{"componentChunkName":"component---src-components-article-page-article-page-gatsby-container-tsx","path":"/es/articulos/emociones/el-estres-y-el-ciclo-menstrual","result":{"data":{"articleNode":{"id":"6Rbmnr3wbKwEIq0ic42AmU","title":"¿Puede el estrés afectar a tu periodo?","subtitle":"Cómo puede el estrés estar influyendo en tu ciclo menstrual","seoMetaTitle":"¿Cómo afecta el estrés al ciclo menstrual?","seoMetaDescription":"El estrés forma parte de la vida, pero unos niveles elevados pueden alterar tu ciclo menstrual ","openGraphTitle":"¿Cómo afecta el estrés al ciclo menstrual?","openGraphDescription":"El estrés forma parte de la vida, pero unos niveles elevados pueden alterar tu ciclo menstrual ","slug":"emociones/el-estres-y-el-ciclo-menstrual","artCredits":"Foto por Franz Grünewald, dirección de arte por Marta 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cabeza","file":{"url":"//images.ctfassets.net/juauvlea4rbf/3GGQAy7dQI6eCck6gwEKiW/b74a02521cdff15ecf112d4a34845cd5/FB__4_.jpg"}},"sectionDivider":null,"featuredVideoURL":null,"category":{"id":"5sSXr3Ojpc5lsrX96XiJWW","slug":"emociones","title":"Emociones","color":null,"description":{"description":"Articles about Emotions."},"parentCategory":{"title":"Ciclo Menstrual","slug":"ciclo-menstrual"},"locale":"es"},"body":{"body":"**Traducción: Kenny Rafael Delgado Arismendi*\n\nTodo el mundo experimenta estrés, y para la mayoría no es una experiencia agradable. No es intrínsecamente malo, aunque las investigaciones sugieren que dependiendo del tipo de factor estresante (es decir, la razón del estrés) y el momento en que se produce el estrés, puede causar cambios en el ciclo menstrual de una persona.\n\n## ¿Qué es el estrés?\nEl estrés es una reacción psicológica y fisiológica normal a los cambios en el entorno de alguien, que puede ser emocional, físico, social o cultural (1,2).\n\n> Las actividades que promueven intencionalmente niveles agudos de estrés, como el ejercicio y la participación voluntaria en actividades sociales, pueden en realidad tener efectos positivos a largo plazo en la salud de una persona (3-6).\n\nNo obstante, cuando la mayoría de las personas hablan de estrés, suelen referirse a formas de estrés crónico y/o negativo, como tener demasiadas exigencias en la escuela/trabajo o la muerte de un ser querido (1,7). Las personas que sufren de estrés crónico pueden sentir que son incapaces de manejar las tareas de la vida diaria, que tienen un control limitado o nulo sobre la dirección de su vida o que se enfadan o irritan más fácilmente (1). Este tipo de estrés crónico puede afectar negativamente la salud de una persona a corto y largo plazo (7-9).\n\n### Relación biológica entre el estrés y el sistema reproductivo\nEl estrés activa una vía hormonal en el cuerpo llamada eje *hipotalámico-pituitaria-suprarrenal* (HPS) (10). La activación del eje HPS está asociada con el aumento de los niveles de *cortisol* y de la *hormona liberadora de corticotropina* (HLC) (2, 10, 11). El eje HPS, el cortisol y el HLC ayudan a controlar la respuesta al estrés en el cuerpo. La liberación de HCL y cortisol puede suprimir los niveles normales de las hormonas reproductivas, lo que puede llevar a una ovulación anormal, *anovulación* (es decir, no hay [ovulación](https://helloclue.com/es/articulos/ciclo-a-z/la-ovulacion-que-es-y-como-saber-si-estoy-ovulando)), o *amenorrea* (es decir, ausencia de menstruación) (10-12). Además, los niveles anormales de HCL en el tejido reproductivo se han asociado con resultados negativos del embarazo, como el nacimiento prematuro (10).\n\n### La investigación sobre el estrés y el ciclo menstrual\nEl estrés por eventos extremos o traumáticos se ha relacionado con cambios dramáticos en la menstruación normal. La guerra, la separación de la familia y la hambruna se han vinculado anecdóticamente a la amenorrea en los informes médicos y epidemiológicos (13-15). Aunque estos estudios e informes de casos son informativos, no son científicamente rigurosos y no pueden descartar otros factores asociados, como la malnutrición, que se producen durante la guerra u otros acontecimientos trágicos. El abuso físico, emocional y sexual se ha asociado con el desarrollo del síndrome premenstrual (SPM) (16) y el [trastorno disfórico premenstrual](https://helloclue.com/es/articulos/spm-y-sdpm/exacerbacion-premenstrual-condiciones-de-salud-mental-y-spm) (TDPM) (17). El trastorno de estrés postraumático (TEPT) también se ha asociado con el TDPM (18).\n\n__El estrés de la vida diaria también puede afectar a la [duración de tu ciclo](https://helloclue.com/pt/artigos/ciclo-a-z/o-que-e-normal-duracao-e-variacao-do-ciclo-menstrual).__\nEn un estudio sobre el estrés en las enfermeras se encontraron asociaciones entre el alto estrés y la anovulación, así como entre el alto estrés y los ciclos más largos (19), aunque estos hallazgos pueden deberse en parte a la rotación del trabajo por turnos (trabajo nocturno), que es común en las enfermeras (20).\n\nPor el contrario, los trabajos de alto estrés pero de bajo control, en los que la persona tiene poco control sobre sus tareas laborales y otras decisiones clave, se han asociado con ciclos más cortos (21).\n\nEstos estudios pueden haber encontrado resultados diferentes porque el estrés de los participantes en el estudio puede no haber sido igual. Las diferencias en el nivel y la duración de la exposición al estrés podrían hacer que el cuerpo de las personas respondiera de diferentes maneras. Por ejemplo, en un estudio, las personas perimenopáusicas (que se [acercaban a la menopausia](https://helloclue.com/es/articulos/ciclo-a-z/lo-que-debes-saber-sobre-la-menopausia-y-la-perimenopausia)) con alto estrés no tenían más probabilidades de tener ciclos alterados que las personas con bajo estrés después de un año; sin embargo, el alto estrés estaba vinculado a ciclos menstruales más cortos después de dos años (22), lo que indica que los síntomas pueden no presentarse inmediatamente.\n\n### El dolor menstrual también se ha asociado con el estrés\n*Dismenorrea* (es decir, menstruación dolorosa) se ha relacionado con el trabajo en empleos de poco control, inseguros y con poco apoyo de los compañeros de trabajo (23). El estrés del mes anterior también puede afectar la frecuencia de la dismenorrea (24), por lo que es posible que una persona no experimente una menstruación dolorosa como resultado del estrés hasta su período al mes siguiente. \n\nLas personas con antecedentes de dismenorrea pueden ser más propensas a experimentar este efecto (24). Del mismo modo, las personas que experimentaban estrés en una etapa anterior de su ciclo tenían más probabilidades de presentar síntomas graves durante el período anterior a la menstruación y durante ésta (25).\n\nComo ya se ha mencionado, los diferentes efectos del estrés pueden deberse, en parte, a la oportunidad. Se ha informado de un mayor estrés durante la fase folicular (es decir, el desde el primer día de la menstruación hasta la ovulación) se ha asociado fuertemente con cambios en la función reproductiva normal (24, 26). En un estudio reciente, las personas que informaron sobre el estrés preovulatorio (durante la fase folicular) tenían menos probabilidades de concebir en comparación con las personas que no informaron sobre el estrés durante el mismo tiempo (26). Esto sugiere que el estrés puede hacer que el cuerpo retrase o suprima por completo la ovulación. Esta idea se apoya en la investigación que examina la variación del ciclo menstrual. \n\nLa duración de la fase lútea (es decir, desde la ovulación hasta la menstruación) tiende a ser constante tanto entre las mujeres como en todas las personas con ciclos y períodos (27), mientras que la duración de la fase folicular tiene una asociación más fuerte con la variación de la duración total de todo el ciclo menstrual (28). Esto significa que la fase folicular, a diferencia de la fase lútea, es más probable que cambie de longitud. Por lo tanto, los efectos del estrés en la ovulación pueden ser uno de los mayores factores relacionados con los cambios en la duración del ciclo debido al estrés, aunque no está claro cómo se relacionaría esto con otros cambios relacionados sentir estrés durante el ciclo menstrual, como la menstruación dolorosa.\n\n## Manejo del estrés\nUn poco de estrés en la vida es inevitable, pero puedes aprender a manejar tu estrés. El __ejercicio__, el __sueño reparador__, una __dieta saludable__, la __confianza en los amigos y la familia__ y las __actividades sociales saludables__ pueden reducir potencialmente los efectos del estrés en la salud (3-6, 29). El estrés que causa cambios a largo plazo en su estado de ánimo o en el sueño o que causa dolor físico crónico puede ser grave. Si experimentas altos niveles de estrés crónico, puedes considerar hablar con tu proveedor de atención médica.\n\nClue puede ayudarte a hacer un seguimiento de tu estrés, energía, sueño y ejercicio en las secciones de: *Mental*, *Energía*, *Sueño* y *Ejercicio*."},"bodyRichText":{"raw":"{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Cosas importantes a saber sobre el estrés y el ciclo menstrual:\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-2\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"El estrés puede ser agudo o crónico, y puede afectar a tu salud física y mental. \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"El estrés crónico puede asociarse a cambios en el ciclo menstrual, como ciclos irregulares, flujo más abundante y periodos dolorosos. Se necesita más investigación para comprender cómo pueden afectar los distintos tipos de estrés a las distintas personas.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Los cambios en el estilo de vida, como el ejercicio, el sueño y la meditación de atención plena, pueden ayudar a reducir el estrés. Es importante que hables con profesionales de salud si ves que tus niveles de estrés están afectando a tu trabajo o a tu vida social. \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"}],\"nodeType\":\"unordered-list\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Todo el mundo experimenta estrés, y para muchos no es una experiencia agradable. El estrés no siempre es malo, pero algunas investigaciones sugieren que distintos tipos de factores estresantes (motivos de estrés) y el momento en que se producen pueden provocar cambios en el ciclo menstrual de una persona.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"55txTSGVO3eFtMMKcf4ej1\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[],\"nodeType\":\"embedded-entry-block\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"¿Qué es el estrés?\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-2\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"El estrés es una respuesta psicológica y fisiológica a los cambios de tu entorno, que pueden ser emocionales, físicos, sociales o culturales (1,2).\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"No todo el estrés es negativo. Las actividades de la vida cotidiana que provocan intencionadamente estrés a corto plazo, como el ejercicio, pueden tener en realidad efectos positivos para la salud (3,4).\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Sin embargo, cuando la mayoría de la gente habla de estrés, suele referirse a formas crónicas y/o negativas de estrés, como tener demasiadas exigencias en la escuela o el trabajo, o la muerte de un ser querido (1). Los investigadores denominan carga alostática a los efectos sobre la salud de estos factores estresantes de la vida, tanto de las experiencias cotidianas como de los acontecimientos traumáticos repentinos (5). Los niveles elevados de carga alostática se han relacionado con efectos físicos (como enfermedades cardiacas, diabetes y cáncer) y mentales (como mayores tasas de depresión, ansiedad y consumo de sustancias) (5). Las personas que padecen estrés crónico pueden sentir una mayor tensión corporal, tener cambios de humor más frecuentes o ver deterioradas sus relaciones sociales (6). \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"¿Afecta el estrés al ciclo menstrual?\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-2\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"El estrés provocado por situaciones extremas o traumáticas se ha relacionado con cambios en el ciclo menstrual. Las adolescentes expuestas a la guerra y a la migración forzosa pueden tener tasas más elevadas de trastornos del ciclo menstrual, incluidos períodos dolorosos, períodos abundantes y amenorrea (ausencia de períodos) (7). Algunas investigaciones han descubierto que la exposición al hambre en los primeros años de vida puede estar relacionada con el fallo ovárico prematuro y el adelanto de la edad de la menopausia (8, 9). El abuso físico, emocional y sexual se ha asociado al desarrollo del síndrome premenstrual (SPM) y del trastorno disfórico premenstrual (TDPM) (10-12). \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"En investigaciones recientes se han estudiado las repercusiones del estrés percibido en los ciclos menstruales durante la pandemia mundial de COVID-19. Se ha estudiado la relación entre la pandemia y los periodos infrecuentes, irregulares, abundantes o prolongados (13,14). Sin embargo, se necesita una investigación más profunda y de alta calidad para determinar el alcance de estos impactos (13,14). \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"¿Por qué afecta el estrés al ciclo menstrual?\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"El estrés activa una vía hormonal en el cuerpo llamada eje \",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[{\"type\":\"italic\"}],\"value\":\"hipotalámico-pituitaria-suprarrenal\",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[],\"value\":\" (HPS) (15). Esta activación puede aumentar los niveles de cortisol y de la hormona liberadora de corticotropina (CRH) (15). El eje HPA, el cortisol y la CRH ayudan a controlar la respuesta al estrés en el organismo (15). La liberación de CRH y cortisol puede disminuir la producción de hormonas reproductivas (16), lo que puede conducir a una ovulación anormal, anovulación (es decir. ausencia de ovulación), o amenorrea (17,18). \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"6kY8a8kiUI85U9PWlJ6ZWZ\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[],\"nodeType\":\"embedded-entry-block\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"¿Puede el estrés hacer que tu ciclo sea menos regular?\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-2\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Una revisión sistemática reciente descubrió que los niveles más altos de estrés psicológico se asociaban a periodos irregulares. Sin embargo, no existía una relación consistente entre el estrés y la duración del ciclo. Los niveles más altos de estrés se relacionaron tanto con ciclos menstruales más cortos como más largos (19).  \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Los estudios pueden ser contradictorios porque el estrés de los participantes en el estudio puede no haber sido igual. Además, las definiciones de la duración anormal del ciclo difieren entre los estudios y dependen en gran medida de los datos autoinformados por las participantes, que pueden ser más subjetivos. También es posible que personas diferentes respondan a la exposición al estrés de formas distintas. \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"¿Puede el estrés hacer que el periodo sea más abundante?\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-2\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Los niveles elevados de estrés pueden estar relacionados con un flujo menstrual atípico en algunas personas (19). Sin embargo, puede ser que sólo ciertos tipos de estrés afecten al flujo menstrual. Por ejemplo, el estrés asociado a la pandemia de COVID-19 se ha relacionado con \",\"nodeType\":\"text\"},{\"data\":{\"uri\":\"https://helloclue.com/es/articulos/sangrado/como-saber-si-tu-periodo-abundante-es-normal\"},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"flujos menstruales más intensos\",\"nodeType\":\"text\"}],\"nodeType\":\"hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\" (20-22). Un estudio de mujeres deportistas descubrió que las que tenían niveles más altos de estrés percibido experimentaban hemorragias menstruales abundantes con más frecuencia (23). Sin embargo, el estrés académico no parece hacer que los periodos sean más abundantes (19). \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Una vez más, estos datos contradictorios pueden reflejar que hay muchos tipos distintos de estrés, que el organismo de cada persona puede responder de forma diferente y que se necesita más investigación en este campo. Seguir tus experiencias en la aplicación Clue puede ayudarte a identificar tus propias tendencias corporales y de salud.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"5GpPrcE1GthmHrnrFsWUQZ\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[],\"nodeType\":\"embedded-entry-block\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"¿Puede el estrés hacer que los dolores menstruales sean más intensos?\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Unos niveles elevados de estrés podrían aumentar la percepción del dolor en general (24). La dismenorrea (reglas dolorosas) es más frecuente entre las personas con niveles más altos de estrés autodeclarado (25). Sin embargo, la intensidad de los calambres menstruales puede cambiar según el tipo de factor estresante que experimentes. Por ejemplo, el ejercicio tiene un efecto protector contra la dismenorrea (26). Algunas atletas informan de calambres menstruales menos intensos a pesar de los mayores niveles de estrés (23). \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"¿Puede el estrés afectar a la ovulación?\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Los diferentes efectos del estrés pueden deberse, en parte, al momento. Se ha asociado un mayor estrés declarado durante la fase folicular (desde el primer día de tu regla hasta la ovulación) con cambios en la función reproductora típica (27). En un estudio reciente, las personas que informaron sobre el estrés preovulatorio (durante la fase folicular) tenían menos probabilidades de concebir en comparación con las personas que no informaron sobre el estrés durante el mismo tiempo (27). Esto sugiere que el estrés puede hacer que el cuerpo retrase o suprima por completo la \",\"nodeType\":\"text\"},{\"data\":{\"uri\":\"https://helloclue.com/es/articulos/ciclo-a-z/la-ovulacion-que-es-y-como-saber-si-estoy-ovulando\"},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"ovulación\",\"nodeType\":\"text\"}],\"nodeType\":\"hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\" (18). \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"¿Cuándo debes ir al médico?\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-2\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Debes acudir al médico si (28-31):\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"No has tenido la regla en más de tres meses  \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Sientes que tu estrés está afectando a tu salud física o emocional  \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Experimentas cambios menstruales, incluidos ciclos irregulares, cambios en el flujo menstrual o aumento del dolor con los periodos \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Sientes que no puedes comer o dormir debido a cambios en tu estado de ánimo \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"}],\"nodeType\":\"unordered-list\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"El estrés que causa cambios a largo plazo en su estado de ánimo o en el sueño o que causa dolor físico crónico puede ser grave. Si experimentas altos niveles de estrés crónico, puedes considerar hablar con tu proveedor de salud.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"¿Cómo puedo controlar el estrés durante la regla?\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-2\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"El estrés puede formar parte de la vida, pero hay cosas que puedes hacer para controlar los síntomas en épocas de cambios hormonales. \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\"El ejercicio:\",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[],\"value\":\" la \",\"nodeType\":\"text\"},{\"data\":{\"uri\":\"https://helloclue.com/es/articulos/dieta-y-ejercicio/el-ejercicio-y-tu-ciclo-menstrual\"},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"actividad física regular\",\"nodeType\":\"text\"}],\"nodeType\":\"hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\" puede tener un efecto protector frente a los efectos negativos del estrés y mejorar la resiliencia frente a futuros factores estresantes (4).\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\"El sueño: \",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[],\"value\":\"la privación de sueño está relacionada con cambios en la función reproductora (32). Los adultos necesitan unas siete horas de sueño por noche para gozar de una salud óptima (33). \",\"nodeType\":\"text\"},{\"data\":{\"uri\":\"https://helloclue.com/es/articulos/asociaciones/el-sueno-y-el-ciclo-menstrual\"},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Dormir lo suficiente\",\"nodeType\":\"text\"}],\"nodeType\":\"hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\" puede ayudar a reducir el estrés y mejorar la salud física y mental (33). \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\"Interacción social:\",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[],\"value\":\" las personas que manifiestan una mayor conexión social pueden tener niveles más bajos de estrés crónico y sufrir menos consecuencias para la salud (34). \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\"Meditación de atención plena:\",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[],\"value\":\" la \",\"nodeType\":\"text\"},{\"data\":{\"uri\":\"https://helloclue.com/es/articulos/emociones/la-meditacion-el-estres-y-el-ciclo-menstrual\"},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"práctica regular de la meditación \\\"mindfulness\\\"\",\"nodeType\":\"text\"}],\"nodeType\":\"hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\" puede ayudar a reducir la reactividad de una persona ante situaciones estresantes (35).\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\"Magnesio:\",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[],\"value\":\" las personas propensas a la ansiedad pueden experimentar una reducción del estrés tomando un \",\"nodeType\":\"text\"},{\"data\":{\"uri\":\"https://helloclue.com/es/articulos/colicos-y-dolor/el-magnesio-y-el-ciclo-menstrual\"},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"suplemento de magnesio\",\"nodeType\":\"text\"}],\"nodeType\":\"hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\" (36). Sin embargo, se necesita más investigación. \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[{\"type\":\"bold\"}],\"value\":\"Ejercicios de relajación:\",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[],\"value\":\" la relajación muscular progresiva y la respiración profunda pueden favorecer la relajación y la reducción del estrés (37,38). Ten en cuenta que se necesita más investigación.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"}],\"nodeType\":\"unordered-list\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Para algunas personas, el estrés que fluctúa a lo largo del ciclo puede ser un signo de que está ocurriendo algo más. El síndrome premenstrual (SPM) es un patrón de cambios físicos y emocionales en los días previos a la menstruación (39). Algunos síntomas son irritabilidad, dolores de cabeza, problemas para dormir y problemas digestivos (39). El trastorno disfórico premenstrual (TDPM) es cuando los síntomas graves del SPM interfieren en tu vida cotidiana y tus relaciones (39). \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Las personas que padecen SPM o TDPM podrían beneficiarse de intervenciones como la terapia cognitivo-conductual, la terapia hormonal o los antidepresivos, para ayudarles a superar los cambios cíclicos de humor (40-42). \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"¿No sabes si el estrés está afectando tu ciclo?\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"},{\"data\":{\"uri\":\"www.helloclue.com/download\"},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Clue\",\"nodeType\":\"text\"}],\"nodeType\":\"hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\" puede ayudarte a hacer un seguimiento de tu estrés, energía, sueño y ejercicio. Clue también te recuerda que compruebes tus sentimientos cada día para que puedas entender mejor cómo cambian a lo largo del ciclo menstrual. Si tienes un plan de \",\"nodeType\":\"text\"},{\"data\":{\"uri\":\"https://helloclue.com/es/clue-plus\"},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Clue Plus\",\"nodeType\":\"text\"}],\"nodeType\":\"hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\", puedes averiguar cuándo experimentas con más frecuencia cada sensación en tu ciclo menstrual en la pestaña Análisis. Esto te ayudará a identificar patrones y a saber qué esperar, en cada fase. También puedes saber qué otras cosas has rastreado, junto con estos sentimientos, para ayudar a identificar los factores que influyen.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"3DcGbhDGd21fW7Vbvwjng9\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[],\"nodeType\":\"embedded-entry-block\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Preguntas Frecuentes\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-2\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"¿Afecta el estrés al ciclo menstrual?\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Las investigaciones han relacionado el estrés con cambios en el ciclo menstrual, como ciclos irregulares, sangrados menstruales abundantes y dismenorrea (19,20,23,25). Se necesita más investigación para determinar por qué el estrés tiene estos efectos, pero se cree que se debe a la interacción del estrés y las hormonas reproductivas en el organismo (16,18). \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"¿Es normal sentir estrés durante el periodo?\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Muchas personas manifiestan mayores niveles de estrés justo antes del periodo menstrual (43). Para muchas personas, este estrés puede controlarse con cambios en el estilo de vida (4,35,37). Sin embargo, unos niveles elevados y constantes de estrés cíclico pueden ser un signo de que ocurre algo más, como el SPM o el TDPM (39). Hacer un seguimiento de tus experiencias puede ayudarte a obtener información sobre el momento, la intensidad y el impacto de tus niveles de estrés en relación con tu ciclo. \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"¿Cómo puedo relajarme durante el periodo?\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"El ejercicio regular, dormir lo suficiente y la conexión social pueden ser formas beneficiosas de cuidar tu mente y tu cuerpo para reducir el estrés (4,34,44). Algunas personas consideran que incorporar meditaciones de atención plena o relajación puede ayudarles con el bienestar general (35,37). Ocasionalmente, pueden utilizarse suplementos para promover un estado de ánimo positivo (36) y, para las personas con trastornos del estado de ánimo, los medicamentos pueden ser útiles para controlar los síntomas (41). \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"document\"}","references":[{"__typename":"ContentfulAppDownloadWidget","contentful_id":"55txTSGVO3eFtMMKcf4ej1","message":"Descarga Clue para seguir tus patrones de 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Shahsavarani AM, Azad Marz Abadi E, Hakimi Kalkhoran M. Stress: Facts and Theories through Literature Review. International Journal of Medical Reviews. 2015 Jun 1;2(2):230–41.\n2. Ramanathan R, Desrouleaux R. Focus: The Science of Stress: Introduction: The Science of Stress. The Yale Journal of Biology and Medicine. 2022 Mar;95(1):1.\n3. Caplin A, Chen FS, Beauchamp MR, Puterman E. The effects of exercise intensity on the cortisol response to a subsequent acute psychosocial stressor. Psychoneuroendocrinology. 2021 Sep 1;131:105336.\n4. Nowacka-Chmielewska M, Grabowska K, Grabowski M, Meybohm P, Burek M, Małecki A. Running from Stress: Neurobiological Mechanisms of Exercise-Induced Stress Resilience. International Journal of Molecular Sciences. 2022 Jan;23(21):13348.\n5. Guidi J, Lucente M, Sonino N, Fava GA. Allostatic Load and Its Impact on Health: A Systematic Review. Psychother Psychosom. 2021;90(1):11–27.\n6. Stress in AmericaTM 2020: A National Mental Health Crisis. [cited 2024 Jul 13]. Available from: https://www.apa.org/news/press/releases/stress/2020/report-october\n7. Nikitina IM, Sуnkina AA, Yakymchuk YB, Sukhostavets NP, Kopytsia TV, Нerasymenko SF, et al. MENSTRUAL DISORDER IN ADOLESCENTS DURING WAR. Wiad Lek. 2023 May;76(5):984–91.\n8. Wang N, Huang Y, Wen J, Su Q, Huang Y, Cai L, et al. Early life exposure to famine and reproductive aging among Chinese women. Menopause. 2019 May;26(5):463-8.\n9. Sadrzadeh S, Verschuuren M, Schoonmade LJ, Lambalk CB, Painter RC. The effect of adverse intrauterine conditions, early childhood growth and famine exposure on age at menopause: a systematic review. Journal of Developmental Origins of Health and Disease. 2018 Apr;9(2):127–36.\n10. Ito K, Doi S, Isumi A, Fujiwara T. Association between Childhood Maltreatment History and Premenstrual Syndrome. International Journal of Environmental Research and Public Health. 2021 Jan;18(2):781.\n11. 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International Journal of Epidemiology. 2022 Jun 1;51(3):691–700.\n15. Smith SM, Vale WW. The role of the hypothalamic-pituitary-adrenal axis in neuroendocrine responses to stress. Dialogues Clin Neurosci. 2006;8(4):383–95.\n16. McCosh RB, O’Bryne KT, Karsch FJ, Breen KM. Regulation of the GnRH neuron during stress. J Neuroendocrinol. 2022 May;34(5):e13098.\n17. Koukoubanis K, Stefanaki K, Karagiannakis DS, Kalampalikis A, Michala L. Comparison of salivary cortisol levels between women with functional hypothalamic amenorrhea and healthy women: a pilot study. Endocrine. 2023 Nov 1;82(2):399–405.\n18. Jeon H, Choi Y, Brännström M, Akin JW, Curry TE, Jo M. Cortisol/glucocorticoid receptor: a critical mediator of the ovulatory process and luteinization in human periovulatory follicles. Hum Reprod. 2023 Feb 8;38(4):671–85.\n19. Poitras M, Shearzad F, Qureshi AF, Blackburn C, Plamondon H. Bloody stressed! 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