este mai degrab\u0103 asociat b\u0103rba\u021bilor: testosteronul. Dar doamnelor, e un hormon important \u0219i pentru noi! Merit\u0103 s\u0103 \u00eel lu\u0103m \u00een calcul c\u00e2nd e s\u0103 ne facem un set de analize hormonale!<\/p>\n\n\n\n<p>Tu femeie frumoas\u0103 ai observat diferen\u021be \u00eentre zilele tale? Sau \u00eentre lunile tale?<\/p>\n","protected":false},"excerpt":{"rendered":"<p>*acest material este mai degrab\u0103 dedicat femeilor pentru c\u0103 vorbim de ciclul menstrual \u0219i cum ne afecteaz\u0103 pe noi, dar hormonii \u00een general pot s\u0103 influen\u021beze \u0219i s\u0103n\u0103tatea b\u0103rba\u021bilor C\u00e2nd vorbim de femei \u0219i hormoni de obicei ne referim la estrogen \u0219i progesteron. Sunt cei 2 hormoni care ne influen\u021beaz\u0103 cel mai mult ciclicitatea lunar\u0103<a class=\"more-link\" href=\"https:\/\/cosminapacurar.ro\/index.php\/2023\/03\/08\/hormonii-menstruatia-si-sanatatea-psiho-emotionala-a-femeilor\/\">Read more<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[23,1],"tags":[36,133,15,86,131,135,55,16,132,134,7],"class_list":["post-305","post","type-post","status-publish","format-standard","hentry","category-sanatate-mentala","category-uncategorized","tag-anxietate","tag-bine","tag-depresie","tag-femeie","tag-hormoni","tag-mood","tag-psihologie","tag-sanatate","tag-stare","tag-stres","tag-viata"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hormonii, menstrua\u021bia \u0219i s\u0103n\u0103tatea psiho-emo\u021bional\u0103 a femeilor - Cosmina Pacurar<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/cosminapacurar.ro\/index.php\/2023\/03\/08\/hormonii-menstruatia-si-sanatatea-psiho-emotionala-a-femeilor\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hormonii, menstrua\u021bia \u0219i s\u0103n\u0103tatea psiho-emo\u021bional\u0103 a femeilor - Cosmina Pacurar\" \/>\n<meta property=\"og:description\" content=\"*acest material este mai degrab\u0103 dedicat femeilor pentru c\u0103 vorbim de ciclul menstrual \u0219i cum ne afecteaz\u0103 pe noi, dar hormonii \u00een general pot s\u0103 influen\u021beze \u0219i s\u0103n\u0103tatea b\u0103rba\u021bilor C\u00e2nd vorbim de femei \u0219i hormoni de obicei ne referim la estrogen \u0219i progesteron. 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