{"id":355082,"date":"2022-05-04T10:00:00","date_gmt":"2022-05-04T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=355082"},"modified":"2023-03-22T11:00:07","modified_gmt":"2023-03-22T10:00:07","slug":"9-tipu-jak-zmirnit-bolestivou-menstruaci-a-harmonizovat-cyklus","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/9-tipu-jak-zmirnit-bolestivou-menstruaci-a-harmonizovat-cyklus\/","title":{"rendered":"9 tip\u016f, jak zm\u00edrnit bolestivou menstruaci a harmonizovat cyklus"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/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:\/\/gymbeam.cz\/blog\/9-tipu-jak-zmirnit-bolestivou-menstruaci-a-harmonizovat-cyklus\/#Co_se_s_telem_deje_behem_menstruace\" title=\"Co se s t\u011blem d\u011bje b\u011bhem menstruace?&nbsp;\">Co se s t\u011blem d\u011bje b\u011bhem menstruace?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/9-tipu-jak-zmirnit-bolestivou-menstruaci-a-harmonizovat-cyklus\/#Jake_jsou_caste_priznaky_menstruace\" title=\"Jak\u00e9 jsou \u010dast\u00e9 p\u0159\u00edznaky menstruace?\">Jak\u00e9 jsou \u010dast\u00e9 p\u0159\u00edznaky menstruace?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/9-tipu-jak-zmirnit-bolestivou-menstruaci-a-harmonizovat-cyklus\/#Co_muze_zpusobit_bolestivou_menstruaci\" title=\"Co m\u016f\u017ee zp\u016fsobit bolestivou menstruaci?\">Co m\u016f\u017ee zp\u016fsobit bolestivou menstruaci?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/9-tipu-jak-zmirnit-bolestivou-menstruaci-a-harmonizovat-cyklus\/#9_zpusobu_jak_zmirnit_silnou_a_bolestivou_menstruaci\" title=\"9 zp\u016fsob\u016f, jak zm\u00edrnit silnou a bolestivou menstruaci\">9 zp\u016fsob\u016f, jak zm\u00edrnit silnou a bolestivou menstruaci<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/9-tipu-jak-zmirnit-bolestivou-menstruaci-a-harmonizovat-cyklus\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?&nbsp;\">Co si z toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0158ada \u017een bojuje ka\u017ed\u00fd m\u011bs\u00edc s nep\u0159\u00edjemn\u00fdmi p\u0159\u00edznaky premenstrua\u010dn\u00edho syndromu (PMS). Na ten pak plynule navazuje menstruace, a tak j\u00edzda na divok\u00e9 horsk\u00e9 dr\u00e1ze estrogenu a progesteronu pokra\u010duje d\u00e1le. <strong>V tomto obdob\u00ed m\u016f\u017eeme za\u017e\u00edvat bolest a k\u0159e\u010de ve spodn\u00ed \u010d\u00e1sti b\u0159icha i zad, siln\u00e9 krv\u00e1cen\u00ed, \u00fanavu nebo zm\u011bny n\u00e1lad.<\/strong> To v\u0161e m\u016f\u017ee naru\u0161it zvl\u00e1d\u00e1n\u00ed ka\u017edodenn\u00edch povinnost\u00ed, sn\u00ed\u017eit motivaci ke cvi\u010den\u00ed, dodr\u017eov\u00e1n\u00ed j\u00eddeln\u00ed\u010dku a dosahov\u00e1n\u00ed jak\u00fdchkoliv jin\u00fdch c\u00edl\u016f. M\u00edsto toho prole\u017e\u00edme X hodin u televize a vesel\u00e9 \u017eeny z reklam na hygienick\u00e9 pom\u016fcky na n\u00e1s p\u016fsob\u00ed jak z jin\u00e9ho sv\u011bta.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_se_s_telem_deje_behem_menstruace\"><\/span>Co se s t\u011blem d\u011bje b\u011bhem menstruace?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nadvl\u00e1du nad na\u0161\u00edm m\u011bs\u00ed\u010dn\u00edm cyklem maj\u00ed p\u0159edev\u0161\u00edm hormony. Jedn\u00e1 se hlavn\u011b o estrogen a progesteron. Jejich hladiny se v pr\u016fb\u011bhu cyklu m\u011bn\u00ed a s t\u00edm tak\u00e9 v\u0161e, co se odehr\u00e1v\u00e1 v na\u0161em t\u011ble. To se p\u0159ipravuje na p\u0159\u00edpadn\u00e9 zahn\u00edzd\u011bn\u00ed vaj\u00ed\u010dka a t\u011bhotenstv\u00ed. Pokud ale nenastane, je pot\u0159eba z t\u011bla vylou\u010dit narostlou d\u011blo\u017en\u00ed sliznici prost\u0159ednictv\u00edm menstruace. To se bohu\u017eel \u010dasto neobejde bez nep\u0159\u00edjemn\u00fdch p\u0159\u00edznak\u016f, jako jsou <strong>bolestiv\u00e9 k\u0159e\u010de, v\u00fdkyvy n\u00e1lad, nezvladateln\u00e9 <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-oklamat-chute-na-sladke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>chut\u011b na sladk\u00e9<\/strong><\/a><strong> a zv\u00fd\u0161en\u00e1 \u00fanava.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Menstruace typicky trv\u00e1 3\u20138 dn\u00ed a u v\u011bt\u0161iny z n\u00e1s je mo\u017en\u00e9 dop\u0159edu ur\u010dit, kdy se v r\u00e1mci m\u011bs\u00edce objev\u00ed. N\u011bkter\u00e9 \u017eeny ale bojuj\u00ed s<strong> nepravidelnost\u00ed, vynech\u00e1v\u00e1n\u00edm nebo nep\u0159\u00edjemn\u00fdmi projevy,<\/strong> kter\u00e9 maj\u00ed negativn\u00ed vliv na ka\u017edodenn\u00ed \u017eivot. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/iStock-1331428155-1124x766.jpg\" alt=\"Jak prob\u00edh\u00e1 menstruace?\" class=\"wp-image-355122\" width=\"843\" height=\"575\" title=\"Jak prob\u00edh\u00e1 menstruace?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jake_jsou_caste_priznaky_menstruace\"><\/span>Jak\u00e9 jsou \u010dast\u00e9 p\u0159\u00edznaky menstruace?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Menstrua\u010dn\u00ed symptomy a jejich intenzita se m\u016f\u017ee li\u0161it u ka\u017ed\u00e9 z n\u00e1s. Vliv na to m\u00e1 genetika, psychick\u00e9 faktory, ale tak\u00e9 \u017eivotn\u00ed styl. Krom\u011b krv\u00e1cen\u00ed jsou tyto projevy rovn\u011b\u017e <strong>sou\u010d\u00e1st\u00ed premenstrua\u010dn\u00edho syndromu (PMS).<\/strong> N\u011bkter\u00e9 z n\u00e1s je pr\u00e1v\u011b v r\u00e1mci PMS za\u017e\u00edvaj\u00ed v nejv\u011bt\u0161\u00ed m\u00ed\u0159e. V tomto p\u0159\u00edpad\u011b pak samotn\u00e1 menstruace m\u016f\u017ee paradoxn\u011b p\u0159edstavovat \u00falevu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Krv\u00e1cen\u00ed<\/h3>\n\n\n\n<p>S krv\u00ed odch\u00e1z\u00ed z t\u011bla narostl\u00e1 d\u011blo\u017en\u00ed sliznice. V p\u0159\u00edpad\u011b hormon\u00e1ln\u00ed nerovnov\u00e1hy, kdy sliznice naroste do nadm\u011brn\u00e9 tlou\u0161\u0165ky, m\u016f\u017ee b\u00fdt krv\u00e1cen\u00ed siln\u011bj\u0161\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Bolest v podb\u0159i\u0161ku a spodn\u00ed \u010d\u00e1sti zad<\/h3>\n\n\n\n<p>Tady jsou nej\u010dast\u011bj\u0161\u00edm vin\u00edkem l\u00e1tky s n\u00e1zvem <strong>prostaglandiny<\/strong>, kter\u00e9 produkuje d\u011blo\u017en\u00ed sliznice. Vyvol\u00e1vaj\u00ed stahy sval\u016f d\u011blohy, co\u017e slou\u017e\u00ed k vylou\u010den\u00ed jej\u00ed narostl\u00e9 vrstvy. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Zm\u011bny n\u00e1lady<\/h3>\n\n\n\n<p>Za to, \u017ee se c\u00edt\u00edme jako na emocion\u00e1ln\u00ed houpa\u010dce, m\u016f\u017ee pravd\u011bpodobn\u011b <strong>pokles serotoninu<\/strong>. Tento neurotransmiter toti\u017e \u00fazce souvis\u00ed s psychikou a n\u00e1ladou. Jeho hladina se zpravidla zvy\u0161uje a sni\u017euje spole\u010dn\u011b s estrogenem, kter\u00fd je zejm\u00e9na t\u011bsn\u011b p\u0159ed a na za\u010d\u00e1tku menstruace na n\u00edzk\u00fdch hodnot\u00e1ch. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Zv\u00fd\u0161en\u00e1 chu\u0165 na sladk\u00e1 a tu\u010dn\u00e1 j\u00eddla<\/h3>\n\n\n\n<p><strong>N\u00edzk\u00e1 hladina serotoninu<\/strong> m\u00e1 nejsp\u00ed\u0161 na sv\u011bdom\u00ed i zv\u00fd\u0161enou chu\u0165 na \u010dokol\u00e1du, su\u0161enky, chipsy a dal\u0161\u00ed j\u00eddla, po kter\u00fdch v t\u011bchto dnech tou\u017e\u00edme. Souvis\u00ed s n\u00ed toti\u017e sn\u00ed\u017een\u00e1 schopnost v navozen\u00ed pocitu sytosti. Mozek n\u00e1s pak m\u016f\u017ee nab\u00e1dat j\u00edst v\u00edce cukru a tuku, kter\u00e9 jsou bohat\u00e9 na energii. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/iStock-1291771060-1124x820.jpg\" alt=\"Jak\u00e9 jsou projevy PMS a menstruace?\" class=\"wp-image-355136\" width=\"843\" height=\"615\" title=\"Jak\u00e9 jsou projevy PMS a menstruace? \"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. \u00danava<\/h3>\n\n\n\n<p><strong>Sn\u00ed\u017een\u00e1 hladina serotoninu nebo naru\u0161en\u00fd sp\u00e1nek<\/strong> jsou nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010diny v\u011bt\u0161\u00edho pocitu \u00fanavy v tomto obdob\u00ed. B\u011bhem PMS a v prvn\u00edch dnech menstruace m\u016f\u017eeme m\u00edt kv\u016fli bolesti b\u0159icha a psychick\u00e9 nepohod\u011b probl\u00e9m neru\u0161en\u011b sp\u00e1t dostate\u010dn\u011b dlouho. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tr\u00e1p\u00ed v\u00e1s \u010dast\u00e1 \u00fanava a nev\u00edte si s n\u00ed rady? Mo\u017en\u00e1 by v\u00e1m mohl pomoci n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/proc-jste-porad-unaveni-7-nejcastejsich-pricin-a-jejich-reseni\/\" class=\"ek-link\"><strong>P<\/strong><\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/proc-jste-porad-unaveni-7-nejcastejsich-pricin-a-jejich-reseni\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ro\u010d jste po\u0159\u00e1d unaven\u00ed? 7 nej\u010dast\u011bj\u0161\u00edch p\u0159\u00ed\u010din a jejich \u0159e\u0161en\u00ed.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Bolest a citlivost prsou<\/h3>\n\n\n\n<p><strong>Estrogen a progesteron<\/strong> vyvol\u00e1vaj\u00ed zv\u011bt\u0161en\u00ed ml\u00e9\u010dn\u00fdch \u017el\u00e1z a v\u00fdvod\u016f, co\u017e se pak m\u016f\u017ee projevit nejen v\u011bt\u0161\u00edmi prsy, ale tak\u00e9 jej\u00edch bolest\u00ed a citlivost\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]&nbsp;&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Akn\u00e9 a jin\u00e9 projevy na poko\u017ece<\/h3>\n\n\n\n<p>Zat\u00edmco se hladiny estrogenu a progesteronu b\u011bhem menstruace pohybuj\u00ed na n\u00edzk\u00fdch hodnot\u00e1ch, <strong>testosteron <\/strong>z\u016fst\u00e1v\u00e1 v pr\u016fb\u011bhu cyklu t\u00e9m\u011b\u0159 beze zm\u011bny. V ur\u010ditou dobu se tak m\u016f\u017ee projevovat v\u00edce ne\u017e obvykle a zp\u016fsobit t\u0159eba pup\u00ednky a hor\u0161\u00ed vzhled poko\u017eky.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Nafouknut\u00e9 b\u0159icho a dal\u0161\u00ed za\u017e\u00edvac\u00ed pot\u00ed\u017ee<\/h3>\n\n\n\n<p><strong>Vysok\u00e1 hladina prostaglandin\u016f<\/strong> m\u016f\u017ee ovlivnit tak\u00e9 funkci st\u0159ev, a to pomoci zv\u00fd\u0161en\u00e9 kontrakce sval\u016f za\u017e\u00edvac\u00edho traktu. To se m\u016f\u017ee projevit nafouknut\u00fdm b\u0159ichem, z\u00e1cpou, ale tak\u00e9 \u010dast\u011bj\u0161\u00ed n\u00e1v\u0161t\u011bvou toalety.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\"> [8]<\/span>&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, co dal\u0161\u00edho m\u016f\u017ee zp\u016fsobit nafoukl\u00e9 b\u0159icho, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/proc-vas-trapi-nafoukle-bricho-a-jak-se-ho-zbavit\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pro\u010d v\u00e1s tr\u00e1p\u00ed nafoukl\u00e9 b\u0159icho a jak se ho zbavit?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Zadr\u017eov\u00e1n\u00ed vody<\/h3>\n\n\n\n<p>B\u011bhem PMS a v prvn\u00edch dnech menstruace se m\u016f\u017ee lehce zv\u00fd\u0161it na\u0161e t\u011blesn\u00e1 hmotnost, a to i o n\u011bkolik kg. Zna\u010dn\u00fd pod\u00edl na tom nese v\u011bt\u0161\u00ed zadr\u017eov\u00e1n\u00ed vody, kter\u00e9 je <strong>zp\u016fsobeno hormon\u00e1ln\u00edmi zm\u011bnami.<\/strong> Ka\u017ed\u00fdm dal\u0161\u00edm dnem menstruace se mno\u017estv\u00ed zadr\u017een\u00e9 vody postupn\u011b vrac\u00ed na norm\u00e1ln\u00ed hodnoty. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, co dal\u0161\u00edho m\u016f\u017ee st\u00e1t za r\u016fstem hmotnosti, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/proc-vam-vaha-ukazuje-vyssi-cislo-a-neni-to-tuk\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pro\u010d v\u00e1m v\u00e1ha ukazuje vy\u0161\u0161\u00ed \u010d\u00edslo a nen\u00ed to tuk.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/iStock-1066985758-1124x750.jpg\" alt=\"Zadr\u017eov\u00e1n\u00ed vody p\u0159i menstruaci\" class=\"wp-image-355150\" width=\"843\" height=\"563\" title=\"Zadr\u017eov\u00e1n\u00ed vody p\u0159i menstruaci\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1066985758-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1066985758-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1066985758-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1066985758-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_muze_zpusobit_bolestivou_menstruaci\"><\/span>Co m\u016f\u017ee zp\u016fsobit bolestivou menstruaci?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bolest v podb\u0159i\u0161ku a z\u00e1dech za\u017e\u00edv\u00e1 b\u011bhem PMS a v prvn\u00edch dnech menstruace v\u011bt\u0161ina z n\u00e1s. Zpravidla je snesiteln\u00e1 a bereme ji jako b\u011b\u017enou sou\u010d\u00e1st periody. <strong>N\u011bkter\u00e9 \u017eeny ale za\u017e\u00edvaj\u00ed bolesti a k\u0159e\u010de v takov\u00e9 intenzit\u011b,<\/strong> \u017ee maj\u00ed probl\u00e9my se zvl\u00e1d\u00e1n\u00edm b\u011b\u017en\u00e9ho \u017eivota. Tento stav se odborn\u011b naz\u00fdv\u00e1 <strong>dysmenorea<\/strong> a \u010dasto ho doprov\u00e1z\u00ed tak\u00e9 bolesti hlavy, z\u00e1vrat\u011b nevolnost nebo zvracen\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00e9 jsou nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010diny bolesti menstruace neboli dysmenorey?<strong><\/strong><\/h3>\n\n\n\n<p>Naj\u00edt konkr\u00e9tn\u00ed p\u0159\u00ed\u010dinu bolestiv\u00e9 menstruace je n\u011bkdy p\u011bkn\u00fd o\u0159\u00ed\u0161ek. Nejl\u00e9pe n\u00e1m s t\u00edm porad\u00ed l\u00e9ka\u0159 (gynekolog), kter\u00fd provede odborn\u00e9 vy\u0161et\u0159en\u00ed a na z\u00e1klad\u011b toho m\u016f\u017ee stanovit diagn\u00f3zu a p\u0159\u00edpadn\u00e9 \u0159e\u0161en\u00ed. Existuj\u00ed ale p\u0159\u00ed\u010diny, kter\u00e9 se u \u017een s dysmenoreou objevuj\u00ed \u010dast\u011bji. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1. Prim\u00e1rn\u00ed dysmenorea<\/h4>\n\n\n\n<p>V tomto p\u0159\u00edpad\u011b se k\u0159e\u010dovit\u00e1 bolest objevuje t\u011bsn\u011b p\u0159ed a na za\u010d\u00e1tku menstruace. Je <strong>zp\u016fsobena zejm\u00e9na prostaglandiny, kter\u00e9 se tvo\u0159\u00ed v d\u011blo\u017en\u00ed sliznici. <\/strong>Tyto l\u00e1tky vyvol\u00e1vaj\u00ed kontrakce sval\u016f a c\u00e9v d\u011blohy. Jejich hladina se s ka\u017ed\u00fdm dnem menstruace typicky sni\u017euje a stejn\u011b tak i vn\u00edman\u00e1 bolest. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Sekund\u00e1rn\u00ed dysmenorea<\/h4>\n\n\n\n<p>Tento typ se li\u0161\u00ed nejen p\u0159\u00ed\u010dinou, ale tak\u00e9 charakterem bolesti. Ta se v pr\u016fb\u011bhu \u010dasu m\u016f\u017ee postupn\u011b zhor\u0161ovat a zpravidla trv\u00e1 d\u00e9le ne\u017e b\u011b\u017en\u00e9 menstrua\u010dn\u00ed bolesti. Nej\u010dast\u011bj\u0161\u00edm zdrojem t\u011bchto pot\u00ed\u017e\u00ed je prob\u00edhaj\u00edc\u00ed onemocn\u011bn\u00ed reproduk\u010dn\u00edch org\u00e1n\u016f. K t\u011bm pat\u0159\u00ed <strong>endometri\u00f3za<\/strong>, kdy se \u010d\u00e1sti d\u011blo\u017en\u00ed sliznice dostanou mimo tento org\u00e1n. D\u00e1le pak tak\u00e9 <strong>PCOS <\/strong>neboli syndrom polycystick\u00fdch ovari\u00ed. Ten souvis\u00ed s hormon\u00e1ln\u00ed nerovnov\u00e1hou a b\u011b\u017en\u011b se tak projevuje naru\u0161en\u00edm pr\u016fb\u011bhu menstruace. Rovn\u011b\u017e m\u016f\u017ee b\u00fdt i p\u0159\u00ed\u010dinou pot\u00ed\u017e\u00ed s ot\u011bhotn\u011bn\u00edm. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete o PCOS dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/pcos-syndrom-ktery-by-mela-kazda-zena-znat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>PCOS &#8211; syndrom, kter\u00fd by m\u011bla ka\u017ed\u00e1 \u017eena zn\u00e1t.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_zpusobu_jak_zmirnit_silnou_a_bolestivou_menstruaci\"><\/span>9 zp\u016fsob\u016f, jak zm\u00edrnit silnou a bolestivou menstruaci<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Metod na lep\u0161\u00ed zvl\u00e1d\u00e1n\u00ed bolestiv\u00e9 menstruace (prim\u00e1rn\u00ed dysmenorey) existuje cel\u00e1 \u0159ada. Ka\u017ed\u00e1 z n\u00e1s si pak mezi nimi m\u016f\u017ee naj\u00edt tu, kter\u00e1 ji bude nejl\u00e9pe vyhovovat. Nemus\u00edme m\u00edt obavy z n\u011bjak\u00fdch \u0161amansk\u00fdch ritu\u00e1l\u016f nebo pit\u00ed kouzeln\u00fdch lektvar\u016f z Bradavic. Jedn\u00e1 se<strong> o jednoduch\u00e9 a naprosto p\u0159irozen\u00e9 zm\u011bny v ka\u017edodenn\u00edm \u017eivot\u011b,<\/strong> kter\u00e9 v\u0161ak mohou p\u0159in\u00e9st velk\u00e9 v\u00fdsledky v podob\u011b zm\u00edrn\u011bn\u00ed bolestiv\u00e9 menstruace. A mo\u017en\u00e1 d\u00edky nim u\u017e nebudeme muset u\u017e\u00edvat ibuprofen a dal\u0161\u00ed l\u00e9ky na tlumen\u00ed bolesti.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Zkuste si lehce zacvi\u010dit<\/h3>\n\n\n\n<p>Je skoro pravidlem, \u017ee v prvn\u00edch dnech menstruace, kdy je bolest nejintenzivn\u011bj\u0161\u00ed, n\u00e1s to t\u00e1hne sp\u00ed\u0161 na gau\u010d ne\u017e do posilovny. Na zved\u00e1n\u00ed t\u011b\u017ek\u00fdch \u010dinek, HIIT nebo n\u00e1ro\u010dn\u00e9 kardio prost\u011b nem\u00e1me ani pomy\u0161len\u00ed. Co ale vyzkou\u0161et <a href=\"https:\/\/gymbeam.cz\/blog\/joga-klic-k-fyzicke-a-psychicke-rovnovaze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">j\u00f3gu<\/a>, stre\u010dink, lehk\u00fd <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u011bh<\/a> nebo t\u0159eba proch\u00e1zku? Aktivity s n\u00edzkou intenzitou n\u00e1m toti\u017e pomohou<strong> l\u00e9pe prokrvit cel\u00e9 t\u011blo, uvolnit svaly v oblasti p\u00e1nve a hlavn\u011b vyplavit endorfiny.<\/strong> Konkr\u00e9tn\u011b beta-endorfin m\u00e1 toti\u017e krom\u011b pozitivn\u00edho \u00fa\u010dinku na n\u00e1ladu tak\u00e9 <strong>analgetick\u00e9 \u00fa\u010dinky.<\/strong> M\u016f\u017ee n\u00e1m tak pomoci sn\u00ed\u017eit vn\u00edmanou bolest. Nav\u00edc dok\u00e1\u017ee sn\u00ed\u017eit chu\u0165 k j\u00eddlu, co\u017e se b\u011bhem t\u011bchto dn\u00ed tak\u00e9 m\u016f\u017ee hodit. <span style=\"color:#ff6600\" class=\"tadv-color\">[12\u201313]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Pozitivn\u00ed \u00fa\u010dinky pravideln\u00e9ho cvi\u010den\u00ed na sn\u00ed\u017een\u00ed bolesti p\u0159i menstruaci potvrdila tak\u00e9 \u0159ada studi\u00ed.&nbsp;<\/li><li>\u00da\u010dastnice b\u011bhem nich cvi\u010dily 2\u20133x t\u00fddn\u011b po dobu 45\u201360 minut.&nbsp;<\/li><li>Nej\u010dast\u011bji se jednalo o lehk\u00e9 aerobn\u00ed aktivity, jako je b\u011bh, tanec nebo rychl\u00e1 ch\u016fze, d\u00e1le j\u00f3ga nebo izometrick\u00e9 cvi\u010den\u00ed.&nbsp;<\/li><li>Pohybov\u00e9 aktivity zpravidla vedly k <strong>poklesu u\u017e\u00edv\u00e1n\u00ed l\u00e9k\u016f proti bolesti a m\u00e9n\u011b \u010dast\u00e9 absenci v pr\u00e1ci \u010di ve \u0161kole<\/strong> z d\u016fvodu menstrua\u010dn\u00edch bolest\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[12\u201313]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/8W3A8503-1124x750.jpg\" alt=\"Jak cvi\u010dit b\u011bhem menstruace?\" class=\"wp-image-355178\" width=\"843\" height=\"563\" title=\"Jak cvi\u010dit b\u011bhem menstruace?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/8W3A8503-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/8W3A8503-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/8W3A8503-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Proh\u0159ejte se&nbsp;<\/h3>\n\n\n\n<p>Vyu\u017eit\u00ed tepla je jeden z nejzn\u00e1m\u011bj\u0161\u00edch zp\u016fsob\u016f, kter\u00e9 vyu\u017e\u00edv\u00e1me pro \u00falevu od bolesti. Doch\u00e1z\u00ed p\u0159i tom k <strong>uvoln\u011bn\u00ed svalov\u00e9ho nap\u011bt\u00ed, uvoln\u011bn\u00ed b\u0159i\u0161n\u00edch sval\u016f a zv\u00fd\u0161en\u00ed cirkulace krve<\/strong> v p\u00e1nvi. D\u00edky tomu se m\u016f\u017eeme zbavit m\u00edstn\u00edho p\u0159ekrven\u00ed a otok\u016f, kter\u00e9 jsou \u010dastou p\u0159\u00ed\u010dinou bolesti zp\u016fsobenou stla\u010den\u00edm nerv\u016f. Tradi\u010dn\u011b se vyu\u017e\u00edvaj\u00ed nah\u0159\u00e1t\u00e9 ru\u010dn\u00edky, h\u0159ejiv\u00e9 <a href=\"https:\/\/gymbeam.cz\/gelovy-sacek-hot-cold-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gelov\u00e9 s\u00e1\u010dky<\/a>, termofory nebo tepl\u00e1 sprcha. S m\u00edrnou bolest\u00ed n\u00e1m m\u016f\u017ee p\u0159i dodr\u017een\u00ed hygienick\u00fdch opat\u0159en\u00ed pomoci tak\u00e9 sauna. <span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jak se spr\u00e1vn\u011b saunovat a co v\u0161e krom\u011b \u00falevy od bolesti v\u00e1m to m\u016f\u017ee p\u0159in\u00e9st, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/saunovani-a-zdravi-spravny-postup-vyhody-a-ucinky-na-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Saunov\u00e1n\u00ed a zdrav\u00ed: Spr\u00e1vn\u00fd postup, v\u00fdhody a \u00fa\u010dinky na t\u011blo.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Po\u0159\u00e1dn\u011b se vysp\u011bte a odpo\u010d\u00edvejte<\/h3>\n\n\n\n<p>Hormon\u00e1ln\u00ed zm\u011bny a bolestiv\u00e9 k\u0159e\u010de p\u0159i menstruaci mohou naru\u0161it i sp\u00e1nek. Jeho nedostatek pak vede k \u00fanav\u011b, kter\u00e1 zase p\u0159isp\u00edv\u00e1 k hor\u0161\u00edmu zvl\u00e1d\u00e1n\u00ed projev\u016f menstruace. Z dlouhodob\u00e9ho hlediska m\u016f\u017ee \u0161patn\u00e1 kvalita sp\u00e1nku v\u00e9st dokonce k nepravideln\u00e9 menstruaci.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Jak sp\u00e1t l\u00e9pe b\u011bhem menstruace?&nbsp;<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V odpoledn\u00edch a ve\u010dern\u00edch hodin\u00e1ch je vhodn\u00e9 omezit k\u00e1vu a jin\u00e9 n\u00e1poje s obsahem kofeinu,<\/strong> alkohol a j\u00eddla s vysok\u00fdm obsahem tuku a kalori\u00ed.&nbsp;&nbsp;<\/li><li><strong>P\u0159ed span\u00edm se<\/strong> <strong>vyvarovat pou\u017e\u00edv\u00e1n\u00ed telefonu, po\u010d\u00edta\u010de a sledov\u00e1n\u00ed televize. <\/strong>P\u0159\u00edpadn\u011b na t\u011bchto za\u0159\u00edzen\u00edch m\u016f\u017eeme vyu\u017e\u00edt filtr modr\u00e9ho sv\u011btla.&nbsp;<\/li><li><strong>Lehk\u00e9 prota\u017een\u00ed nebo j\u00f3ga t\u011bsn\u011b p\u0159ed span\u00edm pom\u00e1h\u00e1 sn\u00ed\u017eit svalov\u00e9 nap\u011bt\u00ed, <\/strong>d\u00edky \u010demu\u017e v\u00edce uvoln\u00edme cel\u00e9 t\u011blo.&nbsp;<\/li><li><strong>Pravideln\u00e1 ve\u010dern\u00ed rutina n\u00e1s p\u0159iprav\u00ed na ulehnut\u00ed do postele. <\/strong>P\u0159ed span\u00edm si m\u016f\u017eeme d\u00e1t teplou sprchu, pot\u00e9 vytvo\u0159\u00edme v pokoji p\u0159\u00edjemnou atmosf\u00e9ru a taky po\u0159\u00e1dn\u011b vyv\u011btr\u00e1me. Pak pro zklidn\u011bn\u00ed organismu m\u016f\u017eeme chv\u00edli poslouchat t\u0159eba relaxa\u010dn\u00ed hudbu, \u010d\u00edst knihu a u toho pop\u00edjet bylinkov\u00fd \u010daj nebo tepl\u00e9 <a href=\"https:\/\/gymbeam.cz\/bio-cocoa-maca-drink-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kakao s macou<\/a>.&nbsp;<\/li><li><strong>Zm\u00edrnit bolest b\u0159icha m\u016f\u017ee pomoci nah\u0159\u00e1t\u00fd termofor a pak tak\u00e9 pozice, ve kter\u00e9 le\u017e\u00edme.<\/strong> V tom je ide\u00e1ln\u00ed pozice plodu, kdy si lehneme na bok, p\u0159it\u00e1hneme kolena k b\u0159ichu a obejmeme je rukama. Sn\u00ed\u017e\u00edme tak nap\u011bt\u00ed b\u0159i\u0161n\u00edch sval\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[15\u201316]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud m\u00e1te probl\u00e9my s us\u00edn\u00e1n\u00edm, mohly by v\u00e1m pomoci i dal\u0161\u00ed tipy k rychlej\u0161\u00edmu us\u00edn\u00e1n\u00ed a kvalitn\u011bj\u0161\u00edmu sp\u00e1nku v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak rychle usnout? Vyzkou\u0161ejte jednoduch\u00e9 tipy pro lep\u0161\u00ed sp\u00e1nek.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/iStock-1192627504-1124x749.jpg\" alt=\".Jak zlep\u0161it sp\u00e1nek b\u011bhem menstruace?\" class=\"wp-image-355192\" width=\"843\" height=\"562\" title=\".Jak zlep\u0161it sp\u00e1nek b\u011bhem menstruace?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1192627504-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1192627504-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1192627504-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1192627504-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Omezte p\u0159\u00edjem alkoholu<\/h3>\n\n\n\n<p>V tomto obdob\u00ed, kdy nejsme zrovna emo\u010dn\u011b stabiln\u00ed, n\u00e1s m\u016f\u017ee napadnout hledat \u0159e\u0161en\u00ed na dn\u011b skleni\u010dky v\u00edna. Alkohol n\u00e1m sice m\u016f\u017ee pomoci na chv\u00edli vypnout, uvolnit se a lehce otupit bolest. Pak ale zpravidla p\u0159ijde vyst\u0159\u00edzliv\u011bn\u00ed s je\u0161t\u011b hor\u0161\u00edmi p\u0159\u00edznaky menstruace a m\u00edrnou <a href=\"https:\/\/gymbeam.cz\/blog\/kocovina-proc-vznika-a-jak-se-ji-rychle-zbavit\/\" target=\"_blank\" aria-label=\"kocovinou (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kocovinou<\/a> navrch. S tou souvis\u00ed tak\u00e9 dehydratace, kter\u00e1 m\u016f\u017ee zp\u016fsobit zahu\u0161t\u011bn\u00ed menstrua\u010dn\u00ed krve. Na z\u00e1klad\u011b toho obt\u00ed\u017en\u011bji odch\u00e1z\u00ed d\u011blo\u017en\u00ed sliznice, co\u017e m\u016f\u017ee vyvolat <strong>je\u0161t\u011b v\u011bt\u0161\u00ed bolesti a k\u0159e\u010de ve spodn\u00ed \u010d\u00e1sti b\u0159icha.<\/strong> Alkohol m\u016f\u017ee nav\u00edc zv\u00fd\u0161it hladinu estrogenu a testosteronu v na\u0161em t\u011ble. To se m\u016f\u017ee n\u00e1sledn\u011b projevit je\u0161t\u011b v\u011bt\u0161\u00edmi v\u00fdkyvy n\u00e1lady, podr\u00e1\u017ed\u011bnost\u00ed a zhor\u0161en\u00edm dal\u0161\u00edch p\u0159\u00edznak\u016f PMS a menstruace. <span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>P\u0159ed za\u010d\u00e1tkem menstruace a v jej\u00edch prvn\u00edch dnech je vhodn\u00e9 si rad\u011bji sv\u016fj obl\u00edben\u00fd drink odpustit a zam\u011b\u0159it se na pit\u00ed vody a dal\u0161\u00edch nealkoholick\u00fdch n\u00e1poj\u016f.&nbsp;<\/li><li>\u010cist\u00e1 voda by m\u011bla tvo\u0159it v\u011bt\u0161inu z denn\u00edho p\u0159\u00edjmu tekutin.&nbsp;<\/li><li>Pitn\u00fd re\u017eim si m\u016f\u017eeme zpest\u0159i t\u0159eba <a href=\"https:\/\/gymbeam.cz\/moxy-daily-330-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bezkofeinov\u00fdm n\u00e1pojem<\/a> s BCAA, zinkem a vitam\u00edny, <a href=\"https:\/\/gymbeam.cz\/caje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010daji<\/a> nebo si vodu ochutit citr\u00f3nem, m\u00e1tou a dal\u0161\u00edmi bylinkami.&nbsp;<\/li><li>Za cel\u00fd den bychom m\u011bly vyp\u00edt 30\u201345 ml vody na kg t\u011blesn\u00e9 hmotnosti.&nbsp;&nbsp;&nbsp;&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Dejte pozor na nadbytek cukru i soli v potravin\u00e1ch<\/h3>\n\n\n\n<p>Kousek \u010dokol\u00e1dy, p\u00e1r su\u0161enek nebo porce doma p\u0159ipraven\u00e9ho dezertu n\u00e1m m\u016f\u017ee zlep\u0161it tyto n\u00e1ro\u010dn\u00e9 dny. J\u00edst ale sladk\u00e9 ke sn\u00eddani, ob\u011bdu i ve\u010de\u0159i u\u017e tak dobr\u00fd n\u00e1pad nebude. <strong>Vysok\u00fd p\u0159\u00edjem cukru m\u016f\u017ee podle studi\u00ed zvy\u0161ovat riziko bolestiv\u00e9 menstruace. <\/strong>Pokud d\u00e1v\u00e1me p\u0159ed sladk\u00fdm p\u0159ednost slan\u00fdm dobrot\u00e1m, jako jsou chipsy nebo solen\u00e9 o\u0159\u00ed\u0161ky, tak\u00e9 nem\u00e1me vyhr\u00e1no. Tyto potraviny maj\u00ed vysok\u00fd obsah soli, kter\u00e1 m\u016f\u017ee v nadm\u011brn\u00e9m mno\u017estv\u00ed zp\u016fsobit <strong>nafoukl\u00e9 b\u0159icho a tak\u00e9 zadr\u017eov\u00e1n\u00ed vody v t\u011ble. <\/strong>S t\u011bmito p\u0159\u00edznaky u\u017e i tak b\u011bhem PMS a menstruace bojujeme, tak\u017ee se nevypl\u00e1c\u00ed riskovat jejich zhor\u0161en\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/8D9925F2-BB3E-4956-ABA6-22730E944710-899x1124.jpg\" alt=\"Strava p\u0159i menstruaci\" class=\"wp-image-355206\" title=\"Strava p\u0159i menstruaci\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/8D9925F2-BB3E-4956-ABA6-22730E944710-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/8D9925F2-BB3E-4956-ABA6-22730E944710-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/8D9925F2-BB3E-4956-ABA6-22730E944710-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/8D9925F2-BB3E-4956-ABA6-22730E944710.jpg 1440w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">Jak j\u00edst b\u011bhem menstruace?<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>V pr\u016fb\u011bhu dne se sna\u017e\u00edme<strong> do ka\u017ed\u00e9ho j\u00eddla p\u0159id\u00e1vat b\u00edlkoviny <\/strong>(maso, ml\u00e9\u010dn\u00e9 v\u00fdrobky, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a>,<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> tofu<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-yum-yum-whey-beast-pink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">protein<\/a>), kter\u00e9 maj\u00ed vysokou syt\u00edc\u00ed schopnost. Nebudeme m\u00edt pak takovou pot\u0159ebu si po j\u00eddle d\u00e1vat je\u0161t\u011b dezert nebo extra sva\u010dinu. <\/li><li><strong>V j\u00eddle nevynech\u00e1v\u00e1me ani komplexn\u00ed sacharidy, <\/strong>jako jsou <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bezlepkove-ovesne-vlocky-jemne-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovesn\u00e9 vlo\u010dky<\/a>, celozrnn\u00e9 pe\u010divo, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a> nebo r\u00fd\u017ee. P\u0159ijmeme tak vl\u00e1kninu, kter\u00e1 n\u00e1s i v\u00edce zasyt\u00ed, a nebudeme cht\u00edt p\u0159\u00edjem sacharid\u016f doh\u00e1n\u011bt pomoc\u00ed sladk\u00fdch dobrot. <\/li><li><strong>Ani na zdrav\u00e9 tuky bychom nem\u011bly zapom\u00ednat. <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-lneny-olej-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Olej<\/a>, <a href=\"https:\/\/gymbeam.cz\/mix-prirodnich-orechu.html\" class=\"ek-link\">o\u0159ec<\/a><a aria-label=\"h (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/mix-prirodnich-orechu.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">h<\/a><a href=\"https:\/\/gymbeam.cz\/mix-prirodnich-orechu.html\" class=\"ek-link\">y<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/chia-seminka.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sem\u00ednka<\/a> n\u00e1m dodaj\u00ed energii a j\u00eddlo s jejich obsahem n\u00e1s tak\u00e9 v\u00edce uspokoj\u00ed. <\/li><li>P\u0159es den si<strong> ke ka\u017ed\u00e9mu j\u00eddlu p\u0159id\u00e1v\u00e1me porci ovoce nebo <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleniny<\/a>.<\/strong> Tyto superpotraviny n\u00e1m dodaj\u00ed pot\u0159ebn\u00e9 vitam\u00edny, miner\u00e1ln\u00ed l\u00e1tky a vl\u00e1kninu, kter\u00e1 je d\u016fle\u017eit\u00e1 pro zdrav\u00e9 tr\u00e1ven\u00ed. <\/li><li>Ml\u00e9\u010dnou \u010dokol\u00e1du nebo jin\u00e9<strong> sladkosti je lep\u0161\u00ed nahradit t\u0159eba \u010dtvere\u010dkem kvalitn\u00ed ho\u0159k\u00e9 \u010dokol\u00e1dy,<\/strong> kterou dopln\u00edme ovocem \u010di o\u0159\u00ed\u0161ky, nebo ji m\u016f\u017eeme p\u0159idat do ovesn\u00e9 ka\u0161e s proteinem. Z\u00edsk\u00e1me plnohodnotn\u00e9 j\u00eddlo a nebudeme m\u00edt tak silnou pot\u0159ebu sn\u00edst celou tabulku \u010dokol\u00e1dy. <\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-b437e433-ace0-4831-b02c-695efec79e6a\"><li><strong>Ve slo\u017een\u00ed j\u00eddel si hl\u00edd\u00e1me mno\u017estv\u00ed soli<\/strong> a sna\u017e\u00edme se naj\u00edt varianty s jej\u00edm ni\u017e\u0161\u00edm obsahem. Ide\u00e1ln\u00ed je si p\u0159ipravovat j\u00eddlo doma, proto\u017ee tak si m\u016f\u017eeme l\u00e9pe pohl\u00eddat mno\u017estv\u00ed pou\u017eit\u00e9 soli. Na dochucov\u00e1n\u00ed je vhodn\u00e9 pou\u017e\u00edvat bylinky, \u010desnek a dal\u0161\u00ed ko\u0159en\u00ed bez p\u0159idan\u00e9 soli.&nbsp;<\/li><li>Spr\u00e1vn\u00e9 <strong>tr\u00e1ven\u00ed podpo\u0159\u00edme tak\u00e9 probiotick\u00fdmi potravinami,<\/strong> jako je jogurt, kef\u00edrov\u00e9 ml\u00e9ko, kimchi, kysan\u00e9 zel\u00ed, <a href=\"https:\/\/gymbeam.cz\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a> nebo kombucha. <span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Komplexn\u00ed rady a doporu\u010den\u00ed na zdrav\u00e9 stravov\u00e1n\u00ed najdete v na\u0161em \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" aria-label=\"Co je zdrav\u00e1 strava a jak se nau\u010dit j\u00edst zdrav\u011b? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Co je zdrav\u00e1 strava a jak se nau\u010dit j\u00edst zdrav\u011b?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Pohl\u00eddejte si p\u0159\u00edjem d\u016fle\u017eit\u00fdch vitam\u00edn\u016f<\/h3>\n\n\n\n<p>Dostate\u010dn\u00fd p\u0159\u00edjem v\u0161ech vitam\u00edn\u016f je kl\u00ed\u010dov\u00fd pro zachov\u00e1n\u00ed na\u0161eho zdrav\u00ed. D\u016fle\u017eitou roli hraj\u00ed tak\u00e9 v menstrua\u010dn\u00edm cyklu a jeho hladk\u00e9m pr\u016fb\u011bhu. N\u011bkter\u00e9 z nich dokonce podle studi\u00ed <strong>mohou p\u0159isp\u011bt ke zm\u00edrn\u011bn\u00ed p\u0159\u00edznak\u016f PMS a menstruace.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Jak\u00e9 vitam\u00edny mohou podle v\u011bdeck\u00fdch prac\u00ed ovlivnit menstrua\u010dn\u00ed cyklus?&nbsp;<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.cz\/vitamin-b1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn B1<\/strong><\/a> <strong>dok\u00e1\u017ee sn\u00ed\u017eit p\u0159\u00edznaky PMS<\/strong> a jeho suplementace se uk\u00e1zala jako efektivn\u00ed u \u017een s bolestivou a silnou menstruac\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/span><\/li><li><a href=\"https:\/\/gymbeam.cz\/vitamin-b6-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn B6<\/strong><\/a> <strong>je d\u016fle\u017eit\u00fd pro tvorbu neurotransmiter\u016f dopaminu a serotoninu.<\/strong> Tyto l\u00e1tky \u00fazce souvis\u00ed s n\u00e1ladou a dok\u00e1\u017eou regulovat pocity \u00fazkosti a chuti k j\u00eddlu. Dopamin se spojuje tak\u00e9 s pocity spokojenosti a \u0161t\u011bst\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/span><\/li><li><a href=\"https:\/\/gymbeam.cz\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn D<\/strong><\/a> je pro n\u00e1s kl\u00ed\u010dov\u00fd nejen z hlediska imunity a vst\u0159eb\u00e1v\u00e1n\u00ed v\u00e1pn\u00edku. <strong>Pod\u00edl\u00ed se tak\u00e9 na zachov\u00e1n\u00ed pravideln\u00e9 menstruace<\/strong> a jej\u00edm bezprobl\u00e9mov\u00e9m pr\u016fb\u011bhu. Krom\u011b toho m\u00e1 vliv na hormon\u00e1ln\u00ed zdrav\u00ed a jeho n\u00edzk\u00e1 hladina se objevuje u \u017een s PCOS. <span style=\"color:#ff6600\" class=\"tadv-color\">[22]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/b-complex.jpg\" alt=\"Vitam\u00edny na zm\u00edrn\u011bn\u00ed bolestiv\u00e9 menstruace\" class=\"wp-image-355222\" width=\"843\" height=\"562\" title=\"Vitam\u00edny na zm\u00edrn\u011bn\u00ed bolestiv\u00e9 menstruace\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/b-complex.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/b-complex-400x267.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Ho\u0159\u010d\u00edk, v\u00e1pn\u00edk, zinek a omega 3<\/h3>\n\n\n\n<p>Miner\u00e1ln\u00ed l\u00e1tky a tak\u00e9 zdrav\u00e9 tuky ve form\u011b omega 3 mastn\u00fdch kyselin se rovn\u011b\u017e pod\u00edlej\u00ed na spr\u00e1vn\u00e9m fungov\u00e1n\u00ed \u017eensk\u00e9ho organismu. Jejich nedostatek se pak \u010dasto objevuje u \u017een s PMS a dysmenoreou. Z toho d\u016fvodu se v\u011bdci pustili do zkoum\u00e1n\u00ed <strong>vlivu t\u011bchto l\u00e1tek na fyzick\u00e9 i psychick\u00e9 projevy menstrua\u010dn\u00edho cyklu. <\/strong>Na z\u00e1klad\u011b studi\u00ed p\u0159i\u0161li na jejich prosp\u011b\u0161n\u00e9 \u00fa\u010dinky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ho\u0159\u010d\u00edk<\/strong><\/a><strong> dok\u00e1\u017ee zm\u00edrnit projevy PMS i menstruace,<\/strong> a to zejm\u00e9na d\u00edky sv\u00fdm relaxa\u010dn\u00edm \u00fa\u010dink\u016fm na nervovou soustavu i svaly. M\u016f\u017ee tak pomoci uvolnit svalov\u00e9 nap\u011bt\u00ed v oblasti d\u011blohy, a zm\u00edrnit tak bolestiv\u00e9 k\u0159e\u010de. V dopl\u0148c\u00edch stravy se \u010dasto kombinuje s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/magnesium-chelate-b6-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00ednem B6<\/a>. V tomto spojen\u00ed se prok\u00e1zal vliv na zm\u00edrn\u011bn\u00ed ne\u017e\u00e1douc\u00edch projev\u016f menstruace, jako je zadr\u017eov\u00e1n\u00ed vody, bolest b\u0159icha a \u00fazkostn\u00e9 stavy. <span style=\"color:#ff6600\" class=\"tadv-color\">[23]<\/span><\/li><li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vapnik-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">V\u00e1pn\u00edk<\/a> se tak\u00e9 osv\u011bd\u010dil u \u017een, kter\u00e9 m\u011bly nep\u0159\u00edjemn\u00e9 p\u0159\u00edznaky PMS a menstruace. <\/strong>Dok\u00e1zal u nich sn\u00ed\u017eit zadr\u017eov\u00e1n\u00ed vody, chu\u0165 k j\u00eddlu a bolest, kter\u00e1 se objevuje v t\u00e9to f\u00e1zi cyklu. <span style=\"color:#ff6600\" class=\"tadv-color\">[24]<\/span><\/li><li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Omega 3 mastn\u00e9 kyseliny<\/a><\/strong> mohou p\u0159isp\u011bt k pravidelnosti menstrua\u010dn\u00edho cyklu. Jejich suplementace se osv\u011bd\u010dila tak\u00e9 u \u017een s PCOS. <span style=\"color:#ff6600\" class=\"tadv-color\">[25]<\/span><\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/zinek-100-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zinek<\/strong><\/a><strong> dok\u00e1\u017ee sn\u00ed\u017eit tvorbu prostaglandin\u016f,<\/strong> kter\u00e9 jsou hlavn\u00edm vin\u00edkem k\u0159e\u010d\u00ed v b\u0159i\u0161e. Nav\u00edc je zn\u00e1m pro sv\u00e9 pozitivn\u00ed \u00fa\u010dinky na reproduk\u010dn\u00ed funkce. <span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/chromium-picolinate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Chrom<\/strong><\/a><strong> p\u0159isp\u00edv\u00e1 v t\u011ble k regulaci hladiny krevn\u00edho cukru,<\/strong> d\u00edky \u010demu\u017e pom\u00e1h\u00e1 tlumit nezvladateln\u00e9 chut\u011b na sladk\u00e9. Z toho d\u016fvodu je obl\u00edbenou sou\u010d\u00e1st\u00ed dopl\u0148k\u016f stravy pro sn\u00ed\u017een\u00ed chuti k j\u00eddlu, jako je t\u0159eba <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/appetite-control-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Appetite control<\/a>.&nbsp;&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[27]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/WhatsApp-Image-2022-04-20-at-9.19.13-AM-1-1-1124x749.jpeg\" alt=\"Miner\u00e1ln\u00ed l\u00e1tky na zm\u00edrn\u011bn\u00ed menstrua\u010dn\u00ed bolesti\" class=\"wp-image-355236\" width=\"843\" height=\"562\" title=\"Miner\u00e1ln\u00ed l\u00e1tky na zm\u00edrn\u011bn\u00ed menstrua\u010dn\u00ed bolesti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/WhatsApp-Image-2022-04-20-at-9.19.13-AM-1-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/WhatsApp-Image-2022-04-20-at-9.19.13-AM-1-1-400x266.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/WhatsApp-Image-2022-04-20-at-9.19.13-AM-1-1-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/WhatsApp-Image-2022-04-20-at-9.19.13-AM-1-1.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Vyzkou\u0161ejte s\u00edlu bylinek<\/h3>\n\n\n\n<p>Tak\u00e9 bylinky n\u00e1m mohou pomoci snadn\u011bji p\u0159ekonat tohle nelehk\u00e9 obdob\u00ed. \u0158ada z nich se ve studi\u00edch osv\u011bd\u010dila p\u0159i \u0159e\u0161en\u00ed nepravideln\u00e9 i bolestiv\u00e9 menstruace. <strong>Maj\u00ed uklid\u0148uj\u00edc\u00ed \u00fa\u010dinky a v t\u011ble mohou p\u016fsobit podobn\u00fdm zp\u016fsobem jako hormon \u0161t\u011bst\u00ed dopamin.<\/strong> A toho nen\u00ed b\u011bhem na\u0161ich dn\u00ed nikdy dost. Krom\u011b toho mohou p\u0159isp\u011bt k \u00faprav\u011b na\u0161eho rozhozen\u00e9ho za\u017e\u00edv\u00e1n\u00ed a zbavit n\u00e1s nafoukl\u00e9ho b\u0159icha. <span style=\"color:#ff6600\" class=\"tadv-color\">[28\u201329]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Nejpou\u017e\u00edvan\u011bj\u0161\u00ed bylinky na zm\u00edrn\u011bn\u00ed projev\u016f PMS a menstruace<strong><\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>he\u0159m\u00e1nek prav\u00fd <em>(Matricaria chamomilla)<\/em>&nbsp;<\/li><li><a href=\"https:\/\/gymbeam.cz\/bio-zazvorovy-prasek-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">z\u00e1zvor l\u00e9ka\u0159sk\u00fd<\/a><em> (Zingiber officinale)<\/em><\/li><li>fenykl obecn\u00fd <em>(Foeniculum vulgare)<\/em><\/li><li>kontryhel obecn\u00fd <em>(Alchemilla vulgaris)<\/em><\/li><li>drmek obecn\u00fd <em>(Vitex agnus castus)<\/em>&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ka\u017ed\u00e9 z n\u00e1s m\u016f\u017ee vyhovovat a fungovat jin\u00e1 bylinka. M\u016f\u017eeme je naj\u00edt v \u010daj\u00edch nebo ve form\u011b extraktu v dopl\u0148c\u00edch stravy. <span style=\"color:#ff6600\" class=\"tadv-color\">[28\u201329]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Vyzkou\u0161ejte komplexn\u00ed dopl\u0148ky stravy&nbsp;<\/h3>\n\n\n\n<p>Dopl\u0148ky stravy pro \u017eeny, jako je nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/pink-balance-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pink Balance<\/strong><\/a>, v sob\u011b spojuj\u00ed s\u00edlu vitam\u00edn\u016f, miner\u00e1ln\u00edch l\u00e1tek a v\u00fdta\u017ek\u016f z rostlin. D\u00edky sv\u00e9mu komplexn\u00edmu slo\u017een\u00ed pak <strong>dok\u00e1\u017eou zac\u00edlit na celou \u0159adu nep\u0159\u00edjemn\u00fdch projev\u016f PMS a menstruace. <\/strong>Pink balance je ide\u00e1ln\u00ed tak\u00e9 pro \u017eeny s PCOS, nepravideln\u00fdm a bolestiv\u00fdm cyklem. Ocen\u00ed jej rovn\u011b\u017e sle\u010dny a d\u00e1my, kter\u00e9 tyto pot\u00ed\u017ee nemaj\u00ed, ale cht\u011bj\u00ed se b\u011bhem sv\u00fdch dn\u016f jen c\u00edtit o n\u011bco l\u00e9pe. Obsa\u017een\u00e9 l\u00e1tky p\u016fsob\u00ed blahod\u00e1rn\u011b na psychiku i reproduk\u010dn\u00ed funkce a pom\u00e1haj\u00ed se spr\u00e1vn\u00fdm pr\u016fb\u011bhem kl\u00ed\u010dov\u00fdch f\u00e1z\u00ed cyklu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b ji\u017e zm\u00edn\u011bn\u00e9ho zinku, extraktu z kontryhele \u010di fenyklu, najdeme v tomto suplementu i dal\u0161\u00ed \u00fa\u010dinn\u00e9 l\u00e1tky. Nap\u0159\u00edklad myo-inozitol je molekula podobn\u00e1 vitam\u00edn\u016fm, kter\u00e1 se vyu\u017e\u00edv\u00e1 p\u0159i l\u00e9\u010db\u011b PCOS. Podle odborn\u00edk\u016f, kte\u0159\u00ed se v\u011bnovali v\u00fdzkumu t\u00e9to l\u00e1tky, dok\u00e1\u017ee nav\u00edc zv\u00fd\u0161it hladinu serotoninu. To je nejsp\u00ed\u0161 d\u016fvod, pro\u010d se <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/inositol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>myo-inozitol<\/strong><\/a><strong> tak \u010dasto spojuje s lep\u0161\u00ed n\u00e1ladou a zm\u00edrn\u011bn\u00edm \u00fazkosti. <\/strong>Obsa\u017een\u00fd vitam\u00edn <a href=\"https:\/\/gymbeam.cz\/kyselina-listova-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>B9 (kyselina listov\u00e1)<\/strong><\/a><strong> p\u0159isp\u00edv\u00e1 ke sn\u00ed\u017een\u00ed \u00fanavy a vy\u010derp\u00e1n\u00ed, <\/strong>co\u017e pom\u016f\u017ee zejm\u00e9na ve dnech, kdy se c\u00edt\u00edme celkov\u011b bez energie. D\u00e1le kyselina<strong> alfa lipoov\u00e1 (ALA) <\/strong>je spojov\u00e1na zejm\u00e9na s podporou hladiny glyk\u00e9mie, d\u00edky \u010demu\u017e m\u016f\u017ee <strong>pomoci sn\u00ed\u017eit chu\u0165 na sladk\u00e9.&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/IMG_8159-Edit-1-1124x749.jpg\" alt=\"Dopln\u011bk stravy pro zm\u00edrn\u011bn\u00ed projevu PMS a menstruace\" class=\"wp-image-355264\" width=\"843\" height=\"562\" title=\"Dopln\u011bk stravy pro zm\u00edrn\u011bn\u00ed projevu PMS a menstruace\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8159-Edit-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8159-Edit-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8159-Edit-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8159-Edit-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0161echny ty psychick\u00e9 a fyzick\u00e9 pot\u00ed\u017ee, kter\u00e9 za\u017e\u00edv\u00e1me b\u011bhem menstruace, dok\u00e1\u017eou potr\u00e1pit nejen n\u00e1s, ale n\u011bkdy to odnese i na\u0161e okol\u00ed. Na\u0161t\u011bst\u00ed existuj\u00ed zp\u016fsoby, jak je zm\u00edrnit, a proplout tak t\u011bmi n\u00e1ro\u010dn\u00fdmi dny o n\u011bco snadn\u011bji.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V prvn\u00ed \u0159ad\u011b m\u016f\u017eeme <strong>vyzkou\u0161et p\u00e1r zm\u011bn v \u017eivotn\u00edm stylu. <\/strong>Zm\u00edrnit bolest a nap\u011bt\u00ed ve spodn\u00ed \u010d\u00e1sti b\u0159icha a zad m\u016f\u017ee lehk\u00e1 pohybov\u00e1 aktivita, jako je j\u00f3ga nebo proch\u00e1zka. <strong>Vhodn\u00fd v\u00fdb\u011br potravin n\u00e1m zase pom\u016f\u017ee zkrotit chut\u011b na sladk\u00e9<\/strong> a tak\u00e9 zm\u00edrnit nad\u00fdm\u00e1n\u00ed \u010di jin\u00e9 tr\u00e1vic\u00ed pot\u00ed\u017ee. Vhodn\u00e9 je rovn\u011b\u017e se zam\u011b\u0159it na <strong>dostatek sp\u00e1nku, kter\u00fd n\u00e1m dod\u00e1 energii pro lep\u0161\u00ed zvl\u00e1dnut\u00ed t\u011bchto dn\u00ed.<\/strong> To v\u0161e pak m\u016f\u017eeme podpo\u0159it vybran\u00fdmi vitam\u00edny, miner\u00e1ln\u00edmi l\u00e1tkami nebo bylinkami. Najdeme je t\u0159eba i v komplexn\u00edch dopl\u0148c\u00edch stravy, jako je Pink Balance, kter\u00fd je navr\u017een na m\u00edru pot\u0159eb\u00e1m \u017eensk\u00e9ho t\u011bla.&nbsp;<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil a dozv\u011bd\u011bli jste se z n\u011bj nov\u00e9 informace, sd\u00edlejte ho i se sv\u00fdmi kamar\u00e1dkami. Ty se jist\u011b tak\u00e9 r\u00e1dy dozv\u011bd\u00ed, jak l\u00e9pe zvl\u00e1dat PMS a bolestiv\u00e9 projevy menstruace.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jak se zbavit bolestiv\u00e9 menstruace? Pomoci m\u016f\u017ee pohyb, spr\u00e1vn\u011b zvolen\u00e1 strava, ale tak\u00e9 vybran\u00e9 vitam\u00edny a miner\u00e1ln\u00ed l\u00e1tky. Dal\u0161\u00ed tipy na snaz\u0161\u00ed pr\u016fb\u011bh menstruace najdete v \u010dl\u00e1nku. <\/p>\n","protected":false},"author":129,"featured_media":355088,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6189,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-355082","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-pcos-cs","9":"tag-zdravi","10":"tag-zdravy-zivotni-styl","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 tip\u016f, jak zm\u00edrnit bolestivou menstruaci a harmonizovat cyklus - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak\u00e9 jsou nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010diny bolestiv\u00e9 menstruace a co na to pom\u00e1h\u00e1? Zm\u00edrnit je m\u016f\u017ee vhodn\u00e1 strava p\u0159i menstruaci, pohyb a vybran\u00e9 vitam\u00edny i miner\u00e1ln\u00ed l\u00e1tky.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/9-tipu-jak-zmirnit-bolestivou-menstruaci-a-harmonizovat-cyklus\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"9 tip\u016f, jak zm\u00edrnit bolestivou menstruaci a harmonizovat cyklus - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Jak\u00e9 jsou nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010diny bolestiv\u00e9 menstruace a co na to pom\u00e1h\u00e1? 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