{"id":20067,"date":"2024-08-08T16:06:53","date_gmt":"2024-08-08T16:06:53","guid":{"rendered":"https:\/\/www.dexeus.com\/dxslife\/?p=20067"},"modified":"2024-09-18T16:30:59","modified_gmt":"2024-09-18T16:30:59","slug":"alimentos-alivian-sindrome-premenstrual","status":"publish","type":"post","link":"https:\/\/www.dexeus.com\/dxslife\/blog\/stylelife\/alimentos-alivian-sindrome-premenstrual\/","title":{"rendered":"Alimentos que alivian el s\u00edndrome premenstrual"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"20067\" class=\"elementor elementor-20067\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-002bcd5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"002bcd5\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-554519f\" data-id=\"554519f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-02f8188 elementor-widget elementor-widget-text-editor\" data-id=\"02f8188\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\u00bfSientes que d\u00edas antes de la regla est\u00e1s como en una monta\u00f1a rusa de emociones? \u00a1No te preocupes, es normal! El <strong>s\u00edndrome premenstrual<\/strong> forma parte de nuestro ciclo menstrual.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cd975d2 elementor-widget elementor-widget-heading\" data-id=\"cd975d2\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">SPM, \u00bfqu\u00e9 es?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-24955ba elementor-widget elementor-widget-text-editor\" data-id=\"24955ba\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>El <strong>S\u00edndrome Premenstrual<\/strong> o SPM es un conjunto de s\u00edntomas f\u00edsicos y emocionales que algunas mujeres experimentan antes del inicio del per\u00edodo menstrual. Entre los <strong>s\u00edntomas<\/strong> m\u00e1s comunes se incluyen: cambios de humor, hinchaz\u00f3n abdominal, dolor en las mamas, estre\u00f1imiento, acn\u00e9&#8230;<\/p><p>Estos s\u00edntomas suelen desaparecer un par de d\u00edas despu\u00e9s de la menstruaci\u00f3n y pueden variar significativamente de una mujer a otra.\u00a0<\/p><p><strong>Para eliminar el exceso de l\u00edquidos \u2794 Vitaminas del grupo B<\/strong> como los frutos secos, verdura de hoja verde y cereales integrales como la <strong>avena<\/strong>.<\/p><p><strong>Para eliminar la inflamaci\u00f3n \u2794 aceite Omega3<\/strong>, lo encontraras en el <strong>pescado azul<\/strong> y frutos secos como <strong>nueces y almendras<\/strong> (mejor sin sal y crudos).<\/p><p><strong>Para aliviar el dolor de mamas \u2794 Vitamina E<\/strong>, ayuda a reducir las hormonas que provocan los c\u00f3licos. La encontraras en el aceite de oliva virgen, hortalizas de hoja verde y el aguacate.<\/p><p><strong>Hierro<\/strong>. Durante la menstruaci\u00f3n se produce una p\u00e9rdida de sangre y disminuyen los niveles de hierro en el organismo, as\u00ed que debes reforzarlos. Son alimentos ricos en hierro la remolacha, las legumbres, las sardinas y las almendras.<\/p><p>Y, adem\u00e1s&#8230;<\/p><p><strong>Reduce el consumo de carne roja, grasas saturadas y alimentos grasos<\/strong>. Estos alimentos aumentan los estr\u00f3genos, que favorecen la aparici\u00f3n de las principales molestias del SPM. Es aconsejable evitar la leche entera, los l\u00e1cteos grasos y los quesos curados.<\/p><p><strong>Nada de az\u00facares refinados o alimentos procesados.<\/strong><\/p><p><strong>\u00a1Haz ejercicio!<\/strong> Favorece la liberaci\u00f3n de endorfinas naturales que disminuyen la ansiedad, el dolor, la inflamaci\u00f3n y la retenci\u00f3n de l\u00edquidos. Adem\u00e1s, te sentir\u00e1s m\u00e1s positiva y animada.<br \/><br \/>Afortunadamente, hay nutrientes que pueden hacer que esos d\u00edas sean mucho m\u00e1s llevaderos. Una alimentaci\u00f3n adecuada nos puede ayudar a calmar los s\u00edntomas:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6334774 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6334774\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9de99b9\" data-id=\"9de99b9\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f41ba5f elementor-widget elementor-widget-text-editor\" data-id=\"f41ba5f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\ud83c\udf6b <strong>Chocolate negro<\/strong>: S\u00ed, has le\u00eddo bien. El chocolate negro es una fuente de magnesio, que puede ayudar a combatir la fatiga y los cambios de humor. \u00a1Un peque\u00f1o capricho de chocolate negro puede hacer maravillas!<\/p><p>\ud83e\udd51 <strong>Aguacates<\/strong>: Ricos en vitamina B6, que ayuda a reducir la irritabilidad y la hinchaz\u00f3n. Adem\u00e1s, los aguacates son deliciosos y vers\u00e1tiles, as\u00ed que \u00a1a\u00f1\u00e1delos a tus comidas!<\/p><p>\ud83c\udf4c <strong>Pl\u00e1tanos<\/strong>: Son una excelente fuente de potasio, que puede ayudar a combatir la retenci\u00f3n de agua y la hinchaz\u00f3n. \u00a1Adem\u00e1s, son un snack f\u00e1cil y port\u00e1til!<\/p><p>\ud83e\udd66 <strong>Br\u00f3coli<\/strong>: Este vegetal verde es rico en calcio, que puede aliviar los dolores menstruales. \u00a1Incorpora el br\u00f3coli en tus comidas para obtener ese impulso de calcio!<\/p><p>\ud83c\udf75 <strong>T\u00e9 de Manzanilla<\/strong>: Esta infusi\u00f3n no solo es relajante, sino que tambi\u00e9n puede ayudar a aliviar los dolores menstruales y calmar los nervios. \u00a1Una taza caliente de t\u00e9 puede marcar la diferencia en tu d\u00eda!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ccee60d elementor-widget elementor-widget-text-editor\" data-id=\"ccee60d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Recuerda que cada cuerpo es \u00fanico, as\u00ed que experimenta con estos alimentos y descubre cu\u00e1les funcionan mejor para ti. \u00a1Y no olvides mantener siempre una buena hidrataci\u00f3n!<\/p><p>Si tienes alguna duda o consulta, puedes dejarnos un comentario o ponerte en contacto con nuestra\u00a0<a href=\"https:\/\/www.dexeus.com\/dxslife\/servicios\/nutricion\/\">Unidad de Nutrici\u00f3n<\/a>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>\u00bfSientes que d\u00edas antes de la regla est\u00e1s como en una monta\u00f1a rusa de emociones?<br \/>\n\u00a1No te preocupes, es el SPM!<\/p>\n","protected":false},"author":1,"featured_media":20068,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[65],"tags":[218,89,86],"class_list":["post-20067","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-stylelife","tag-alimentos","tag-ciclo-menstrual","tag-regla"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Alimentos que alivian el s\u00edndrome premenstrual - DXS Life<\/title>\n<meta name=\"description\" content=\"El SPM son los s\u00edntomas f\u00edsicos y emocionales que las mujeres experimentan antes del per\u00edodo menstrual. 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