{"id":2631,"date":"2025-03-20T15:23:52","date_gmt":"2025-03-20T14:23:52","guid":{"rendered":"https:\/\/serelys.hr\/?p=2631"},"modified":"2025-03-20T15:23:52","modified_gmt":"2025-03-20T14:23:52","slug":"anksioznost-i-pms-uticaj-na-svakodnevni-zivot","status":"publish","type":"post","link":"https:\/\/serelys.hr\/sr\/blog\/anksioznost-i-pms-uticaj-na-svakodnevni-zivot\/","title":{"rendered":"Anksioznost i PMS: Kako povezani simptomi mogu uticati na svakodnevni \u017eivot?"},"content":{"rendered":"

\u201cOni\u201d dani u mesecu\u2026\u010dini vam se da sve funkcioni\u0161e, sve dr\u017eite pod kontrolom i onda se niotkuda prikradu\u2026Odjednom, po\u010dinjete da se ose\u0107ate uznemireno, reagujete na svaku sitnicu, va\u0161 um otklju\u010dava svoju mra\u010dnu stranu, a vi se jednostavno vi\u0161e ne osec\u0301ate dobro. Poga\u0111ate \u2013 opet ste u PMS-u\u2026 I pitate se, odakle i zbog \u010dega ste vrlo uznemireni ba\u0161 tokom tih dana?<\/p>\n

Da li je osec\u0301aj anksioznosti pre i za vreme ciklusa normalan?<\/strong><\/h2>\n

Veliki deo \u017eena \u0107e osetiti neku vrstu promene raspolo\u017eenja pre menstruacije, poput \u00a0osec\u0301aja razdra\u017eljivosti, tuge ili naglih promene raspolo\u017eenja, \u0161to nu\u017eno ne predstavlja anksioznost. Nasuprot tome, manji broj \u017eena (prema statistikama 3-8%) \u0107e imati burnije simptome promene raspolo\u017eenja i anksioznosti, koje mogu poremetiti njihov svakodnevni \u017eivot.<\/p>\n

Predmenstrualni sindrom (PMS) se defini\u0161e kao kombinacija fizi\u010dkih i psihi\u010dkih simptoma koji se javljaju tokom lutealne faze ciklusa. Lutealna faza po\u010dinje nakon ovulacije i zavr\u0161ava se kada dobijete menstruaciju – obi\u010dno traje oko 2 nedelje.<\/p>\n

Iako nije uvek prvi istaknut i dominantan simptom PMS-a, anksioznost jeste karakteristi\u010dan simptom u predmenstrualnoj fazi ciklusa. Anksioznost mo\u017ee imati razli\u010dite oblike, ali naj\u010de\u0161\u0107i njeni simptomi uklju\u010duju preteranu brigu, nervozu i napetost.<\/p>\n

Anksioznost u PMS-u: Za\u0161to se to de\u0161ava?<\/strong><\/h2>\n

Simptomi \u00a0PMS-a, uklju\u010dujuc\u0301i i anksioznost, dolaze kao odgovor na promene nivoa hormona estrogena i progesterona, koje se de\u0161avaju na slede\u0107i na\u010din:<\/p>\n

U standardnom ciklusu od 28 dana, menstruacija po\u010dinje prvog dana i traje u proseku oko 5 dana. Tokom \u201erane folikularne\u201c ili \u201emenstrualne\u201c faze ciklusa (1-5. dan), nivoi estrogena i progesterona su najni\u017ei. U srednjoj i kasnoj folikularnoj fazi (6-12. dan), progesteron ostaje nizak i stabilan dok estrogen raste do vrha nivoa ciklusa. Sledec\u0301a faza ovulacije (13-15. dan) karakteri\u0161e porast luteinizirajuc\u0301eg hormona (LH) i pad estrogena. Nakon ovulacije, ranu do srednju lutealnu fazu karakteri\u0161e strm porast i stabilizacija progesterona zajedno sa umerenim porastom i stabilizacijom estrogena. Nakon toga sledi \u201ekasna lutealna\u201c ili \u201epredmenstrualna\u201c faza (24-28 dana), tokom koje nivoi estrogena i progesterona brzo opadaju, pre po\u010detka sledec\u0301e menstruacije[1]<\/a>.<\/p>\n

U osnovi ciklusa, telo \u017eene se priprema za trudnoc\u0301u povec\u0301anjem proizvodnje hormona nakon ovulacije. Kada ne do\u0111e do implantacije embriona, nivoi ovih hormona velikom brzinom opadaju i telo se priprema za menstruaciju. Ovaj hormonalni \u201erolerkoster\u201d mo\u017ee uticati na neurotransmitere u \u017eenskom mozgu, kao \u0161to su serotonin i dopamin, a koji su tako\u0111e povezani sa regulacijom raspolo\u017eenja, i to delimi\u010dno obja\u0161njava simptome poput anksioznosti i promena raspolo\u017eenja, koji se javljaju tokom PMS-a.<\/p>\n

\"<\/p>\n

Mo\u017ee li to biti znak ne\u010deg drugog?<\/strong><\/h2>\n

Kada se simptomi PMS-a poja\u010daju, ili postanu enormno te\u0161ki, to mo\u017ee biti znak da mo\u017ee biti u pitanju predmenstrualni disfori\u010dni poremec\u0301aj (PMDD) ili predmenstrualno pogor\u0161anje (PME).<\/p>\n

PMDD<\/strong><\/h3>\n

Predmenstrualni disfori\u010dni poreme\u0107aj (naveden unutar depresivnih poreme\u0107aja) je te\u017ei oblik predmenstrualnog sindroma. Izaziva niz emocionalnih i fizi\u010dkih simptoma svakog meseca tokom jedne ili dve nedelje pre menstruacije, a poga\u0111a oko 5 % \u017eena.<\/p>\n

Osnovne karakteristike predmenstrualnog disfori\u010dkog poreme\u0107aja su labilno raspolo\u017eenje, \u010desto prisutno negativno raspolo\u017eenje, razdra\u017eljivost i simptomi anksioznosti, koji se ponavljaju tokom predmenstrualne faze ciklusa i povla\u010de se po\u010detkom menstruacije ili ubrzo nakon toga.<\/p>\n

Simptomi su obi\u010dno dovoljno jaki da ometaju va\u0161 svakodnevni \u017eivot i mogu uklju\u010divati:<\/p>\n

osec\u0301aj razdra\u017eljivosti ili besa koji \u010desto uti\u010de na va\u0161e odnose<\/p>\n

osec\u0301anja tuge, bezna\u0111a ili o\u010daja<\/p>\n

osec\u0301anje napetosti ili anksioznosti<\/p>\n

osec\u0301aj da ste na ivici pucanja<\/p>\n

promene raspolo\u017eenja ili \u010desti pla\u010d<\/p>\n

smanjeno interesovanje za svakodnevne aktivnosti ili me\u0111uljudske odnose<\/p>\n

probleme sa razmi\u0161ljanjem ili fokusiranjem<\/p>\n

umor ili nisku energiju<\/p>\n

\u017eudnju za hranom ili prejedanje<\/p>\n

probleme sa spavanjem<\/p>\n

osec\u0301aj gubljenja kontrole<\/p>\n

fizi\u010dke simptome, kao \u0161to su gr\u010devi, nadimanje, osetljivost grudi, glavobolja i bol u zglobovima ili mi\u0161ic\u0301ima<\/p>\n

Ta\u010dni uzroci pojave PMDD-a jo\u0161 uvek nisu u potpunosti utvr\u0111eni, ali nau\u010dnici veruju da je PMDD uzrokovan time \u0161to je osoba koja ga ima veoma osetljiva na promene nivoa hormona, tj. javlja se pove\u0107ana osetljivost \u017eene na normalne hormonske promene koje se de\u0161avaju tokom mese\u010dnog menstrualnog ciklusa.<\/p>\n

Predmenstrualna egzacerbacija (PME)<\/strong><\/h3>\n

Predmenstrualna egzacerbacija (PME) se odnosi na pogor\u0161anje ve\u0107 postoje\u0107ih simptoma ili stanja kod \u017eena u toku predmenstrualnog perioda. To zna\u010di da \u017eene koje ve\u0107 pate od odre\u0111enih zdravstvenih stanja ili simptoma mogu primetiti da se ti simptomi pogor\u0161avaju ili postaju intenzivniji u toku PMS-a.<\/p>\n

PME mo\u017ee uticati na razli\u010dita medicinska i psihijatrijska obolenja. Na primer, \u017eene koje pate od depresije, anksioznosti, migrene, astme, epilepsije, mogu primetiti da se njihova obolenja pogor\u0161avaju u toku PMS-a.<\/p>\n

Razlika izme\u0111u PMDD i PME je u tome \u0161to osobe sa PME imaju simptome tokom celog meseca, samo se pogor\u0161avaju u nedeljama pre menstruacije. Ali, va\u017eno je razumeti da PME mo\u017ee zna\u010dajno uticati na kvalitet \u017eivota \u017eena i da se mo\u017ee razlikovati od \u017eene do \u017eene.<\/p>\n

\u0160ta mo\u017eete da uradite?<\/strong><\/h2>\n

Postoji nekoliko koraka koje mo\u017eete uraditi da biste prevenirali i smanjili predmenstrualnu anksioznost i druge simptome PMS-a, ali ne pani\u010dite – nisu previ\u0161e drasti\u010dni. U stvari, samim tim \u0161to se bavite ovom temom vec\u0301 radite na prvom koraku prevencije i promene, a to je svesnost.<\/p>\n

Samo saznanje da je va\u0161a anksioznost povezana sa va\u0161im menstrualnim ciklusom mo\u017ee vam pomoc\u0301i da se bolje opremite da se nosite sa svojim simptomima kada se pojave.<\/p>\n

Saveti koje mogu pomoc\u0301i da se anksioznost tokom PMS<\/strong>-a<\/strong> dr\u017ei pod kontrolom uklju\u010duju:<\/strong><\/h3>\n

Ve\u017ebanje<\/strong><\/h3>\n

Istra\u017eivanja [2]<\/a> su pokazala da \u017eene koje redovno ve\u017ebaju tokom meseca imaju manje ozbiljne simptome PMS-a. Redovno aktivne \u017eene imaju manje \u0161anse od pojave promena raspolo\u017eenja i pona\u0161anja, kao \u0161to su anksioznost, depresija i problemi sa koncentracijom. Ve\u017ebanje tako\u0111e mo\u017ee smanjiti bolne fizi\u010dke simptome PMS-a.<\/p>\n

Tehnike opu\u0161tanja umanjuju anksioznost i stres<\/strong><\/h3>\n

Kori\u0161c\u0301enje tehnika opu\u0161tanja za smanjenje stresa mo\u017ee pomoc\u0301i u kontroli va\u0161e predmenstrualne anksioznosti. Uobi\u010dajene tehnike uklju\u010duju jogu, meditaciju i masa\u017eu.<\/p>\n

Kvalitetan san<\/strong><\/h3>\n

Ako se va\u0161a prebukiranost u danu pome\u0161a sa va\u0161im navikama spavanja, mo\u017eda je vreme da promenite bioritam. Dovoljno se naspavati je va\u017eno, ali va\u017ena je i doslednost. Poku\u0161ajte da primenite redovan raspored spavanja u kojem se budite i idete na spavanje u isto vreme svakog dana \u2013 uklju\u010dujuc\u0301i i vikende.<\/p>\n

Zdrava ishrana tako\u0111e uti\u010de na anksioznost u PMS-u<\/strong><\/h3>\n

Umesto slatki\u0161a i brze hrane kojom toliko \u017eelite da se prejedate tokom PMS perioda, preporu\u010duje se ishrana bogata slo\u017eenim ugljenim hidratima \u2013integralne \u017eitarice i skrobno povrc\u0301e, koje mo\u017ee smanjiti neraspolo\u017eenje i \u017eelju za hranom koja izaziva anksioznost tokom PMS-a. Tako\u0111e se preporu\u0107uje i unos hrane bogata kalcijumom, kao \u0161to su jogurt i mleko.<\/p>\n

\u0160to se ti\u010de namirnica koje treba ograni\u010diti, postoje odre\u0111ene koje mogu izazvati simptome PMS-a, i koje bi trebalo ograni\u010diti nedelju do dve pre menstruacije: alkohol, kofein, masnu hranu, so i \u0161e\u0107er.<\/p>\n

Postoji li na\u010din da se anksioznost u PMS-u spre\u010di?<\/strong><\/h2>\n

Prethodno navedeni saveti mogu pomoc\u0301i u upravljanju anksiozno\u0161\u0107u PMS-a i smanjiti va\u0161e \u0161anse da se pojave u tom periodu. I mo\u017eda bi neko rekao da vi\u0161e ni\u0161ta od toga ne mo\u017eete da uradite, ali mi smo tu da to demantujemo.<\/p>\n

Novo na na\u0161em tr\u017ei\u0161tu, jedinstveno prirodno re\u0161enje bez hormona i fitoestrogena za ubla\u017eavanje simptoma PMS-a – S\u00e9r\u00e9lys\u00ae PMS!<\/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.<\/p>\n

S\u00e9r\u00e9lys\u00ae PMS<\/strong><\/a> nudi prirodan pristup smanjenju PMS simptoma, pru\u017eaju\u0107i \u017eenama sigurno re\u0161enje. Jedna kapsula S\u00e9r\u00e9lys\u00ae PMS-a dnevno pru\u017ea efikasnu pomo\u0107 bez rizika od unosa hormona, omogu\u0107avaju\u0107i vam da lak\u0161e pro\u0111ete kroz ovaj osetljivi period, i tokom ovog osetljivog perioda otvorite sebi vrata za nove, opu\u0161tenije i lep\u0161e dane!<\/p>\n

\n

\n

 <\/p>\n

Literatura: <\/em><\/strong><\/h4>\n
    \n
  1. \u201eHow to Deal with Anxiety Before Your Period\u201c; Medically reviewed by Deborah Weatherspoon, Ph.D., MSN <\/em>https:\/\/www.healthline.com\/health\/anxiety-before-period<\/em><\/a> ;<\/em><\/li>\n
  2. \u201cWhat can cause anxiety before a period?\u201d; Medically reviewed by Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT; <\/em>https:\/\/www.medicalnewstoday.com\/articles\/anxiety-before-period<\/em><\/a> ;<\/em><\/li>\n<\/ol>\n

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

    [1]<\/a> \u201cThe Impact of the Menstrual Cycle and Underlying Hormones in Anxiety and PTSD: What Do We Know and Where Do We Go From Here?\u201d ;Yael I Nillni, Ann M Rasmusson, Emilie L Paul, Suzanne L Pineles\u00a0; <\/em>https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8819663\/<\/em><\/a> .<\/em><\/p>\n

    [2]<\/a> \u201cEffect of exercise on premenstrual symptoms: A systematic review\u201d; Havva Yesildere Saglam, Ozlem Orsal; <\/em>https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0965229919313056<\/em><\/a> ; <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

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