{"id":376842,"date":"2022-06-08T12:27:03","date_gmt":"2022-06-08T10:27:03","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=376842"},"modified":"2024-05-29T09:32:53","modified_gmt":"2024-05-29T07:32:53","slug":"noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/","title":{"rendered":"Nou\u0103 sfaturi pentru ameliorarea durerilor menstruale \u0219i armonizarea ciclului"},"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.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/#Ce_se_intampla_cu_corpul_in_timpul_menstruatiei\" title=\"Ce se \u00eent\u00e2mpl\u0103 cu corpul \u00een timpul menstrua\u021biei?\">Ce se \u00eent\u00e2mpl\u0103 cu corpul \u00een timpul menstrua\u021biei?<\/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.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/#Care_sunt_cele_mai_frecvente_simptome_ale_menstruatiei\" title=\"Care sunt cele mai frecvente simptome ale menstrua\u021biei?\">Care sunt cele mai frecvente simptome ale menstrua\u021biei?<\/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.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/#Care_sunt_cauzele_durerilor_menstruale\" title=\"Care sunt cauzele durerilor menstruale?\">Care sunt cauzele durerilor menstruale?<\/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.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/#9_moduri_de_a_ameliora_menstruatia_abundenta_si_durerile_din_timpul_acesteia\" title=\"9 moduri de a ameliora menstrua\u021bia abundent\u0103 \u0219i durerile din timpul acesteia\">9 moduri de a ameliora menstrua\u021bia abundent\u0103 \u0219i durerile din timpul acesteia<\/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.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Multe femei se lupt\u0103 \u00een fiecare lun\u0103 cu efectele nepl\u0103cute ale sindromului premenstrual (PMS). \u00cen plus, sunt urmate imediat de menstrua\u021bie \u0219i astfel continu\u0103 o adev\u0103rat\u0103 aventur\u0103 a estrogenului \u0219i progesteronului. <strong>\u00cen aceast\u0103 perioad\u0103 pute\u021bi sim\u021bi dureri de spate \u0219i crampe \u00een parte inferioar\u0103 a abdomenului, s\u00e2nger\u0103ri abundente, oboseal\u0103 sau modific\u0103ri ale dispozi\u021biei.<\/strong> Toate acestea pot afecta gestionarea responsabilit\u0103\u021bilor zilnice, reduc motiva\u021bia de a face exerci\u021bii fizice, de a urma o diet\u0103 \u0219i de a atinge alte obiective. \u00cen schimb, ve\u021bi sta \u00een fa\u021ba televizorului timp de X ore, iar femeile vesele din reclamele la produsele sanitare par din alt\u0103 lume.<\/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=\"Ce_se_intampla_cu_corpul_in_timpul_menstruatiei\"><\/span>Ce se \u00eent\u00e2mpl\u0103 cu corpul \u00een timpul menstrua\u021biei?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hormonii de\u021bin controlul asupra ciclului lunar. Ace\u0219tia sunt \u00een principal estrogenul \u0219i progesteronul. Nivelul lor se schimb\u0103 \u00een timpul ciclului \u0219i \u00eempreun\u0103 cu acesta tot ceea ce se \u00eent\u00e2mpl\u0103 \u00een corp. Se preg\u0103te\u0219te pentru o eventual\u0103 implantare a unui ovul fertilizat \u0219i pentru sarcin\u0103. Dar dac\u0103 acest lucru nu se \u00eent\u00e2mpl\u0103, mucoasa uterin\u0103 crescut\u0103 trebuie eliminat\u0103 din corp prin menstrua\u021bie. Din p\u0103cate, aceasta este \u00eenso\u021bit\u0103 de multe ori de simptome nepl\u0103cute precum <strong>crampe dureroase, modific\u0103ri ale dispozi\u021biei, oboseal\u0103 crescut\u0103 \u0219i<\/strong>&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-scapati-de-pofta-de-dulce\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>poft\u0103 de dulce<\/strong><\/a>&nbsp;<span style=\"font-weight: 700 !important\">incontrolabil\u0103.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Menstrua\u021bia dureaz\u0103 de obicei 3-8 zile \u0219i este posibil s\u0103 determin\u0103m \u00een avans c\u00e2nd va ap\u0103rea \u00eentr-o lun\u0103. Totu\u0219i, unele femei se confrunt\u0103 cu<strong> neregularitate, menstrua\u021bie absent\u0103 sau simptome nepl\u0103cute<\/strong> care le afecteaz\u0103 negativ vie\u021bile de zi cu zi. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/iStock-1331428155-1124x766.jpg\" alt=\"Ce este menstrua\u021bia?\" class=\"wp-image-355122\" style=\"width:843px;height:575px\" title=\"Ce este menstrua\u021bia?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_sunt_cele_mai_frecvente_simptome_ale_menstruatiei\"><\/span>Care sunt cele mai frecvente simptome ale menstrua\u021biei?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Simptomele menstruale \u0219i intensitatea lor poate varia. Sunt influen\u021bate de genetic\u0103, factori psihologici, dar \u0219i de stilul de via\u021b\u0103. Pe l\u00e2ng\u0103 s\u00e2ngerare, <strong>aceste simptome fac \u0219i ele parte din sindromul premenstrual (PMS).<\/strong> Unele femei le simt \u00een cea mai mare m\u0103sur\u0103 ca parte din PMS. \u00cen acest caz, \u00een mod paradoxal menstrua\u021bia este cea care poate oferi o ameliorare.<\/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. S\u00e2ngerare<\/h3>\n\n\n\n<p>\u00cempreun\u0103 cu s\u00e2ngele, mucoasa uterin\u0103 crescut\u0103 este eliminat\u0103 din corp. \u00cen cazul dezechilibrului hormonal, c\u00e2nd membrana mucoas\u0103 cre\u0219te devine prea groas\u0103, s\u00e2ngerarea poate fi mai abundent\u0103.<\/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. Dureri de spate \u0219i de burt\u0103<\/h3>\n\n\n\n<p>\u00cen acest caz, substan\u021bele numite <strong>prostaglandine,<\/strong> produse de mucoasa uterin\u0103, sunt cel mai frecvent vinovat. Acestea provoac\u0103 contrac\u021bii mu\u0219chilor uterului, care servesc la eliminarea stratului acumulat. <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. Schimb\u0103ri de dispozi\u021bie<\/h3>\n\n\n\n<p>Probabil o <strong>sc\u0103dere a serotoninei<\/strong> v\u0103 face s\u0103 v\u0103 sim\u021bi\u021bi ca \u00eentr-un rollercoaster emo\u021bional. Acest neurotransmi\u021b\u0103tor este str\u00e2ns legat de psihic \u0219i starea de dispozi\u021bie. De regul\u0103 nivelul s\u0103u cre\u0219te \u0219i scade \u00eempreun\u0103 cu estrogenul, care are un nivel sc\u0103zut, \u00een special \u00eenainte \u0219i la \u00eenceputul menstrua\u021biei. <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. Poft\u0103 crescut\u0103 de dulce \u0219i alimente grase<\/h3>\n\n\n\n<p><strong>Nivelul sc\u0103zut de serotonin\u0103<\/strong> este probabil responsabil pentru pofta crescut\u0103 de ciocolat\u0103, biscui\u021bi, chipsuri \u0219i alte alimente la care pofti\u021bi \u00een aceste zile. Are leg\u0103tur\u0103 cu capacitatea sc\u0103zut\u0103 de a induce senza\u021bia de sa\u021bietate. Astfel creierul v\u0103 poate \u00eendemna s\u0103 consuma\u021bi mai mult zah\u0103r \u0219i gr\u0103simi, care sunt bogate \u00een energie. <span style=\"color: #ff6600\">[4] <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/iStock-1291771060-1124x820.jpg\" alt=\"Care sunt simptomele PMS \u0219i ale menstrua\u021biei?\" class=\"wp-image-355136\" style=\"width:843px;height:615px\" title=\"Care sunt simptomele PMS \u0219i ale menstrua\u021biei?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Oboseal\u0103<\/h3>\n\n\n\n<p><strong>Nivelul redus de serotonin\u0103 sau un somn \u00eentrerupt<\/strong> sunt cele mai frecvente cauze ale senza\u021biei de oboseal\u0103 \u00een aceste zile. \u00cen timpul PMS \u0219i \u00een primele zile ale menstrua\u021biei, poate fi dificil s\u0103 dormi\u021bi ne\u00eentrerupt mai multe ore din cauza dureri abdominale \u0219i disconfortului mintal. <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>Suferi\u021bi frecvent de oboseal\u0103 \u0219i nu \u0219ti\u021bi cum s\u0103 o gestiona\u021bi? Poate v\u0103 poate ajuta articolul nostru&nbsp; <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-va-simtiti-mereu-obositi-cele-mai-comune-7-cauze-si-solutii\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>De ce v\u0103 sim\u021bi\u021bi mereu obosi\u021bi? Cele mai comune 7 cauze \u0219i solu\u021bii.<\/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. Durere \u0219i sensibilitate a s\u00e2nilor<\/h3>\n\n\n\n<p><strong>Estrogenul \u0219i progesteronul<\/strong> pot cauza l\u0103rgirea glandelor \u0219i canalelor mamare, care se poate manifesta nu numai sub forma unor s\u00e2ni mai mari, dar \u0219i sub form\u0103 de durere \u0219i sensibilitate. <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. Acnee \u0219i alte simptome ale pielii<\/h3>\n\n\n\n<p>\u00cen timp ce nivelul de estrogen \u0219i progesteron fluctueaz\u0103 la niveluri mici \u00een timpul menstrua\u021biei, <strong>testosteronul<\/strong> r\u0103m\u00e2ne aproape neschimbat pe parcursul ciclului. \u00cen anumite momente, poate deveni mai pronun\u021bat dec\u00e2t de obicei, cauz\u00e2nd, de exemplu, co\u0219uri \u0219i un aspect deteriorat al pielii. <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. Balonare \u0219i alte probleme digestive<\/h3>\n\n\n\n<p><strong>Nivelurile ridicate de prostaglandine<\/strong> pot afecta func\u021bia intestinal\u0103, ajut\u00e2nd la cre\u0219terea contrac\u021biilor mu\u0219chilor din tractul digestiv. Acest lucru se poate manifesta prin distensie abdominal\u0103, constipa\u021bie, dar \u0219i vizite mai dese la toalet\u0103. <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>Dac\u0103 v\u0103 \u00eentreba\u021bi ce alte cauze mai pot duce la balonare, citi\u021bi articolul nostru&nbsp; <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/despre-balonare-si-cum-sa-scapati-de-ea\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Despre balonare \u0219i cum s\u0103 sc\u0103pa\u021bi de ea?<\/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. Reten\u021bie a apei<\/h3>\n\n\n\n<p>\u00cen timpul PMS \u0219i \u00een primele zile ale menstrua\u021biei, greutatea corporal\u0103 poate cre\u0219te mai mult, chiar \u0219i cu c\u00e2teva kg. Acest lucru se datoreaz\u0103 \u00een special reten\u021biei de ap\u0103 crescut\u0103 <strong>cauzat\u0103 de schimb\u0103rile corporale<\/strong><strong>.<\/strong> Cu fiecare zi de menstrua\u021bie, cantitatea de ap\u0103 re\u021binut\u0103 revine treptat la normal. <span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/iStock-1066985758-1124x750.jpg\" alt=\"Reten\u021bia apei \u00een timpul menstrua\u021biei\" class=\"wp-image-355150\" style=\"width:843px;height:563px\" title=\"Reten\u021bia apei \u00een timpul menstrua\u021biei\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_sunt_cauzele_durerilor_menstruale\"><\/span>Care sunt cauzele durerilor menstruale?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Durerea abdominal\u0103 \u0219i de spate este sim\u021bit\u0103 de majoritatea femeilor \u00een timpul PMS \u0219i \u00een primele zile ale menstrua\u021biei. De regul\u0103, este suportabil\u0103 \u0219i femeile o consider\u0103 ca parte normal\u0103 a menstrua\u021biei. <strong>Dar unele femei simt dureri \u0219i crampe de intensitate a\u0219a mare <\/strong>\u00eenc\u00e2t au probleme \u00een a face fa\u021b\u0103 vie\u021bii de zi cu zi. Aceast\u0103 afec\u021biune este men\u021bionat\u0103 medical ca <strong>dismenoree<\/strong> \u0219i este \u00eenso\u021bit de multe ori de dureri de cap, ame\u021beal\u0103, grea\u021b\u0103 sau v\u0103rs\u0103turi. <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\">Care sunt cele mai frecvente cauze ale durerii menstruale \u0219i ale dismenoreei?<\/h3>\n\n\n\n<p>G\u0103sirea cauzei specifice a durerii menstruale este uneori o adev\u0103rat\u0103 provocare. Cel mai bun sfat este oferit de un medic (ginecolog), care va efectua o examinare de specialitate \u0219i, \u00een baza acesteia, poate pune un&nbsp;diagnostic \u0219i oferi o posibil\u0103 solu\u021bie. Dar exist\u0103 cauze mai frecvente la femeile cu dismenoree. <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. Dismenoree primar\u0103<\/h4>\n\n\n\n<p>\u00cen acest caz, crampele apar chiar \u00eenainte \u0219i la \u00eenceputul menstrua\u021biei. Sunt <strong>cauzate \u00een special de prostaglandine, care se formeaz\u0103 \u00een mucoasa uterin\u0103.<\/strong> Aceste substan\u021be provoac\u0103 contrac\u021bii ale mu\u0219chilor \u0219i ale vaselor uterului. De obicei, nivelul lor precum \u0219i durerea sim\u021bit\u0103 scad cu fiecare zi a menstrua\u021biei. <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. Dismenoree secundar\u0103<\/h4>\n\n\n\n<p>Acest tip difer\u0103 nu numai \u00een ceea ce prive\u0219te cauza, dar \u0219i \u00een ceea ce prive\u0219te natura durerii. Se poate \u00eenr\u0103ut\u0103\u021bi treptat \u0219i de obicei dureaz\u0103 mai mult dec\u00e2t durerea menstrual\u0103 normal\u0103. Cea mai frecvent\u0103 surs\u0103 a acestei probleme este boala \u00een desf\u0103\u0219urare a organelor reproductive. Acestea includ <strong>endometrioza,<\/strong> \u00een care parte din mucoasa uterin\u0103 se afl\u0103 \u00een afara organului. De asemenea, mai este \u0219i <strong>PCOS<\/strong> sau sindromul ovarelor polichistice. Cel din urm\u0103 este asociat cu dezechilibrul hormonal \u0219i se manifest\u0103 de obicei ca o perturbare \u00een timpul menstrua\u021biei. De asemenea, poate fi cauza dificult\u0103\u021bii de a r\u0103m\u00e2ne \u00eens\u0103rcinat\u0103. <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>Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre PCOS, citi\u021bi articolul nostru&nbsp; <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/pcos-un-sindrom-pe-care-ar-trebui-sa-il-cunoasca-fiecare-femeie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>PCOS &#8211; Un sindrom pe care trebuie s\u0103 \u00eel cunoasc\u0103 fiecare femeie.<\/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_moduri_de_a_ameliora_menstruatia_abundenta_si_durerile_din_timpul_acesteia\"><\/span>9 moduri de a ameliora menstrua\u021bia abundent\u0103 \u0219i durerile din timpul acesteia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exist\u0103 o serie de metode pentru a gestiona mai u\u0219or durerile menstruale (dismenoree primar\u0103). O pute\u021bi g\u0103si pe cea care vi se potrive\u0219te cel mai bine. Nu trebuie s\u0103 v\u0103 face\u021bi griji cu privire la ni\u0219te ritualuri \u0219amanice sau s\u0103 be\u021bi po\u021biuni magice de la Hogwarts. Acestea pot fi <strong>schimb\u0103ri simple \u0219i complet naturale \u00een via\u021ba de zi cu zi,<\/strong> dar pot aduce rezultate excelente sub forma amelior\u0103rii durerilor menstruale. \u0218i poate, gra\u021bie lor, nu va trebui s\u0103 mai lua\u021bi ibuprofen \u0219i alte analgezice.<\/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. \u00cencerca\u021bi c\u00e2teva exerci\u021bii u\u0219oare<\/h3>\n\n\n\n<p>De obicei, \u00een primele zile ale menstrua\u021biei, c\u00e2nd durerea este cea mai intens\u0103, v\u0103 atrage mai degrab\u0103 canapeaua dec\u00e2t sala. Pur \u0219i simplu nu v\u0103 g\u00e2ndi\u021bi la ridicatul de greut\u0103\u021bi, antrenamentul HIIT sau cardio intens. Dar dac\u0103 a\u021bi \u00eencerca <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/yoga-cheia-catre-un-echilibru-fizic-si-mintal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">yoga<\/a>, stretching, <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-incepeti-sa-alergati-un-ghid-simplu-pentru-incepatori\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jogging<\/a> u\u0219or sau chiar o plimbare? Activit\u0103\u021bile de intensitate redus\u0103 pot ajuta la ob\u021binerea <strong>unui flux sanguin mai bun \u00een organism, la relaxarea mu\u0219chilor din zona pelvian\u0103 \u0219i, cel mai important, la eliminarea endorfinelor.<\/strong> \u00cen special betaendorfinele au <strong>efecte analgezice<\/strong> pe l\u00e2ng\u0103 efectele pozitive asupra dispozi\u021biei. Astfel poate ajuta la reducerea durerii resim\u021bite. \u00cen plus, poate reduce apetitul, lucru de asemenea util \u00een timpul acestor zile. <span style=\"color: #ff6600\">[12-13]<\/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>Efectele pozitive ale exerci\u021biilor regulate asupra reducerii durerii menstruale au fost confirmate \u0219i de o serie de studii.<\/li>\n\n\n\n<li>Participan\u021bii au f\u0103cut sport de 2-3 ori pe s\u0103pt\u0103m\u00e2n\u0103 timp de 45-60 de minute.<\/li>\n\n\n\n<li>Cele mai frecvente au fost activit\u0103\u021bile aerobice u\u0219oare precum alergatul, dansul sau mersul alert, precum \u0219i yoga \u0219i exerci\u021bii izometrice.<\/li>\n\n\n\n<li>\u00cen general, activitatea fizic\u0103 a dus la <strong>reducerea utiliz\u0103rii analgezicelor \u0219i la un absenteism de la serviciu sau \u0219coal\u0103<\/strong> datorat durerii menstruale<strong> mai redus<\/strong>. <span style=\"color: #ff6600\">[12-13]<\/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\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/8W3A8503-1124x750.jpg\" alt=\"Cum s\u0103 v\u0103 antrena\u021bi \u00een timpul menstrua\u021biei?\" class=\"wp-image-355178\" style=\"width:843px;height:563px\" title=\"Cum s\u0103 v\u0103 antrena\u021bi \u00een timpul menstrua\u021biei?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. \u00cenc\u0103lzi\u021bi-v\u0103 complet<\/h3>\n\n\n\n<p>Utilizarea c\u0103ldurii este una dintre cele mai cunoscute metode pentru ameliorarea durerii. <strong>Elibereaz\u0103 tensiunea muscular\u0103, relaxeaz\u0103 mu\u0219chii abdominali \u0219i cre\u0219te circula\u021bia sanguin\u0103<\/strong> \u00een pelvis. Acest lucru v\u0103 permite s\u0103 sc\u0103pa\u021bi de congestia local\u0103 \u0219i de umflare, o cauz\u0103 obi\u0219nuit\u0103 a durerii cauzate de compresia nervului. \u00cen mod tradi\u021bional sunt folosite prosoapele \u00eenc\u0103lzite, <a href=\"https:\/\/gymbeam.ro\/punga-cu-gel-hot-cold-gymbeam.html\" target=\"_blank\" aria-label=\"punga cu gel cald\u0103 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">punga cu gel cald\u0103<\/a>, o sticl\u0103 cu ap\u0103 cald\u0103 sau du\u0219urile calde. De asemenea, sauna poate ajuta \u00een cazul durerilor u\u0219oare dac\u0103 se iau m\u0103suri de igien\u0103.<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>Dac\u0103 v\u0103 \u00eentreba\u021bi cum s\u0103 folosi\u021bi corect sauna \u0219i ce poate face pentru voi, pe l\u00e2ng\u0103 ameliorarea durerii, citi\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/sauna-si-sanatatea-abordarea-corecta-beneficiile-si-efectele-asupra-organismului\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Saun\u0103 \u0219i s\u0103n\u0103tatea: Abordarea corect\u0103, beneficiile \u0219i efectele asupra organismului.<\/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. Dormi\u021bi \u0219i odihni\u021bi-v\u0103 mai mult<\/h3>\n\n\n\n<p>Schimb\u0103rile hormonale \u0219i crampele dureroase din timpul menstrua\u021biei pot \u00eentrerupe somnul. Apoi, lipsa somnului duce la oboseal\u0103, care la r\u00e2ndul s\u0103u contribuie la o gestionare mai slab\u0103 a simptomelor menstruale. Pe termen lung, somnul de calitate slab\u0103 poate duce la menstrua\u021bie neregulat\u0103.<\/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\">Cum s\u0103 dormi\u021bi mai bine \u00een timpul menstrua\u021biei?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dup\u0103 amiaz\u0103 \u0219i seara, se recomand\u0103 limitarea aportului de cafea \u0219i de b\u0103uturi pe baz\u0103 de cafein\u0103,<\/strong> de alcool \u0219i de alimente bogate \u00een gr\u0103simi \u0219i calorii.<\/li>\n\n\n\n<li><strong>Evita\u021bi folosirea telefonului, computerului \u0219i a televizorului <\/strong>\u00eenainte de culcare. Alternativ, pute\u021bi folosi un filtru de lumin\u0103 albastr\u0103 pentru aceste dispozitive.<\/li>\n\n\n\n<li><strong>Stretching u\u0219or sau yoga \u00eenainte de culcare ajut\u0103 la reducerea tensiunii musculare,<\/strong> f\u0103c\u00e2ndu-v\u0103 corpul mai relaxat.<\/li>\n\n\n\n<li>O rutin\u0103 de sear\u0103 regulat\u0103 v\u0103 preg\u0103te\u0219te pentru culcare. Pute\u021bi face un du\u0219 cald \u00eenainte de a v\u0103 culca, apoi s\u0103 crea\u021bi o atmosfer\u0103 pl\u0103cut\u0103 \u00een camer\u0103 \u0219i s\u0103 o aerisi\u021bi corect. Apoi, pentru a v\u0103 lini\u0219ti, pute\u021bi asculta muzic\u0103 de relaxare, citi o carte sau bea un ceai de plante sau <a href=\"https:\/\/gymbeam.ro\/bio-cocoa-maca-drink-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cacao cu maca<\/a> fierbinte.<\/li>\n\n\n\n<li><strong>O sticl\u0103 de ap\u0103 cald\u0103, precum \u0219i pozi\u021bia \u00een care sta\u021bi pot ajuta la ameliorarea durerii abdominale.<\/strong> Pozi\u021bia ideal\u0103 este cea fetal\u0103 \u00een care sta\u021bi \u00eentin\u0219i pe o parte, duce\u021bi genunchii la piept \u0219i \u00eei \u00eembr\u0103\u021bi\u0219a\u021bi cu bra\u021bele. Astfel ve\u021bi reduce tensiunea asupra mu\u0219chilor abdominali. <span style=\"color: #ff6600\">[15-16]<\/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>Dac\u0103 v\u0103 este greu s\u0103 adormi\u021bi, pute\u021bi g\u0103si \u0219i alte sfaturi utile pentru a adormi mai repede \u0219i a ob\u021bine un somn de o calitate mai bun\u0103 \u00een articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 adormi\u021bi repede? \u00cencerca\u021bi aceste sfaturi simple pentru un somn mai bun.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/iStock-1192627504-1124x749.jpg\" alt=\"Cum s\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi somnul \u00een timpul menstrua\u021biei?\" class=\"wp-image-355192\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi somnul \u00een timpul menstrua\u021biei?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Limita\u021bi aportul de alcool<\/h3>\n\n\n\n<p>\u00cen aceast\u0103 perioad\u0103, c\u00e2nd nu sunte\u021bi stabil\u0103 emo\u021bional, v\u0103 pute\u021bi g\u00e2ndi s\u0103 c\u0103uta\u021bi solu\u021bia pe fundul paharului cu vin. Alcoolul v\u0103 poate ajuta s\u0103 v\u0103 deconecta\u021bi pentru un timp, s\u0103 v\u0103 relaxa\u021bi \u0219i s\u0103 reduce\u021bi pu\u021bin durerea. Dar apoi, de regul\u0103, sobrietatea vine cu simptome menstruale \u0219i mai rele dar \u0219i cu o u\u0219oar\u0103 <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/mahmureala-de-ce-apare-si-cum-puteti-scapa-rapid-de-ea\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"kocovinou (opens in a new tab)\">mahmureal\u0103<\/a>. De asemenea, aduce deshidratarea, care poate \u00eengro\u0219a s\u00e2ngele menstrual. Astfel devine mai dificil\u0103 eliminarea mucoasei uterine, <strong>duc\u00e2nd la mai mult\u0103 durere \u0219i crampe \u00een abdomenul inferior.<\/strong> \u00cen plus, alcoolul poate cre\u0219te nivelul de estrogen \u0219i testosteron din organism. Acest lucru se manifest\u0103 prin schimb\u0103ri ale dispozi\u021biei mai rele, iritabilitate \u0219i \u00eenr\u0103ut\u0103\u021birea altor simptome ale PMS \u0219i menstruale. <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>\u00cenainte de \u00eenceputul \u0219i \u00een primele zile ale menstrua\u021biei se recomand\u0103 evitarea b\u0103uturii alcoolice preferate \u0219i concentrarea asupra consumului de ap\u0103 \u0219i de alte b\u0103uturi f\u0103r\u0103 alcool.<\/li>\n\n\n\n<li>Apa ar trebui s\u0103 reprezinte cel mai mare procent al aportului zilnic de lichide.<\/li>\n\n\n\n<li>Pute\u021bi diversifica aportul de ap\u0103 cu o b\u0103utur\u0103 <a href=\"https:\/\/gymbeam.ro\/bio-cocoa-maca-drink-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">f\u0103r\u0103 cofein\u0103<\/a> cu aminoacizi BCAA, zinc \u0219i vitamine, cu <a href=\"https:\/\/gymbeam.ro\/ceaiuri\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ceai<\/a> sau cu ap\u0103 aromatizat\u0103 cu l\u0103m\u00e2ie, ment\u0103 sau alte plante.<\/li>\n\n\n\n<li>Ar trebui s\u0103 consuma\u021bi \u00een fiecare zi 30 &#8211; 45ml de ap\u0103 pe kg de mas\u0103 corporal\u0103.&nbsp;&nbsp;&nbsp;<\/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. Ave\u021bi grij\u0103 la excesul de zah\u0103r \u0219i sare din alimente<\/h3>\n\n\n\n<p>O bucat\u0103 de ciocolat\u0103, c\u00e2\u021biva biscui\u021bi sau o por\u021bie de desert de cas\u0103 pot face mai bune aceste zile dificile. Dar consumul de dulciuri la micul dejun, la pr\u00e2nz \u0219i la cin\u0103 nu este o idee a\u0219a bun\u0103. <strong>Conform cercet\u0103rilor, aportul mare de zah\u0103r poate cre\u0219te riscul de dureri menstruale.<\/strong> Dac\u0103 prefera\u021bi gust\u0103rile s\u0103rate precum chipsurile sau alunele cu sare \u00een locul celor dulci, nu v\u0103 este mai bine. Aceste alimente sunt bogate \u00een sare, care \u00een cantit\u0103\u021bi excesive poate duce la <strong>balonare \u0219i la reten\u021bia apei \u00een organism.<\/strong> Deja v\u0103 confrunta\u021bi cu aceste simptome \u00een timpul PMS \u0219i al menstrua\u021biei, deci nu este cazul s\u0103 risca\u021bi s\u0103 le \u00eenr\u0103ut\u0103\u021bi\u021bi. <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=\"Dieta \u00een timpul menstrua\u021biei\" class=\"wp-image-355206\" title=\"Dieta \u00een timpul menstrua\u021biei\" 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\">Ce ar trebui s\u0103 m\u00e2nca\u021bi \u00een timpul menstrua\u021biei?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pe parcursul zilei, <strong>\u00eencerca\u021bi s\u0103 ad\u0103uga\u021bi proteine<\/strong> (carne, lactate, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/ton-in-suc-propriu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pe\u0219te<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a> sau <a href=\"https:\/\/gymbeam.ro\/yum-yum-whey-1000-g-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine<\/a>) la fiecare mas\u0103, care au o putere de sa\u021bietate mare. Astfel nu ve\u021bi t\u00e2nji dup\u0103 un desert sau o gustare suplimentar\u0103 dup\u0103 mas\u0103.<\/li>\n\n\n\n<li><strong>Carbohidra\u021bii complec\u0219i,<\/strong> precum <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/terci-instant-de-ovaz-instant-oats-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ov\u0103zul<\/a>, p\u00e2inea integral\u0103, <a href=\"https:\/\/gymbeam.ro\/bio-quinoa-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a> sau orezul <strong>nu ar trebui excluse din preparate. <\/strong>Astfel, ob\u021bine\u021bi fibre, care v\u0103 fac s\u0103 v\u0103 sim\u021bi\u021bi mai pline, astfel nu trebuie s\u0103 compensa\u021bi aportul de carbohidra\u021bi cu gust\u0103ri dulci.<\/li>\n\n\n\n<li><strong>Nu ar trebui s\u0103 uita\u021bi nici de gr\u0103simile s\u0103n\u0103toase.<\/strong> <a href=\"https:\/\/gymbeam.ro\/bio-ulei-de-avocado-virgin-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Uleiul<\/a>, <a href=\"https:\/\/gymbeam.ro\/nuci-de-acaju-naturale.html\" class=\"ek-link\">fructele cu coaja tare<\/a> sau <a href=\"https:\/\/gymbeam.ro\/seminte-de-chia-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">semin\u021bele<\/a> ofer\u0103 energie, iar alimentele care le con\u021bin sunt mai s\u0103\u021bioase.<\/li>\n\n\n\n<li>\u00cen timpul zilei, <strong>ad\u0103uga\u021bi o por\u021bie de fructe sau legume la fiecare mas\u0103.<\/strong> Aceste superalimente ofer\u0103 vitaminele, mineralele \u0219i fibrele necesare care sunt importante pentru o digestie s\u0103n\u0103toas\u0103.<\/li>\n\n\n\n<li>Este mai bine s\u0103 <strong>\u00eenlocui\u021bi ciocolata cu lapte sau alte dulciuri cu, de exemplu, o bucat\u0103 de ciocolat\u0103 neagr\u0103 de calitate,<\/strong> care poate fi suplimentat\u0103 cu fructe sau fructe cu coaja tare sau ad\u0103ugat\u0103 \u00een porridge cu proteine. Ve\u021bi ob\u021bine o mas\u0103 complet\u0103 \u0219i nu ve\u021bi mai avea o dorin\u021b\u0103 a\u0219a puternic\u0103 de a m\u00e2nca o ciocolat\u0103 \u00eentreag\u0103.<\/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>Ave\u021bi grij\u0103 la<strong> cantitatea de sare din alimente<\/strong> \u0219i \u00eencerca\u021bi s\u0103 g\u0103si\u021bi op\u021biuni cu mai pu\u021bin\u0103 sare. Este ideal s\u0103 prepara\u021bi alimente acas\u0103, \u00eentruc\u00e2t astfel pute\u021bi controla mai bine aportul de sare. Pentru asezonare, se recomand\u0103 folosirea ierburilor, a usturoiului \u0219i a altor condimente f\u0103r\u0103 sare ad\u0103ugat\u0103.<\/li>\n\n\n\n<li>Alimentele probiotice precum iaurtul, kefirul, kimchi, sauerkraut, <a href=\"https:\/\/gymbeam.ro\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a> sau kombucha <strong>pot sus\u021bine \u0219i ele digestia corect\u0103<\/strong>.<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>Sfaturi \u0219i recomand\u0103ri complete pentru a m\u00e2nca s\u0103n\u0103tos se pot g\u0103si \u00een articolul nostru <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Co je zdrav\u00e1 strava a jak se nau\u010dit j\u00edst zdrav\u011b? (opens in a new tab)\">Ce \u00eenseamn\u0103 o diet\u0103 s\u0103n\u0103toas\u0103 \u0219i cum s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 m\u00e2nca\u021bi s\u0103n\u0103tos?<\/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. Gestiona\u021bi aportul de vitamine importante<\/h3>\n\n\n\n<p>Un aport corect de vitamine este esen\u021bial pentru men\u021binerea s\u0103n\u0103t\u0103\u021bii. Acestea joac\u0103 un rol important \u0219i \u00een ciclul menstrual \u0219i la derularea sa lin\u0103. Conform mai multor studii, unele dintre ele <strong>pot chiar ajuta la ameliorarea simptomelor PMS \u0219i ale menstrua\u021biei.<\/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\">Ce vitamine pot afecta ciclul menstrual, conform cercet\u0103rilor \u0219tiin\u021bifice?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.ro\/vitamina-b1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamina B1<\/strong><\/a> <strong>poate reduce simptomele PMS<\/strong> \u0219i s-a demonstrat c\u0103 suplimentarea sa poate fi eficient\u0103 \u00een cazul femeilor cu dureri menstruale \u0219i menstrua\u021bie abundent\u0103. <span style=\"color: #ff6600\" class=\"tadv-color\">[20]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/vitamina-b6-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamina B6<\/strong><\/a> <strong>este important\u0103 pentru produc\u021bia neurotransmi\u021b\u0103torilor dopamin\u0103 \u0219i serotonin\u0103.<\/strong> Aceste substan\u021be sunt str\u00e2ns legate de starea de spirit \u0219i pot regla senza\u021bia de anxietate \u0219i apetitul. De asemenea, dopamina este asociat\u0103 cu sentimentele de mul\u021bumire \u0219i fericire. <span class=\"tadv-color\" style=\"color: #ff6600\">[21]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/vitamina-d-1000-iu-capsule-vegetale-now-foods.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamina D<\/strong><\/a> este esen\u021bial\u0103 nu numai pentru imunitate \u0219i pentru absorb\u021bia calciului. <strong>Ea contribuie \u0219i la men\u021binerea menstrua\u021biei regulate<\/strong> \u0219i la derularea sa lin\u0103. \u00cen plus, afecteaz\u0103 s\u0103n\u0103tatea hormonal\u0103 \u0219i s-au descoperit niveluri reduse la femeile cu PCOS. <span style=\"color: #ff6600\" class=\"tadv-color\">[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\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/b-complex.jpg\" alt=\"Vitamine pentru ameliorarea durerilor menstruale\" class=\"wp-image-355222\" style=\"width:843px;height:562px\" title=\"Vitamine pentru ameliorarea durerilor menstruale\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">7. Magneziu, calciu, zinc \u0219i omega 3<\/h3>\n\n\n\n<p>Mineralele \u0219i gr\u0103simile s\u0103n\u0103toase sub form\u0103 de acizi gra\u0219i<span style=\"text-align: inherit\"> omega-3 contribuie \u0219i ele la func\u021bionarea normal\u0103 a organismului femeilor. Un deficit al acestora se g\u0103se\u0219te de multe ori la femeile cu PMS \u0219i dismenoree. De aceea, oamenii de \u0219tiin\u021b\u0103 \u0219i-au propus s\u0103 cerceteze <strong>efectul acestor substan\u021be asupra manifest\u0103rilor fizice \u0219i psihice<\/strong><\/span><strong style=\"text-align: inherit\"> ale ciclului menstrual.<\/strong><span style=\"text-align: inherit\"> \u00cen baza acestor cercet\u0103ri, le-au descoperit efectele benefice.<\/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><a href=\"https:\/\/gymbeam.ro\/magneziu-chelat-b6-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Magneziul<\/strong><\/a> <strong>poate ameliora simptomele PMS \u0219i ale menstrua\u021biei,<\/strong> \u00een special gra\u021bie efectelor de relaxare asupra sistemului nervos \u0219i a mu\u0219chilor. Poate ajuta la reducerea tensiunii musculare din zona uterin\u0103, amelior\u00e2nd astfel crampele dureroase. De multe ori este combinat cu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/magneziu-chelat-b6-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina B6<\/a> \u00een suplimentele alimentare. \u00cen aceast\u0103 combina\u021bie, s-a demonstrat c\u0103 are efect asupra amelior\u0103ri simptomelor menstruale nedorite cum ar fi reten\u021bia de ap\u0103, durerea abdominal\u0103 \u0219i anxietatea. <span style=\"color: #ff6600\">[23]<\/span><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.ro\/calciu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Calciul <\/a>s-a dovedit \u0219i el util pentru femeile care au avut simptomele nepl\u0103cute ale PMS \u0219i ale menstrua\u021biei. <\/strong>A putu reduce reten\u021bia de ap\u0103, apetitul \u0219i durerile care apar \u00een timpul acestei faze a ciclului. <span style=\"color: #ff6600\" class=\"tadv-color\">[24]<\/span><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.ro\/omega-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Acizii gra\u0219i omega 3 <\/a><\/strong>pot contribui la reglarea ciclului menstrual. S-a demonstrat c\u0103 suplimentarea sa este eficient\u0103 \u0219i \u00een cazul femeilor cu PCOS. <span class=\"tadv-color\" style=\"color: #ff6600\">[25]<\/span><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.com\/zinc-gymbeam.html\" target=\"_blank\" aria-label=\"Zincul (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zincul<\/a> poate reduce produc\u021bia de prostaglandine, <\/strong>principalul vinovat pentru crampele abdominale. \u00cen plus, este cunoscut pentru efectele pozitive asupra func\u021biei reproductive. <span class=\"tadv-color\" style=\"color: #ff6600\">[26]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/chromium-picolinate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cromul <\/strong><\/a><strong>ajut\u0103 la reglarea nivelului de zah\u0103r din organism, <\/strong>care ajut\u0103 la reducerea poftei incontrolabile de dulce. De aceea, este un ingredient popular \u00een suplimentele alimentare pentru reducerea apetitului precum <a href=\"https:\/\/gymbeam.ro\/appetite-control-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Appetite Control<\/a>. <span style=\"color: #ff6600\" class=\"tadv-color\">[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\" width=\"1124\" height=\"749\" 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=\"Minerale pentru ameliorarea durerii menstruale\" class=\"wp-image-355236\" style=\"width:843px;height:562px\" title=\"Minerale pentru ameliorarea durerii menstruale\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. \u00cencerca\u021bi puterea plantelor<\/h3>\n\n\n\n<p>\u0218i plantele v\u0103 pot ajuta s\u0103 trece\u021bi mai u\u0219or peste aceast\u0103 perioad\u0103. Cercet\u0103rile au ar\u0103tat c\u0103 o parte dintre ele pot ajuta \u00een cazul menstrua\u021biei neregulate \u0219i dureroase. <strong>Au un efect de calmare \u0219i ac\u021bioneaz\u0103 \u00een organism similar cu hormonul fericirii <\/strong><strong>dopamin\u0103.<\/strong> \u0218i nu este niciodat\u0103 suficient \u00een timpul acelei perioade a lunii. \u00cen plus, pot ajuta la reglarea digestiei deranjate \u0219i v\u0103 pot sc\u0103pa de balonare. <span style=\"color: #ff6600\">[28-29]<\/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\">Cele mai frecvente plante folosite pentru ameliorarea simptomelor PMS \u0219i ale menstrua\u021biei<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mu\u0219e\u021bel (Matricaria chamomilla)<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/turmeric-shot-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ghimbir<\/a><em> (Zingiber officinale)<\/em><\/li>\n\n\n\n<li>Fenicul <em>(Foeniculum vulgare<\/em>)<\/li>\n\n\n\n<li>cre\u021bi\u0219oar\u0103<em> (Alchemilla vulgaris)<\/em><\/li>\n\n\n\n<li>miel\u0103rea <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>O plant\u0103 diferit\u0103 poate i potrivit\u0103 \u0219i poate func\u021biona pentru fiecare dintre voi. Le pute\u021bi g\u0103si \u00een ceai sau \u00een suplimente alimentare.<span style=\"color: #ff6600\"> [28-29]<\/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. \u00cencerca\u021bi suplimentele alimentare complexe<\/h3>\n\n\n\n<p>Suplimentele alimentare pentru femei, precum <a href=\"https:\/\/gymbeam.ro\/pink-balance-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pink Balance<\/strong><\/a>, combin\u0103 puterea vitaminelor, mineralelor \u0219i a extractelor din plante. Gra\u021bie profilului de ingrediente complex, pot viza o <strong>gam\u0103 larg\u0103 de simptome nepl\u0103cute ale PMS \u0219i menstrua\u021biei.<\/strong> Pink balance este ideal \u0219i pentru femeile cu PCOS, cicluri neregulate \u0219i dureroase. Va fi apreciat \u0219i de femeile care nu au aceste probleme, dar care pur \u0219i simplu \u00ee\u0219i doresc s\u0103 se simt\u0103 mai bine \u00een timpul menstrua\u021biei. Substan\u021bele con\u021binute au efecte benefice asupra psihicului \u0219i func\u021biilor reproductive \u0219i ajut\u0103 cursul corect al fazelor esen\u021biale ale ciclului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pe l\u00e2ng\u0103 zincul, feniculul sau extractul de fenicul men\u021bionate mai sus, sunt \u0219i alte ingrediente active \u00een acest supliment. De exemplu, mioinozitolul este o molecul\u0103 ca vitamina folosit\u0103 \u00een tratamentul PCOS. Conform exper\u021bilor care au studiat aceast\u0103 substan\u021b\u0103, poate cre\u0219te \u0219i nivelul de serotonin\u0103. Probabil de aceea <a href=\"https:\/\/gymbeam.ro\/inozitol-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>mioinozitolul<\/strong><\/a><strong> este asociat de multe ori cu o dispozi\u021bie mai bun\u0103 \u0219i cu reducerea anxiet\u0103\u021bii.<\/strong> <a href=\"https:\/\/gymbeam.ro\/acid-folic-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamina B9 (acid folic)<\/strong><\/a> con\u021binut\u0103 <strong>ajut\u0103 la reducerea oboselii \u0219i epuiz\u0103rii,<\/strong> util\u0103 \u00een special \u00een zilele \u00een care v\u0103 lipse\u0219te energia \u00een general. \u00cen plus, <strong>acidul alfa lipoic (ALA)<\/strong> contribuie la sus\u021binerea nivelului glicemiei, care poate ajuta la <strong>reducerea poftei de dulce. <\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/IMG_8159-Edit-1-1124x749.jpg\" alt=\"Suplimente alimentare pentru ameliorarea manifest\u0103rilor PMS \u0219i a menstrua\u021biei\" class=\"wp-image-355264\" style=\"width:843px;height:562px\" title=\"Suplimente alimentare pentru ameliorarea manifest\u0103rilor PMS \u0219i a menstrua\u021biei\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Este posibil ca toate simptomele fizice \u0219i psihice resim\u021bite \u00een timpul menstrua\u021biei s\u0103 nu v\u0103 chinuie doar pe voi, ci uneori \u0219i pe cei dragi. Din fericire, exist\u0103 metode de a le ameliora \u0219i de a trece mai u\u0219or <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" class=\"ek-link\">peste <\/a>aceste zile dificile.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mai \u00eent\u00e2i pute\u021bi \u00eencerca s\u0103 include\u021bi<strong> c\u00e2teva schimb\u0103ri \u00een stilul de via\u021b\u0103.<\/strong> Activitatea fizic\u0103 u\u0219oar\u0103 precum yoga sau plimb\u0103rile pot ameliora&nbsp; tensiunea sau durerea de burt\u0103 \u0219i de spate. <strong>Alegerile alimentare corecte pot ajuta la reducerea poftei de dulce<\/strong> \u0219i ameliora balonarea sau alte probleme digestive. De asemenea, se recomand\u0103 s\u0103 v\u0103 concentra\u021bi asupra <strong>somnului suficient, care v\u0103 va oferi energia necesar\u0103 pentru a face fa\u021b\u0103 mai bine acestor zile<\/strong><strong>.<\/strong> Toate acestea pot fi sus\u021binute cu un aport vitamine, minerale \u0219i plante selec\u021bionate. De exemplu, pute\u021bi alege suplimente alimentare complexe precum Pink Balance, creat pentru a r\u0103spunde nevoilor organismului feminin.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v-a pl\u0103cut articolul nostru \u0219i a\u021bi aflat informa\u021bii noi, distribui\u021bi-l prietenilor. Se vor bucura s\u0103 afle cum s\u0103 gestioneze mai bine simptomele PMS \u0219i ale menstrua\u021biei dureroase.&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>Cum s\u0103 sc\u0103pa\u021bi de durerile menstruale? V\u0103 pot ajuta exerci\u021biile fizice, o diet\u0103 aleas\u0103 corect, vitamine \u0219i minerale selec\u021bionate. Pentru mai multe sfaturi cu privire la un confort mai mare \u00een timpul menstrua\u021biei, citi\u021bi articolul nostru. <\/p>\n","protected":false},"author":129,"featured_media":355097,"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":[95],"tags":[6194,7628,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-376842","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-pcos-ro","9":"tag-sanatate","10":"tag-un-stil-de-viata-sanatos","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>Nou\u0103 sfaturi pentru ameliorarea durerilor menstruale \u0219i armonizarea ciclului - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Care sunt cele mai dese cauze ale durerilor din timpul menstrua\u021biei? Opta\u021bi spre o diet\u0103 corect\u0103, exerci\u021bii fizice, vitamine \u0219i minerale.\" \/>\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\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nou\u0103 sfaturi pentru ameliorarea durerilor menstruale \u0219i armonizarea ciclului - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Care sunt cele mai dese cauze ale durerilor din timpul menstrua\u021biei? Opta\u021bi spre o diet\u0103 corect\u0103, exerci\u021bii fizice, vitamine \u0219i minerale.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-06-08T10:27:03+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-29T07:32:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/05\/Menstruace-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"17 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Nou\u0103 sfaturi pentru ameliorarea durerilor menstruale \u0219i armonizarea ciclului\",\"datePublished\":\"2022-06-08T10:27:03+00:00\",\"dateModified\":\"2024-05-29T07:32:53+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/\"},\"wordCount\":3700,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Menstruace-FB-.png\",\"keywords\":[\"PCOS\",\"s\u0103n\u0103tate\",\"un stil de via\u021b\u0103 s\u0103n\u0103tos\"],\"articleSection\":[\"Diet\u0103 \u0219i stil de via\u021b\u0103 s\u0103n\u0103tos\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/\",\"name\":\"Nou\u0103 sfaturi pentru ameliorarea durerilor menstruale \u0219i armonizarea ciclului - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Menstruace-FB-.png\",\"datePublished\":\"2022-06-08T10:27:03+00:00\",\"dateModified\":\"2024-05-29T07:32:53+00:00\",\"description\":\"Care sunt cele mai dese cauze ale durerilor din timpul menstrua\u021biei? Opta\u021bi spre o diet\u0103 corect\u0103, exerci\u021bii fizice, vitamine \u0219i minerale.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Menstruace-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Menstruace-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"9 tip\u016f, jak zm\u00edrnit bolestivou menstruaci a harmonizovat cyklus\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Nou\u0103 sfaturi pentru ameliorarea durerilor menstruale \u0219i armonizarea ciclului\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\",\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg\",\"caption\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\"},\"description\":\"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Nou\u0103 sfaturi pentru ameliorarea durerilor menstruale \u0219i armonizarea ciclului - GymBeam Blog","description":"Care sunt cele mai dese cauze ale durerilor din timpul menstrua\u021biei? Opta\u021bi spre o diet\u0103 corect\u0103, exerci\u021bii fizice, vitamine \u0219i minerale.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/","og_type":"article","og_title":"Nou\u0103 sfaturi pentru ameliorarea durerilor menstruale \u0219i armonizarea ciclului - GymBeam Blog","og_description":"Care sunt cele mai dese cauze ale durerilor din timpul menstrua\u021biei? Opta\u021bi spre o diet\u0103 corect\u0103, exerci\u021bii fizice, vitamine \u0219i minerale.","og_url":"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/","og_site_name":"GymBeam Blog","article_published_time":"2022-06-08T10:27:03+00:00","article_modified_time":"2024-05-29T07:32:53+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/05\/Menstruace-FB-.png","type":"image\/png"}],"author":"Mark\u00e9ta Tesa\u0159ov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Mark\u00e9ta Tesa\u0159ov\u00e1","Estimated reading time":"17 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/#article","isPartOf":{"@id":"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Nou\u0103 sfaturi pentru ameliorarea durerilor menstruale \u0219i armonizarea ciclului","datePublished":"2022-06-08T10:27:03+00:00","dateModified":"2024-05-29T07:32:53+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/"},"wordCount":3700,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Menstruace-FB-.png","keywords":["PCOS","s\u0103n\u0103tate","un stil de via\u021b\u0103 s\u0103n\u0103tos"],"articleSection":["Diet\u0103 \u0219i stil de via\u021b\u0103 s\u0103n\u0103tos"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/","url":"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/","name":"Nou\u0103 sfaturi pentru ameliorarea durerilor menstruale \u0219i armonizarea ciclului - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Menstruace-FB-.png","datePublished":"2022-06-08T10:27:03+00:00","dateModified":"2024-05-29T07:32:53+00:00","description":"Care sunt cele mai dese cauze ale durerilor din timpul menstrua\u021biei? Opta\u021bi spre o diet\u0103 corect\u0103, exerci\u021bii fizice, vitamine \u0219i minerale.","breadcrumb":{"@id":"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Menstruace-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Menstruace-FB-.png","width":1200,"height":628,"caption":"9 tip\u016f, jak zm\u00edrnit bolestivou menstruaci a harmonizovat cyklus"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.ro\/blog\/noua-sfaturi-pentru-ameliorarea-durerilor-menstruale-si-armonizarea-ciclului\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Nou\u0103 sfaturi pentru ameliorarea durerilor menstruale \u0219i armonizarea ciclului"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e","name":"Mark\u00e9ta Tesa\u0159ov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","contentUrl":"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2022\/01\/portret-2016-marketa-tisk-001-1-scaled-e1641386435522-96x96.jpg","caption":"Mark\u00e9ta Tesa\u0159ov\u00e1"},"description":"Mark\u00e9ta Tesa\u0159ov\u00e1 is a nutritional therapist with over 10 years of clinical experience and a certified fitness trainer. She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/376842","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=376842"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/376842\/revisions"}],"predecessor-version":[{"id":572630,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/376842\/revisions\/572630"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/355097"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=376842"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=376842"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=376842"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=376842"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=376842"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}