{"id":1635,"date":"2026-03-30T18:28:52","date_gmt":"2026-03-30T15:28:52","guid":{"rendered":"https:\/\/prefemin.md\/?p=1635"},"modified":"2026-03-30T18:28:54","modified_gmt":"2026-03-30T15:28:54","slug":"prevenirea-sindromului-premenstrual","status":"publish","type":"post","link":"https:\/\/prefemin.md\/ro\/%d0%b1%d0%b5%d0%b7-%d0%ba%d0%b0%d1%82%d0%b5%d0%b3%d0%be%d1%80%d0%b8%d0%b8\/prevenirea-sindromului-premenstrual\/","title":{"rendered":"Prevenirea sindromului premenstrual"},"content":{"rendered":"\n<section id=block-settings-wrap-69d2c06291e24 class=\"block-settings-wrap block-settings-wrap-69d2c06291e24\" >\n\n<div class=\"\">\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\" style=\"flex-basis:66.66%\">\n<section id=block-settings-wrap-69d2c0628fa6c class=\"title-wrap-green btn-wrap-border-radius block-settings-wrap block-settings-wrap-69d2c0628fa6c\" >\n\n<div class=\"\">\n\n<h4 class=\"wp-block-heading has-text-align-center\" id=\"h-factori-de-risc-pentru-dezvoltarea-spm\">Factori de risc pentru dezvoltarea SPM<\/h4>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Alimenta\u021bia s\u0103n\u0103toas\u0103 \u0219i echilibrat\u0103, administrarea de complexe vitaminice, schimb\u0103rile stilului de via\u021b\u0103 \u0219i practicarea sportului contribuie la normalizarea ciclului menstrual.<\/p>\n\n\n\n<section id=block-settings-wrap-69d2c0628e7fc class=\"list-wrap-green-check btn-wrap-border-radius block-settings-wrap block-settings-wrap-69d2c0628e7fc\" >\n\n<div class=\"\">\n\n<ul class=\"wp-block-list\">\n<li>V\u00e2rsta \u2014 cea mai mare severitate a simptomelor se observ\u0103 \u00een jurul v\u00e2rstei de 35 de ani<\/li>\n\n\n\n<li>Consumul ridicat de cafein\u0103<\/li>\n\n\n\n<li>Fumatul<\/li>\n\n\n\n<li>Indicele de mas\u0103 corporal\u0103 ridicat (pentru IMC \u2265 30 riscul de SPM este de 3 ori mai mare)<\/li>\n\n\n\n<li>Dezechilibre hormonale: fluctua\u021bii ale nivelului de progesteron, sc\u0103derea serotoninei \u0219i dopaminei \u00een s\u00e2nge<\/li>\n\n\n\n<li>Perturbarea echilibrului hidro-salin<\/li>\n\n\n\n<li>Ereditatea<\/li>\n\n\n\n<li>Situa\u021bii de stres (\u00een special pentru locuitoarele din metropole)<\/li>\n\n\n\n<li>Boli ale glandei tiroide<\/li>\n\n\n\n<li>Perturbarea produc\u021biei hormonului prolactin\u0103, ceea ce duce la modific\u0103ri la nivelul glandelor mamare<\/li>\n\n\n\n<li>Alimenta\u021bie incorect\u0103 (deficit de vitamine, calciu \u0219i magneziu, consum frecvent de alcool \u0219i alimente grase)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<\/div>\n  <style>\n    .block-settings-wrap-69d2c0628e7fc {background-size: cover;background-repeat: no-repeat;padding-top: 0px;padding-bottom: 0px;margin-top: 0px;margin-bottom: 0px;}@media only screen and (max-width: 1200px){ .block-settings-wrap-69d2c0628e7fc{ background-size: cover;background-repeat: no-repeat; } }   \n  <\/style>\n<\/section>\n\n\n<h4 class=\"wp-block-heading has-text-align-center\" id=\"h-profilaxia-spm\">Profilaxia SPM<\/h4>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Modific\u0103rile hormonale din organismul femeii \u00eenainte de menstrua\u021bie provoac\u0103 apari\u021bia sindromului de tensiune premenstrual\u0103. Ca urmare, femeia este urm\u0103rit\u0103 de simptome nepl\u0103cute care \u00eei reduc calitatea vie\u021bii. Iat\u0103 recomand\u0103rile care reduc riscul de manifestare a simptomelor tensiunii premenstruale:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Alimenta\u021bie s\u0103n\u0103toas\u0103 \u0219i echilibrat\u0103: \u00cencerca\u021bi s\u0103 limita\u021bi consumul de sare \u0219i cafein\u0103 pentru men\u021binerea echilibrului hidro-salin \u0219i reducerea edemelor membrelor. De asemenea, nu trebuie uitat de vitaminoterapie, \u0219i anume:<\/li>\n\n\n\n<li>B6 \u2014 reduce depresia \u0219i simptomele fizice ale SPM;<\/li>\n\n\n\n<li>C \u2014 contribuie la \u00eent\u0103rirea sistemului imunitar;<\/li>\n\n\n\n<li>D \u2014 util pentru sistemul reproductiv \u0219i imunitar;<\/li>\n\n\n\n<li>Mg \u2014 pentru normalizarea ciclului menstrual.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen meniul zilnic se recomand\u0103 s\u0103 include\u021bi mai multe produse lactate fermentate, spanac, broccoli, varz\u0103, sparanghel, g\u0103lbenu\u0219uri de ou, fasole, nuci, ficat, m\u0103sline, p\u0103trunjel, hri\u0219c\u0103. \u0218i chiar ciocolata amar\u0103, datorit\u0103 con\u021binutului de magneziu \u0219i acizi gra\u0219i omega-3 \u0219i omega-6, este un excelent remediu \u00eempotriva stresului.<\/p>\n\n\n\n<p>Important! Se recomand\u0103 s\u0103 v\u0103 limita\u021bi consumul de alimente grase, dulciuri \u0219i alcool.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Efort fizic moderat: exerci\u021biile regulate, dar bl\u00e2nde, contribuie la cre\u0219terea nivelului hormonului bucuriei (endorfina), care controleaz\u0103 dispozi\u021bia. Iar activit\u0103\u021bi precum sesiunile de relaxare, pilates, yoga, masajul tonifiant v\u0103 vor ajuta s\u0103 ob\u021bine\u021bi un control deplin asupra propriului corp.<\/li>\n\n\n\n<li>Stil de via\u021b\u0103 s\u0103n\u0103tos: \u00eencerca\u021bi s\u0103 v\u0103 feri\u021bi de alcool \u0219i nicotin\u0103, dormi\u021bi cel pu\u021bin 8 ore pe noapte, plimba\u021bi-v\u0103 la aer curat, r\u0103sf\u0103\u021ba\u021bi-v\u0103 cu un masaj relaxant.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><\/p>\n\n<\/div>\n  <style>\n    .block-settings-wrap-69d2c0628fa6c {background-size: cover;background-repeat: no-repeat;padding-top: 0px;padding-bottom: 0px;margin-top: 0px;margin-bottom: 0px;}@media only screen and (max-width: 1200px){ .block-settings-wrap-69d2c0628fa6c{ background-size: cover;background-repeat: no-repeat; } }   \n  <\/style>\n<\/section><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\">\n<section id=block-settings-wrap-69d2c062915c6 class=\"title-wrap-green block-settings-wrap block-settings-wrap-69d2c062915c6\" >\n\n<div class=\"\">\n\n<div class=\"sidebar-posts-2\"><\/div><div class=\"sidebar-posts-2\"><\/div>\n\n<\/div>\n  <style>\n    .block-settings-wrap-69d2c062915c6 {background-size: cover;background-repeat: no-repeat;padding-top: 0px;padding-bottom: 0px;margin-top: 0px;margin-bottom: 0px;}@media only screen and (max-width: 1200px){ .block-settings-wrap-69d2c062915c6{ background-size: cover;background-repeat: no-repeat; } }   \n  <\/style>\n<\/section><\/div>\n<\/div>\n\n<\/div>\n  <style>\n    .block-settings-wrap-69d2c06291e24 {background-size: cover;background-repeat: no-repeat;padding-top: 0px;padding-bottom: 0px;margin-top: 0px;margin-bottom: 0px;}@media only screen and (max-width: 1200px){ .block-settings-wrap-69d2c06291e24{ background-size: cover;background-repeat: no-repeat; } }   \n  <\/style>\n<\/section>","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[11],"tags":[],"class_list":["post-1635","post","type-post","status-publish","format-standard","hentry","category-11","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.3 (Yoast SEO v22.3) - 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