{"id":393415,"date":"2022-09-28T10:43:21","date_gmt":"2022-09-28T08:43:21","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=393415"},"modified":"2024-04-25T11:54:58","modified_gmt":"2024-04-25T09:54:58","slug":"devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/","title":{"rendered":"Devet savjeta za ubla\u017eavanje bolnih menstruacija i uskla\u0111ivanje ciklusa"},"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.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/#Sto_se_dogada_s_tijelom_tijekom_menstruacije\" title=\"\u0160to se doga\u0111a s tijelom tijekom menstruacije?\">\u0160to se doga\u0111a s tijelom tijekom menstruacije?<\/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.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/#Koji_su_uobicajeni_simptomi_menstruacije\" title=\"Koji su uobi\u010dajeni simptomi menstruacije?\">Koji su uobi\u010dajeni simptomi menstruacije?<\/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.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/#Sto_moze_uzrokovati_bolnu_menstruaciju\" title=\"\u0160to mo\u017ee uzrokovati bolnu menstruaciju?\">\u0160to mo\u017ee uzrokovati bolnu menstruaciju?<\/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.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/#9_nacina_za_ublazavanje_obilne_i_bolne_menstruacije\" title=\"9 na\u010dina za ubla\u017eavanje obilne i bolne menstruacije\">9 na\u010dina za ubla\u017eavanje obilne i bolne menstruacije<\/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.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mnoge se \u017eene svaki mjesec bore s neugodnim simptomima predmenstrualnog sindroma (PMS). Povrh toga slijedi menstruacija i tako se divlja vo\u017enja estrogena i progesterona nastavlja. <strong>U tom razdoblju mogu se osjetiti bolovi i gr\u010devi u donjem dijelu trbuha i le\u0111a, te\u0161ko krvarenje, umor ili promjene raspolo\u017eenja<\/strong>. Sve to mo\u017ee ometati obavljanje svakodnevnih obaveza, smanjiti motivaciju za vje\u017ebanje, dijetu i postizanje bilo kojih drugih ciljeva. Umjesto toga, le\u017eite ispred TV-a X sati, a vesele \u017eene u reklamama za higijenske proizvode kao da nisu s ovoga svijeta.<\/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=\"Sto_se_dogada_s_tijelom_tijekom_menstruacije\"><\/span>\u0160to se doga\u0111a s tijelom tijekom menstruacije?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hormoni su dominantni nad va\u0161im mjese\u010dnim ciklusom. To su uglavnom estrogen i progesteron. Njihova se razina mijenja tijekom ciklusa, a s time i sve \u0161to se doga\u0111a u tijelu. Priprema za eventualnu implantaciju oplo\u0111enog jaja\u0161ca i trudno\u0107u. Ali ako se to ne dogodi, nabrekla sluznica maternice mora se izbaciti iz tijela kroz menstruaciju. Na\u017ealost, to je \u010desto popra\u0107eno neugodnim simptomima kao \u0161to su<strong> bolni gr\u010devi, promjene raspolo\u017eenja, poja\u010dan umor i nekontrolirana <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nadmudriti-svoju-zelju-za-slatkim\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u017eelja za slatkim.<\/a>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Menstruacija obi\u010dno traje 3 &#8211; 8 dana i mogu\u0107e je unaprijed odrediti kada \u0107e nastupiti unutar mjesec dana. Me\u0111utim, neke se \u017eene bore s <strong>neredovito\u0161\u0107u, izostankom mjese\u010dnice ili neugodnim simptomima<\/strong> koji negativno utje\u010du na njihov svakodnevni \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 decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/iStock-1331428155-1124x766.jpg\" alt=\"\u0160to je menstruacija?\" class=\"wp-image-355122\" style=\"width:843px;height:575px\" title=\"\u0160to je menstruacija?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koji_su_uobicajeni_simptomi_menstruacije\"><\/span>Koji su uobi\u010dajeni simptomi menstruacije?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Menstrualni simptomi i njihov intenzitet mogu varirati. Na to utje\u010du genetika, psiholo\u0161ki \u010dimbenici, ali i na\u010din \u017eivota. Osim krvarenja,<strong> ovi simptomi tako\u0111er su dio predmenstrualnog sindroma (PMS).<\/strong> Neke ih \u017eene u najve\u0107oj mjeri do\u017eivljavaju kao dio PMS-a. U ovom slu\u010daju, sama menstruacija mo\u017ee paradoksalno pru\u017eiti olak\u0161anje.<\/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. Krvarenje<\/h3>\n\n\n\n<p>S krvlju, nabrekla sluznica maternice napu\u0161ta tijelo. U slu\u010daju hormonske neravnote\u017ee, kada sluznica naraste do prevelike debljine, krvarenje mo\u017ee biti ja\u010de.<\/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. Bolovi u donjem dijelu trbuha i le\u0111a<\/h3>\n\n\n\n<p>Ovdje su tvari koje se nazivaju <strong>prostaglandini<\/strong>, a koje proizvodi sluznica maternice, naj\u010de\u0161\u0107i krivci. Oni izazivaju kontrakcije mi\u0161i\u0107a maternice, \u0161to slu\u017ei za izbacivanje njezinog akumuliranog sloja. <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. Promjene raspolo\u017eenja<\/h3>\n\n\n\n<p>Vjerojatno se zbog <strong>pada serotonina<\/strong> osje\u0107ate kao da ste na emocionalnom toboganu. Ovaj neurotransmiter usko je povezan sa psihom i raspolo\u017eenjem. Njegove razine obi\u010dno rastu i padaju zajedno s estrogenom, koji je na niskim razinama, posebno neposredno prije i na po\u010detku menstruacije. <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. Pove\u0107ana \u017eelja za slatkom i masnom hranom<\/h3>\n\n\n\n<p><strong>Niske razine serotonina<\/strong> vjerojatno su odgovorne za pove\u0107anu \u017eelju za \u010dokoladom, keksima, \u010dipsom i drugom hranom za kojom \u017eudite ovih dana. To je povezano sa smanjenom sposobno\u0161\u0107u izazivanja osje\u0107aja sitosti. Mozak bi vas tada mogao potaknuti da jedete vi\u0161e \u0161e\u0107era i masti, koji su bogati energijom. <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=\"Koji su simptomi PMS-a i menstruacije?\" class=\"wp-image-355136\" style=\"width:843px;height:615px\" title=\"Koji su simptomi PMS-a i menstruacije?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Umor<\/h3>\n\n\n\n<p><strong>Smanjena razina serotonina<\/strong> ili poreme\u0107eni san naj\u010de\u0161\u0107i su uzroci poja\u010danog osje\u0107aja umora u tom razdoblju. Tijekom PMS-a i prvih dana menstruacije, mo\u017eda \u0107ete imati pote\u0161ko\u0107a sa spavanjem u komadu dovoljno dugo zbog bolova u trbuhu i psihi\u010dke nelagode.&nbsp;<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>Mu\u010di vas \u010desti umor i ne znate kako se nositi s tim? Mo\u017eda bi vam na\u0161 \u010dlanak mogao pomo\u0107i&nbsp; <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-ste-uvijek-umorni-7-najcescih-uzroka-i-njihova-rjesenja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Za\u0161to ste uvijek umorni? 7 naj\u010de\u0161\u0107ih uzroka i njihova rje\u0161enja.<\/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. Bol i osjetljivost dojki<\/h3>\n\n\n\n<p><strong>Estrogen i progesteron<\/strong> uzrokuju pove\u0107anje mlije\u010dnih \u017elijezda i kanala, \u0161to se onda mo\u017ee o\u010ditovati ne samo pove\u0107anim grudima, ve\u0107 i bolovima i osjetljivo\u0161\u0107u. <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. Akne i drugi ko\u017eni simptomi<\/h3>\n\n\n\n<p>Dok razine estrogena i progesterona variraju na niskim razinama tijekom menstruacije, <strong>testosteron<\/strong> ostaje gotovo nepromijenjen tijekom ciklusa. U odre\u0111enim trenucima mo\u017ee postati izra\u017eeniji nego ina\u010de, uzrokuju\u0107i, primjerice, pri\u0161ti\u0107e i pogor\u0161an izgled ko\u017ee.&nbsp;<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. Naduti trbuh i drugi probavni problemi<\/h3>\n\n\n\n<p><strong>Visoke razine prostaglandina<\/strong> tako\u0111er mogu utjecati na rad crijeva, potpoma\u017eu\u0107i pove\u0107anu kontrakciju mi\u0161i\u0107a probavnog trakta. To se mo\u017ee o\u010ditovati nadutim trbuhom, zatvorom, ali i \u010de\u0161\u0107im odlascima na toalet. <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>Ako se pitate \u0161to jo\u0161 mo\u017ee uzrokovati naduti trbuh, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/nadutost-trbuha-i-kako-je-se-rijesiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Patite li od nadutog trbuha i kako se rije\u0161iti toga?<\/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\u017eavanje vode<\/h3>\n\n\n\n<p>Tijekom PMS-a i prvih nekoliko dana menstruacije va\u0161a tjelesna te\u017eina mo\u017ee se malo pove\u0107ati, \u010dak i za nekoliko kg. To je uglavnom zbog pove\u0107anog zadr\u017eavanja vode <strong>uzrokovanog hormonalnim promjenama<\/strong>. Sa svakim danom menstruacije, koli\u010dina zadr\u017eane vode postupno se vra\u0107a na normalu. <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<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=\"Zadr\u017eavanje vode tijekom menstruacije\" class=\"wp-image-355150\" style=\"width:843px;height:563px\" title=\"Zadr\u017eavanje vode tijekom menstruacije\" 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=\"Sto_moze_uzrokovati_bolnu_menstruaciju\"><\/span>\u0160to mo\u017ee uzrokovati bolnu menstruaciju?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bolove u donjem dijelu trbuha i le\u0111ima ve\u0107ina \u017eena ima tijekom PMS-a i prvih dana menstruacije. U pravilu je podno\u0161ljiva i \u017eene to do\u017eivljavaju kao normalan dio mjese\u010dnice. <strong>Ali neke \u017eene osje\u0107aju bolove i gr\u010deve takvog intenziteta<\/strong> da se te\u0161ko nose sa svakodnevnim \u017eivotom. Ovo stanje se medicinski naziva <strong>dismenoreja<\/strong> i \u010desto je pra\u0107eno glavoboljama, vrtoglavicom, mu\u010dninom ili povra\u0107anjem. <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\">Koji su naj\u010de\u0161\u0107i uzroci menstrualnih bolova ili dismenoreje?<\/h3>\n\n\n\n<p>Pronala\u017eenje konkretnog uzroka bolne menstruacije ponekad je pravi izazov. Najbolji savjet dat \u0107e lije\u010dnik (ginekolog), koji \u0107e obaviti specijalisti\u010dki pregled i na temelju toga postaviti dijagnozu i mogu\u0107e rje\u0161enje. Ali postoje uzroci koji su uobi\u010dajeniji kod \u017eena s dismenorejom. <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. Primarna dismenoreja<\/h4>\n\n\n\n<p>U ovom slu\u010daju, gr\u010devi se pojavljuju neposredno prije i na po\u010detku menstruacije. <strong>Uglavnom je uzrokovan prostaglandinima koji se stvaraju u sluznici maternice.<\/strong> Ove tvari izazivaju kontrakcije mi\u0161i\u0107a i krvnih \u017eila maternice. Njihove razine obi\u010dno opadaju sa svakim danom menstruacije, kao i percipirana bol. <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. Sekundarna dismenoreja<\/h4>\n\n\n\n<p>Ova vrsta se razlikuje ne samo u uzroku, ve\u0107 i u prirodi boli. Mo\u017ee se postupno pogor\u0161avati tijekom vremena i obi\u010dno traje dulje od normalne menstrualne boli. Naj\u010de\u0161\u0107i izvor ove muke je trajna bolest reproduktivnih organa. To uklju\u010duje<strong> endometriozu,<\/strong> kod koje su dijelovi sluznice maternice izvan organa. Zatim je tu i <strong>PCOS,<\/strong> odnosno sindrom policisti\u010dnih jajnika. Potonji je povezan s hormonskom neravnote\u017eom i obi\u010dno se manifestira kao poreme\u0107aj u tijeku menstruacije. Tako\u0111er mo\u017ee biti uzrok pote\u0161ko\u0107a u tome da \u017eena ostane trudna. <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>Ako \u017eelite saznati vi\u0161e o PCOS-u, pro\u010ditajte na\u0161 \u010dlanak&nbsp; <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/pcos-sindrom-s-kojim-bi-svaka-zena-trebala-biti-upoznata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>PCOS &#8211; sindrom o kojem bi svaka \u017eena trebala znati.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"59056,61402,40864,29945,29401,5585,61396,6503,58807,34213,29059,43771,7974\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\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_nacina_za_ublazavanje_obilne_i_bolne_menstruacije\"><\/span>9 na\u010dina za ubla\u017eavanje obilne i bolne menstruacije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Postoji niz metoda za bolje upravljanje bolnom menstruacijom (primarna dismenoreja). Tada mo\u017eete prona\u0107i onu koji vam najvi\u0161e odgovara. Ne morate brinuti o nekim \u0161amanskim ritualima ili ispijanju \u010darobnih napitaka iz Hogwartsa. Rije\u010d je o <strong>jednostavnim i potpuno prirodnim promjenama u svakodnevnom \u017eivotu<\/strong>, no one mogu donijeti izvrsne rezultate u vidu ubla\u017eavanja bolnih menstruacija. A mo\u017eda zahvaljuju\u0107i njima vi\u0161e ne\u0107ete morati uzimati ibuprofen i druge lijekove protiv bolova.<\/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. Poku\u0161ajte s laganom tjelovje\u017ebom<\/h3>\n\n\n\n<p>Obi\u010dno vas u prvim danima menstruacije, kada su bolovi najja\u010di, vi\u0161e privla\u010di kau\u010d nego teretana. Jednostavno ne razmi\u0161ljate o dizanju te\u0161kih utega, HIIT-u ili te\u0161kom kardio treningu. Ali kako bi bilo da isprobate <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/joga-kljuc-fizicke-i-mentalne-ravnoteze\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jogu<\/a>, istezanje, lagano <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tr\u010danje<\/a> ili \u010dak \u0161etnju? Aktivnosti niskog intenziteta mogu vam pomo\u0107i da <strong>pobolj\u0161ate prokrvljenost cijelog tijela, opustite mi\u0161i\u0107e u podru\u010dju zdjelice i, \u0161to je najva\u017enije, izbacite endorfine.<\/strong> Beta-endorfin osim pozitivnog u\u010dinka na raspolo\u017eenje posebno ima <strong>analgetsko djelovanje<\/strong>. Stoga vam mo\u017ee pomo\u0107i da smanjite percipiranu bol. Osim toga, mo\u017ee smanjiti apetit, \u0161to tako\u0111er mo\u017ee dobro do\u0107i u ove dane. <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>Pozitivni u\u010dinci redovite tjelovje\u017ebe na smanjenje menstrualnih bolova potvr\u0111eni su i u brojnim studijama.<\/li>\n\n\n\n<li>Sudionici su vje\u017ebali 2 &#8211; 3 puta tjedno po 45 &#8211; 60 minuta.<\/li>\n\n\n\n<li>Naj\u010de\u0161\u0107e su to bile lagane aerobne aktivnosti poput tr\u010danja, plesa ili brzog hodanja, kao i joga ili izometrijske vje\u017ebe.<\/li>\n\n\n\n<li>Tjelesna aktivnost op\u0107enito je dovela do <strong>smanjenja upotrebe lijekova protiv bolova i rje\u0111eg izostajanja s posla ili iz \u0161kole<\/strong> zbog menstrualnih bolova. <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=\"Kako vje\u017ebati tijekom menstruacije?\" class=\"wp-image-355178\" style=\"width:843px;height:563px\" title=\"Kako vje\u017ebati tijekom menstruacije?\" 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. Potpuno se ugrijte<\/h3>\n\n\n\n<p>Primjena topline jedna je od najpoznatijih metoda za ubla\u017eavanje boli. <strong>Osloba\u0111a napetost mi\u0161i\u0107a, opu\u0161ta trbu\u0161ne mi\u0161i\u0107e i poja\u010dava cirkulaciju krvi<\/strong> u zdjelici. To omogu\u0107uje uklanjanje lokalne nadutosti i oticanja, \u0161to je \u010dest uzrok boli uzrokovane kompresijom \u017eivca. Tradicionalno se koriste grijani ru\u010dnici, <a href=\"https:\/\/gymbeam.hr\/gel-za-zagrijavanje-i-hladenje-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">topli oblozi s gelom<\/a>, termofor ili topli tu\u0161evi. Sauna tako\u0111er mo\u017ee pomo\u0107i kod blagih bolova ako se poduzmu higijenske mjere.<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>Ako se pitate kako pravilno koristiti saunu i \u0161to ona mo\u017ee u\u010diniti za vas osim ubla\u017eavanja bolova, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sauna-i-zdravlje-pravi-pristup-dobrobiti-i-ucinci-na-tijelo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Sauna i zdravlje: pravi pristup, dobrobiti i u\u010dinci na tijelo.<\/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. Dovoljno spavajte i odmarajte se<\/h3>\n\n\n\n<p>Hormonalne promjene i bolni gr\u010devi tijekom menstruacije tako\u0111er mogu poremetiti san. Nedostatak sna tada dovodi do umora, \u0161to pak doprinosi slabijem podno\u0161enju menstrualnih simptoma. Dugoro\u010dno, lo\u0161a kvaliteta sna mo\u017ee \u010dak dovesti do neredovitih mjese\u010dnica.<\/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\">Kako bolje spavati tijekom menstruacije?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>U poslijepodnevnim i ve\u010dernjim satima po\u017eeljno je ograni\u010diti unos kave i drugih napitaka s kofeinom,<\/strong> alkohola i hrane bogate masno\u0107ama i kalorijama.<\/li>\n\n\n\n<li><strong>Izbjegavajte kori\u0161tenje telefona, ra\u010dunala i gledanje televizije<\/strong> prije spavanja. Alternativno, mo\u017eete koristiti filtar plave svjetlosti na ovim ure\u0111ajima.<\/li>\n\n\n\n<li><strong>Lagano istezanje ili joga neposredno prije spavanja poma\u017ee smanjiti napetost<\/strong> <strong>mi\u0161i\u0107a,<\/strong> \u010dine\u0107i cijelo tijelo opu\u0161tenijim.<\/li>\n\n\n\n<li>Redovita ve\u010dernja rutina priprema vas za spavanje. Prije spavanja mo\u017eete se istu\u0161irati toplom vodom, a zatim stvoriti ugodnu atmosferu u sobi i dobro je prozra\u010diti. Zatim, za umirenje tijela, mo\u017eete slu\u0161ati opu\u0161taju\u0107u glazbu, \u010ditati knjigu i ispijati biljni \u010daj ili vru\u0107i <a href=\"https:\/\/gymbeam.hr\/bio-cocoa-maca-drink-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kakao s macom<\/a>.<\/li>\n\n\n\n<li><strong>Grijani termofor mo\u017ee pomo\u0107i u ubla\u017eavanju bolova u trbuhu, kao i polo\u017eaj u kojem le\u017eite.<\/strong> Idealan polo\u017eaj je polo\u017eaj fetusa u kojem le\u017eite na boku, privla\u010dite koljena na trbuh i obgrlite ih rukama. To \u0107e smanjiti napetost trbu\u0161nih mi\u0161i\u0107a.&nbsp;<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>Ako imate problema s usnivanjem, mo\u017eda \u0107e vam biti korisni i drugi savjeti za br\u017ee padanje u san i pobolj\u0161anje njegove kvalitete u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako brzo zaspati? Isprobajte na\u0161e jednostavne savjete za bolji san.<\/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=\"Kako pobolj\u0161ati spavanje tijekom menstruacije?\" class=\"wp-image-355192\" style=\"width:843px;height:562px\" title=\"Kako pobolj\u0161ati spavanje tijekom menstruacije?\" 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. Ograni\u010dite unos alkohola<\/h3>\n\n\n\n<p>U ovo vrijeme, kada niste ba\u0161 emocionalno stabilni, mo\u017eete pomisliti da rje\u0161enje potra\u017eite na dnu \u010da\u0161e vina. Alkohol mo\u017ee pomo\u0107i da se nakratko isklju\u010dite, opustite i malo otupite bol. Ali onda, u pravilu, nastupi otrije\u017enjenje s jo\u0161 gorim menstrualnim simptomima i uz to blagim <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/mamurluci-zasto-se-pojavljuju-i-kako-ih-se-brzo-rijesiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"kocovinou (opens in a new tab)\">mamurlukom<\/a>. Tako\u0111er dovodi do dehidracije, \u0161to mo\u017ee uzrokovati zgu\u0161njavanje menstrualne krvi. To ote\u017eava odbacivanje sluznice maternice, \u0161to <strong>uzrokuje jo\u0161 ve\u0107u bol i gr\u010deve u donjem dijelu trbuha.<\/strong> Osim toga, alkohol mo\u017ee pove\u0107ati razinu estrogena i testosterona u va\u0161em tijelu. To se onda mo\u017ee manifestirati u jo\u0161 ve\u0107im promjenama raspolo\u017eenja, razdra\u017eljivosti i pogor\u0161anju drugih PMS-a i menstrualnih simptoma. <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>Prije po\u010detka menstruacije i u prvim danima po\u017eeljno je izbjegavati omiljeno alkoholno pi\u0107e i fokusirati se na vodu i ostala bezalkoholna pi\u0107a.<\/li>\n\n\n\n<li>Voda bi trebala \u010diniti ve\u0107inu va\u0161eg dnevnog unosa teku\u0107ine.<\/li>\n\n\n\n<li>Unos vode mo\u017eete diverzificirati <a href=\"https:\/\/gymbeam.hr\/moxy-daily-330-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bezkofeinskim<\/a> napitkom s BCAA, cinkom i vitaminima, <a href=\"https:\/\/gymbeam.hr\/cajevi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dajem<\/a> ili vodu aromatizirati limunom, mentom i drugim biljem.<\/li>\n\n\n\n<li>U jednom danu treba popiti 30 &#8211; 45 ml vode po kg tjelesne te\u017eine.<\/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. Pazite na vi\u0161ak \u0161e\u0107era i soli u hrani<\/h3>\n\n\n\n<p>Komad \u010dokolade, par keksa ili porcija doma\u0107eg deserta mogu vam uljep\u0161ati ove te\u0161ke dane. Ali jesti slatki\u0161e za doru\u010dak, ru\u010dak i ve\u010deru i nije tako dobra ideja. <strong>Prema studijama, visok unos \u0161e\u0107era mo\u017ee pove\u0107ati rizik od bolne menstruacije.<\/strong> Ako vi\u0161e volite slane poslastice poput \u010dipsa ili slanih ora\u0161astih plodova nego slatke, ni vama nije puno bolja situacija. Te su namirnice bogate solju koja u prevelikim koli\u010dinama mo\u017ee uzrokovati <strong>nadutost trbuha, ali i zadr\u017eavanje vode u tijelu.<\/strong> Ve\u0107 se borite s ovim simptomima tijekom PMS-a i menstruacije, pa se ne isplati riskirati da ih pogor\u0161ate. <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=\"Prehrana tijekom menstruacije\" class=\"wp-image-355206\" title=\"Prehrana tijekom menstruacije\" 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\">\u0160to jesti tijekom menstruacije?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tijekom dana poku\u0161ajte svakom obroku dodati proteine (meso, mlije\u010dne proizvode, &nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ribu<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a> ili <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/protein-yum-yum-whey-beast-pink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine<\/a>) koji imaju veliku mo\u0107 zasi\u0107enja. Na taj na\u010din ne\u0107ete \u017eudjeti za desertom ili dodatnim me\u0111uobrokom nakon obroka.<\/li>\n\n\n\n<li><strong>Slo\u017eene ugljikohidrate<\/strong>, poput <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/fine-bezglutenske-zobene-pahuljice-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zobi<\/a>, kruha od cjelovitih \u017eitarica, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-kvinoja-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kvinoje<\/a> ili ri\u017ee, <strong>ne biste trebali izostaviti iz svojih obroka.<\/strong> a taj na\u010din dobivate vlakna zbog kojih se i osje\u0107ate sitije stoga unos ugljikohidrata ne \u017eelite nadokna\u0111ivati slatkim poslasticama.<\/li>\n\n\n\n<li><strong>Ne smijete zaboraviti ni na zdrave masti.<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-laneno-ulje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Ulja<\/a>, <a href=\"https:\/\/gymbeam.hr\/mjesavina-orasastih-plodova.html\" class=\"ek-link\">ora\u0161asti plodovi<\/a> ili <a aria-label=\"sjemenke (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sjemenke<\/a> daju vam energiju, a hrana koja ih sadr\u017ei je i zasitnija.<\/li>\n\n\n\n<li>Tijekom dana <strong>svakom obroku dodajte porciju vo\u0107a ili povr\u0107a<\/strong>. Ova superhrana osigurava potrebne vitamine, minerale i vlakna koja su va\u017ena za zdravu probavu.<\/li>\n\n\n\n<li><strong>Mlije\u010dnu \u010dokoladu ili druge slatki\u0161e <\/strong>bolje je<strong> zamijeniti, primjerice, komadi\u0107em kvalitetne tamne \u010dokolade<\/strong>, koju mo\u017eete nadopuniti vo\u0107em ili ora\u0161astim plodovima ili dodati u ka\u0161u s proteinima. Dobit \u0107ete kompletan obrok i ne\u0107ete imati tako jaku \u017eelju da pojedete cijelu \u010dokoladicu.<\/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>Pripazite na <strong>koli\u010dinu soli u hrani<\/strong> i poku\u0161ajte prona\u0107i opcije s manje soli. Idealno je hranu pripremati kod ku\u0107e jer na taj na\u010din mo\u017eete bolje kontrolirati koli\u010dinu utro\u0161ene soli. Za za\u010dinjavanje je po\u017eeljno koristiti za\u010dinsko bilje, \u010de\u0161njak i druge za\u010dine bez dodatka soli.<\/li>\n\n\n\n<li>Probioti\u010dke namirnice kao \u0161to su jogurt, kefir mlijeko, kimchi, kiseli kupus, <a href=\"https:\/\/gymbeam.hr\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a> ili kombucha <strong>tako\u0111er mogu podr\u017eati pravilnu probavu<\/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>Op\u0161irne savjete i preporuke za zdravu prehranu mo\u017eete prona\u0107i u na\u0161em \u010dlanku <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" 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)\">\u0160to je zdrava prehrana i kako se nau\u010diti zdravo hraniti?<\/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. Upravljajte svojim unosom va\u017enih vitamina<\/h3>\n\n\n\n<p>Adekvatan unos svih vitamina klju\u010dan je za o\u010duvanje va\u0161eg zdravlja. Oni tako\u0111er igraju va\u017enu ulogu u menstrualnom ciklusu i njegovom glatkom tijeku. Prema nekoliko studija, neki od njih <strong>mogu \u010dak pomo\u0107i u ubla\u017eavanju simptoma PMS-a i menstruacije.<\/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\">Koji vitamini mogu utjecati na menstrualni ciklus, prema znanstvenim studijama?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/vitamin-b1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamin B1<\/strong><\/a> <strong>mo\u017ee smanjiti simptome PMS-a, <\/strong>a njegova suplementacija pokazala se u\u010dinkovitom kod \u017eena s bolnim i obilnim menstruacijama. <span style=\"color: #ff6600\" class=\"tadv-color\">[20]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/vitamin-b6-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamin B6<\/strong><\/a> <strong>va\u017ean je za proizvodnju neurotransmitera dopamina i serotonina. <\/strong>Te su tvari usko povezane s raspolo\u017eenjem i mogu regulirati osje\u0107aj tjeskobe i apetit. Dopamin je tako\u0111er povezan s osje\u0107ajem zadovoljstva i sre\u0107e. <span style=\"color: #ff6600\" class=\"tadv-color\">[21]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamin D<\/strong><\/a> je klju\u010dan ne samo u smislu imuniteta i apsorpcije kalcija. <strong>Tako\u0111er pridonosi odr\u017eavanju redovite menstruacije<\/strong> i njenom glatkom tijeku. Osim toga, utje\u010de na hormonalno zdravlje, a niske razine nalaze se u \u017eena s PCOS-om. <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=\"Vitamini za ubla\u017eavanje bolnih menstruacija\" class=\"wp-image-355222\" style=\"width:843px;height:562px\" title=\"Vitamini za ubla\u017eavanje bolnih menstruacija\" 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. Magnezij, kalcij, cink i omega 3<\/h3>\n\n\n\n<p>Minerali i zdrave masti u obliku omega-3 masnih kiselina tako\u0111er doprinose pravilnom funkcioniranju \u017eenskog organizma. Njihov nedostatak \u010desto se nalazi kod \u017eena s PMS-om i dismenorejom. Iz tog su razloga znanstvenici krenuli u istra\u017eivanje <strong>utjecaja ovih tvari na fizi\u010dke i psihi\u010dke manifestacije menstrualnog ciklusa.<\/strong> Na temelju studija otkrili su njihovo blagotvorno djelovanje.<\/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.hr\/chelated-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Magnezij<\/strong><\/a> <strong>mo\u017ee ubla\u017eiti simptome PMS-a i menstruacije, <\/strong>posebno zahvaljuju\u0107i opu\u0161taju\u0107em djelovanju na \u017eiv\u010dani sustav i mi\u0161i\u0107e. Mo\u017ee pomo\u0107i u ubla\u017eavanju napetosti mi\u0161i\u0107a u podru\u010dju maternice i tako ubla\u017eiti bolne gr\u010deve. \u010cesto se kombinira s <a href=\"https:\/\/gymbeam.hr\/magnesium-chelate-b6-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitaminom B6<\/a> u dodacima prehrani. U ovoj kombinaciji pokazalo se da djeluje na ubla\u017eavanje ne\u017eeljenih menstrualnih simptoma kao \u0161to su zadr\u017eavanje vode, bolovi u trbuhu i tjeskoba. <span style=\"color: #ff6600\">[23]<\/span><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hr\/kalcij-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kalcij <\/a>se tako\u0111er pokazao korisnim za \u017eene koje su imale neugodne simptome PMS-a i menstruacije. <\/strong>Uspio je smanjiti zadr\u017eavanje vode, apetit i bolove koji se javljaju tijekom ove faze ciklusa. <span style=\"color: #ff6600\" class=\"tadv-color\">[24]<\/span><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hr\/omega-3-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Omega 3 masne kiseline<\/a><\/strong> mogu pridonijeti redovitosti menstrualnog ciklusa. Njegova suplementacija tako\u0111er se pokazala u\u010dinkovitom kod \u017eena s PCOS-om. <span style=\"color: #ff6600\" class=\"tadv-color\">[25]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/cink-100-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cink <\/strong><\/a><strong>mo\u017ee smanjiti proizvodnju prostaglandina, <\/strong>koji su glavni uzro\u010dnici gr\u010deva u trbuhu. Osim toga, poznat je po svojim pozitivnim u\u010dincima na reproduktivnu funkciju. <span style=\"color: #ff6600\" class=\"tadv-color\">[26]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/chromium-picolinate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Krom <\/strong><\/a><strong>poma\u017ee u regulaciji razine \u0161e\u0107era u krvi u tijelu<\/strong>, \u0161to poma\u017ee u suzbijanju nekontrolirane \u017eelje za slatkim. Iz tog je razloga popularan sastojak dodataka prehrani za smanjenje apetita kao \u0161to je&nbsp;<a href=\"https:\/\/gymbeam.hr\/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=\"Minerali za ubla\u017eavanje menstrualnih bolova\" class=\"wp-image-355236\" style=\"width:843px;height:562px\" title=\"Minerali za ubla\u017eavanje menstrualnih bolova\" 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. Isprobajte mo\u0107 bilja<\/h3>\n\n\n\n<p>Bilje tako\u0111er mo\u017ee pomo\u0107i da lak\u0161e prebrodite ovo te\u0161ko razdoblje. Velika koli\u010dina tog bilja je u studijama pokazala da poma\u017ee kod neredovitih i bolnih menstruacija. <strong>Djeluje umiruju\u0107e i mo\u017ee djelovati u tijelu na sli\u010dan na\u010din kao hormon sre\u0107e dopamin<\/strong>. I toga u va\u0161em dijelu mjeseca nikada ne\u0107e biti dosta. Osim toga, mo\u017ee vam pomo\u0107i regulirati poreme\u0107enu probavu i rije\u0161iti se napuhanog trbuha. <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\">Naj\u010de\u0161\u0107e kori\u0161teno bilje za ubla\u017eavanje simptoma PMS-a i menstruacije<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kamilica (<em>Matricaria chamomilla<\/em>)<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/bio-dumbir-u-prahu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0111umbir<\/a><em>&nbsp;(Zingiber officinale)<\/em><\/li>\n\n\n\n<li>Komora\u010d <em>(Foeniculum vulgare<\/em>)<\/li>\n\n\n\n<li>Vrkuta, odnosno Gospin pla\u0161t<em> (Alchemilla vulgaris)<\/em><\/li>\n\n\n\n<li>Prstasta konopljika<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>Svakome od vas mo\u017ee odgovarati i djelovati razli\u010dita biljka. Mo\u017eete ih prona\u0107i u \u010daju ili dodacima prehrani.<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. Isprobajte slo\u017eene dodatke prehrani<\/h3>\n\n\n\n<p>Dodaci prehrani za \u017eene, kao \u0161to je <a href=\"https:\/\/gymbeam.hr\/pink-balance-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pink Balance<\/strong><\/a>, kombiniraju snagu vitamina, minerala i biljnih ekstrakata. Zahvaljuju\u0107i svom slo\u017eenom profilu sastojaka, mogu ciljano djelovati na <strong>\u0161irok raspon neugodnih simptoma PMS-a i menstruacije<\/strong>. Pink balance idealan je i za \u017eene s PCOS-om, neredovitim i bolnim ciklusima. Cijenit \u0107e ga i dame i \u017eene koje nemaju ovih problema, ve\u0107 se samo \u017eele malo bolje osje\u0107ati tijekom mjese\u010dnice. Sadr\u017eane tvari blagotvorno djeluju na psihu i reproduktivne funkcije te poma\u017eu u pravilnom tijeku klju\u010dnih faza ciklusa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim spomenutog cinka, komora\u010da ili ekstrakta komora\u010da, u ovom suplementu postoje i drugi aktivni sastojci. Na primjer, mio-inozitol je molekula sli\u010dna vitaminu koja se koristi u lije\u010denju PCOS-a. Prema stru\u010dnjacima koji su istra\u017eivali ovu tvar, ona tako\u0111er mo\u017ee pove\u0107ati razinu serotonina. To je vjerojatno razlog za\u0161to se &nbsp;<strong>mio-inozitol <\/strong>tako \u010desto povezuje s boljim raspolo\u017eenjem i ubla\u017eavanjem tjeskobe. <a href=\"https:\/\/gymbeam.hr\/folna-kiselina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamin B9 (folna kiselina)<\/strong><\/a> koji sadr\u017ei <strong>poma\u017ee u smanjenju umora i iscrpljenosti<\/strong>, \u0161to je posebno korisno u danima kada se osje\u0107ate generalno bez energije. Osim toga,<strong> alfa lipoi\u010dna kiselina (ALA)<\/strong> doprinosi odr\u017eavanju razine glikemije, \u0161to mo\u017ee pomo\u0107i u <strong>smanjenju \u017eelje za slatkim.<\/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=\"Dodaci prehrani za ubla\u017eavanje manifestacija PMS-a i menstruacije\" class=\"wp-image-355264\" style=\"width:843px;height:562px\" title=\"Dodaci prehrani za ubla\u017eavanje manifestacija PMS-a i menstruacije\" 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=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svi psihi\u010dki i fizi\u010dki simptomi koje osje\u0107ate tijekom menstruacije ne mogu mu\u010diti samo vas, ve\u0107 ponekad i va\u0161e bli\u017enje. Sre\u0107om, postoje na\u010dini da ih ubla\u017eite i malo lak\u0161e prebrodite te te\u0161ke dane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prije svega, mo\u017eete poku\u0161ati uvesti&nbsp;nekoliko <strong>promjena u na\u010dinu \u017eivota.<\/strong> Lagana tjelesna aktivnost poput joge ili hodanja mo\u017ee ubla\u017eiti bol i napetost u donjem dijelu trbuha i le\u0111ima. <strong>Pravilan odabir hrane mo\u017ee pomo\u0107i ukrotiti \u017eelju za slatkim <\/strong>i ubla\u017eiti nadutost ili druge probavne probleme. Tako\u0111er je po\u017eeljno da se usredoto\u010dite na <strong>dovoljno spavanja, \u0161to \u0107e vam dati energiju da lak\u0161e podnesete ove dane.<\/strong> Sve to onda mo\u017eete potkrijepiti unosom odabranih vitamina, minerala ili ljekovitog bilja. Naprimjer, mo\u017eete posegnuti za kompleksnim dodacima prehrani kao \u0161to je Pink Balance, koji je osmi\u0161ljen kako bi zadovoljio potrebe \u017eenskog tijela.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam se svidio na\u0161 \u010dlanak i nau\u010dili ste nove informacije, podijelite ga sa svojim prijateljicama. Bit \u0107e im drago kada saznaju kako se bolje nositi s PMS-om i bolnim menstrualnim simptomima.<\/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>Kako se rije\u0161iti bolne menstruacije? Tjelovje\u017eba, pravilno odabrana prehrana, odabrani vitamini i minerali mogu s time pomo\u0107i. Vi\u0161e savjeta o tome kako menstruaciju u\u010diniti ugodnijom potra\u017eite u na\u0161em \u010dlanku.<\/p>\n","protected":false},"author":129,"featured_media":355091,"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":[135],"tags":[6188,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-393415","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-pcos-hr","9":"tag-zdrav-nacin-zivota-hr","10":"tag-zdravlje-hr","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>Devet savjeta za ubla\u017eavanje bolnih menstruacija i uskla\u0111ivanje ciklusa - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koji su naj\u010de\u0161\u0107i uzroci bolnih menstruacija? Odgovaraju\u0107a prehrana za vrijeme menstrualnog ciklusa, tjelovje\u017eba i odabrani vitamini i minerali mogu ju ubla\u017eiti.\" \/>\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\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Devet savjeta za ubla\u017eavanje bolnih menstruacija i uskla\u0111ivanje ciklusa - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Koji su naj\u010de\u0161\u0107i uzroci bolnih menstruacija? Odgovaraju\u0107a prehrana za vrijeme menstrualnog ciklusa, tjelovje\u017eba i odabrani vitamini i minerali mogu ju ubla\u017eiti.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-09-28T08:43:21+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-25T09:54:58+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/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=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Devet savjeta za ubla\u017eavanje bolnih menstruacija i uskla\u0111ivanje ciklusa\",\"datePublished\":\"2022-09-28T08:43:21+00:00\",\"dateModified\":\"2024-04-25T09:54:58+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/\"},\"wordCount\":3297,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Menstruace-FB-.png\",\"keywords\":[\"PCOS\",\"zdrav na\u010din \u017eivota\",\"zdravlje\"],\"articleSection\":[\"Prehrana i zdrav na\u010din \u017eivota\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/\",\"name\":\"Devet savjeta za ubla\u017eavanje bolnih menstruacija i uskla\u0111ivanje ciklusa - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Menstruace-FB-.png\",\"datePublished\":\"2022-09-28T08:43:21+00:00\",\"dateModified\":\"2024-04-25T09:54:58+00:00\",\"description\":\"Koji su naj\u010de\u0161\u0107i uzroci bolnih menstruacija? Odgovaraju\u0107a prehrana za vrijeme menstrualnog ciklusa, tjelovje\u017eba i odabrani vitamini i minerali mogu ju ubla\u017eiti.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/#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.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Devet savjeta za ubla\u017eavanje bolnih menstruacija i uskla\u0111ivanje ciklusa\"}]},{\"@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":"Devet savjeta za ubla\u017eavanje bolnih menstruacija i uskla\u0111ivanje ciklusa - GymBeam Blog","description":"Koji su naj\u010de\u0161\u0107i uzroci bolnih menstruacija? Odgovaraju\u0107a prehrana za vrijeme menstrualnog ciklusa, tjelovje\u017eba i odabrani vitamini i minerali mogu ju ubla\u017eiti.","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\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/","og_type":"article","og_title":"Devet savjeta za ubla\u017eavanje bolnih menstruacija i uskla\u0111ivanje ciklusa - GymBeam Blog","og_description":"Koji su naj\u010de\u0161\u0107i uzroci bolnih menstruacija? Odgovaraju\u0107a prehrana za vrijeme menstrualnog ciklusa, tjelovje\u017eba i odabrani vitamini i minerali mogu ju ubla\u017eiti.","og_url":"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/","og_site_name":"GymBeam Blog","article_published_time":"2022-09-28T08:43:21+00:00","article_modified_time":"2024-04-25T09:54:58+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hr\/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":"16 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/"},"author":{"name":"Mark\u00e9ta Tesa\u0159ov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e"},"headline":"Devet savjeta za ubla\u017eavanje bolnih menstruacija i uskla\u0111ivanje ciklusa","datePublished":"2022-09-28T08:43:21+00:00","dateModified":"2024-04-25T09:54:58+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/"},"wordCount":3297,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Menstruace-FB-.png","keywords":["PCOS","zdrav na\u010din \u017eivota","zdravlje"],"articleSection":["Prehrana i zdrav na\u010din \u017eivota"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/","url":"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/","name":"Devet savjeta za ubla\u017eavanje bolnih menstruacija i uskla\u0111ivanje ciklusa - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Menstruace-FB-.png","datePublished":"2022-09-28T08:43:21+00:00","dateModified":"2024-04-25T09:54:58+00:00","description":"Koji su naj\u010de\u0161\u0107i uzroci bolnih menstruacija? Odgovaraju\u0107a prehrana za vrijeme menstrualnog ciklusa, tjelovje\u017eba i odabrani vitamini i minerali mogu ju ubla\u017eiti.","breadcrumb":{"@id":"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/#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.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Devet savjeta za ubla\u017eavanje bolnih menstruacija i uskla\u0111ivanje ciklusa"}]},{"@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\/393415","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=393415"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/393415\/revisions"}],"predecessor-version":[{"id":544422,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/393415\/revisions\/544422"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/355091"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=393415"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=393415"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=393415"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=393415"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=393415"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}