{"id":357973,"date":"2022-05-04T07:58:59","date_gmt":"2022-05-04T05:58:59","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=357973"},"modified":"2023-09-25T09:53:06","modified_gmt":"2023-09-25T07:53:06","slug":"9-tipov-ako-zmiernit-bolestivu-menstruaciu-a-harmonizovat-cyklus","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/9-tipov-ako-zmiernit-bolestivu-menstruaciu-a-harmonizovat-cyklus\/","title":{"rendered":"9 tipov, ako zmierni\u0165 bolestiv\u00fa men\u0161tru\u00e1ciu a harmonizova\u0165 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.sk\/blog\/9-tipov-ako-zmiernit-bolestivu-menstruaciu-a-harmonizovat-cyklus\/#Co_sa_s_telom_deje_pocas_menstruacie\" title=\"\u010co sa s telom deje po\u010das men\u0161tru\u00e1cie?\">\u010co sa s telom deje po\u010das men\u0161tru\u00e1cie?<\/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.sk\/blog\/9-tipov-ako-zmiernit-bolestivu-menstruaciu-a-harmonizovat-cyklus\/#Ake_su_caste_priznaky_menstruacie\" title=\"Ak\u00e9 s\u00fa \u010dast\u00e9 pr\u00edznaky men\u0161tru\u00e1cie?\">Ak\u00e9 s\u00fa \u010dast\u00e9 pr\u00edznaky men\u0161tru\u00e1cie?<\/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.sk\/blog\/9-tipov-ako-zmiernit-bolestivu-menstruaciu-a-harmonizovat-cyklus\/#Co_moze_sposobit_bolestivu_menstruaciu\" title=\"\u010co m\u00f4\u017ee sp\u00f4sobi\u0165 bolestiv\u00fa men\u0161tru\u00e1ciu?\">\u010co m\u00f4\u017ee sp\u00f4sobi\u0165 bolestiv\u00fa men\u0161tru\u00e1ciu?<\/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.sk\/blog\/9-tipov-ako-zmiernit-bolestivu-menstruaciu-a-harmonizovat-cyklus\/#9_sposobov_ako_zmiernit_silnu_a_bolestivu_menstruaciu\" title=\"9 sp\u00f4sobov, ako zmierni\u0165 siln\u00fa a bolestiv\u00fa men\u0161tru\u00e1ciu\">9 sp\u00f4sobov, ako zmierni\u0165 siln\u00fa a bolestiv\u00fa men\u0161tru\u00e1ciu<\/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.sk\/blog\/9-tipov-ako-zmiernit-bolestivu-menstruaciu-a-harmonizovat-cyklus\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ve\u013ea \u017eien bojuje ka\u017ed\u00fd mesiac s nepr\u00edjemn\u00fdmi pr\u00edznakmi predmen\u0161trua\u010dn\u00e9ho syndr\u00f3mu (PMS). Na ten potom plynule nadv\u00e4zuje men\u0161tru\u00e1cia, a tak jazda na divokej horskej dr\u00e1he estrog\u00e9nu a progester\u00f3nu pokra\u010duje \u010falej. <strong>V tomto obdob\u00ed m\u00f4\u017eeme za\u017e\u00edva\u0165 boles\u0165 a k\u0155\u010de v spodnej \u010dasti brucha i chrbta, siln\u00e9 krv\u00e1canie, \u00fanavu alebo zmeny n\u00e1lad.<\/strong> To v\u0161etko m\u00f4\u017ee naru\u0161i\u0165 zvl\u00e1danie ka\u017edodenn\u00fdch povinnost\u00ed, zn\u00ed\u017ei\u0165 motiv\u00e1ciu na cvi\u010denie, dodr\u017eiavanie jed\u00e1lni\u010dka a dosahovanie ak\u00fdchko\u013evek in\u00fdch cie\u013eov. Namiesto toho prele\u017e\u00edme X-hod\u00edn pri telev\u00edzii a vesel\u00e9 \u017eeny z rekl\u00e1m na hygienick\u00e9 pom\u00f4cky na n\u00e1s p\u00f4sobia ako z in\u00e9ho sveta.<\/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_sa_s_telom_deje_pocas_menstruacie\"><\/span>\u010co sa s telom deje po\u010das men\u0161tru\u00e1cie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nadvl\u00e1du nad na\u0161\u00edm mesa\u010dn\u00fdm cyklom maj\u00fa predov\u0161etk\u00fdm horm\u00f3ny. Ide hlavne o estrog\u00e9n a progester\u00f3n. Ich hladiny sa v priebehu cyklu menia a s t\u00fdm aj v\u0161etko, \u010do sa odohr\u00e1va v na\u0161om tele. To sa pripravuje na pr\u00edpadn\u00e9 zahniezdenie vaj\u00ed\u010dka a na tehotenstvo. Pokia\u013e ale nenastane, je potrebn\u00e9 z tela vyl\u00fa\u010di\u0165 narasten\u00fa sliznicu maternice prostredn\u00edctvom men\u0161tru\u00e1cie. To sa bohu\u017eia\u013e \u010dasto nezaob\u00edde bez nepr\u00edjemn\u00fdch pr\u00edznakov, ako s\u00fa <strong>bolestiv\u00e9 k\u0155\u010de, v\u00fdkyvy n\u00e1lad, nezvl\u00e1dnute\u013en\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/ako-oklamat-chute-na-sladke\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">chute na sladk\u00e9<\/span><\/a> a zv\u00fd\u0161en\u00e1 \u00fanava.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Men\u0161tru\u00e1cia typicky trv\u00e1 3 &#8211; 8 dn\u00ed a u v\u00e4\u010d\u0161iny z n\u00e1s je mo\u017en\u00e9 dopredu ur\u010di\u0165, kedy sa v r\u00e1mci mesiaca objav\u00ed. Niektor\u00e9 \u017eeny ale bojuj\u00fa s <strong>nepravidelnos\u0165ou, vynech\u00e1van\u00edm alebo nepr\u00edjemn\u00fdmi prejavmi,<\/strong> ktor\u00e9 maj\u00fa negat\u00edvny vplyv na ka\u017edodenn\u00fd \u017eivot. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<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=\"Ako prebieha men\u0161tru\u00e1cia?\" class=\"wp-image-355122\" style=\"width:843px;height:575px\" width=\"843\" height=\"575\" title=\"Ako prebieha men\u0161tru\u00e1cia?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_su_caste_priznaky_menstruacie\"><\/span>Ak\u00e9 s\u00fa \u010dast\u00e9 pr\u00edznaky men\u0161tru\u00e1cie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Men\u0161trua\u010dn\u00e9 sympt\u00f3my a ich intenzita sa m\u00f4\u017eu l\u00ed\u0161i\u0165 u ka\u017edej z n\u00e1s. Vplyv na to m\u00e1 genetika, psychick\u00e9 faktory, ale aj \u017eivotn\u00fd \u0161t\u00fdl. Okrem krv\u00e1cania s\u00fa tieto prejavy tie\u017e <strong>s\u00fa\u010das\u0165ou predmen\u0161trua\u010dn\u00e9ho syndr\u00f3mu (PMS).<\/strong> Niektor\u00e9 z n\u00e1s ich pr\u00e1ve v r\u00e1mci PMS za\u017e\u00edvaj\u00fa v tej najv\u00e4\u010d\u0161ej miere. V tomto pr\u00edpade potom samotn\u00e1 men\u0161tru\u00e1cia m\u00f4\u017ee paradoxne predstavova\u0165 \u00fa\u013eavu.<\/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\u00e1canie<\/h3>\n\n\n\n<p>S krvou odch\u00e1dza z tela narasten\u00e1 sliznica maternice. V pr\u00edpade hormon\u00e1lnej nerovnov\u00e1hy, kedy sliznica narastie do nadmernej hr\u00fabky, m\u00f4\u017ee by\u0165 krv\u00e1canie silnej\u0161ie.<\/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. Boles\u0165 v podbru\u0161ku a spodnej \u010dasti chrbta<\/h3>\n\n\n\n<p>Tu s\u00fa naj\u010dastej\u0161\u00edm vinn\u00edkom l\u00e1tky s n\u00e1zvom <strong>prostagland\u00edny<\/strong>, ktor\u00e9 produkuje sliznica maternice. Vyvol\u00e1vaj\u00fa s\u0165ahy svalov maternice, \u010do sl\u00fa\u017ei na vyl\u00fa\u010denie jej narastenej vrstvy. <span style=\"color: #ff6600;\">[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. Zmeny n\u00e1lady<\/h3>\n\n\n\n<p>Za to, \u017ee sa c\u00edtime ako na emocion\u00e1lnej hojda\u010dke, m\u00f4\u017ee pravdepodobne <strong>pokles s\u00e9roton\u00ednu.<\/strong> Tento neurotransmiter toti\u017e \u00fazko s\u00favis\u00ed s psychikou a n\u00e1ladou. Jeho hladina sa spravidla zvy\u0161uje a zni\u017euje spolo\u010dne s estrog\u00e9nom, ktor\u00fd je najm\u00e4 tesne pred a na za\u010diatku men\u0161tru\u00e1cie na n\u00edzkych hodnot\u00e1ch. <span style=\"color: #ff6600;\">[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\u00e9 a tu\u010dn\u00e9 jedl\u00e1<\/h3>\n\n\n\n<p><strong>N\u00edzka hladina s\u00e9roton\u00ednu<\/strong> m\u00e1 najsk\u00f4r na svedom\u00ed aj zv\u00fd\u0161en\u00fa chu\u0165 na \u010dokol\u00e1du, su\u0161ienky, chipsy a \u010fal\u0161ie jedl\u00e1, po ktor\u00fdch v t\u00fdchto d\u0148och t\u00fa\u017eime. S\u00favis\u00ed s \u0148ou toti\u017e zn\u00ed\u017een\u00e1 schopnos\u0165 v navoden\u00ed pocitu s\u00fdtosti. Mozog n\u00e1s potom m\u00f4\u017ee nab\u00e1da\u0165 jes\u0165 viac cukru a tuku, ktor\u00e9 s\u00fa bohat\u00e9 na energiu. <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<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=\"Ak\u00e9 s\u00fa prejavy PMS a men\u0161tru\u00e1cie?\" class=\"wp-image-355136\" style=\"width:843px;height:615px\" width=\"843\" height=\"615\" title=\"Ak\u00e9 s\u00fa prejavy PMS a men\u0161tru\u00e1cie?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. \u00danava<\/h3>\n\n\n\n<p><strong>Zn\u00ed\u017een\u00e1 hladina s\u00e9roton\u00ednu alebo naru\u0161en\u00fd sp\u00e1nok<\/strong> s\u00fa naj\u010dastej\u0161ie pr\u00ed\u010diny v\u00e4\u010d\u0161ieho pocitu \u00fanavy v tomto obdob\u00ed. Po\u010das PMS a v prv\u00fdch d\u0148och men\u0161tru\u00e1cie m\u00f4\u017eeme ma\u0165 kv\u00f4li bolesti brucha a psychickej nepohode probl\u00e9m neru\u0161ene spa\u0165 dostato\u010dne dlho. <span style=\"color: #ff6600;\">[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\u00e1pi v\u00e1s \u010dast\u00e1 \u00fanava a neviete si s \u0148ou rady? Mo\u017eno by v\u00e1m mohol pom\u00f4c\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/preco-ste-stale-unaveni-7-najcastejsich-pricin-a-ich-riesenia\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Pre\u010do ste st\u00e1le unaven\u00ed? 7 naj\u010dastej\u0161\u00edch pr\u00ed\u010din a ich rie\u0161enie.<\/strong><\/span><\/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. Boles\u0165 a citlivos\u0165 p\u0155s<\/h3>\n\n\n\n<p><strong>Estrog\u00e9n a progester\u00f3n<\/strong> vyvol\u00e1vaj\u00fa zv\u00e4\u010d\u0161enie mlie\u010dnych \u017eliaz a v\u00fdvodov, \u010do sa potom m\u00f4\u017ee prejavi\u0165 nielen v\u00e4\u010d\u0161\u00edmi prsiami, ale aj ich boles\u0165ou a citlivos\u0165ou. <span style=\"color: #ff6600;\">[6]<\/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 in\u00e9 prejavy na poko\u017eke<\/h3>\n\n\n\n<p>Zatia\u013e \u010do sa hladiny estrog\u00e9nu a progester\u00f3nu po\u010das men\u0161tru\u00e1cie pohybuj\u00fa na n\u00edzkych hodnot\u00e1ch, <strong>testoster\u00f3n<\/strong> zost\u00e1va v priebehu cyklu takmer bez zmeny. V ur\u010ditom \u010dase sa tak m\u00f4\u017ee prejavova\u0165 viac ako obvykle a sp\u00f4sobi\u0165 napr\u00edklad vyr\u00e1\u017eky a hor\u0161\u00ed vzh\u013ead poko\u017eky. <span style=\"color: #ff6600;\">[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. Naf\u00faknut\u00e9 brucho a \u010fal\u0161ie za\u017e\u00edvacie probl\u00e9my<\/h3>\n\n\n\n<p><strong>Vysok\u00e1 hladina prostagland\u00ednov<\/strong> m\u00f4\u017ee ovplyvni\u0165 aj funkciu \u010driev, a to prostredn\u00edctvom zv\u00fd\u0161enej kontrakcie svalov za\u017e\u00edvacieho traktu. To sa m\u00f4\u017ee prejavi\u0165 naf\u00faknut\u00fdm bruchom, z\u00e1pchou, ale aj \u010dastej\u0161ou n\u00e1v\u0161tevou toalety. <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, \u010do \u010fal\u0161ie m\u00f4\u017ee sp\u00f4sobi\u0165 naf\u00faknut\u00e9 brucho, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/preco-vas-trapi-nafuknute-brucho-a-ako-sa-ho-zbavit\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Pre\u010do v\u00e1s tr\u00e1pi naf\u00faknut\u00e9 brucho a ako sa ho zbavi\u0165?<\/strong><\/span><\/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\u017eiavanie vody<\/h3>\n\n\n\n<p>Po\u010das PMS a v prv\u00fdch d\u0148och men\u0161tru\u00e1cie sa m\u00f4\u017ee \u013eahko zv\u00fd\u0161i\u0165 na\u0161a telesn\u00e1 hmotnos\u0165, a to aj o nieko\u013eko kg. Zna\u010dn\u00fd podiel na tom nesie v\u00e4\u010d\u0161ie zadr\u017eiavanie vody, ktor\u00e9 je <strong>sp\u00f4soben\u00e9 hormon\u00e1lnymi zmenami.<\/strong> Ka\u017ed\u00fdm \u010fal\u0161\u00edm d\u0148om men\u0161tru\u00e1cie sa mno\u017estvo zadr\u017eanej vody postupne vracia na norm\u00e1lne hodnoty. <span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e v\u00e1s zauj\u00edma, \u010do \u010fal\u0161ie m\u00f4\u017ee st\u00e1\u0165 za rastom hmotnosti, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/preco-vam-vaha-ukazuje-vyssie-cislo-a-nie-je-to-tuk\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Pre\u010do v\u00e1m v\u00e1ha ukazuje vy\u0161\u0161ie \u010d\u00edslo a nie je to tuk.<\/strong><\/span><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<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\u017eiavanie vody pri men\u0161tru\u00e1cii\" class=\"wp-image-355150\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Zadr\u017eiavanie vody pri men\u0161tru\u00e1cii\" 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>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_moze_sposobit_bolestivu_menstruaciu\"><\/span>\u010co m\u00f4\u017ee sp\u00f4sobi\u0165 bolestiv\u00fa men\u0161tru\u00e1ciu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Boles\u0165 v podbru\u0161ku a chrbte za\u017e\u00edva po\u010das PMS a v prv\u00fdch d\u0148och men\u0161tru\u00e1cie v\u00e4\u010d\u0161ina z n\u00e1s. Spravidla je znesite\u013en\u00e1 a berieme ju ako be\u017en\u00fa s\u00fa\u010das\u0165 men\u0161tru\u00e1cie. <strong>Niektor\u00e9 \u017eeny ale za\u017e\u00edvaj\u00fa bolesti a k\u0155\u010de v takej intenzite,<\/strong> \u017ee maj\u00fa probl\u00e9my so zvl\u00e1dan\u00edm be\u017en\u00e9ho \u017eivota. Tento stav sa odborne naz\u00fdva <strong>dysmenorea<\/strong> a \u010dasto ho sprev\u00e1dzaj\u00fa aj bolesti hlavy, z\u00e1vraty, nevo\u013enos\u0165 alebo zvracanie. <span style=\"color: #ff6600;\">[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\">Ak\u00e9 s\u00fa naj\u010dastej\u0161ie pr\u00ed\u010diny bolesti men\u0161tru\u00e1cie alebo dysmenorey?<\/h3>\n\n\n\n<p>N\u00e1js\u0165 konkr\u00e9tnu pr\u00ed\u010dinu bolestivej men\u0161tru\u00e1cie je niekedy pekn\u00fd orie\u0161ok. Najlep\u0161ie n\u00e1m s t\u00fdm porad\u00ed lek\u00e1r (gynekol\u00f3g), ktor\u00fd vykon\u00e1 odborn\u00e9 vy\u0161etrenie a na z\u00e1klade toho m\u00f4\u017ee stanovi\u0165 diagn\u00f3zu a pr\u00edpadn\u00e9 rie\u0161enie. Existuj\u00fa ale pr\u00ed\u010diny, ktor\u00e9 sa u \u017eien s dysmenoreou objavuj\u00fa \u010dastej\u0161ie. <span style=\"color: #ff6600;\">[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\u00e1rna dysmenorea<\/h4>\n\n\n\n<p>V tomto pr\u00edpade sa k\u0155\u010dovit\u00e1 boles\u0165 objavuje tesne pred a na za\u010diatku men\u0161tru\u00e1cie. Je <strong>sp\u00f4soben\u00e1 najm\u00e4 prostagland\u00ednmi, ktor\u00e9 sa tvoria v sliznici maternice.<\/strong> Tieto l\u00e1tky vyvol\u00e1vaj\u00fa kontrakcie svalov a ciev maternice. Ich hladina sa s ka\u017ed\u00fdm d\u0148om men\u0161tru\u00e1cie typicky zni\u017euje a rovnako tak aj vn\u00edman\u00e1 boles\u0165. <span style=\"color: #ff6600;\">[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\u00e1rna dysmenorea<\/h4>\n\n\n\n<p>Tento typ sa l\u00ed\u0161i nielen pr\u00ed\u010dinou, ale aj charakterom bolesti. T\u00e1 sa v priebehu \u010dasu m\u00f4\u017ee postupne zhor\u0161ova\u0165 a spravidla trv\u00e1 dlh\u0161ie ako be\u017en\u00e9 men\u0161trua\u010dn\u00e9 bolesti. Naj\u010dastej\u0161\u00edm zdrojom t\u00fdchto probl\u00e9mov je prebiehaj\u00face ochorenie reproduk\u010dn\u00fdch org\u00e1nov. K t\u00fdm patr\u00ed <strong>endometri\u00f3za<\/strong>, po\u010das ktorej sa \u010dasti sliznice maternice dostan\u00fa mimo tento org\u00e1n. \u010ealej potom tie\u017e <strong>PCOS<\/strong> alebo syndr\u00f3m polycystick\u00fdch ov\u00e1ri\u00ed. Ten s\u00favis\u00ed s hormon\u00e1lnou nerovnov\u00e1hou a be\u017ene sa tak prejavuje naru\u0161en\u00edm priebehu men\u0161tru\u00e1cie. Rovnako m\u00f4\u017ee by\u0165 aj pr\u00ed\u010dinou probl\u00e9mov s otehotnen\u00edm. <span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e sa chcete o PCOS dozvedie\u0165 viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/pcos-syndrom-ktory-by-mala-poznat-kazda-zena\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>PCOS &#8211; syndr\u00f3m, ktor\u00fd by mala pozna\u0165 ka\u017ed\u00e1 \u017eena.<\/strong><\/span><\/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_sposobov_ako_zmiernit_silnu_a_bolestivu_menstruaciu\"><\/span>9 sp\u00f4sobov, ako zmierni\u0165 siln\u00fa a bolestiv\u00fa men\u0161tru\u00e1ciu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Met\u00f3d na lep\u0161ie zvl\u00e1danie bolestivej men\u0161tru\u00e1cie (prim\u00e1rnej dysmenorey) existuje cel\u00fd rad. Ka\u017ed\u00e1 z n\u00e1s si medzi nimi m\u00f4\u017ee n\u00e1js\u0165 t\u00fa, ktor\u00e1 jej bude najlep\u0161ie vyhovova\u0165. Nemus\u00edme ma\u0165 obavy z nejak\u00fdch \u0161amansk\u00fdch ritu\u00e1lov alebo pitia k\u00fazeln\u00fdch elix\u00edrov z Rokfortu. Ide <strong>o<\/strong> <strong>jednoduch\u00e9 a \u00faplne prirodzen\u00e9 zmeny v ka\u017edodennom \u017eivote,<\/strong> ktor\u00e9 v\u0161ak m\u00f4\u017eu prinies\u0165 ve\u013ek\u00e9 v\u00fdsledky v podobe zmiernenia bolestivej men\u0161tru\u00e1cie. A mo\u017eno v\u010faka nim u\u017e nebudeme musie\u0165 u\u017e\u00edva\u0165 ibuprof\u00e9n a \u010fal\u0161ie lieky na tlmenie bolesti.<\/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. Sk\u00faste si \u013eahko zacvi\u010di\u0165<\/h3>\n\n\n\n<p>Je skoro pravidlom, \u017ee v prv\u00fdch d\u0148och men\u0161tru\u00e1cie, kedy je boles\u0165 najintenz\u00edvnej\u0161ia, n\u00e1s to \u0165ah\u00e1 sk\u00f4r na gau\u010d ne\u017e do posil\u0148ovne. Na zdv\u00edhanie \u0165a\u017ek\u00fdch \u010diniek, HIIT alebo n\u00e1ro\u010dn\u00e9 kardio jednoducho nem\u00e1me ani pomyslenie. \u010co ale vysk\u00fa\u0161a\u0165 <a href=\"https:\/\/gymbeam.sk\/blog\/joga-kluc-k-fyzickej-a-psychickej-rovnovahe\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">jogu<\/span><\/a>, stre\u010ding, \u013eahk\u00fd <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">beh<\/span> <\/a>alebo napr\u00edklad prech\u00e1dzku? Aktivity s n\u00edzkou intenzitou n\u00e1m toti\u017e pom\u00f4\u017eu <strong>lep\u0161ie prekrvi\u0165 cel\u00e9 telo, uvo\u013eni\u0165 svaly v oblasti panvy a hlavne vyplavi\u0165 endorf\u00edny.<\/strong> Konkr\u00e9tne beta-endorf\u00edn m\u00e1 toti\u017e okrem pozit\u00edvneho \u00fa\u010dinku na n\u00e1ladu aj <strong>analgetick\u00e9 \u00fa\u010dinky.<\/strong> M\u00f4\u017ee n\u00e1m tak pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 vn\u00edman\u00fa boles\u0165. Navy\u0161e dok\u00e1\u017ee zn\u00ed\u017ei\u0165 chu\u0165 do jedla, \u010do sa po\u010das t\u00fdchto dn\u00ed tie\u017e m\u00f4\u017ee hodi\u0165. <span style=\"color: #ff6600;\">[12 \u2013 13]<\/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\">\n<li>Pozit\u00edvne \u00fa\u010dinky pravideln\u00e9ho cvi\u010denia na zn\u00ed\u017eenie bolesti pri men\u0161tru\u00e1cii potvrdilo aj mno\u017estvo \u0161t\u00fadi\u00ed.<\/li>\n\n\n\n<li>\u00da\u010dastn\u00ed\u010dky po\u010das nich cvi\u010dili 2 &#8211; 3x t\u00fd\u017edenne po dobu 45 &#8211; 60 min\u00fat.<\/li>\n\n\n\n<li>Naj\u010dastej\u0161ie i\u0161lo o \u013eahk\u00e9 aer\u00f3bne aktivity, ako je beh, tanec alebo r\u00fdchla ch\u00f4dza, \u010falej joga alebo izometrick\u00e9 cvi\u010denia.<\/li>\n\n\n\n<li>Pohybov\u00e9 aktivity spravidla viedli k <strong>poklesu u\u017e\u00edvania liekov proti bolesti a menej \u010dastej absencii v pr\u00e1ci \u010di v \u0161kole<\/strong> z d\u00f4vodu men\u0161trua\u010dn\u00fdch bolest\u00ed. <span style=\"color: #ff6600;\">[12 \u2013 13]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<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=\"Ako cvi\u010di\u0165 po\u010das men\u0161tru\u00e1cie?\" class=\"wp-image-355178\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Ako cvi\u010di\u0165 po\u010das men\u0161tru\u00e1cie?\" 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>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Zahrejte sa<\/h3>\n\n\n\n<p>Vyu\u017eitie tepla je jeden z najzn\u00e1mej\u0161\u00edch sp\u00f4sobov, ktor\u00e9 pou\u017e\u00edvame na \u00fa\u013eavu od bolesti. Doch\u00e1dza pri tom k <strong>uvo\u013eneniu svalov\u00e9ho nap\u00e4tia, uvo\u013eneniu bru\u0161n\u00fdch svalov a zv\u00fd\u0161eniu cirkul\u00e1cie krvi<\/strong> v panve. V\u010faka tomu sa m\u00f4\u017eeme zbavi\u0165 miestneho prekrvenia a opuchov, ktor\u00e9 s\u00fa \u010dastou pr\u00ed\u010dinou bolesti sp\u00f4sobenou stla\u010den\u00edm nervov. Tradi\u010dne sa vyu\u017e\u00edvaj\u00fa nahriate uter\u00e1ky, hrejiv\u00e9 <a href=\"https:\/\/gymbeam.sk\/gelove-vrecko-hot-cold-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">g\u00e9lov\u00e9 vreck\u00e1<\/span><\/a>, termofory alebo tepl\u00e1 sprcha. S miernou boles\u0165ou n\u00e1m m\u00f4\u017ee pri dodr\u017ean\u00ed hygienick\u00fdch opatren\u00ed pom\u00f4c\u0165 aj sauna. <span style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, ako sa spr\u00e1vne saunova\u0165 a \u010do v\u0161etko okrem \u00fa\u013eavy od bolesti v\u00e1m to m\u00f4\u017ee prinies\u0165, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/saunovanie-a-zdravie-spravny-postup-vyhody-a-ucinky-na-telo\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Saunovanie a zdravie: Spr\u00e1vny postup, v\u00fdhody a \u00fa\u010dinky na telo.<\/strong><\/span><\/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. Poriadne sa vyspite a odpo\u010d\u00edvajte<\/h3>\n\n\n\n<p>Hormon\u00e1lne zmeny a bolestiv\u00e9 k\u0155\u010de pri men\u0161tru\u00e1cii m\u00f4\u017eu naru\u0161i\u0165 aj sp\u00e1nok. Jeho nedostatok potom vedie k \u00fanave, ktor\u00e1 zase prispieva k hor\u0161iemu zvl\u00e1daniu prejavov men\u0161tru\u00e1cie. Z dlhodob\u00e9ho h\u013eadiska m\u00f4\u017ee zl\u00e1 kvalita sp\u00e1nku vies\u0165 dokonca k nepravidelnej men\u0161tru\u00e1cii.<\/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\">Ako spa\u0165 lep\u0161ie po\u010das men\u0161tru\u00e1cie?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V popolud\u0148aj\u0161\u00edch a ve\u010dern\u00fdch hodin\u00e1ch je vhodn\u00e9 obmedzi\u0165 k\u00e1vu a in\u00e9 n\u00e1poje s obsahom kofe\u00ednu,<\/strong> alkohol a jedl\u00e1 s vysok\u00fdm obsahom tuku a kal\u00f3ri\u00ed.<\/li>\n\n\n\n<li><strong>Pred span\u00edm sa vyvarova\u0165 pou\u017e\u00edvaniu telef\u00f3nu, po\u010d\u00edta\u010da a sledovaniu telev\u00edzie.<\/strong> Pr\u00edpadne na t\u00fdchto zariadeniach m\u00f4\u017eeme vyu\u017ei\u0165 filter modr\u00e9ho svetla.<\/li>\n\n\n\n<li><strong>\u013dahk\u00e9 pona\u0165ahovanie alebo joga tesne pred span\u00edm pom\u00e1ha zn\u00ed\u017ei\u0165 svalov\u00e9 nap\u00e4tie,<\/strong> v\u010faka \u010domu viac uvo\u013en\u00edme cel\u00e9 telo.<\/li>\n\n\n\n<li><strong>Pravideln\u00e1 ve\u010dern\u00e1 rutina n\u00e1s priprav\u00ed na za\u013eahnutie do postele.<\/strong> Pred span\u00edm si m\u00f4\u017eeme da\u0165 tepl\u00fa sprchu, potom vytvor\u00edme v izbe pr\u00edjemn\u00fa atmosf\u00e9ru a tie\u017e poriadne vyvetr\u00e1me. Potom na upokojenie organizmu m\u00f4\u017eeme chv\u00ed\u013eu po\u010d\u00fava\u0165 napr\u00edklad relaxa\u010dn\u00fa hudbu, \u010d\u00edta\u0165 knihu a pri tom pop\u00edja\u0165 bylinkov\u00fd \u010daj alebo tepl\u00e9 <a href=\"https:\/\/gymbeam.sk\/bio-cocoa-maca-drink-vanavita.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">kakao s macou<\/span><\/a>.<\/li>\n\n\n\n<li><strong>Zmierni\u0165 boles\u0165 brucha m\u00f4\u017ee pom\u00f4c\u0165 nahriaty termofor a aj poz\u00edcia, v ktorej le\u017e\u00edme.<\/strong> V tom je ide\u00e1lna poz\u00edcia plodu, kedy si \u013eahneme na bok, pritiahneme kolen\u00e1 k bruchu a obj\u00edmeme ich rukami. Zn\u00ed\u017eime tak nap\u00e4tie bru\u0161n\u00fdch svalov. <span style=\"color: #ff6600;\">[15 \u2013 16]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak m\u00e1te probl\u00e9my so zasp\u00e1van\u00edm, mohli by v\u00e1m pom\u00f4c\u0165 aj \u010fal\u0161ie tipy k r\u00fdchlej\u0161iemu zasp\u00e1vaniu a kvalitnej\u0161iemu sp\u00e1nku v na\u0161om \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Ako r\u00fdchlo zaspa\u0165? Vysk\u00fa\u0161ajte jednoduch\u00e9 tipy pre lep\u0161\u00ed sp\u00e1nok.<\/strong><\/span><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<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=\"Ako zlep\u0161i\u0165 sp\u00e1nok po\u010das men\u0161tru\u00e1cie?\" class=\"wp-image-355192\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Ako zlep\u0161i\u0165 sp\u00e1nok po\u010das men\u0161tru\u00e1cie?\" 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>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Obmedzte pr\u00edjem alkoholu<\/h3>\n\n\n\n<p>V tomto obdob\u00ed, ke\u010f nie sme pr\u00e1ve emo\u010dne stabiln\u00e9, n\u00e1s m\u00f4\u017ee napadn\u00fa\u0165 h\u013eada\u0165 rie\u0161enie na dne poh\u00e1ra v\u00edna. Alkohol n\u00e1m s\u00edce m\u00f4\u017ee pom\u00f4c\u0165 na chv\u00ed\u013eu vypn\u00fa\u0165, uvo\u013eni\u0165 sa a \u013eahko otupi\u0165 boles\u0165. Potom ale spravidla pr\u00edde vytriezvenie s e\u0161te hor\u0161\u00edmi pr\u00edznakmi men\u0161tru\u00e1cie a miernou <a href=\"https:\/\/gymbeam.sk\/blog\/opica-preco-vznika-a-ako-sa-jej-rychlo-zbavit\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">opicou<\/span> <\/a>navy\u0161e. S tou s\u00favis\u00ed aj dehydrat\u00e1cia, ktor\u00e1 m\u00f4\u017ee sp\u00f4sobi\u0165 zahustenie men\u0161trua\u010dnej krvi. Na z\u00e1klade toho \u0165a\u017e\u0161ie odch\u00e1dza sliznica maternice, \u010do m\u00f4\u017ee vyvola\u0165 <strong>e\u0161te v\u00e4\u010d\u0161ie bolesti a k\u0155\u010de v spodnej \u010dasti brucha.<\/strong> Alkohol m\u00f4\u017ee navy\u0161e zv\u00fd\u0161i\u0165 hladinu estrog\u00e9nu a testoster\u00f3nu v na\u0161om tele. To sa m\u00f4\u017ee n\u00e1sledne prejavi\u0165 e\u0161te v\u00e4\u010d\u0161\u00edmi v\u00fdkyvmi n\u00e1lady, podr\u00e1\u017edenos\u0165ou a zhor\u0161en\u00edm \u010fal\u0161\u00edch pr\u00edznakov PMS a men\u0161tru\u00e1cie. <span style=\"color: #ff6600;\">[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\">\n<li>Pred za\u010diatkom men\u0161tru\u00e1cie a v jej prv\u00fdch d\u0148och je vhodn\u00e9 si rad\u0161ej svoj ob\u013e\u00faben\u00fd drink odpusti\u0165 a zamera\u0165 sa na pitie vody a \u010fal\u0161\u00edch nealkoholick\u00fdch n\u00e1pojov.<\/li>\n\n\n\n<li>\u010cist\u00e1 voda by mala tvori\u0165 v\u00e4\u010d\u0161inu z denn\u00e9ho pr\u00edjmu tekut\u00edn.<\/li>\n\n\n\n<li>Pitn\u00fd re\u017eim si m\u00f4\u017eeme spestri\u0165 napr\u00edklad <span style=\"color: #ff6600;\">bezkofe\u00ednov\u00fdm n\u00e1pojom<\/span> s BCAA, zinkom a vitam\u00ednmi, <a href=\"https:\/\/gymbeam.sk\/caje\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">\u010dajom<\/span> <\/a>alebo si vodu ochuti\u0165 citr\u00f3nom, m\u00e4tou a \u010fal\u0161\u00edmi bylinkami.<\/li>\n\n\n\n<li>Za cel\u00fd de\u0148 by sme mali vypi\u0165 30 &#8211; 45 ml vody na kg telesnej hmotnosti.<\/li>\n<\/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. Dajte pozor na nadbytok cukru i soli v potravin\u00e1ch<\/h3>\n\n\n\n<p>K\u00fasok \u010dokol\u00e1dy, p\u00e1r su\u0161ienok alebo porcie doma pripraven\u00e9ho dezertu n\u00e1m m\u00f4\u017eu zlep\u0161i\u0165 tieto n\u00e1ro\u010dn\u00e9 dni. Jes\u0165 ale sladk\u00e9 na ra\u0148ajky, obed aj ve\u010deru u\u017e tak dobr\u00fd n\u00e1pad nebude. <strong>Vysok\u00fd pr\u00edjem cukru m\u00f4\u017ee pod\u013ea \u0161t\u00fadi\u00ed zvy\u0161ova\u0165 riziko bolestivej men\u0161tru\u00e1cie.<\/strong> Pokia\u013e d\u00e1vame pred sladk\u00fdm prednos\u0165 slan\u00fdm dobrot\u00e1m, ako s\u00fa chipsy alebo solen\u00e9 orie\u0161ky, tie\u017e nem\u00e1me vyhrat\u00e9. Tieto potraviny maj\u00fa vysok\u00fd obsah soli, ktor\u00e1 m\u00f4\u017ee v nadmernom mno\u017estve sp\u00f4sobi\u0165 <strong>naf\u00faknut\u00e9 brucho a taktie\u017e zadr\u017eiavanie vody v tele.<\/strong> S t\u00fdmito pr\u00edznakmi u\u017e aj tak po\u010das PMS a men\u0161tru\u00e1cie bojujeme, tak\u017ee sa nevypl\u00e1ca riskova\u0165 ich zhor\u0161enie. <span style=\"color: #ff6600;\">[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 pri men\u0161tru\u00e1cii\" class=\"wp-image-355206\" title=\"Strava pri men\u0161tru\u00e1cii\" 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\">Ako jes\u0165 po\u010das men\u0161tru\u00e1cie?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V priebehu d\u0148a sa sna\u017eme <strong>do ka\u017ed\u00e9ho jedla prid\u00e1va\u0165 bielkoviny<\/strong> (m\u00e4so, mlie\u010dne v\u00fdrobky, <a href=\"https:\/\/gymbeam.sk\/tuniak-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">ryby<\/span><\/a>, <span style=\"color: #ff6600;\"><a aria-label=\"tofu (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a><\/span> alebo <a href=\"https:\/\/gymbeam.sk\/protein-yum-yum-whey-beast-pink.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">prote\u00edn<\/span><\/a>), ktor\u00e9 maj\u00fa vysok\u00fa s\u00fdtiacu schopnos\u0165. Nebudeme ma\u0165 potom tak\u00fa potrebu si po jedle d\u00e1va\u0165 e\u0161te dezert alebo extra desiatu.<\/li>\n\n\n\n<li><strong>V jedle nevynech\u00e1vame ani komplexn\u00e9 sacharidy,<\/strong> ako s\u00fa <a href=\"https:\/\/gymbeam.sk\/bezlepkove-ovsene-vlocky-jemne-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">ovsen\u00e9 vlo\u010dky<\/span><\/a>, celozrnn\u00e9 pe\u010divo, <a href=\"https:\/\/gymbeam.sk\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">quinoa<\/span> <\/a>alebo <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">ry\u017ea<\/a>. Prijmeme tak vl\u00e1kninu, ktor\u00e1 n\u00e1s aj viac zas\u00fdti, a nebudeme chcie\u0165 pr\u00edjem sacharidov doh\u00e1\u0148a\u0165 pomocou sladk\u00fdch dobr\u00f4t.<\/li>\n\n\n\n<li><strong>Ani na zdrav\u00e9 tuky by sme nemali zab\u00fada\u0165.<\/strong> <a href=\"https:\/\/gymbeam.sk\/bio-lanovy-olej-vanavita.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">Olej<\/span><\/a>, <a href=\"https:\/\/gymbeam.sk\/mix-prirodnych-orechov-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">orechy<\/span> <\/a>alebo <a href=\"https:\/\/gymbeam.sk\/chia-semienka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">semienka<\/span> <\/a>n\u00e1m dodaj\u00fa energiu a jedlo s ich obsahom n\u00e1s tie\u017e viac uspokoj\u00ed.<\/li>\n\n\n\n<li>Cez de\u0148 si <strong>ku ka\u017ed\u00e9mu jedlu prid\u00e1vame porciu ovocia alebo zeleniny.<\/strong> Tieto superpotraviny n\u00e1m dodaj\u00fa potrebn\u00e9 vitam\u00edny, miner\u00e1lne l\u00e1tky a vl\u00e1kninu, ktor\u00e1 je d\u00f4le\u017eit\u00e1 pre zdrav\u00e9 tr\u00e1venie.<\/li>\n\n\n\n<li>Mlie\u010dnu \u010dokol\u00e1du alebo in\u00e9 <strong>sladkosti je lep\u0161ie nahradi\u0165 napr\u00edklad \u0161tvor\u010dekom kvalitnej horkej \u010dokol\u00e1dy,<\/strong> ktor\u00fa dopln\u00edme ovoc\u00edm \u010di orie\u0161kami alebo ju m\u00f4\u017eeme prida\u0165 do ovsenej ka\u0161e s prote\u00ednom. Z\u00edskame plnohodnotn\u00e9 jedlo a nebudeme ma\u0165 tak siln\u00fa potrebu zjes\u0165 cel\u00fa tabu\u013eku \u010dokol\u00e1dy.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-b437e433-ace0-4831-b02c-695efec79e6a\">\n<li><strong>V zlo\u017een\u00ed jed\u00e1l si str\u00e1\u017eime mno\u017estvo soli<\/strong> a sna\u017e\u00edme sa n\u00e1js\u0165 varianty s jej ni\u017e\u0161\u00edm obsahom. Ide\u00e1lne je pripravova\u0165 si jedlo doma, preto\u017ee tak si m\u00f4\u017eeme lep\u0161ie postr\u00e1\u017ei\u0165 mno\u017estvo pou\u017eitej soli. Na dochucovanie je vhodn\u00e9 pou\u017e\u00edva\u0165 bylinky, cesnak a \u010fal\u0161ie korenie bez pridanej soli.<\/li>\n\n\n\n<li>Spr\u00e1vne <strong>tr\u00e1venie podpor\u00edme aj probiotick\u00fdmi potravinami,<\/strong> ako je jogurt, kef\u00edrov\u00e9 mlieko, kimchi, kysl\u00e1 kapusta, <a href=\"https:\/\/gymbeam.sk\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">tempeh<\/span> <\/a>alebo kombucha. <span style=\"color: #ff6600;\">[19]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Komplexn\u00e9 rady a odpor\u00fa\u010dania na zdrav\u00e9 stravovanie n\u00e1jdete v na\u0161om \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>\u010co je zdrav\u00e1 strava a ako sa nau\u010di\u0165 jes\u0165 zdravo?<\/strong><\/span><\/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. Postr\u00e1\u017ete si pr\u00edjem d\u00f4le\u017eit\u00fdch vitam\u00ednov<\/h3>\n\n\n\n<p>Dostato\u010dn\u00fd pr\u00edjem v\u0161etk\u00fdch vitam\u00ednov je k\u013e\u00fa\u010dov\u00fd pre zachovanie n\u00e1\u0161ho zdravia. D\u00f4le\u017eit\u00fa \u00falohu zohr\u00e1vaj\u00fa aj v men\u0161trua\u010dnom cykle a jeho hladkom priebehu. Niektor\u00e9 z nich dokonca pod\u013ea \u0161t\u00fadi\u00ed <strong>m\u00f4\u017eu prispie\u0165 k zmierneniu pr\u00edznakov PMS a men\u0161tru\u00e1cie.<\/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\">Ak\u00e9 vitam\u00edny m\u00f4\u017eu pod\u013ea vedeck\u00fdch pr\u00e1c ovplyvni\u0165 men\u0161trua\u010dn\u00fd cyklus?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/vitamin-b1-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Vitam\u00edn B1<\/strong><\/span><\/a> <strong>dok\u00e1\u017ee zn\u00ed\u017ei\u0165 pr\u00edznaky PMS<\/strong> a jeho suplement\u00e1cia sa uk\u00e1zala ako efekt\u00edvna u \u017eien s bolestivou a silnou men\u0161tru\u00e1ciou. <span style=\"color: #ff6600;\">[20]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/vitamin-b6-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Vitam\u00edn B6<\/strong><\/span><\/a> <strong>je d\u00f4le\u017eit\u00fd pre tvorbu neurotransmiterov dopam\u00ednu a s\u00e9roton\u00ednu.<\/strong> Tieto l\u00e1tky \u00fazko s\u00favisia s n\u00e1ladou a dok\u00e1\u017eu regulova\u0165 pocity \u00fazkosti a chuti do jedla. Dopam\u00edn sa sp\u00e1ja aj s pocitmi spokojnosti a \u0161\u0165astia. <span style=\"color: #ff6600;\">[21]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Vitam\u00edn D<\/strong><\/span><\/a> je pre n\u00e1s k\u013e\u00fa\u010dov\u00fd nielen z h\u013eadiska imunity a vstreb\u00e1vania v\u00e1pnika. <strong>Podie\u013ea sa aj na zachovan\u00ed pravidelnej men\u0161tru\u00e1cie<\/strong> a jej bezprobl\u00e9movom priebehu. Okrem toho m\u00e1 vplyv na hormon\u00e1lne zdravie a jeho n\u00edzka hladina sa objavuje u \u017eien s PCOS. <span style=\"color: #ff6600;\">[22]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<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 zmiernenie bolestivej men\u0161tru\u00e1cie\" class=\"wp-image-355222\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Vitam\u00edny na zmiernenie bolestivej men\u0161tru\u00e1cie\" 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>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Hor\u010d\u00edk, v\u00e1pnik, zinok a omega 3<\/h3>\n\n\n\n<p>Miner\u00e1lne l\u00e1tky a tie\u017e zdrav\u00e9 tuky vo forme omega 3 mastn\u00fdch kysel\u00edn sa taktie\u017e podie\u013eaj\u00fa na spr\u00e1vnom fungovan\u00ed \u017eensk\u00e9ho organizmu. Ich nedostatok sa \u010dasto objavuje u \u017eien s PMS a dysmenoreou. Z toho d\u00f4vodu sa vedci pustili do sk\u00famania <strong>vplyvu t\u00fdchto l\u00e1tok na fyzick\u00e9 aj psychick\u00e9 prejavy men\u0161trua\u010dn\u00e9ho cyklu.<\/strong> Na z\u00e1klade \u0161t\u00fadi\u00ed pri\u0161li na ich prospe\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\">\n<li><a href=\"https:\/\/gymbeam.sk\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Hor\u010d\u00edk<\/strong> <\/span><\/a><strong>dok\u00e1\u017ee zmierni\u0165 prejavy PMS aj men\u0161tru\u00e1cie,<\/strong> a to najm\u00e4 v\u010faka svojim relaxa\u010dn\u00fdm \u00fa\u010dinkom na nervov\u00fa s\u00fastavu aj svaly. M\u00f4\u017ee tak pom\u00f4c\u0165 uvo\u013eni\u0165 svalov\u00e9 nap\u00e4tie v oblasti maternice a zmierni\u0165 tak bolestiv\u00e9 k\u0155\u010de. V doplnkoch stravy sa \u010dasto kombinuje s <a href=\"https:\/\/gymbeam.sk\/magnesium-chelate-b6-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">vitam\u00ednom B6<\/span><\/a>. V tomto spojen\u00ed sa preuk\u00e1zal vplyv na zmiernenie ne\u017eiaducich prejavov men\u0161tru\u00e1cie, ako je zadr\u017eiavanie vody, boles\u0165 brucha a \u00fazkostn\u00e9 stavy. <span style=\"color: #ff6600;\">[23]<\/span><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/calcium-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">V\u00e1pnik<\/span> <\/a>sa tie\u017e osved\u010dil u \u017eien, ktor\u00e9 mali nepr\u00edjemn\u00e9 pr\u00edznaky PMS a men\u0161tru\u00e1cie.<\/strong> Dok\u00e1zal u nich zn\u00ed\u017ei\u0165 zadr\u017eiavanie vody, chu\u0165 do jedla a boles\u0165, ktor\u00e1 sa objavuje v tejto f\u00e1ze cyklu. <span style=\"color: #ff6600;\">[24]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Omega 3 mastn\u00e9 kyseliny<\/strong><\/span><\/a> m\u00f4\u017eu prispie\u0165 k pravidelnosti men\u0161trua\u010dn\u00e9ho cyklu. Ich suplement\u00e1cia sa osved\u010dila aj u \u017eien s PCOS. <span style=\"color: #ff6600;\">[25]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/zinok-100-tab-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Zinok<\/strong> <\/span><\/a><strong>dok\u00e1\u017ee zn\u00ed\u017ei\u0165 tvorbu prostagland\u00ednov,<\/strong> ktor\u00e9 s\u00fa hlavn\u00fdm vinn\u00edkom k\u0155\u010dov v bruchu. Navy\u0161e je zn\u00e1my pre svoje pozit\u00edvne \u00fa\u010dinky na reproduk\u010dn\u00e9 funkcie. <span style=\"color: #ff6600;\">[26]<\/span><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.sk\/chromium-picolinate-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">Chr\u00f3m<\/span> <\/a>prispieva v tele k regul\u00e1cii hladiny krvn\u00e9ho cukru,<\/strong> v\u010faka \u010domu pom\u00e1ha tlmi\u0165 nezvl\u00e1dnute\u013en\u00e9 chute na sladk\u00e9. Z toho d\u00f4vodu je ob\u013e\u00fabenou s\u00fa\u010das\u0165ou doplnkov stravy pre zn\u00ed\u017eenie chuti do jedla, ako je napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/appetite-control-beastpink.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">Appetite control<\/span><\/a>. <span style=\"color: #ff6600;\">[27]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<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\u00e1lne l\u00e1tky na zmiernenie men\u0161trua\u010dnej bolesti\" class=\"wp-image-355236\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Miner\u00e1lne l\u00e1tky na zmiernenie men\u0161trua\u010dnej 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>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Vysk\u00fa\u0161ajte silu byliniek<\/h3>\n\n\n\n<p>Bylinky n\u00e1m tie\u017e m\u00f4\u017eu pom\u00f4c\u0165 \u013eah\u0161ie prekona\u0165 toto ne\u013eahk\u00e9 obdobie. Mnoh\u00e9 z nich sa v \u0161t\u00fadi\u00e1ch osved\u010dili pri rie\u0161en\u00ed nepravidelnej i bolestivej men\u0161tru\u00e1cie. <strong>Maj\u00fa upokojuj\u00face \u00fa\u010dinky a v tele m\u00f4\u017eu p\u00f4sobi\u0165 podobn\u00fdm sp\u00f4sobom ako horm\u00f3n \u0161\u0165astia dopam\u00edn.<\/strong> A toho nie je po\u010das na\u0161ich dn\u00ed nikdy dos\u0165. Okrem toho m\u00f4\u017eu prispie\u0165 k \u00faprave n\u00e1\u0161ho rozhoden\u00e9ho za\u017e\u00edvania a zbavi\u0165 n\u00e1s naf\u00faknut\u00e9ho brucha. <span style=\"color: #ff6600;\">[28 \u2013 29]<\/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\">Najpou\u017e\u00edvanej\u0161ie bylinky na zmiernenie prejavov PMS a men\u0161tru\u00e1cie<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>harman\u010dek prav\u00fd <em>(Matricaria chamomilla)<\/em><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/bio-zazvorovy-prasok-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">z\u00e1zvor lek\u00e1rsky<\/span><\/a> <em>(Zingiber officinale)<\/em><\/li>\n\n\n\n<li>fenikel oby\u010dajn\u00fd <em>(Foeniculum vulgare)<\/em><\/li>\n\n\n\n<li>alchemilka oby\u010dajn\u00e1 <em>(Alchemilla vulgaris)<\/em><\/li>\n\n\n\n<li>drmek oby\u010dajn\u00fd <em>(Vitex agnus castus)<\/em><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ka\u017edej z n\u00e1s m\u00f4\u017ee vyhovova\u0165 a zabera\u0165 in\u00e1 bylinka. M\u00f4\u017eeme ich n\u00e1js\u0165 v \u010dajoch alebo vo forme extraktu v doplnkoch stravy. <span style=\"color: #ff6600;\">[28 \u2013 29]<\/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. Vysk\u00fa\u0161ajte komplexn\u00e9 doplnky stravy<\/h3>\n\n\n\n<p>Doplnky stravy pre \u017eeny, ako je napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/pink-balance-beastpink.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\"><strong>Pink Balance<\/strong><\/span><\/a>, v sebe sp\u00e1jaj\u00fa silu vitam\u00ednov, miner\u00e1lnych l\u00e1tok a v\u00fd\u0165a\u017ekov z rastl\u00edn. V\u010faka svojmu komplexn\u00e9mu zlo\u017eeniu potom <strong>dok\u00e1\u017eu zacieli\u0165 na cel\u00fd rad nepr\u00edjemn\u00fdch prejavov PMS a men\u0161tru\u00e1cie<\/strong>. Pink balance je ide\u00e1lny aj pre \u017eeny s PCOS, nepravideln\u00fdm a bolestiv\u00fdm cyklom. Ocenia ho tie\u017e sle\u010dny a d\u00e1my, ktor\u00e9 tieto probl\u00e9my nemaj\u00fa, ale chc\u00fa sa po\u010das svojich dn\u00ed len c\u00edti\u0165 o nie\u010do lep\u0161ie. Obsiahnut\u00e9 l\u00e1tky p\u00f4sobia blahodarne na psychiku aj reproduk\u010dn\u00e9 funkcie a pom\u00e1haj\u00fa so spr\u00e1vnym priebehom k\u013e\u00fa\u010dov\u00fdch f\u00e1z cyklu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem u\u017e spom\u00ednan\u00e9ho zinku, extraktu z alchemilky \u010di feniklu, n\u00e1jdeme v tomto suplemente aj \u010fal\u0161ie \u00fa\u010dinn\u00e9 l\u00e1tky. Napr\u00edklad myo-inozitol je molekula podobn\u00e1 vitam\u00ednom, ktor\u00e1 sa vyu\u017e\u00edva pri lie\u010dbe PCOS. Pod\u013ea odborn\u00edkov, ktor\u00ed sa venovali v\u00fdskumu tejto l\u00e1tky, dok\u00e1\u017ee navy\u0161e zv\u00fd\u0161i\u0165 hladinu s\u00e9roton\u00ednu. To je d\u00f4vod, pre\u010do sa <strong><a href=\"https:\/\/gymbeam.sk\/inositol-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">myo-inozitol<\/span><\/a> tak \u010dasto sp\u00e1ja s lep\u0161ou n\u00e1ladou a zmiernen\u00edm \u00fazkosti.<\/strong> Obsiahnut\u00fd vitam\u00edn <strong><a href=\"https:\/\/gymbeam.sk\/kyselina-listova-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">B9 (kyselina listov\u00e1)<\/span><\/a> prispieva k zn\u00ed\u017eeniu \u00fanavy a vy\u010derpania,<\/strong> \u010do pom\u00f4\u017ee najm\u00e4 v d\u0148och, ke\u010f sa c\u00edtime celkovo bez energie. \u010ealej kyselina <strong>alfa lipoov\u00e1 (ALA)<\/strong> je sp\u00e1jan\u00e1 najm\u00e4 s podporou hladiny glyk\u00e9mie, v\u010faka \u010domu m\u00f4\u017ee <strong>pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 chu\u0165 na sladk\u00e9.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<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=\"Doplnok na zmiernenie prejavu PMS a men\u0161tru\u00e1cie\" class=\"wp-image-355264\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Doplnok na zmiernenie prejavu PMS a men\u0161tru\u00e1cie\" 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>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0161etky tie psychick\u00e9 a fyzick\u00e9 probl\u00e9my, ktor\u00e9 za\u017e\u00edvame po\u010das men\u0161tru\u00e1cie, dok\u00e1\u017eu potr\u00e1pi\u0165 nielen n\u00e1s, ale niekedy si to odnesie aj na\u0161e okolie. Na\u0161\u0165astie existuj\u00fa sp\u00f4soby, ako ich zmierni\u0165 a prepl\u00e1va\u0165 tak n\u00e1ro\u010dn\u00fdmi d\u0148ami o nie\u010do \u013eah\u0161ie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V prvom rade m\u00f4\u017eeme <strong>vysk\u00fa\u0161a\u0165 p\u00e1r zmien v \u017eivotnom \u0161t\u00fdle.<\/strong> Zmierni\u0165 boles\u0165 a nap\u00e4tie v spodnej \u010dasti brucha a chrbta m\u00f4\u017ee \u013eahk\u00e1 pohybov\u00e1 aktivita, ako je joga alebo prech\u00e1dzka. <strong>Vhodn\u00fd v\u00fdber potrav\u00edn n\u00e1m zase pom\u00f4\u017ee skroti\u0165 chute na sladk\u00e9<\/strong> a tie\u017e zmierni\u0165 nad\u00favanie \u010di in\u00e9 tr\u00e1viace probl\u00e9my. Vhodn\u00e9 je tie\u017e sa zamera\u0165 na <strong>dostatok sp\u00e1nku, ktor\u00fd n\u00e1m dod\u00e1 energiu na lep\u0161ie zvl\u00e1dnutie t\u00fdchto dn\u00ed.<\/strong> To v\u0161etko potom m\u00f4\u017eeme podpori\u0165 vybran\u00fdmi vitam\u00ednmi, miner\u00e1lnymi l\u00e1tkami alebo bylinkami. N\u00e1jdeme ich napr\u00edklad aj v komplexn\u00fdch doplnkoch stravy, ako je Pink Balance, ktor\u00fd je navrhnut\u00fd na mieru potreb\u00e1m \u017eensk\u00e9ho tela.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil a dozvedeli ste sa z neho nov\u00e9 inform\u00e1cie, zdie\u013eajte ho aj so svojimi kamar\u00e1tkami. Tie sa ur\u010dite tie\u017e rady dozvedia, ako lep\u0161ie zvl\u00e1da\u0165 PMS a bolestiv\u00e9 prejavy men\u0161tru\u00e1cie.<\/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>Ako sa zbavi\u0165 bolestivej men\u0161tru\u00e1cie? Pom\u00f4c\u0165 m\u00f4\u017ee pohyb, spr\u00e1vne zvolen\u00e1 strava, ale aj vybran\u00e9 vitam\u00edny a miner\u00e1lne l\u00e1tky. \u010eal\u0161ie tipy na jednoduch\u0161\u00ed priebeh men\u0161tru\u00e1cie n\u00e1jdete v \u010dl\u00e1nku.<\/p>\n","protected":false},"author":129,"featured_media":355099,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6145,6069,6082],"filter_section":[],"filter_attribute":[13050],"class_list":{"0":"post-357973","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-pcos","9":"tag-zdravie","10":"tag-zdravy-zivotny-styl","11":"filter_attribute-tipy-a-triky","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 tipov, ako zmierni\u0165 bolestiv\u00fa men\u0161tru\u00e1ciu a harmonizova\u0165 cyklus - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ak\u00e9 s\u00fa naj\u010dastej\u0161ie pr\u00ed\u010diny bolestivej men\u0161tru\u00e1cie a \u010do na nich pom\u00e1ha? Zmierni\u0165 ich m\u00f4\u017ee vhodn\u00e1 strava pri men\u0161tru\u00e1cii, pohyb a vybran\u00e9 vitam\u00edny aj miner\u00e1lne 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-tipov-ako-zmiernit-bolestivu-menstruaciu-a-harmonizovat-cyklus\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"9 tipov, ako zmierni\u0165 bolestiv\u00fa men\u0161tru\u00e1ciu a harmonizova\u0165 cyklus - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ak\u00e9 s\u00fa naj\u010dastej\u0161ie pr\u00ed\u010diny bolestivej men\u0161tru\u00e1cie a \u010do na nich pom\u00e1ha? 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