{"id":171,"date":"2016-07-22T10:34:44","date_gmt":"2016-07-22T10:34:44","guid":{"rendered":"http:\/\/blog.naturopatiaandorra.com\/?p=171"},"modified":"2020-08-31T09:26:03","modified_gmt":"2020-08-31T09:26:03","slug":"alimentos-alivian-dolor-menstrual","status":"publish","type":"post","link":"https:\/\/www.farmaciatorrent.com\/blog\/dietetica-nutricion\/alimentos-alivian-dolor-menstrual\/","title":{"rendered":"Alimentos que alivian el dolor menstrual"},"content":{"rendered":"<p>El s\u00edndrome menstrual produce cambios f\u00edsicos y ps\u00edquicos que se producen durante la menstruaci\u00f3n. Afecta a entre el 80 y el 90% de las mujeres en edad reproductiva, de las cu\u00e1les un 35% de ellas presenta s\u00edntomas tan severos que perjudican a su rutina diaria.<!--more--><\/p>\n<p>Los s\u00edntomas que soporta una mujer con la menstruaci\u00f3n pueden ser diversos, nada tienen que ver con esos anuncios que podemos ver en la TV sobre mujeres felices con el periodo. Todo lo contrario, dolor, cansancio, irritabilidad y malestar se apoderan de nosotras provocando incluso, que seamos incapaces de aguantarnos a nosotras mismas.<\/p>\n<p>&nbsp;<\/p>\n<p>[Tweet \u00abUn 35% de mujeres presenta s\u00edntomas premenstruales tan severos que perjudican a su rutina diaria.\u00bb]<\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-176 lazyload\" title=\"Aliviar el s\u00edndrome menstrual\" data-src=\"http:\/\/www.farmaciatorrent.com\/blog\/wp-content\/uploads\/2016\/07\/anger-18615_1280-e1430776300143.jpg\" width=\"569\" height=\"505\" data-srcset=\"https:\/\/www.farmaciatorrent.com\/blog\/wp-content\/uploads\/2016\/07\/anger-18615_1280-e1430776300143.jpg 853w, https:\/\/www.farmaciatorrent.com\/blog\/wp-content\/uploads\/2016\/07\/anger-18615_1280-e1430776300143-300x266.jpg 300w, https:\/\/www.farmaciatorrent.com\/blog\/wp-content\/uploads\/2016\/07\/anger-18615_1280-e1430776300143-768x682.jpg 768w\" data-sizes=\"(max-width: 569px) 100vw, 569px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 569px; --smush-placeholder-aspect-ratio: 569\/505;\" \/><\/p>\n<h3><\/h3>\n<h3><strong>Estos\u00a0s\u00edntomas se pueden clasificar en cuatro grupos:<\/strong><\/h3>\n<p>&nbsp;<\/p>\n<ul>\n<li>Depresi\u00f3n: llanto, cansancio, falta de memoria, ira, insomnio.<\/li>\n<li>Ansiedad: nerviosismo e irritabilidad.<\/li>\n<li>Retenci\u00f3n de l\u00edquidos: dolor de pecho, dolor en las extremidades y malestar abdominal.<\/li>\n<li>Otros: fr\u00edo, na\u00faseas, micci\u00f3n frecuente, piel grasa, dolores musculares, acn\u00e9, dolor de cabeza y espalda.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Aunque en la farmacia podemos suministrar alg\u00fan tratamiento para aliviar los s\u00edntomas de la mestruaci\u00f3n, en la alimentaci\u00f3n tambi\u00e9n pod\u00e9is encontrar una soluci\u00f3n.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-177 size-full lazyload\" title=\"Dolores en el s\u00edndrome menstrual\" data-src=\"http:\/\/www.farmaciatorrent.com\/blog\/wp-content\/uploads\/2016\/07\/sindrome-premenstrual.jpg\" width=\"660\" height=\"250\" data-srcset=\"https:\/\/www.farmaciatorrent.com\/blog\/wp-content\/uploads\/2016\/07\/sindrome-premenstrual.jpg 660w, https:\/\/www.farmaciatorrent.com\/blog\/wp-content\/uploads\/2016\/07\/sindrome-premenstrual-300x114.jpg 300w\" data-sizes=\"(max-width: 660px) 100vw, 660px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 660px; --smush-placeholder-aspect-ratio: 660\/250;\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h2>\u00bfQu\u00e9 comer para aliviar los s\u00edntomas de la menstruaci\u00f3n?<\/h2>\n<p>&nbsp;<\/p>\n<p><strong>Alimentos ricos en calcio y Vitamina D<\/strong><\/p>\n<p>Una dieta rica en alimentos que contengan vitamina D y calcio disminuye los s\u00edntomas t\u00edpicos del s\u00edndrome premenstrual y los hace menos severos.<\/p>\n<p>Que no falte en tu dieta pescado azul, champi\u00f1ones, cereales, hortalizas de hoja verde, leche, yogur, queso.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Alimentos ricos en Vitamina E<\/strong><\/p>\n<p>Diversos estudios han corroborado que consumir regularmente alimentos ricos en Vitamina E contribuye en disminuir significativamente los s\u00edntomas del s\u00edndrome premenstrual, siendo m\u00e1s eficaz cuando se combina con alimentos ricos en calcio.<\/p>\n<p>Encontrar\u00e1s la vitamina E necesaria en alimentos como\u00a0los\u00a0frutos secos, los aceites vegetales, hortalizas de hoja verde y en el aguacate.<\/p>\n<p>&nbsp;<\/p>\n<p>[Tweet \u00abAlimentos ricos en calcio, magnesio y Vitaminas D, E, B1 B2 y B6 reducen las molestias de la regla\u00bb]<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Vitaminas B1, B2<\/strong><\/p>\n<p>Este tipo de vitaminas provocan que el riesgo de padecer este tipo de trastornos sea menor.<\/p>\n<p>Tres raciones al d\u00eda de leche de vaca o soja, cereales enriquecidos, frutos secos y\/o consumir espinacas y carnes rojas reducir\u00e1 en un 25% los s\u00edntomas premenstruales.<\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-183 size-full lazyload\" title=\"Jengibre remedio natural para los dolores menstruales\" data-src=\"http:\/\/www.farmaciatorrent.com\/blog\/wp-content\/uploads\/2016\/07\/las-propiedades-curativas-del-jenjibre.jpg\" width=\"565\" height=\"377\" data-srcset=\"https:\/\/www.farmaciatorrent.com\/blog\/wp-content\/uploads\/2016\/07\/las-propiedades-curativas-del-jenjibre.jpg 565w, https:\/\/www.farmaciatorrent.com\/blog\/wp-content\/uploads\/2016\/07\/las-propiedades-curativas-del-jenjibre-300x200.jpg 300w\" data-sizes=\"(max-width: 565px) 100vw, 565px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 565px; --smush-placeholder-aspect-ratio: 565\/377;\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Vitamina B6 y Magnesio<\/strong><\/p>\n<p>El magnesio resulta muy eficaz para combatir las molestias como la ansiedad y la retenci\u00f3n de l\u00edquidos, as\u00ed como los dolores de la menstruaci\u00f3n, sobretodo si lo combinamos con vitamina B6.<\/p>\n<p>Apunta en tu lista de la compra: pl\u00e1tanos, aguacates, nueces, espinacas, albaricoques y derivados de la soja.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Hierro<\/strong><\/p>\n<p>El hierro que podemos encontrar en alimentos de origen vegetal y en los superalimentos, pueden llegar a reducir los s\u00edntomas entre un 30%-40%. La ingesta recomendada es de 20mg\/d\u00eda, m\u00e1s alta podr\u00eda provocar efectos adversos como dolor intestinal, disminuci\u00f3n de la presi\u00f3n arterial&#8230; por lo que no se recomienda sin consultr previamente con un m\u00e9dico.<\/p>\n<p>Consume frutas deshidratadas, yemas de huevo, lentejas y ostras.<\/p>\n<p>&nbsp;<\/p>\n<p>[Tweet \u00abTomar jengibre los d\u00edas previos a la menstruaci\u00f3n reduce la gravedad de los s\u00edntomas\u00bb]<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Jengibre y manzanilla<\/strong><\/p>\n<p>Ya se en infusiones (dos\u00a0al d\u00eda) o en forma de suplemento aliment\u00edcio, estas dos plantas promueven el bienestar de las mujeres cuando tienen la regla. La manzanilla ayudar\u00e1 a calmar los dolores y relajar el \u00fatero. El jengibre, por otro lado, es efizaz en casos muy severos: dos comprimidos al d\u00eda, durante los 7 d\u00edas previos a la menstruaci\u00f3n, reduce considerablemente la gravedad de los s\u00edntomas.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>El s\u00edndrome menstrual produce cambios f\u00edsicos y ps\u00edquicos que se producen durante la menstruaci\u00f3n. Afecta&#8230;<\/p>\n","protected":false},"author":97,"featured_media":284,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-171","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dietetica-nutricion"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Alimentos que alivian el dolor menstrual<\/title>\n<meta name=\"description\" content=\"El s\u00c3\u00adndrome menstrual produce cambios f\u00c3\u00adsicos y ps\u00c3\u00adquicos que se producen durante la menstruaci\u00c3\u00b3n. Afecta a entre el 80 y el 90% de las mujeres en edad reproductiva, de las cu\u00c3\u00a1les un 35% de ellas presenta s\u00c3\u00adntomas tan severos que perjudican a su rutina diaria.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.farmaciatorrent.com\/blog\/dietetica-nutricion\/alimentos-alivian-dolor-menstrual\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Alimentos que alivian el s\u00c3\u00adndrome menstrual\" \/>\n<meta property=\"og:description\" content=\"El s\u00c3\u00adndrome menstrual produce cambios f\u00c3\u00adsicos y ps\u00c3\u00adquicos que afectan a entre el 80 y el 90% de las mujeres en edad reproductiva.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.farmaciatorrent.com\/blog\/dietetica-nutricion\/alimentos-alivian-dolor-menstrual\/\" \/>\n<meta property=\"og:site_name\" content=\"Farmacia Torrent\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/farmaciatorrent\/\" \/>\n<meta property=\"article:published_time\" content=\"2016-07-22T10:34:44+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-08-31T09:26:03+00:00\" \/>\n<meta name=\"author\" content=\"SilviaPharm\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Alimentos que alivian el s\u00c3\u00adndrome menstrual\" \/>\n<meta name=\"twitter:description\" content=\"El s\u00c3\u00adndrome menstrual produce cambios f\u00c3\u00adsicos y ps\u00c3\u00adquicos que afectan a entre el 80 y el 90% de las mujeres en edad reproductiva.\" \/>\n<meta name=\"twitter:image\" content=\"http:\/\/blog.naturopatiaandorra.com\/wp-content\/uploads\/2016\/07\/42448-sintomas-menstruacion.jpg\" \/>\n<meta name=\"twitter:creator\" content=\"@TorrentAndorra\" \/>\n<meta name=\"twitter:site\" content=\"@TorrentAndorra\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"SilviaPharm\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.farmaciatorrent.com\/blog\/dietetica-nutricion\/alimentos-alivian-dolor-menstrual\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.farmaciatorrent.com\/blog\/dietetica-nutricion\/alimentos-alivian-dolor-menstrual\/\"},\"author\":{\"name\":\"SilviaPharm\",\"@id\":\"https:\/\/www.farmaciatorrent.com\/blog\/#\/schema\/person\/7a0c5b3bfb356963729db10665171ffe\"},\"headline\":\"Alimentos que alivian el dolor menstrual\",\"datePublished\":\"2016-07-22T10:34:44+00:00\",\"dateModified\":\"2020-08-31T09:26:03+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.farmaciatorrent.com\/blog\/dietetica-nutricion\/alimentos-alivian-dolor-menstrual\/\"},\"wordCount\":645,\"publisher\":{\"@id\":\"https:\/\/www.farmaciatorrent.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.farmaciatorrent.com\/blog\/dietetica-nutricion\/alimentos-alivian-dolor-menstrual\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.farmaciatorrent.com\/blog\/wp-content\/uploads\/2016\/07\/42448-sintomas-menstruacion-1.jpg\",\"articleSection\":[\"Diet\u00e9tica y nutrici\u00f3n\"],\"inLanguage\":\"es\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.farmaciatorrent.com\/blog\/dietetica-nutricion\/alimentos-alivian-dolor-menstrual\/\",\"url\":\"https:\/\/www.farmaciatorrent.com\/blog\/dietetica-nutricion\/alimentos-alivian-dolor-menstrual\/\",\"name\":\"Alimentos que alivian el dolor menstrual\",\"isPartOf\":{\"@id\":\"https:\/\/www.farmaciatorrent.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.farmaciatorrent.com\/blog\/dietetica-nutricion\/alimentos-alivian-dolor-menstrual\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.farmaciatorrent.com\/blog\/dietetica-nutricion\/alimentos-alivian-dolor-menstrual\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.farmaciatorrent.com\/blog\/wp-content\/uploads\/2016\/07\/42448-sintomas-menstruacion-1.jpg\",\"datePublished\":\"2016-07-22T10:34:44+00:00\",\"dateModified\":\"2020-08-31T09:26:03+00:00\",\"description\":\"El s\u00c3\u00adndrome menstrual produce cambios f\u00c3\u00adsicos y ps\u00c3\u00adquicos que se producen durante la menstruaci\u00c3\u00b3n. 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