{"id":1981,"date":"2025-09-14T16:41:12","date_gmt":"2025-09-14T16:41:12","guid":{"rendered":"https:\/\/eatnobis.com\/?p=1981"},"modified":"2026-10-18T17:21:43","modified_gmt":"2026-10-18T17:21:43","slug":"por-que-a-colica-menstrual-acontece-e-o-que-comer","status":"publish","type":"post","link":"https:\/\/eatnobis.com\/pt\/resources\/why-period-cramps-happen-what-to-eat\/","title":{"rendered":"Por que a c\u00f3lica menstrual acontece e o que comer nesses dias"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"1981\" class=\"elementor elementor-1981\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-618a24f5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"618a24f5\" data-element_type=\"section\" data-e-type=\"section\">\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-42bda08e\" data-id=\"42bda08e\" data-element_type=\"column\" data-e-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-54248324 elementor-widget elementor-widget-text-editor\" data-id=\"54248324\" data-element_type=\"widget\" data-e-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><b>Entendendo o que est\u00e1 realmente acontecendo<\/b><\/p>\n<p>Se voc\u00ea j\u00e1 se perguntou por que a menstrua\u00e7\u00e3o traz c\u00f3licas, cansa\u00e7o, oscila\u00e7\u00f5es de humor, baixa autoconfian\u00e7a ou incha\u00e7o, a resposta est\u00e1, em grande parte, nos horm\u00f4nios. Ao contr\u00e1rio dos homens, cujos n\u00edveis hormonais se mant\u00eam relativamente est\u00e1veis no dia a dia, as mulheres passam por um ciclo mensal, e cada fase traz mudan\u00e7as hormonais que influenciam como nos sentimos, f\u00edsica e emocionalmente.<sup>1<\/sup><\/p>\n<p>Durante a menstrua\u00e7\u00e3o (o in\u00edcio da fase folicular), os n\u00edveis de estrog\u00eanio e progesterona caem, o que leva o \u00fatero a descamar seu revestimento.<sup>1<\/sup> Essas mudan\u00e7as tamb\u00e9m podem afetar o humor e a disposi\u00e7\u00e3o, e isso ajuda a explicar por que c\u00f3licas, falta de energia ou irritabilidade costumam aparecer.<\/p>\n<p>A boa not\u00edcia? A alimenta\u00e7\u00e3o pode ajudar. Escolher alimentos ricos em nutrientes espec\u00edficos pode dar suporte ao organismo nessa etapa exigente do ciclo.<\/p>\n<p><b>Por que a nutri\u00e7\u00e3o importa durante a menstrua\u00e7\u00e3o<\/b><\/p>\n<p>Durante a menstrua\u00e7\u00e3o, vale a pena prestar mais aten\u00e7\u00e3o \u00e0 alimenta\u00e7\u00e3o. Incluir ferro, c\u00e1lcio e outros nutrientes importantes em quantidade adequada nas refei\u00e7\u00f5es pode tornar essa fase do ciclo um pouco mais f\u00e1cil de atravessar.<\/p>\n<p><b>O trabalho por tr\u00e1s do ciclo: FSH e LH<\/b><\/p>\n<p>Mesmo durante a menstrua\u00e7\u00e3o, o corpo j\u00e1 est\u00e1 se preparando para a pr\u00f3xima fase. Esse trabalho come\u00e7a no c\u00e9rebro, onde a hip\u00f3fise libera horm\u00f4nios que orientam os ov\u00e1rios.<sup>1<\/sup><\/p>\n<ul>\n<li>O FSH (horm\u00f4nio fol\u00edculo estimulante) estimula o crescimento de v\u00e1rios fol\u00edculos nos ov\u00e1rios. Normalmente, um deles se torna dominante e amadurece at\u00e9 se tornar o \u00f3vulo que ser\u00e1 liberado na ovula\u00e7\u00e3o.<\/li>\n<li>\u00c0 medida que o FSH sobe e a produ\u00e7\u00e3o de estrog\u00eanio aumenta, muitas pessoas percebem que se sentem um pouco melhor do que nos primeiros dias de sangramento.<\/li>\n<li>Mais adiante, entra em cena o LH (horm\u00f4nio luteinizante). Um pico acentuado de LH desencadeia a ovula\u00e7\u00e3o, liberando o \u00f3vulo maduro.<\/li>\n<\/ul>\n<p>Todo esse esfor\u00e7o, dos sinais cerebrais \u00e0 resposta dos ov\u00e1rios, tem um \u00fanico foco: liberar um \u00f3vulo a cada ciclo. Uma boa alimenta\u00e7\u00e3o durante a menstrua\u00e7\u00e3o ajuda a sustentar esse trabalho exigente.<\/p>\n<p><b>Nutrientes essenciais que podem fazer a diferen\u00e7a<\/b><\/p>\n<div style=\"background:#FFF6E0;border-radius:18px;padding:20px 22px;margin:18px 0;box-shadow:0 10px 24px rgba(96,54,4,.14),0 2px 6px rgba(96,54,4,.08);\"><div style=\"margin:0 0 10px;font-size:1.2em;font-weight:700;color:#1B482F\">Ferro<\/div>\n<p style=\"margin:0\"><b>Por que \u00e9 importante:<\/b> O sangramento menstrual provoca perda de ferro, e n\u00edveis baixos desse mineral podem causar cansa\u00e7o e dificuldade de concentra\u00e7\u00e3o mesmo antes de a anemia se instalar.<sup>2<\/sup><br><b>Evid\u00eancia:<\/b> Mulheres com sangramento menstrual intenso t\u00eam maior risco de ferro baixo. O ferro de origem vegetal (ferro n\u00e3o heme) \u00e9 mais bem absorvido quando consumido junto com vitamina C.<sup>3<\/sup><br><b>Fontes alimentares:<\/b> Lentilha, feij\u00e3o, espinafre, tofu, sementes, cereais fortificados e p\u00f3 nobis (ferro n\u00e3o heme), al\u00e9m de carnes magras, aves e peixes (ferro heme).<\/p><\/div>\n<div style=\"background:#FFF6E0;border-radius:18px;padding:20px 22px;margin:18px 0;box-shadow:0 10px 24px rgba(96,54,4,.14),0 2px 6px rgba(96,54,4,.08);\"><div style=\"margin:0 0 10px;font-size:1.2em;font-weight:700;color:#1B482F\">Vitamina C<\/div>\n<p style=\"margin:0\"><b>Por que \u00e9 importante:<\/b> Ajuda o organismo a absorver o ferro n\u00e3o heme dos alimentos vegetais.<sup>3<\/sup><br><b>Fontes alimentares:<\/b> Frutas c\u00edtricas, piment\u00f5es, frutas vermelhas, kiwi, br\u00f3colis, tomates.<\/p><\/div>\n<div style=\"background:#FFF6E0;border-radius:18px;padding:20px 22px;margin:18px 0;box-shadow:0 10px 24px rgba(96,54,4,.14),0 2px 6px rgba(96,54,4,.08);\"><div style=\"margin:0 0 10px;font-size:1.2em;font-weight:700;color:#1B482F\">Magn\u00e9sio<\/div>\n<p style=\"margin:0\"><b>Por que \u00e9 importante:<\/b> Contribui para o funcionamento normal dos m\u00fasculos e dos nervos.<br><b>Evid\u00eancia:<\/b> Os estudos sobre magn\u00e9sio para os sintomas da TPM t\u00eam resultados divergentes, e uma revis\u00e3o sistem\u00e1tica de 2025 considerou as evid\u00eancias insuficientes.<sup>4<\/sup><br><b>Fontes alimentares:<\/b> Sementes de ab\u00f3bora, chocolate amargo, folhas verde-escuras, gr\u00e3os integrais, am\u00eandoas e p\u00f3 nobis.<\/p><\/div>\n<div style=\"background:#FFF6E0;border-radius:18px;padding:20px 22px;margin:18px 0;box-shadow:0 10px 24px rgba(96,54,4,.14),0 2px 6px rgba(96,54,4,.08);\"><div style=\"margin:0 0 10px;font-size:1.2em;font-weight:700;color:#1B482F\">C\u00e1lcio<\/div>\n<p style=\"margin:0\"><b>Por que \u00e9 importante:<\/b> Participa da contra\u00e7\u00e3o e do relaxamento muscular.<br><b>Evid\u00eancia:<\/b> Duas revis\u00f5es sistem\u00e1ticas encontraram algumas evid\u00eancias de que o c\u00e1lcio alivia sintomas da TPM, incluindo altera\u00e7\u00f5es de humor.<sup>4,5<\/sup><br><b>Fontes alimentares:<\/b> Latic\u00ednios, bebidas vegetais fortificadas, tofu, folhas verdes, salm\u00e3o ou sardinha em lata com espinhas e p\u00f3 nobis.<\/p><\/div>\n<div style=\"background:#FFF6E0;border-radius:18px;padding:20px 22px;margin:18px 0;box-shadow:0 10px 24px rgba(96,54,4,.14),0 2px 6px rgba(96,54,4,.08);\"><div style=\"margin:0 0 10px;font-size:1.2em;font-weight:700;color:#1B482F\">Antioxidantes<\/div>\n<p style=\"margin:0\"><b>Por que s\u00e3o importantes:<\/b> Alimentos vegetais coloridos fornecem antioxidantes.<br><b>Evid\u00eancia:<\/b> As evid\u00eancias sobre sintomas menstruais s\u00e3o limitadas. Uma revis\u00e3o encontrou algum respaldo para a curcumina, o composto presente na c\u00farcuma.<sup>5<\/sup><br><b>Fontes alimentares:<\/b> Frutas vermelhas, legumes e verduras coloridos, folhas verde-escuras, c\u00farcuma.<\/p><\/div>\n<div style=\"background:#1B482F;color:#FFFFFF;border-radius:18px;padding:22px 24px;margin:22px 0;box-shadow:0 10px 24px rgba(27,72,47,.25),0 2px 6px rgba(27,72,47,.12);\"><div style=\"margin:0 0 10px;font-size:1.2em;font-weight:700;color:#FCBA41\">Como incluir o p\u00f3 nobis na sua rotina<\/div>\n<p><span style=\"color:#FFFFFF\">Ora pro n\u00f3bis, a \u00fanica folha verde que comp\u00f5e o p\u00f3 nobis, re\u00fane v\u00e1rios desses nutrientes. Com base em an\u00e1lise de laborat\u00f3rio independente, nosso p\u00f3 \u00e9:<\/span><\/p>\n<ul>\n<li><span style=\"color:#FFFFFF\">Uma boa fonte de ferro, magn\u00e9sio e c\u00e1lcio<\/span><\/li>\n<li><span style=\"color:#FFFFFF\">Naturalmente rico em mucilagem, uma fibra que forma gel<\/span><\/li>\n<\/ul>\n<p><span style=\"color:#FFFFFF\">Uma colher de ch\u00e1 se mistura facilmente em \u00e1gua, suco ou smoothie.<\/span><\/p><\/div>\n<p><b>Dicas pr\u00e1ticas para a semana da menstrua\u00e7\u00e3o<\/b><\/p>\n<ul>\n<li>Inclua nas refei\u00e7\u00f5es principais pelo menos um alimento rico em ferro, uma fonte de vitamina C e fibras.<\/li>\n<li>Nos lanches, acrescente castanhas, sementes ou chocolate amargo uma vez por dia para refor\u00e7ar o magn\u00e9sio e as gorduras boas.<\/li>\n<li>Inclua diariamente um alimento rico em c\u00e1lcio. O caf\u00e9 da manh\u00e3 costuma ser o momento mais f\u00e1cil, com uma bebida vegetal fortificada, iogurte ou folhas verdes no smoothie.<\/li>\n<li>Combine feij\u00e3o ou lentilha com frutas c\u00edtricas para melhor absor\u00e7\u00e3o de ferro.<\/li>\n<li>Considere o gengibre. Em estudos, 750 a 2.000 mg de gengibre em p\u00f3 por dia nos primeiros 3 a 4 dias da menstrua\u00e7\u00e3o aliviaram as c\u00f3licas, embora a qualidade das evid\u00eancias seja baixa.<sup>6,7<\/sup><\/li>\n<li>Experimente come\u00e7ar o dia com um smoothie de frutas vermelhas, bebida vegetal fortificada e uma colher de ch\u00e1 de p\u00f3 nobis.<\/li>\n<\/ul>\n<h3>Fontes<\/h3>\n<ol>\n<li>Brown JE, Lechtenberg E, Splett PL, et al. <em>Nutri\u00e7\u00e3o ao longo do ciclo da vida<\/em>. 8th ed. Cengage; 2024.<\/li>\n<li>Fernandez-Jimenez MC, Moreno G, Wright I, Shih PC, Vaquero MP, Remacha AF. Iron deficiency in menstruating adult women: much more than anemia. <em>Womens Health Rep (New Rochelle)<\/em>. 2020;1(1):26-35. doi:<a href=\"https:\/\/doi.org\/10.1089\/whr.2019.0011\" target=\"_blank\" rel=\"noopener\">10.1089\/whr.2019.0011<\/a><\/li>\n<li>National Institutes of Health, Office of Dietary Supplements. Iron: fact sheet for health professionals. Updated September 4, 2025. Acesso em 13 de outubro de 2026. <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Iron-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">https:\/\/ods.od.nih.gov\/factsheets\/Iron-HealthProfessional\/<\/a><\/li>\n<li>Robinson J, Ferreira A, Iacovou M, Kellow NJ. Effect of nutritional interventions on the psychological symptoms of premenstrual syndrome in women of reproductive age: a systematic review of randomized controlled trials. <em>Nutr Rev<\/em>. 2025;83(2):280-306. doi:<a href=\"https:\/\/doi.org\/10.1093\/nutrit\/nuae043\" target=\"_blank\" rel=\"noopener\">10.1093\/nutrit\/nuae043<\/a><\/li>\n<li>Brown N, Martin D, Waldron M, Bruinvels G, Farrant L, Fairchild R. Nutritional practices to manage menstrual cycle related symptoms: a systematic review. <em>Nutr Res Rev<\/em>. 2024;37(2):352-375. doi:<a href=\"https:\/\/doi.org\/10.1017\/S0954422423000227\" target=\"_blank\" rel=\"noopener\">10.1017\/S0954422423000227<\/a><\/li>\n<li>Daily JW, Zhang X, Kim DS, Park S. Efficacy of ginger for alleviating the symptoms of primary dysmenorrhea: a systematic review and meta-analysis of randomized clinical trials. <em>Pain Med<\/em>. 2015;16(12):2243-2255. doi:<a href=\"https:\/\/doi.org\/10.1111\/pme.12853\" target=\"_blank\" rel=\"noopener\">10.1111\/pme.12853<\/a><\/li>\n<li>Pattanittum P, Kunyanone N, Brown J, et al. Dietary supplements for dysmenorrhoea. <em>Cochrane Database Syst Rev<\/em>. 2016;3(3):CD002124. doi:<a href=\"https:\/\/doi.org\/10.1002\/14651858.CD002124.pub2\" target=\"_blank\" rel=\"noopener\">10.1002\/14651858.CD002124.pub2<\/a><\/li>\n<\/ol>\n\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>","protected":false},"excerpt":{"rendered":"<p>As c\u00f3licas menstruais e o cansa\u00e7o n\u00e3o s\u00e3o apenas azar, eles s\u00e3o resultado de mudan\u00e7as hormonais naturais, e a nutri\u00e7\u00e3o adequada (como a encontrada no Nobis Powder) pode ajudar seu corpo a se sentir mais equilibrado e com mais suporte durante esse per\u00edodo.<\/p>","protected":false},"author":1,"featured_media":3896,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[117],"tags":[54,55,52,51,53],"class_list":["post-1981","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-how-to-fix-period-cramps","tag-menstrual-cycle-cramps-fix","tag-ora-pro-nobis","tag-period-cramps","tag-why-period-cramps"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Why Period Cramps Happen and What to Eat | nobis<\/title>\n<meta name=\"description\" content=\"Why period cramps happen and which foods and nutrients research links to period comfort, from a registered dietitian.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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