{"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":"por-que-as-colicas-menstruais-acontecem-e-como-o-po-nobis-pode-ajudar-a-alivia-las","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>Entendendo o que est\u00e1 realmente acontecendo<\/b><\/p>\n<p><b>&nbsp;<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Se voc\u00ea j\u00e1 se perguntou por que sua menstrua\u00e7\u00e3o traz c\u00f3licas, fadiga, altera\u00e7\u00f5es de humor, baixa autoconfian\u00e7a ou incha\u00e7o, a resposta est\u00e1 em seus horm\u00f4nios. Diferente dos homens, que experimentam n\u00edveis hormonais di\u00e1rios mais est\u00e1veis, as mulheres passam por um <\/span><b>processo circular<\/b><span style=\"font-weight: 400;\">. Cada fase do ciclo menstrual traz mudan\u00e7as hormonais que afetam como nos sentimos, f\u00edsica e emocionalmente.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Durante seu per\u00edodo (a fase folicular inicial), os n\u00edveis de estrog\u00eanio e progesterona caem, levando o \u00fatero a descamar seu revestimento. Essa queda tamb\u00e9m influencia subst\u00e2ncias qu\u00edmicas cerebrais como serotonina, dopamina e cortisol, o que explica por que c\u00f3licas, baixa energia ou irritabilidade geralmente aparecem.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&nbsp;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A boa not\u00edcia? <\/span><b>Nutri\u00e7\u00e3o pode ajudar.<\/b><span style=\"font-weight: 400;\"> Ao escolher alimentos ricos em nutrientes espec\u00edficos, voc\u00ea pode apoiar seu corpo nesta fase exigente do ciclo e aliviar sintomas comuns.<\/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>Por que a Nutri\u00e7\u00e3o Importa Durante a sua Menstrua\u00e7\u00e3o<\/b><\/p>\n<p><b>&nbsp;<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Durante seu per\u00edodo, \u00e9 importante prestar mais aten\u00e7\u00e3o \u00e0 sua dieta. Os alimentos certos podem ajudar <\/span><b>diminuir os sintomas comuns<\/b><span style=\"font-weight: 400;\"> como fadiga, c\u00e3ibras e altera\u00e7\u00f5es de humor, dando ao seu corpo os nutrientes de que precisa para obter suporte. Aumentar a sua ingest\u00e3o de nutrientes essenciais como ferro, magn\u00e9sio, c\u00e1lcio e antioxidantes em cada refei\u00e7\u00e3o pode tornar esta fase do ciclo um pouco mais f\u00e1cil de gerenciar.<\/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>O Trabalho por Tr\u00e1s do Ciclo: FSH e LH<\/b><\/p>\n<p><b>&nbsp;<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Mesmo enquanto voc\u00ea est\u00e1 menstruada, seu corpo j\u00e1 est\u00e1 se preparando para a pr\u00f3xima fase. Esse trabalho come\u00e7a no c\u00e9rebro, onde a gl\u00e2ndula pituit\u00e1ria libera horm\u00f4nios que guiam seus ov\u00e1rios<\/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>Horm\u00f4nio fol\u00edculo-estimulante (FSH)<\/b><span style=\"font-weight: 400;\"> estimula v\u00e1rios fol\u00edculos nos ov\u00e1rios a crescerem. Deste grupo, geralmente um se torna dominante, amadurecendo no \u00f3vulo mais saud\u00e1vel e com maior potencial para ovula\u00e7\u00e3o. Este processo consome muita energia e recursos.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> &nbsp; <\/span> <span style=\"font-weight: 400;\">As <\/span><b>O FSH come\u00e7a a subir<\/b><span style=\"font-weight: 400;\">, muitas pessoas j\u00e1 notam que se sentem um pouco melhores em compara\u00e7\u00e3o com os primeiros dias de sangramento, e a energia come\u00e7a a voltar lentamente \u00e0 medida que a produ\u00e7\u00e3o de estrog\u00eanio aumenta.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> &nbsp; <\/span> <span style=\"font-weight: 400;\">Mais tarde, <\/span><b>LH (horm\u00f4nio luteinizante)<\/b><span style=\"font-weight: 400;\"> entram. Um pico acentuado de LH \u00e9 o que desencadeia a ovula\u00e7\u00e3o, liberando esse \u00f3vulo maduro para que esteja pronto para a fertiliza\u00e7\u00e3o e poss\u00edvel implanta\u00e7\u00e3o.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Todo esse esfor\u00e7o, desde os sinais cerebrais at\u00e9 a resposta ovariana, \u00e9 focado em liberar apenas um \u00f3vulo saud\u00e1vel a cada ciclo. Apoiar seu corpo com a nutri\u00e7\u00e3o adequada durante o per\u00edodo menstrual ajuda a fornecer a base para esse trabalho exigente.<\/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>Nutrientes essenciais que podem fazer a diferen\u00e7a<\/b><\/p>\n<p><b>&nbsp;<\/b><\/p>\n<p><b>Ferro<\/b><\/p>\n<p><b><br><\/b><\/p>\n<p><b>Por que \u00e9 importante:<\/b><span style=\"font-weight: 400;\"> O sangramento menstrual causa perda de ferro, o que pode levar \u00e0 fadiga e \u00e0 n\u00e9voa mental.<\/span><span style=\"font-weight: 400;\"><br><\/span><b>Evid\u00eancia:<\/b><span style=\"font-weight: 400;\"> A OMS recomenda aumentar a ingest\u00e3o de ferro durante a menstrua\u00e7\u00e3o para reduzir o risco de anemia. Combinar alimentos vegetais ricos em ferro com vitamina C melhora <\/span><b>ferro n\u00e3o-heme<\/b><span style=\"font-weight: 400;\"> absor\u00e7\u00e3o.<\/span><span style=\"font-weight: 400;\"><br><\/span><b>Fontes de alimento:<\/b><span style=\"font-weight: 400;\"> Lentilhas, feij\u00f5es, espinafre, tofu, cereais fortificados, sementes, nozes e tamb\u00e9m fontes de heme como carnes magras, aves, peixes,&nbsp;<\/span><span style=\"letter-spacing: -0.24px;\">e p\u00f3 Nobis.<\/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>Vitamina C<\/b><\/p>\n<p><b><br><\/b><\/p>\n<p><b>Por que \u00e9 importante:<\/b><span style=\"font-weight: 400;\"> Melhora a absor\u00e7\u00e3o de <\/span><b>ferro n\u00e3o-heme<\/b><span style=\"font-weight: 400;\"> e apoia a repara\u00e7\u00e3o tecidual durante a menstrua\u00e7\u00e3o.<\/span><span style=\"font-weight: 400;\"><br><\/span><b>Evid\u00eancia:<\/b><span style=\"font-weight: 400;\"> Estudos mostram consistentemente que a vitamina C aumenta a biodisponibilidade do ferro n\u00e3o-heme.<\/span><span style=\"font-weight: 400;\"><br><\/span><b>Fontes de alimento:<\/b><span style=\"font-weight: 400;\"> Frutas c\u00edtricas, piment\u00f5es, frutas vermelhas, kiwi, br\u00f3colis, tomates.<\/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>Magn\u00e9sio<\/b><\/p>\n<p><b><br><\/b><\/p>\n<p><b>Por que \u00e9 importante:<\/b><span style=\"font-weight: 400;\"> Atua no relaxamento muscular, reduz o incha\u00e7o, auxilia no sono e ajuda a regular o humor.<\/span><span style=\"font-weight: 400;\"><br><\/span><b>Evid\u00eancia:<\/b><span style=\"font-weight: 400;\"> A suplementa\u00e7\u00e3o de magn\u00e9sio tem sido associada a melhorias nos sintomas da TPM, incluindo c\u00f3licas, incha\u00e7o e qualidade do sono.<\/span><span style=\"font-weight: 400;\"><br><\/span><b>Fontes de alimento:<\/b><span style=\"font-weight: 400;\"> Sementes de ab\u00f3bora, chocolate amargo, verduras escuras, gr\u00e3os integrais, am\u00eandoas,&nbsp;<\/span><span style=\"letter-spacing: -0.24px;\">e p\u00f3 Nobis.<\/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>C\u00e1lcio<\/b><\/p>\n<p><b><br><\/b><\/p>\n<p><b>Por que \u00e9 importante:<\/b><span style=\"font-weight: 400;\"> Auxilia na contra\u00e7\u00e3o\/relaxamento muscular e ajuda a equilibrar o humor.<\/span><span style=\"font-weight: 400;\"><br><\/span><b>Evid\u00eancia:<\/b><span style=\"font-weight: 400;\"> Estudos mostram que a ingest\u00e3o de c\u00e1lcio reduz sintomas relacionados \u00e0 TPM, como mudan\u00e7as de humor e fadiga.<\/span><span style=\"font-weight: 400;\"><br><\/span><b>Fontes de alimento:<\/b><span style=\"font-weight: 400;\"> Latic\u00ednios, leites vegetais fortificados, tofu, vegetais de folhas verdes, salm\u00e3o ou sardinha em lata com ossos,&nbsp;<\/span><span style=\"letter-spacing: -0.24px;\">e p\u00f3 Nobis.<\/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>Antioxidantes<\/b><\/p>\n<p><b><br><\/b><\/p>\n<p><b>Por que eles importam:<\/b><span style=\"font-weight: 400;\"> Ajude a combater o estresse oxidativo, que pode agravar c\u00e3ibras e fadiga.<\/span><span style=\"font-weight: 400;\"><br><\/span><b>Evid\u00eancia:<\/b><span style=\"font-weight: 400;\"> Dietas ricas em antioxidantes apoiam a sa\u00fade menstrual e reduzem a inflama\u00e7\u00e3o.<\/span><span style=\"font-weight: 400;\"><br><\/span><b>Fontes de alimento:<\/b><span style=\"font-weight: 400;\"> Frutas vermelhas, vegetais coloridos, folhas verdes escuras,&nbsp;<\/span><span style=\"letter-spacing: -0.24px;\">e p\u00f3 Nobis!<\/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>Facilitando a Nutri\u00e7\u00e3o com Nobis Powder<\/b><\/p>\n<p><b><br><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ora-pro-nobis, o \u00fanico vegetal folhoso atr\u00e1s <\/span><b>P\u00f3 Nobis<\/b><span style=\"font-weight: 400;\">, naturalmente cont\u00e9m muitos desses nutrientes que apoiam o ciclo:<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><br><\/span><\/p>\n<ul>\n<li><b>Ferro<\/b><span style=\"font-weight: 400;\"> \u2192 apoia n\u00edveis saud\u00e1veis de ferro, importante durante a menstrua\u00e7\u00e3o.<\/span><\/li>\n<li><b>Vitamina C + carotenoides<\/b><span style=\"font-weight: 400;\"> \u2192 ajuda o corpo a absorver o ferro de origem vegetal e apoia a repara\u00e7\u00e3o normal dos tecidos.<\/span><\/li>\n<li><b>Magn\u00e9sio<\/b><span style=\"font-weight: 400;\"> \u2192 apoia o relaxamento, n\u00edveis de fluidos equilibrados e sono reparador.<\/span><\/li>\n<li><b>C\u00e1lcio<\/b><span style=\"font-weight: 400;\"> \u2192 apoia a fun\u00e7\u00e3o muscular normal e contribui para um humor equilibrado.<\/span><\/li>\n<li><b>Antioxidantes<\/b><span style=\"font-weight: 400;\"> \u2192 ajuda a proteger as c\u00e9lulas do estresse oxidativo e apoia a energia geral.<\/span><\/li>\n<li><b>Fibra de mucilagem<\/b><span style=\"font-weight: 400;\"> \u2192 auxilia na digest\u00e3o suave e no conforto intestinal.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Uma \u00fanica colher de ch\u00e1 de Nobis Powder em \u00e1gua, suco ou um smoothie pode dar ao seu corpo um impulso extra desses nutrientes, tornando-se uma maneira f\u00e1cil de se apoiar durante essa fase complicada do ciclo.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&nbsp;<\/span><\/p>\n<p><b>Dicas Pr\u00e1ticas para a Semana da Menstrua\u00e7\u00e3o<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Certifique-se de incluir pelo menos <\/span><b>um alimento rico em ferro, uma fonte de antioxidantes e fibras<\/b><span style=\"font-weight: 400;\"> nas suas principais refei\u00e7\u00f5es.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Para lanches, adicionar <\/span><b>Nozes, sementes ou chocolate amargo<\/b><span style=\"font-weight: 400;\"> pelo menos uma vez por dia para obter magn\u00e9sio extra e gorduras saud\u00e1veis.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incluir <\/span><b>um alimento rico em c\u00e1lcio diariamente<\/b><span style=\"font-weight: 400;\">,o caf\u00e9 da manh\u00e3 \u00e9 frequentemente o lugar mais f\u00e1cil para adicion\u00e1-lo (como leite vegetal fortificado, iogurte ou folhas verdes em um smoothie).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Combine feij\u00e3o ou lentilha com frutas c\u00edtricas para melhor absor\u00e7\u00e3o de ferro.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beba ch\u00e1 de gengibre (comprovado em estudos por reduzir c\u00f3licas menstruais).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Experimente um smoothie com frutas vermelhas, leite vegetal fortificado e uma colher de ch\u00e1 de <\/span><b>P\u00f3 Nobis<\/b><span style=\"font-weight: 400;\"> para um come\u00e7o rico em nutrientes para o seu dia ou como um lanche no meio do dia.<\/span><\/li>\n<\/ul>\n<p><b>Refer\u00eancias<\/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;\">Nutri\u00e7\u00e3o Ao Longo do Ciclo de Vida<\/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). Pr\u00e1ticas nutricionais para o manejo de sintomas relacionados ao ciclo menstrual: uma revis\u00e3o sistem\u00e1tica. <\/span><i><span style=\"font-weight: 400;\">Pesquisas em Nutri\u00e7\u00e3o Revisadas<\/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). Defici\u00eancia de ferro em mulheres adultas em idade reprodutiva: muito mais do que anemia. <\/span><i><span style=\"font-weight: 400;\">Relat\u00f3rios de Sa\u00fade Feminina<\/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 como Nova Fonte de Alimento: Uma Revis\u00e3o. <\/span><i><span style=\"font-weight: 400;\">Comida<\/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 v27.6 - 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