{"id":1981,"date":"2025-09-14T16:41:12","date_gmt":"2025-09-14T16:41:12","guid":{"rendered":"https:\/\/eatnobis.com\/?p=1981"},"modified":"2025-11-09T01:25:30","modified_gmt":"2025-11-09T01:25:30","slug":"why-period-cramps-happen-and-how-nobis-powder-can-help-ease-them","status":"publish","type":"post","link":"https:\/\/eatnobis.com\/pt\/resources\/why-period-cramps-happen-and-how-nobis-powder-can-help-ease-them\/","title":{"rendered":"Por que as c\u00f3licas menstruais acontecem e como o P\u00f3 Nobis pode ajudar a alivi\u00e1-las"},"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>Understanding What\u2019s Really Going On<\/b><\/p>\n<p><b>&nbsp;<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019ve ever wondered why your period brings cramps, fatigue, mood swings, low confidence, or bloating, the answer lies in your hormones. Unlike men, who experience more steady daily hormone levels, women move through a <\/span><b>circular process<\/b><span style=\"font-weight: 400;\">. Each phase of the menstrual cycle brings hormonal shifts that affect how we feel,&nbsp; physically and emotionally.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During your period (the early follicular phase), estrogen and progesterone levels drop, triggering the uterus to shed its lining. This drop also influences brain chemicals like serotonin, dopamine, and cortisol, which explains why cramps, low energy, or irritability often show up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The good news? <\/span><b>Nutrition can help.<\/b><span style=\"font-weight: 400;\"> By choosing foods rich in specific nutrients, you can support your body through this demanding stage of the cycle and ease common symptoms.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><br><\/span><\/p>\n<p><span style=\"font-weight: 400;\">&nbsp;<\/span><\/p>\n<p><b>Why Nutrition Matters During Your Period<\/b><\/p>\n<p><b>&nbsp;<\/b><\/p>\n<p><span style=\"font-weight: 400;\">During your period, it\u2019s important to watch your diet more closely. The right foods can help <\/span><b>diminish common symptoms<\/b><span style=\"font-weight: 400;\"> like fatigue, cramps, and mood swings by giving your body the nutrients it needs for support. Boosting your intake of key nutrients like iron, magnesium, calcium, and antioxidants in each meal can make this stage of the cycle feel a little easier to manage.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><br><\/span><\/p>\n<p><span style=\"font-weight: 400;\">&nbsp;<\/span><\/p>\n<p><b>The Work Behind the Cycle: FSH and LH<\/b><\/p>\n<p><b>&nbsp;<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Even while you\u2019re on your period, your body is already preparing for the next phase. This work starts in the brain, where the pituitary gland releases hormones that guide your ovaries<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><br><\/span><\/p>\n<p><span style=\"font-weight: 400;\">&nbsp;<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"> &nbsp; <\/span> <b>FSH (follicle-stimulating hormone)<\/b><span style=\"font-weight: 400;\"> stimulates several follicles in the ovaries to grow. From this group, usually one becomes dominant, maturing into the healthiest egg with the greatest potential for ovulation. This process takes a lot of energy and resources.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> &nbsp; <\/span> <span style=\"font-weight: 400;\">As <\/span><b>FSH begins to rise<\/b><span style=\"font-weight: 400;\">, many people already notice they feel a little better compared to the first days of bleeding, and energy slowly starts to return as estrogen production ramps up.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> &nbsp; <\/span> <span style=\"font-weight: 400;\">Later, <\/span><b>LH (luteinizing hormone)<\/b><span style=\"font-weight: 400;\"> steps in. A sharp surge of LH is what triggers ovulation, releasing that mature egg so it\u2019s ready for fertilization and possible implantation.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">All of this effort, from brain signals to ovarian response, is focused on releasing just one healthy egg each cycle. Supporting your body with the right nutrition during your period helps provide the foundation for this demanding work.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><br><\/span><\/p>\n<p><span style=\"font-weight: 400;\">&nbsp;<\/span><\/p>\n<p><b>Key Nutrients That Can Make a Difference<\/b><\/p>\n<p><b>&nbsp;<\/b><\/p>\n<p><b>Iron<\/b><\/p>\n<p><b><br><\/b><\/p>\n<p><b>Why it matters:<\/b><span style=\"font-weight: 400;\"> Menstrual bleeding causes iron loss, which can lead to fatigue and brain fog.<\/span><span style=\"font-weight: 400;\"><br><\/span><b>Evidence:<\/b><span style=\"font-weight: 400;\"> The WHO recommends boosting iron intake during menstruation to lower the risk of anemia. Pairing iron-rich plant foods with vitamin C improves <\/span><b>non-heme iron<\/b><span style=\"font-weight: 400;\"> absorption.<\/span><span style=\"font-weight: 400;\"><br><\/span><b>Food sources:<\/b><span style=\"font-weight: 400;\"> Lentils, beans, spinach, tofu, fortified cereals, seeds, nuts, and also heme sources like lean meats, poultry, fish,&nbsp;<\/span><span style=\"letter-spacing: -0.24px;\">and nobis powder.<\/span><\/p>\n<p><span style=\"letter-spacing: -0.24px;\"><br><\/span><\/p>\n<p><span style=\"font-weight: 400;\">&nbsp;<\/span><\/p>\n<p><b>Vitamin C<\/b><\/p>\n<p><b><br><\/b><\/p>\n<p><b>Why it matters:<\/b><span style=\"font-weight: 400;\"> Enhances absorption of <\/span><b>non-heme iron<\/b><span style=\"font-weight: 400;\"> and supports tissue repair during menstruation.<\/span><span style=\"font-weight: 400;\"><br><\/span><b>Evidence:<\/b><span style=\"font-weight: 400;\"> Studies consistently show vitamin C increases the bioavailability of non-heme iron.<\/span><span style=\"font-weight: 400;\"><br><\/span><b>Food sources:<\/b><span style=\"font-weight: 400;\"> Citrus fruits, bell peppers, berries, kiwi, broccoli, tomatoes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><br><\/span><\/p>\n<p><span style=\"font-weight: 400;\">&nbsp;<\/span><\/p>\n<p><b>Magnesium<\/b><\/p>\n<p><b><br><\/b><\/p>\n<p><b>Why it matters:<\/b><span style=\"font-weight: 400;\"> Plays a role in muscle relaxation, reduces bloating, supports sleep, and helps regulate mood.<\/span><span style=\"font-weight: 400;\"><br><\/span><b>Evidence:<\/b><span style=\"font-weight: 400;\"> Magnesium supplementation has been linked to improvements in PMS symptoms including cramps, bloating, and sleep quality.<\/span><span style=\"font-weight: 400;\"><br><\/span><b>Food sources:<\/b><span style=\"font-weight: 400;\"> Pumpkin seeds, dark chocolate, dark leafy greens, whole grains, almonds,&nbsp;<\/span><span style=\"letter-spacing: -0.24px;\">and nobis powder.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><br><\/span><\/p>\n<p><b>Calcium<\/b><\/p>\n<p><b><br><\/b><\/p>\n<p><b>Why it matters:<\/b><span style=\"font-weight: 400;\"> Supports muscle contraction\/relaxation and helps balance mood.<\/span><span style=\"font-weight: 400;\"><br><\/span><b>Evidence:<\/b><span style=\"font-weight: 400;\"> Studies show calcium intake reduces PMS-related symptoms like mood changes and fatigue.<\/span><span style=\"font-weight: 400;\"><br><\/span><b>Food sources:<\/b><span style=\"font-weight: 400;\"> Dairy, fortified plant milks, tofu, leafy greens, canned salmon or sardines with bones,&nbsp;<\/span><span style=\"letter-spacing: -0.24px;\">and nobis powder.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><br><\/span><\/p>\n<p><b>Antioxidants<\/b><\/p>\n<p><b><br><\/b><\/p>\n<p><b>Why they matter:<\/b><span style=\"font-weight: 400;\"> Help combat oxidative stress, which can worsen cramps and fatigue.<\/span><span style=\"font-weight: 400;\"><br><\/span><b>Evidence:<\/b><span style=\"font-weight: 400;\"> Diets rich in antioxidants support menstrual health and reduce inflammation.<\/span><span style=\"font-weight: 400;\"><br><\/span><b>Food sources:<\/b><span style=\"font-weight: 400;\"> Berries, colorful vegetables, dark leafy greens,&nbsp;<\/span><span style=\"letter-spacing: -0.24px;\">and nobis powder!<\/span><\/p>\n<p><span style=\"letter-spacing: -0.24px;\"><br><\/span><\/p>\n<p><span style=\"font-weight: 400;\">&nbsp;<\/span><\/p>\n<p><b>Making Nutrition Easier With Nobis Powder<\/b><\/p>\n<p><b><br><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ora-pro-nobis, the single leafy green behind <\/span><b>Nobis Powder<\/b><span style=\"font-weight: 400;\">, naturally contains many of these cycle-supportive nutrients:<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><br><\/span><\/p>\n<ul>\n<li><b>Iron<\/b><span style=\"font-weight: 400;\"> \u2192 supports healthy iron levels, important during menstruation.<\/span><\/li>\n<li><b>Vitamin C + carotenoids<\/b><span style=\"font-weight: 400;\"> \u2192 help the body absorb plant-based iron and support normal tissue repair.<\/span><\/li>\n<li><b>Magnesium<\/b><span style=\"font-weight: 400;\"> \u2192 supports relaxation, balanced fluid levels, and restful sleep.<\/span><\/li>\n<li><b>Calcium<\/b><span style=\"font-weight: 400;\"> \u2192 supports normal muscle function and contributes to balanced mood.<\/span><\/li>\n<li><b>Antioxidants<\/b><span style=\"font-weight: 400;\"> \u2192 help protect cells from oxidative stress and support overall energy.<\/span><\/li>\n<li><b>Mucilage fiber<\/b><span style=\"font-weight: 400;\"> \u2192 supports gentle digestion and gut comfort.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Just one teaspoon of Nobis Powder in water, juice, or a smoothie can give your body an extra boost of these nutrients, making it an easy way to support yourself during this tricky phase of the cycle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&nbsp;<\/span><\/p>\n<p><b>Practical Tips for Your Period Week<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure to include at least <\/span><b>one iron-rich food, an antioxidant source, and fiber<\/b><span style=\"font-weight: 400;\"> in your main meals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For snacks, add <\/span><b>nuts, seeds, or dark chocolate<\/b><span style=\"font-weight: 400;\"> at least once a day for extra magnesium and healthy fats.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Include <\/span><b>one calcium-rich food daily<\/b><span style=\"font-weight: 400;\">,&nbsp; breakfast is often the easiest place to add it (like fortified plant milk, yogurt, or leafy greens in a smoothie).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pair beans or lentils with citrus for better iron absorption.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sip on ginger tea (shown in studies to reduce menstrual pain).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try a smoothie with berries, fortified plant milk, and a teaspoon of <\/span><b>Nobis Powder<\/b><span style=\"font-weight: 400;\"> for a nutrient-dense start to your day or as a midday snack.<\/span><\/li>\n<\/ul>\n<p><b>References<\/b><\/p>\n<p><a href=\"http:\/\/paperpile.com\/b\/KXEWA4\/Ijf3\"><span style=\"font-weight: 400;\">Brown, J. E., Lechtenberg, E., Splett, P. L., Stang, J., Wong, R., Leonberg, B. L., &amp; Sahyoun, N. R. (2024). <\/span><i><span style=\"font-weight: 400;\">Nutrition Through the Life Cycle<\/span><\/i><span style=\"font-weight: 400;\">.<\/span><\/a><\/p>\n<p><a href=\"http:\/\/paperpile.com\/b\/KXEWA4\/nowK\"><span style=\"font-weight: 400;\">Brown, N., Martin, D., Waldron, M., Bruinvels, G., Farrant, L., &amp; Fairchild, R. (2024). Nutritional practices to manage menstrual cycle related symptoms: a systematic review. <\/span><i><span style=\"font-weight: 400;\">Nutrition Research Reviews<\/span><\/i><span style=\"font-weight: 400;\">, <\/span><i><span style=\"font-weight: 400;\">37<\/span><\/i><span style=\"font-weight: 400;\">(2). https:\/\/doi.org\/<\/span><\/a><a href=\"http:\/\/dx.doi.org\/10.1017\/S0954422423000227\"><span style=\"font-weight: 400;\">10.1017\/S0954422423000227<\/span><\/a><\/p>\n<p><a href=\"http:\/\/paperpile.com\/b\/KXEWA4\/EDVN\"><span style=\"font-weight: 400;\">Cristina Fernandez-Jimenez, M., Moreno, G., Wright, I., Shih, P.-C., Pilar Vaquero, M., &amp; Remacha, A. F. (2020). Iron Deficiency in Menstruating Adult Women: Much More than Anemia. <\/span><i><span style=\"font-weight: 400;\">Women\u2019s Health Reports<\/span><\/i><span style=\"font-weight: 400;\">, <\/span><i><span style=\"font-weight: 400;\">1<\/span><\/i><span style=\"font-weight: 400;\">(1), 26.<\/span><\/a><\/p>\n<p><a href=\"http:\/\/paperpile.com\/b\/KXEWA4\/wy8u\"><span style=\"font-weight: 400;\">Silva, N. F. N., Silva, S. H., Baron, D., Neves, I. C. O., &amp; Casanova, F. (2023). Pereskia aculeata Miller as a Novel Food Source: A Review. <\/span><i><span style=\"font-weight: 400;\">Foods<\/span><\/i><span style=\"font-weight: 400;\">, <\/span><i><span style=\"font-weight: 400;\">12<\/span><\/i><span style=\"font-weight: 400;\">(11), 2092.<\/span><\/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>","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":1982,"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 v27.5 - 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