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SPM:\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"unordered-list\",\"data\":{},\"content\":[{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"La mayoría de las personas experimentan algunos síntomas premenstruales, pero eso no significa que todas las personas que menstrúan tengan un SPM clínico \",\"marks\":[],\"data\":{}}]}]},{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Puedes hacer un seguimiento de todos tus síntomas y experiencias del SPM en Clue app\",\"marks\":[],\"data\":{}}]}]},{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Hacer un seguimiento con Clue también puede ayudarte a sacar el máximo partido a tus entrenamientos y actividades sociales, observando cómo te sientes en distintos momentos de tu ciclo\",\"marks\":[],\"data\":{}}]}]},{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Los síntomas del SPM que repercuten en tu vida impidiéndote ir al trabajo o a la escuela, o que afectan a tus relaciones, justifican una visita a un profesional de salud: podría ser algo más que un simple SPM \",\"marks\":[],\"data\":{}}]}]}]},{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Hay muchos \",\"marks\":[],\"data\":{}},{\"nodeType\":\"hyperlink\",\"data\":{\"uri\":\"https://helloclue.com/es/articulos/spm-y-sdpm/los-3-mitos-mas-conocidos-sobre-el-spm\"},\"content\":[{\"nodeType\":\"text\",\"value\":\"datos científicos contradictorios sobre el síndrome premenstrual (SPM)\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"text\",\"value\":\". Lo más importante que debe saber sobre el síndrome premenstrual es que la mayoría de las personas experimentan algunos síntomas premenstruales, pero eso no significa que todas las personas que menstrúan tengan síndrome premenstrual clínico (1). \",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"blockquote\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Algunos expertos incluso argumentan que todo el fenómeno del síndrome premenstrual está sobrevalorado y exagerado por razones comerciales. \",\"marks\":[],\"data\":{}}]}]},{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"La mejor manera de evitar el síndrome premenstrual es descubrir sus patrones únicos y qué soluciones funcionan mejor para aliviar los síntomas. Hacer un seguimiento de tus sensaciones y experiencias \",\"marks\":[],\"data\":{}},{\"nodeType\":\"hyperlink\",\"data\":{\"uri\":\"www.helloclue.com/download\"},\"content\":[{\"nodeType\":\"text\",\"value\":\"con Clue\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"text\",\"value\":\" a lo largo de la segunda mitad de tu ciclo podría darte alguna idea de lo que el SPM significa para ti personalmente. \",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"embedded-entry-block\",\"data\":{\"target\":{\"sys\":{\"id\":\"7t4PZ7KHNxtyCRWJE6MYDp\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[]},{\"nodeType\":\"heading-2\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Los principales síntomas del SPM son (2):\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"heading-3\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Experiencias físicas\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"unordered-list\",\"data\":{},\"content\":[{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Aumento de peso\",\"marks\":[],\"data\":{}}]}]},{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Hinchazón general\",\"marks\":[],\"data\":{}}]}]},{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Sensibilidad e hinchazón mamaria\",\"marks\":[],\"data\":{}}]}]},{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Cambios en la digestión \",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"unordered-list\",\"data\":{},\"content\":[{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Estreñimiento o diarrea\",\"marks\":[],\"data\":{}}]}]},{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Hinchazón y gases\",\"marks\":[],\"data\":{}}]}]}]}]},{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Dolor de espalda\",\"marks\":[],\"data\":{}}]}]},{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Dolor muscular y 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bajón\",\"marks\":[],\"data\":{}}]}]},{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Cambios generales de humor\",\"marks\":[],\"data\":{}}]}]},{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Fatiga\",\"marks\":[],\"data\":{}}]}]},{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Ira\",\"marks\":[],\"data\":{}}]}]},{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Irritabilidad\",\"marks\":[],\"data\":{}}]}]},{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Llorar más de lo habitual \",\"marks\":[],\"data\":{}}]}]},{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Inquietud\",\"marks\":[],\"data\":{}}]}]},{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Confusión\",\"marks\":[],\"data\":{}}]}]},{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Problemas de concentración y memoria\",\"marks\":[],\"data\":{}}]}]},{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Menos confianza\",\"marks\":[],\"data\":{}}]}]},{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Sensibilidad a la luz y al ruido\",\"marks\":[],\"data\":{}}]}]},{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Aislamiento social\\n\",\"marks\":[],\"data\":{}}]}]}]},{\"nodeType\":\"blockquote\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Hay muchas formas de controlar los síntomas del SPM, y no todas son médicas, científicas o basadas en evidencia. Desde un baño caliente hasta su comida reconfortante favorita, no siempre se necesita evidencia para saber lo que te hace sentir mejor. \",\"marks\":[],\"data\":{}}]}]},{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Puedes experimentar muchos o ninguno de los síntomas anteriores. Seguir tus síntomas en Clue puede ayudarte a comprender cómo cambia tu cuerpo a lo largo del ciclo menstrual. Cada persona es diferente, pero si experimentas algunos de los síntomas anteriores, hemos reunido siete soluciones basadas en pruebas para aliviar los síntomas del síndrome premenstrual:\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"heading-3\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"1. Comer una dieta bien balanceada para frenar los síntomas del síndrome premenstrual\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"\",\"marks\":[],\"data\":{}},{\"nodeType\":\"hyperlink\",\"data\":{\"uri\":\"https://helloclue.com/es/articulos/dieta-y-ejercicio/dieta-nutricion-y-el-ciclo-menstrual\"},\"content\":[{\"nodeType\":\"text\",\"value\":\"Asegúrate de nutrir tu cuerpo\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"text\",\"value\":\" y llevar una dieta que le proporcione los nutrientes que necesita para prosperar. Algunas investigaciones sugieren que las dietas con cantidades adecuadas de calcio y vitamina D pueden reducir el riesgo de síndrome premenstrual (3). Las dietas ricas en tiamina (vitamina B1) y riboflavina (vitamina B2) también podrían reducir el riesgo de experimentar el SPM (4). La mayoría de la gente ingiere suficiente tiamina, pero se cree que beber mucho alcohol afecta a los niveles de tiamina (5). Una dieta compuesta principalmente por alimentos muy procesados también puede afectar a los niveles de tiamina (5). La riboflavina se encuentra en la leche, las vísceras, los huevos, el pescado, los frutos secos, el arroz salvaje, las setas, las verduras de hoja verde oscura, la levadura, la cerveza y el queso (6, 7).\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"¿No tienes seguridad si estás obteniendo los nutrientes que necesitas? Rastrea tu alimentación durante unos días para tener una idea general. Hacer un seguimiento de tu consumo de alcohol puede ayudarte a reducirlo si crees que interfiere en tu nutrición. Reducir un poco más cada día o tener unos días sin alcohol a la semana puede ayudar (8).\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"heading-3\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"2. Haz ejercicio regularmente para prevenir los síntomas del síndrome premenstrual\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"\",\"marks\":[],\"data\":{}},{\"nodeType\":\"hyperlink\",\"data\":{\"uri\":\"https://helloclue.com/es/articulos/ciclo-a-z/como-el-cabello-el-ejercicio-y-el-sexo-estan-relacionados-con-tu-ciclo\"},\"content\":[{\"nodeType\":\"text\",\"value\":\"El ejercicio\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"text\",\"value\":\" es parte crucial de una vida equilibrada, así que mueve tus músculos para mejorar tú salud en general. Es importante que no sólo hagas ejercicio cuando tengas síntomas de SPM, sino que mantengas una rutina de ejercicio constante. El ejercicio regular puede ayudar con el dolor de cabeza premenstrual, hinchazón de los senos, náuseas, estreñimiento, diarrea, hinchazón y vómitos (9). \",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Algunas personas utilizan un concepto llamado \",\"marks\":[],\"data\":{}},{\"nodeType\":\"text\",\"value\":\"sincronización del ciclo\",\"marks\":[{\"type\":\"italic\"}],\"data\":{}},{\"nodeType\":\"text\",\"value\":\" para programar sus entrenamientos cuando los niveles de energía pueden ser altos. Se cree que esto funciona porque las concentraciones de hormonas sexuales como el estrógeno y la progesterona fluctúan a lo largo del ciclo menstrual, lo que influye en los niveles de energía (10). \",\"marks\":[],\"data\":{}},{\"nodeType\":\"hyperlink\",\"data\":{\"uri\":\"https://helloclue.com/fr/articles/regimes-et-exercices/l-exercice-physique-et-le-cycle-menstruel\"},\"content\":[{\"nodeType\":\"text\",\"value\":\"Hacer ejercicio durante el periodo\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"text\",\"value\":\" puede ayudarte con el dolor menstrual porque se cree que las endorfinas (un tipo de hormona que se produce durante el ejercicio) alivian el dolor, la ansiedad y la depresión, a la vez que mejoran el estado de ánimo (11, 12). Tanto si \",\"marks\":[],\"data\":{}},{\"nodeType\":\"hyperlink\",\"data\":{\"uri\":\"https://helloclue.com/es/articulos/dieta-y-ejercicio/puedes-nadar-durante-tu-periodo\"},\"content\":[{\"nodeType\":\"text\",\"value\":\"nadas\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"text\",\"value\":\" como si corres, haces yoga o cualquier otro ejercicio que te guste, hidratarse es fundamental porque incluso una deshidratación leve puede afectar a tu flexibilidad, velocidad y resistencia durante el ejercicio (13).\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"heading-3\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"3. Reduce el estrés para combatir los síntomas del síndrome premenstrual \",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"La \",\"marks\":[],\"data\":{}},{\"nodeType\":\"hyperlink\",\"data\":{\"uri\":\"https://helloclue.com/es/articulos/emociones/el-estres-y-el-ciclo-menstrual\"},\"content\":[{\"nodeType\":\"text\",\"value\":\"combinación de estrés y síndrome premenstrual\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"text\",\"value\":\" puede crear un ciclo de exacerbación. Si la ansiedad o irritación leve a moderada es parte de tú patrón de SPM, \",\"marks\":[],\"data\":{}},{\"nodeType\":\"hyperlink\",\"data\":{\"uri\":\"https://helloclue.com/es/articulos/dieta-y-ejercicio/posturas-de-yoga-que-ayudan-a-aliviar-el-spm\"},\"content\":[{\"nodeType\":\"text\",\"value\":\"intenta calmar los nervios con yoga\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"text\",\"value\":\" (14), ejercicios de respiración (15) o reducción del estrés basada en la atención plena (16). Algunos tipos de terapia como \",\"marks\":[],\"data\":{}},{\"nodeType\":\"hyperlink\",\"data\":{\"uri\":\"https://helloclue.com/es/articulos/emociones/la-meditacion-el-estres-y-el-ciclo-menstrual\"},\"content\":[{\"nodeType\":\"text\",\"value\":\"la terapia mindfulness\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"text\",\"value\":\" pueden ayudar con los síntomas premenstruales, pero se necesita más investigación (17).\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"heading-3\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"4. Prueba suplementos para los síntomas del SPM\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"La \",\"marks\":[],\"data\":{}},{\"nodeType\":\"hyperlink\",\"data\":{\"uri\":\"https://helloclue.com/es/articulos/colicos-y-dolor/el-magnesio-y-el-ciclo-menstrual\"},\"content\":[{\"nodeType\":\"text\",\"value\":\"deficiencia de magnesio\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"text\",\"value\":\" puede causar una serie de síntomas, como ansiedad, depresión, irritabilidad y debilidad muscular (18). Se ha sugerido tomar un suplemento de magnesio para ayudar a aliviar los síntomas relacionados con el síndrome premenstrual, como dolores de cabeza, hinchazón e irritabilidad (19). Combinar un suplemento de magnesio con un complejo B puede ser aún más beneficioso que tomar magnesio solo (19). \",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"embedded-entry-block\",\"data\":{\"target\":{\"sys\":{\"id\":\"3DcGbhDGd21fW7Vbvwjng9\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[]},{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Otros muchos suplementos también han demostrado ser beneficiosos para el síndrome premenstrual, como el ajo, el zinc, la vitamina D y el sauzgatillo (también llamado vitex) (20-23). Lo más importante cuando se trata de suplementos para el síndrome premenstrual es que prestes atención a cómo te hacen sentir. Hacer un seguimiento de tus suplementos en Clue, junto con tus experiencias de SPM, puede ayudarte a averiguar qué te funciona y qué no. Los suplementos pueden ser caros, y los datos de los ensayos clínicos que apoyan su uso no son muy sólidos; se necesita mucha más investigación para determinar exactamente qué suplementos son los más eficaces para el SPM (24). \",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"heading-3\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"5. Asegúrate de que duermes lo suficiente\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"La relación entre el síndrome premenstrual y el sueño es complicada. Es lógico que algunos síntomas del síndrome premenstrual, como los dolores menstruales, las flatulencias, las hemorragias abundantes o la diarrea, puedan influir en cuánto duermes y en la calidad de ese sueño. Algunas investigaciones sugieren que tratar síntomas del SPM como éstos puede mejorar la calidad del sueño (25). Pero, ¿el síndrome premenstrual afecta al sueño o el sueño afecta al síndrome premenstrual? Puede haber una relación entre un sueño de mala calidad y la irregularidad del ciclo menstrual, los cambios en la duración del ciclo, la duración del ciclo menstrual e incluso el flujo del ciclo menstrual, o cuánto sangras cada mes durante la regla (26). Se necesita más investigación para comprender realmente cómo coexisten el sueño y el SPM (27). Dormir bien, en general, se asocia a la salud del cerebro y a funciones cerebrales como pensar con agudeza y formar recuerdos (28).\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"embedded-entry-block\",\"data\":{\"target\":{\"sys\":{\"id\":\"5YX4LzVNtizYUI3J5eAxWU\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[]},{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"He aquí algunos consejos generales para dormir que pueden favorecer un buen sueño en cualquier momento del ciclo menstrual (29):\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"unordered-list\",\"data\":{},\"content\":[{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Levántate cada día y acuéstate cada noche a la misma hora. (Sí, incluso los fines de semana).\",\"marks\":[],\"data\":{}}]}]},{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Haz algo relajante en la hora anterior a acostarte, como darte un baño o leer un libro. \\nUtiliza máscaras oculares y tapones para los oídos si es necesario. \",\"marks\":[],\"data\":{}}]}]},{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Haz ejercicio durante el día para cansarte por la noche. (Eso sí, no hagas ejercicio en las 4 horas anteriores a acostarte).\",\"marks\":[],\"data\":{}}]}]},{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"La cafeína, el alcohol y el tabaco en las 6 horas anteriores a acostarte pueden mantenerte despierto. Lo mismo puede ocurrir con una comida copiosa por la noche. \\n\",\"marks\":[],\"data\":{}}]}]}]},{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"heading-3\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"6. No culpes de todo el mal humor al SPM\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"No somos robots. Una parte natural del ser humano es pasar por diferentes emociones. Antes de asociar los cambios de humor con el SPM, considere otros predictores importantes del estado de ánimo diario, como la salud y el bienestar general (30). Teniendo en cuenta que el SPM se usa para desacreditar a las mujeres en los negocios y el gobierno, es importante examinar qué es realmente y cómo hablamos al respecto. Solo estamos perpetuando estereotipos dañinos al etiquetar el síndrome premenstrual como un \\\"síndrome de brujas\\\".\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"embedded-entry-block\",\"data\":{\"target\":{\"sys\":{\"id\":\"5XsRCVaj9Rw9fejBVZG41Z\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[]},{\"nodeType\":\"heading-3\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"7. ¿Podría el SPM realmente ser un aumento de una condición de salud mental o de salud existente?\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Las marcas que aprovechan el síndrome premenstrual gastan mucho dinero en publicidad sofisticada que puede hacer que las personas crean que ciertos síntomas pueden atribuirse al síndrome premenstrual. Es importante saber que algunas condiciones existentes pueden \",\"marks\":[],\"data\":{}},{\"nodeType\":\"hyperlink\",\"data\":{\"uri\":\"https://helloclue.com/es/articulos/spm-y-sdpm/exacerbacion-premenstrual-condiciones-de-salud-mental-y-spm\"},\"content\":[{\"nodeType\":\"text\",\"value\":\"amplificarse en la fase premenstrual\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"text\",\"value\":\" (31). Culpar al SPM de cualquier síntoma incómodo que ocurra durante la fase premenstrual podría enmascarar un problema de salud subyacente. La ansiedad y la depresión a menudo se diagnostican erróneamente como PMS (32). Otras condiciones de salud también podrían diagnosticarse erróneamente como SPM. \",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Algunos problemas de salud existentes pueden agravarse durante la fase lútea, sobre todo justo antes del periodo. Esto se denomina exacerbación premenstrual y es especialmente frecuente en enfermedades mentales como la ansiedad, la depresión y el TDAH (32). La mayoría de la gente (¡no sólo tú!) se apresura a culpar del SPM a cualquier síntoma incómodo que aparezca antes de la regla, sobre todo porque el SPM es en gran medida una construcción cultural. Pero echar la culpa de todo lo que sientes al SPM podría ocultar un problema de salud subyacente. \",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"heading-3\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Cuándo acudir al médico por el SPM\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Algunas enfermedades, sobre todo las mentales, como la ansiedad y la depresión, pueden imitar el SPM y pueden diagnosticarse erróneamente como SPM (32). Puede ser muy útil visitar a un profesional sanitario y contarle por lo que estás pasando. Pueden ayudarte a averiguar si lo que estás experimentando es realmente el síndrome premenstrual o si puede estar pasando algo más. \",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"heading-2\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Seguimiento de tus síntomas de SPM \",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Hacer un seguimiento del SPM y de tus experiencias en la semana anterior al inicio del periodo durante al menos tres ciclos menstruales puede ayudarte a ver si hay algún patrón. ¿Qué desencadena tus síntomas? ¿Qué te hace sentir mejor? ¿Tienes alguna experiencia positiva con el síndrome premenstrual? \",\"marks\":[],\"data\":{}},{\"nodeType\":\"hyperlink\",\"data\":{\"uri\":\"www.helloclue.com/download\"},\"content\":[{\"nodeType\":\"text\",\"value\":\"Utiliza Clue \",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"text\",\"value\":\"para registrar tus datos y lleva esta información a tu profesional sanitario para que pueda obtener los detalles que necesita para ayudarte a averiguar qué te ocurre.\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Las estrategias de alivio de los síntomas del SPM que hemos mencionado anteriormente son mejores para los síntomas de leves a moderados. Si tus síntomas son moderados a severos, puede ser hora de hablar con tu proveedor de atención médica sobre la exploración de algunas causas potenciales de tus síntomas y algunas opciones más para el alivio de los mismos.\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"heading-2\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Preguntas Frecuentes\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"heading-3\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"¿Cómo consigo un alivio instantáneo del síndrome premenstrual?\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Por desgracia, no existe una cura única para el síndrome premenstrual. Pero aquí tienes algunas cosas que puedes probar:\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"unordered-list\",\"data\":{},\"content\":[{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Los analgésicos de venta libre, como el ibuprofeno, el naproxeno o el paracetamol, pueden ayudar con los síntomas del SPM relacionados con el dolor, como los calambres menstruales o los dolores de cabeza (33). Presta atención a las instrucciones del envase del medicamento y habla con tu médico si tomas otros medicamentos o tienes algún problema de salud para saber si estos analgésicos son seguros para ti (33). \",\"marks\":[],\"data\":{}}]}]},{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"El ejercicio que eleva tu frecuencia cardiaca puede ayudarte con los cambios de humor o el dolor (33). El yoga también puede ayudar (33). \",\"marks\":[],\"data\":{}}]}]},{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Como hemos mencionado antes, prioriza la cantidad de sueño que estás durmiendo (33). Puede ayudar con las fluctuaciones del estado de ánimo o el bienestar general. \",\"marks\":[],\"data\":{}}]}]},{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Es difícil, cuando ya lo estás pasando mal, no apoyarte en tus vicios, pero suprimir los alimentos grasos, los salados, los dulces y las bebidas azucaradas, la cafeína y el alcohol puede suponer una gran diferencia en lo que respecta al SPM (33). \",\"marks\":[],\"data\":{}}]}]},{\"nodeType\":\"list-item\",\"data\":{},\"content\":[{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Algunas personas encuentran que los anticonceptivos hormonales les ayudan con el SPM. Los anticonceptivos hormonales incluyen la píldora, el parche, el anillo, el implante y el DIU hormonal. Estos métodos anticonceptivos también tienen otros riesgos y efectos secundarios (33). Para tener una visión global, habla con tu profesional sanitario. \",\"marks\":[],\"data\":{}}]}]}]},{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"heading-3\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"¿Por qué me enfado antes del periodo?\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Es frecuente experimentar ira, tanto si eres premenstrual como si no. Algunas situaciones y/o personas simplemente provocan ira. Pero nadie quiere sentirse con rabia todo el tiempo. Eso afecta al trabajo y a las relaciones y no se siente bien. Si experimentas una ira intensa antes de tu regla o en cualquier momento de tu ciclo, hablar con alguien sobre ello podría ayudarte. Un profesional sanitario, como un terapeuta u otro profesional de la salud mental, podría ayudarte a averiguar qué está pasando. Hay algunas pruebas de que tomar un tipo de medicación antidepresiva llamada ISRS puede ayudar a reducir la ira intensa (34). \",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"heading-3\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"¿Qué vitaminas ayudan en el síndrome premenstrual?\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"embedded-entry-block\",\"data\":{\"target\":{\"sys\":{\"id\":\"1L09DgLbO15Iyh8cIcUHPg\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[]},{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Una gran cantidad de suplementos han reportado beneficios cuando se trata del SPM, como el magnesio, el ajo, el zinc, la vitamina D y el sauzgatillo (también llamado vitex) (20-23). Lo más importante cuando se trata de suplementos para el síndrome premenstrual es que prestes atención a cómo te hacen sentir. Hacer un seguimiento de tus suplementos con Clue, junto con tus experiencias de SPM, puede ayudarte a averiguar qué te funciona y qué no. \",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"heading-3\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"¿Cuál es el mejor analgésico para el síndrome premenstrual?\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Los analgésicos de venta libre, como el ibuprofeno, el naproxeno o el paracetamol, pueden ayudar con los síntomas del SPM relacionados con el dolor, como los calambres menstruales o los dolores de cabeza (33). Presta atención a las instrucciones del envase del medicamento y habla con tu médico si tomas otros medicamentos o tienes algún problema de salud para saber si estos analgésicos son seguros para ti (33). \",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"heading-3\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"¿Cómo controlo los cambios de humor del SPM?\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"paragraph\",\"data\":{},\"content\":[{\"nodeType\":\"text\",\"value\":\"Es importante saber que algunas condiciones existentes pueden \",\"marks\":[],\"data\":{}},{\"nodeType\":\"hyperlink\",\"data\":{\"uri\":\"https://helloclue.com/es/articulos/spm-y-sdpm/exacerbacion-premenstrual-condiciones-de-salud-mental-y-spm\"},\"content\":[{\"nodeType\":\"text\",\"value\":\"amplificarse en la fase premenstrual\",\"marks\":[],\"data\":{}}]},{\"nodeType\":\"text\",\"value\":\" (31). Culpar al SPM de los cambios de humor o de los cambios de humor significativos podría enmascarar un problema de salud subyacente. La ansiedad y la depresión a menudo se diagnostican erróneamente como PMS (31). Si experimentas cambios de humor antes del periodo o en cualquier momento del ciclo, hablar con alguien sobre ello puede ayudarte. Un profesional sanitario, como un terapeuta u otro profesional de la salud mental, podría ayudarte a averiguar qué está pasando. \",\"marks\":[],\"data\":{}}]}]}","references":[{"__typename":"ContentfulAppDownloadWidget","contentful_id":"7t4PZ7KHNxtyCRWJE6MYDp","message":"Registra tus periodos y los antojos del ciclo con Clue ","secondaryMessage":null,"showSecondaryMessage":null,"showStarRating":null,"colour":null,"iosUrl":null,"iosMessage":null,"iosSecondaryMessage":null,"androidMessage":null,"androidSecondaryMessage":null,"image":null,"iosImage":null,"androidImage":null,"sys":{"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"appDownloadWidget"}}}},{"__typename":"ContentfulRelatedArticleWidget","contentful_id":"3DcGbhDGd21fW7Vbvwjng9","article":{"authors":[{"id":"2N2oBlG100ODSKtsQjSrBL","name":"Amelie Eckersley","headline":"Redactora de Salud","slug":"amelie-eckersley","twitter":null,"locale":"es","profileImage":{"id":"1d8a6GGcRBEouWzS6zNhV6","description":"Picture 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