{"id":2545,"date":"2025-03-20T15:10:36","date_gmt":"2025-03-20T14:10:36","guid":{"rendered":"https:\/\/serelys.hr\/?p=2545"},"modified":"2025-03-20T15:11:11","modified_gmt":"2025-03-20T14:11:11","slug":"pms-i-nagle-promene-raspolozenja-od-sjaja-do-ocaja","status":"publish","type":"post","link":"https:\/\/serelys.hr\/sr\/blog\/pms-i-nagle-promene-raspolozenja-od-sjaja-do-ocaja\/","title":{"rendered":"PMS i nagle promene raspolo\u017eenja: Od sjaja do o\u010daja!"},"content":{"rendered":"

Budimo realni: pri samom pomenu PMS-a, bilo da ste \u017eena ili mu\u0161karac, ulazite u \u201eopasnu\u201d i prili\u010dno osetljivu zonu, gde jedna pogre\u0161na re\u010d ili postupak mo\u017ee pokrenuti \u010ditavu lavinu emocija. To su dani kada u jednom trenutku pla\u010dete uz ne tako tu\u017ean film, a u slede\u0107em se suzdr\u017eavate da ne razbijete telefon o zid… Ukoliko vam je poznat ovaj scenario – da, statisti\u010dki ste tri od \u010detiri \u017eene[1]<\/a> koje do\u017eivljavaju simptome povezane sa predmenstrualnim sindromom – koji vec\u0301ina nas poznaje kao PMS.<\/p>\n

Za retke sre\u0107nice od nas, menstrualni dani su relativno opu\u0161teni. Ali za ostatak \u017eenske populacije, predmenstrualni sindrom predstavlja izvesnu distrakciju. Simptomi PMS-a su znak da menstruacija dolazi i mogu se pojaviti na mnogo razli\u010ditih na\u010dina: kao fizi\u010dki simptomi – nadimanje i gr\u010devi u stomaku, ili emocionalni- u vidu \u010destih i naglih promena raspolo\u017eenja, za koje ve\u0107ina \u017eena isti\u010de da najvi\u0161e uti\u010du na njihovu svakodnevicu.<\/p>\n

Promene raspolo\u017eenja tokom predmenstrualnog perioda kod nekih \u017eena mogu izazvati simptome umora i depresije pre menstruacije, dok druge mo\u017ee dovesti do toga da postaju manje strpljive i netolerantne i na male iritacije iz okoline. Tako\u0111e je tipi\u010dno da tokom tih predmenstrualnih dana osec\u0301ate tugu, bes, bezna\u0111e, usamljenost, preopterec\u0301enost, krivicu ili nemir\u2013 \u0161to uop\u0161te nije naivno za vas ili ljude koji vas okru\u017euju.<\/p>\n

\u0160ta uzrokuje PMS promene raspolo\u017eenja?<\/strong><\/h2>\n

Mo\u017eda mo\u017eete da pogodite \u0161ta je u sr\u017ei uzroka va\u0161eg promenljivog temperamenta za vreme PMS-a: to su hormonske fluktuacije. Lekari isti\u010du da su promene raspolo\u017eenja uobi\u010dajene kod hormonalnih promena. Hormoni uti\u010du na hemiju na\u0161eg mozga, poja\u010davaju\u0107i dejstvo nekih neurotransmitera i smanjujuc\u0301i uticaj drugih. Zato se \u010dini da emocionalni simptomi poput promena raspolo\u017eenja kod PMS-a uvek poga\u0111aju \u201eistu ta\u010dku\u201d tokom va\u0161eg ciklusa. Iznenadni pad hormona koji se de\u0161ava pre menstruacije mo\u017ee izazvati razdra\u017eljivost bez naizgled ikakvog razloga.<\/p>\n

PMS dijagnoza<\/strong><\/h2>\n

Da bi va\u0161i simptomi bili medicinski klasifikovani kao PMS, potrebno je da se:<\/p>\n

pojave oko pet dana pre menstruacije i zavr\u0161e u roku od \u010detiri dana nakon po\u010detka menstruacije.<\/p>\n

javljaju tokom tri ili vi\u0161e menstrualnih ciklusa za redom<\/p>\n

uti\u010du na va\u0161 svakodnevni \u017eivot<\/p>\n

Me\u0111utim, vredi napomenuti da pojedine \u017eene mogu osetiti simptome PMS-a po\u010dev\u0161i od po\u010detka lutealne faze, \u0161to mo\u017ee biti oko 14 dana pre po\u010detka menstruacije.<\/p>\n

Kada se naj\u010de\u0161c\u0301e javljaju promene raspolo\u017eenja kod PMS-a?<\/strong><\/h2>\n

Naravno, svaka \u017eena na svoj na\u010din reaguje na hormonalne promene tokom predmenstrualnog perioda, tako da ne do\u017eivljavaju ba\u0161 sve \u017eene promene raspolo\u017eenja tako burno. Simptomi PMS-a u vidu promena raspolo\u017eenja naj\u010de\u0161c\u0301i su kod \u017eena u 30-im godinama. Tako\u0111e se mogu pogor\u0161ati kasnije u va\u0161im 30-im i 40-im godinama, ili kada u\u0111ete u perimenopauzu (prelazni period pre menopauze).<\/p>\n

Faktori rizika u ispoljavanju simptoma PMS-a<\/strong><\/h2>\n

Postoje neki drugi faktori rizika kada su u pitanju simptomi predmenstrualnog sindroma. \u017dene koje imaju visok nivo stresa, porodi\u010dnu istoriju depresije ili li\u010dno iskustvo sa depresijom ili postporo\u0111ajnom depresijom, \u0107e vi\u0161e biti izlo\u017eene burnim emocijama uo\u010di menstruacije.<\/p>\n

Kako se manifestuju promene raspolo\u017eenja tokom PMS-a?<\/strong><\/h2>\n

Ako do\u017eivljavate promene raspolo\u017eenja kao jedan od naj\u010de\u0161c\u0301ih simptoma PMS-a, znate da va\u0161e emocije mogu varirati u tim \u200b\u200bdanima. U praksi promene raspolo\u017eenja tipi\u010dne \u017eene u PMS-u mogu izgledati ovako:<\/p>\n

\u201eOd razumne \u017eene postajem besna zver u momentu\u201d.<\/p>\n

\u201eU jednoj sekundi sam nasmejana, a onda me i najmanja stvar rastu\u017ei.“<\/p>\n

\u201eOsec\u0301am se preplavljeno tugom i samo \u017eelim da le\u017eim u krevetu i jedem velike koli\u010dine fast food-a\u201d.<\/p>\n

 <\/p>\n

\"<\/h2>\n

<\/h2>\n

PMS promene raspolo\u017eenja: Kada treba potra\u017eiti pomoc\u0301?<\/strong><\/h2>\n

Dru\u0161tvo i javnost imaju tendenciju da komentari\u0161u PMS na dva veoma \u0161tetna na\u010dina. Prvo: to je op\u0161te poznata stvar, koju svaka \u017eena mora \u201epodneti\u201d tokom ciklusa. Drugo: to je samo izgovor za lo\u0161e raspolo\u017eenje i razdra\u017eljivost. Prva izjava normalizuje bol i nelagodnost, sugeri\u0161uc\u0301i da je to neki deo \u017eivota koji treba da \u201eotrpimo\u201d. Drugi komentar banalizuje veoma stvaran uticaj koji PMS ima na \u017eivote \u017eena i ljudi u njihovom okru\u017eenju.<\/p>\n

Su\u0161tina je da, ako niste u moguc\u0301nosti da dobro funkcioni\u0161ete na poslu ili kod kuc\u0301e, ako osec\u0301ate neizmernu tugu ili \u017eelite da povredite sebe ili nekog drugog, vreme je da potra\u017eite pomoc\u0301.<\/p>\n

Iako je veoma uobi\u010dajeno i stoga \u201enormalno\u201c do\u017eivljavati promene raspolo\u017eenja kao deo simptoma PMS-a, to ne zna\u010di da uvek treba da prihvatite da je to samo deo va\u0161eg \u017eivota. Ponekad je va\u017eno znati kada tra\u017eiti pomoc\u0301 od lekara, na primer, ako osetite te\u017ee simptome koji vas ometaju u svakodnevnom funkcionisanju.<\/p>\n

Kako mo\u017eete da kontroli\u0161ete promene raspolo\u017eenja tokom PMS-a?<\/strong><\/h2>\n

Bez obzira da li biste svoju predmenstrualnu neraspolo\u017eenost klasifikovali kao te\u0161ku ili ne, postoje stvari koje mo\u017eete da uradite i promenite na\u010din \u017eivota, da biste na efikasan na\u010din menstrualni period u\u010dinili podno\u0161ljivijim. One uklju\u010duju slede\u0107e savete:<\/p>\n

Napravite nedeljni plan aktivnosti za uklanjanje stresa<\/strong><\/h3>\n

Ako znate da c\u0301e vam se raspolo\u017eenje verovatno pogor\u0161ati nekoliko dana pre menstruacije i ciklus vam je prili\u010dno redovan, poku\u0161ajte da isplanirate dane svog PMS-a. Ispunite svoju predmenstrualnu nedelju planovima aktivnosti protiv stresa, kao \u0161to su trening, masa\u017ea ili neko individualno u\u017eivanje tokom slobodnog vikenda, i okru\u017eite se stvarima i\/ili ljudima zbog kojih se osec\u0301ate sjajno.<\/p>\n

Tako\u0111e, uzmite u obzir najte\u017ee dane u mesecu, i ako imate fleksibilnost u svom rasporedu, poku\u0161ajte da izbegnete izazovnije poslovne projekte ili stresna putovanja tokom dana kada c\u0301ete verovatno biti malo osetljiviji.<\/p>\n

Konzumirajte hranu bogatu vlaknima<\/strong><\/h3>\n

Iako va\u0161a \u017eudnja za fast food hranom mo\u017ee biti nagla\u0161ena u danima pre menstruacije, studija[2]<\/a> objavljena u \u201eThe Journal of Reproductive Medicine\u201d<\/em>, pokazala je da to nije dobitna strategija. Slatki\u0161i i nezdrava hrana mogu zapravo pogor\u0161ati PMS, jer uzrokuju fluktuaciju nivoa \u0161ec\u0301era u krvi, \u0161to mo\u017ee negativno uticati ili poja\u010dati va\u0161e promene raspolo\u017eenja.<\/p>\n

\u0160ta je najbolje re\u0161enje? Te\u017eite da jedete hranu bogatu vlaknima tokom celog meseca – razmislite o integralnim \u017eitaricama, ovsenim pahuljicama, sme\u0111em pirin\u010du i lisnatom povrc\u0301u. Oni poma\u017eu zdravlju creva i uravnote\u017euju nivo \u0161ec\u0301era u krvi.<\/p>\n

Ne preska\u010dite trening<\/strong><\/h3>\n

Odlazak u teretanu mo\u017ee biti poslednja stvar koju \u017eelite da radite u danima koji prethode menstruaciji, ali jedna studija[3]<\/a> je pokazala da su \u017eene koje su ve\u017ebale barem osam nedelja u kontinuitetu su smanjile i fizi\u010dke i psiholo\u0161ke simptome PMS-a.<\/p>\n

Ve\u017ebanje vam tako\u0111e mo\u017ee pomoc\u0301i da se dobro naspavate, \u0161to je posebno va\u017eno ne samo za pobolj\u0161anje raspolo\u017eenja, vec\u0301 i zbog toga \u0161to \u017eene u PMS-u imaju dvostruko vec\u0301u verovatno\u0107u da do\u017eive nesanicu, prema Sleep Foundation [4]<\/strong><\/a><\/em>.<\/p>\n

Psihoterapija<\/strong><\/h3>\n

Ukoliko imate te\u017ei oblik ispoljavanja PMS simptoma i promena raspolo\u017eenja, preporuka je da re\u0161enje potra\u017eite u konsultaciji sa lekarom i \/ili psihoterapuetom. Kognitivna bihejvioralna terapija se pokazala korisnom u slu\u010daju \u017eena koji imaju predmenstrualni disfori\u010dni sindrom – PMDD i\/ili pate od \u00a0te\u017eih oblika predmenstrualnih promena raspolo\u017eenja. Klini\u010dka studija [5]<\/a> je pokazala je da kognitivno-bihejvioralni program bio veoma efikasan u smanjenju simptoma i promena raspolo\u017eenja kod PMDD-a, a tako\u0111e je pobolj\u0161ao sposobnost suo\u010davanja \u017eena sa svim problemima vezanih za PMS.<\/p>\n

Suplementacija tokom PMS-a<\/strong><\/h3>\n

Sigurno da mo\u017eete dobiti preporuke za odre\u0111enim vitaminima ili mineralima koji mogu pomo\u0107i u smanjenju simptoma PMS-a, ali to mo\u017ee zna\u010diti da niste jo\u0161 \u010duli za novu, najinovativniju formulaciju, specijalno stvorenu za \u017eene tokom PMS dana.<\/p>\n

Ukoliko se suo\u010davate sa promenama raspolo\u017eenja, nervozom, umorom, bolovima i gr\u010devima tokom PMS-a, S\u00e9r\u00e9lys\u00ae PMS<\/strong><\/a> je tu da vam pru\u017ei olak\u0161anje. S\u00e9r\u00e9lys PMS je potpuno prirodno re\u0161enje bez hormona i fitoestrogena za ubla\u017eavanje PMS simptoma.<\/p>\n

S\u00e9r\u00e9lys\u00ae PMS<\/strong><\/a> sadr\u017ei jedinstvenu kombinaciju prirodnih sastojaka: PureCyTonin\u00ae (specifi\u010dni i pro\u010di\u0161\u0107eni citoplazmatski ekstrakti polena), ekstrakt cveta \u0161afrana i vitamin E, koji poma\u017eu u smanjenju nervoze, promena raspolo\u017eenja i istovremeno podr\u017eavaju\u0107i stabilizaciju menstrualnog ciklusa. Sa jednom kapsulom dnevno, pru\u017ea efikasnu pomo\u0107 bez rizika od unosa hormona, omogu\u0107avaju\u0107i vam da lak\u0161e pro\u0111ete kroz PMS i bolne menstruacije.<\/p>\n

PMS i promene raspolo\u017eenja: Zaklju\u010dak<\/strong><\/h2>\n

Iako bi bilo neverovatno da PMS ne postoji, hormonske promene (i fizi\u010dki i emocionalni simptomi koji se javljaju u tim danima) su normalan deo menstrualnog ciklusa. Zbog toga uvek stoji preporuka da istra\u017eite \u0161ta mo\u017eete da uradite, da biste se lak\u0161e izborili sa promenama raspolo\u017eenja.<\/p>\n

Pored navedenih promena u na\u010dinu \u017eivota i tretmana, tako\u0111e mo\u017ee biti od pomoc\u0301i da razmotrite neke od pozitivnijih strana PMS dana, jer mo\u017eda tako otkrijete da nije sve tako lo\u0161e. Na primer, PMS vas mo\u017ee u\u010diniti osetljivijom i na sopstvene i na tu\u0111e emocije, \u0161to zna\u010di da c\u0301ete se mo\u017eda emotivno dodatno pribli\u017eiti svojim voljenima ili ljudim koji vas okru\u017euju. Tako\u0111e, promene raspolo\u017eenja tokom menstruacije mogu vam dati poriv da provedete vi\u0161e vremena sami, \u0161to mo\u017ee pru\u017eiti prostor za kreativnost i razmi\u0161ljanje o novim idejama koje mogu promeniti va\u0161 \u017eivot.<\/p>\n

Na kraju krajeva, va\u0161i predmenstrualni dani su vreme za usporavanje, brigu i ljubav prema sebi. Iskoristite ih na najbolji na\u010din sada kada imate uz sebe prirodno re\u0161enje za ove kriti\u010dne dane – S\u00e9r\u00e9lys\u00ae PMS<\/a>!<\/strong><\/p>\n

 <\/p>\n

 <\/p>\n

\u00a0<\/strong><\/p>\n

Literatura: <\/em><\/strong><\/h4>\n
    \n
  1. \u201ePMS mood swings: Why they happen and how to manage them\u201c; <\/em>https:\/\/flo.health\/menstrual-cycle\/health\/pms-and-pmdd\/pms-mood-swings-why-they-happen-and-how-to-ease-the-symptoms<\/em><\/a> ;<\/li>\n
  2. \u201eWhat is the real-life impact of premenstrual symptoms?\u201c; <\/em>https:\/\/www.medicalnewstoday.com\/articles\/what-is-the-real-life-impact-of-premenstrual-symptoms<\/em><\/a> ;<\/em><\/li>\n<\/ol>\n

    \u00a0<\/em><\/h4>\n

    Reference: <\/em><\/strong><\/h4>\n

    [1]<\/a> \u201cPremenstrual syndrome and premenstrual dysphoric disorder: guidelines for management\u201d; M Steiner, <\/em><\/p>\n

    Copyright and License information: PMCID: PMC1408015\u00a0 PMID: 11109297; <\/em>https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC1408015\/<\/em><\/a> ;<\/em><\/p>\n

    [2]<\/a> \u201cPrevalence and severity of the premenstrual syndrome. Effects of foods and beverages that are sweet or high in sugar content\u201d; A M Rossignol, H Bonnlander; <\/em>https:\/\/pubmed.ncbi.nlm.nih.gov\/2010896\/<\/em><\/a> ;<\/em><\/p>\n

    [3]<\/a> \u201cThe effect of 8 weeks aerobic exercise on severity of physical symptoms of premenstrual syndrome: a clinical trial study\u201d; Zahra Mohebbi Dehnavi, Farzaneh Jafarnejad , Somayeh Sadeghi Goghary; https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5984430\/ ;<\/em><\/p>\n

    [4]<\/a> Period Insomnia: \u201cHow PMS and PMDD Impact Sleep\u201d; <\/em>https:\/\/www.sleepfoundation.org\/insomnia\/pms-and-insomnia<\/em><\/a> ;<\/em><\/p>\n

    [5]<\/a> \u201cInternet-Based Cognitive-Behavioural Intervention for Women with Premenstrual Dysphoric Disorder: A Randomized Controlled Trial\u201d; Cornelia Weise, Gudrun Kaiser, Carolyn Janda, Johanna N Kues, Gerhard Andersson, Jana Strahler, Maria Kleinst\u00e4uber; <\/em>https:\/\/pubmed.ncbi.nlm.nih.gov\/30783069\/<\/em><\/a> ;<\/p>\n","protected":false},"excerpt":{"rendered":"

    Budimo realni: pri samom pomenu PMS-a, bilo da ste \u017eena ili mu\u0161karac, ulazite u \u201eopasnu\u201d i prili\u010dno osetljivu zonu, gde […]<\/p>\n","protected":false},"author":4,"featured_media":2660,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[78],"tags":[115,79,113,114,86],"class_list":["post-2545","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pms","tag-kontrola-promene-raspolozenja-u-pms-u","tag-pms","tag-pms-i-nagle-promene-raspolozenja","tag-raspolozenje","tag-serelys-pms"],"acf":[],"yoast_head":"\nPMS i nagle promene raspolo\u017eenja: Od sjaja do o\u010daja! - Serelys<\/title>\n<meta name=\"description\" content=\"Kada nastupi PMS i krenu nagle promene raspolo\u017eenja, pitate se da li nekako mo\u017eete kontrolisati \u010ditavo stanje? 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