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experimenta sintomas pré-menstruais, mas isso não significa que todo mundo que menstrua tem TPM clínica \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Você pode monitorar todos os seus sintomas e experiências da TPM no \",\"nodeType\":\"text\"},{\"data\":{\"uri\":\"https://helloclue.com/download\"},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Clue app\",\"nodeType\":\"text\"}],\"nodeType\":\"hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"O monitoramento com o Clue também pode te ajudar a tirar o máximo proveito de seus exercícios físicos e atividades sociais, observando como você se sente em diferentes momentos do seu ciclo\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Sintomas da TPM que afetam a sua vida ao ponto de te impedir trabalhar ou de ir à escola, ou que prejudicam os seus relacionamentos, justificam uma visita a um profissional de saúde: pode ser mais que apenas a TPM \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"}],\"nodeType\":\"unordered-list\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Há muita informação científica conflitante quando se trata de \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"3xFXlydGLKo0uEmeae0YkC\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"tensão pré-menstrual (TPM)\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\". A coisa mais importante a saber sobre TPM é que a maioria das pessoas experimentam sintomas pré-menstruais, mas isso não significa que todo mundo que menstrua tem TPM clínica (1). \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Alguns especialistas até discutem que todo o fenômeno da TPM é exagerado por razões comerciais. \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"blockquote\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"A melhor maneira de lidar com a TPM é descobrir os padrões únicos de seu corpo e quais soluções funcional melhor para aliviar seus sintomas. Rastrear e observar as suas sensações e experiências com o Clue durante a segunda metade do ciclo pode te dar uma ideia do que a TPM significa para você particularmente. \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"7t4PZ7KHNxtyCRWJE6MYDp\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[],\"nodeType\":\"embedded-entry-block\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Os principais sintomas da TPM incluem (2):\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-2\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Experiências físicas\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Ganho de peso\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Inchaço 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\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Inquietação\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Confusão\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Problemas de concentração e memória\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Sentir-se menos confiante\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Sensibilidade à luz e ao ruído\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Isolamento social\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"}],\"nodeType\":\"unordered-list\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Há muitas maneiras de lidar com sintomas da TPM, e nem todos são médicos, científicos ou baseados em evidências. Pode ser um banho quente ou sua comida predileta, não precisa ser sempre um aspecto ou evidência científica que te irá fazer sentir melhor. \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"blockquote\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Você pode apresentar muitos ou nenhum dos sintomas acima. O acompanhamento dos seus sintomas no Clue pode te ajudar a entender como o seu corpo muda ao longo do ciclo menstrual. Cada pessoa é diferente, mas se você apresentar alguns dos sintomas acima, reunimos sete soluções baseadas em evidências para aliviar os sintomas da TPM:\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"1. Tenha uma dieta balanceada para aliviar sintomas da TPM\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Assegure-se de nutrir seu corpo com uma \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"4rVvKzDbiw2cw08EGk0OgU\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"dieta que proveja os nutrientes necessários\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\" para o dia a dia. Algumas pesquisas sugerem que dietas adequadas em cálcio e vitamina D podem reduzir o risco de TPM (3). Dietas ricas em tiamina (vitamina B1) e riboflavina (vitamina B2) também podem reduzir o risco de TPM (4). A maioria das pessoas ingere tiamina suficiente, mas acredita-se que o consumo excessivo de álcool afeta os níveis de tiamina (5). Uma dieta composta principalmente de alimentos altamente processados também pode afetar os níveis de tiamina (5). A riboflavina é encontrada no leite, carnes de órgãos, ovos, peixes, nozes, arroz selvagem, cogumelos, vegetais de folhas verde-escuras, levedura, cerveja e queijo (6, 7).\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Não sabe se você está consumindo todos nutrientes necessários? Monitore sua alimentação por alguns dias para ter um panorama melhor. O acompanhamento da ingestão de álcool pode te ajudar a reduzir o consumo se você acreditar que ele está interferindo na sua nutrição. Reduzir um pouco mais a cada dia ou ter alguns dias sem álcool por semana pode ajudar (8).\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"2. Exercite-se regularmente contra os sintomas da TPM\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"78SeiUhVRcKhqpuFlMPZnb\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Exercícios\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\" são uma parte crucial de uma vida balanceada, então ative seu corpo em nome de sua saúde geral. É importante não fazer exercícios apenas ao sofrer com sintomas, mas sim manter uma rotina constante de atividades físicas. Exercitar-se regularmente pode ajudar contra dores de cabeças pré-menstruais, inchaços dos seios, náuseas, diarreia, gases e vômitos (9). \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Algumas pessoas usam um conceito chamado \",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[{\"type\":\"italic\"}],\"value\":\"sincronização do ciclo\",\"nodeType\":\"text\"},{\"data\":{},\"marks\":[],\"value\":\" para programar seus exercícios quando os níveis de energia podem estar altos. Acredita-se que isso funcione porque as concentrações de hormônios sexuais como o estrogênio e a progesterona flutuam durante o ciclo menstrual, afetando os níveis de energia (10). Fazer exercícios durante a menstruação pode ajudar a aliviar a dor menstrual, pois acredita-se que as endorfinas (um tipo de hormônio produzido durante o exercício) aliviam a dor, a ansiedade e a depressão, além de melhorar o humor (11, 12). Não importa se você está \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"2mbs8PTltmeEqOsYmkuWgu\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"nadando\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\", correndo, praticando ioga ou fazendo \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"5K2nPBhfsCht1k56Q1qqGg\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"qualquer outro exercício\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\", hidratar-se bem é fundamental, pois até mesmo uma leve desidratação pode afetar sua flexibilidade, velocidade e resistência durante exercícios (13).\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"3. Menos estresse combate sintomas de TPM \",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"A combinação de \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"6Rbmnr3wbKwEIq0ic42AmU\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"estresse com tensão pré-menstrual\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\" pode criar um ciclo vicioso, exacerbado. Se ansiedade e irritação leves são parte de seus padrões de TPM, tente acalmar os nervos com yoga (14), exercícios de respiração (15), ou terapia de redução de estresse \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"6MzndIDtG8IcUWqE6cYyMK\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"focada na atenção plena\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\" (\\\"mindfulness\\\") (16). Algumas terapias como comportamento cognitivo podem ajudar nos sintomas de TPM, mas mais pesquisas sobre o tema são necessárias (17).\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"4. Experimente suplementos para os sintomas da TPM\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"A \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"1zQxyJt5RaQKYWMwwEAAs2\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"deficiência de magnésio\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\" pode causar uma série de sintomas como ansiedade, depressão, irritabilidade e fatiga muscular (18). Tomar suplementos de magnésio é uma sugestão contra os desafios da TPM, como dores de cabeça, inchaços e irritabilidade (19). Combinar um suplemento de magnésio com outro de vitamina B6 pode ser ainda mais benéfico do que tomar o magnésio sozinho (19). \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"3DcGbhDGd21fW7Vbvwjng9\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[],\"nodeType\":\"embedded-entry-block\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Vários outros suplementos também reportaram benefícios quando se trata de TPM, incluindo alho, zinco, vitamina D e chasteberry (também chamado de vitex) (20-23). A coisa mais importante a se pensar quando se trata de suplementos para TPM é que em como eles fazem você se sentir em particular. O acompanhamento de seus suplementos no Clue, juntamente com suas experiências de TPM, pode ajudar você a descobrir o que está funcionando para você e o que não está. Os suplementos podem ser caros e os dados de estudos clínicos que apoiam seu uso não são muito sólidos—são necessárias muito mais pesquisas para determinar exatamente quais suplementos são mais eficazes para a TPM (24). \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"5. Certifique-se de que você está dormindo o suficiente\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"A relação entre a TPM e o sono é complicada. Faz sentido que alguns sintomas da TPM, como cólicas menstruais, gases, sangramento intenso ou diarreia, possam definitivamente afetar o quanto você dorme e a qualidade desse sono. Algumas pesquisas sugerem que o tratamento desses sintomas da TPM pode melhorar a qualidade do sono (25). Mas será que a TPM afeta o sono ou o sono afeta a TPM? Pode haver uma ligação entre a má qualidade do sono e a irregularidade do ciclo menstrual, alterações na duração do ciclo, duração do ciclo menstrual e até mesmo o fluxo do ciclo menstrual, ou a quantidade de sangramento que você tem a cada mês durante a menstruação (26). São necessárias mais pesquisas para entender realmente como o sono e a TPM coexistem (27). Um bom sono em geral está associado à saúde e à função cerebral, como pensar com clareza e formar memórias (28).\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"5YX4LzVNtizYUI3J5eAxWU\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[],\"nodeType\":\"embedded-entry-block\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Aqui estão algumas dicas gerais de sono que podem te ajudar em qualquer momento do ciclo menstrual (29):\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Acorde todos os dias e vá para a cama todas as noites, no mesmo horário. (Sim, incluindo os finais de semana).\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Faça algo relaxante antes de dormir, como tomar um banho ou ler um livro. \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Use máscaras para os olhos e protetores de ouvido se precisar. \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Faça exercícios durante o dia para que você fique cansado à noite. (Só não faça exercícios nas 4 horas anteriores à hora de dormir).\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Cafeína, álcool e fumo nas 6 horas anteriores à cama podem prejudicar o sono. Assim como fazer uma grande refeição à noite. \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"}],\"nodeType\":\"unordered-list\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"6. Não culpe a TPM por todos seus mau humores\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Nós não somos robôs. Uma aspecto natural de ser humano é viver sob diferentes emoções. Antes de associar suas flutuações de humor com a TPM, considere outros importantes aspectos do seu humor diário como saúde e bem-estar (30). A TPM é usada para desacreditar mulheres em profissões e nos governos. É importante observamos o que ela realmente é e como conversamos sobre o assunto. Só iremos perpetuar estereótipos nocivos ao dizer que a TPM é uma síndrome de mulheres, de bruxas.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"5XsRCVaj9Rw9fejBVZG41Z\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[],\"nodeType\":\"embedded-entry-block\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"7. A TPM pode mesmo ser a exacerbação de alguma condição mental ou de saúde?\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Marcas que lucram com a tensão pré-menstrual gastam muito dinheiro em publicidade sofisticada para fazer as pessoas acreditarem que certos sintomas devem ser atribuidos à TPM. É importante saber que há algumas condições pré-existentes que podem ser \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"49OISBpWzeOKQwqswkSUQc\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"amplificadas durante a fase pré-menstrual\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\" (31). Culpar a TPM por qualquer sintoma desconfortável da fase pré-menstrual pode mascarar alguma condição de saúde desconhecida. A ansiedade e a depressão muitas vezes são diagnosticadas incorretamente como TPM (32). Outras condições de saúde podem ser erroneamente interpretadas como TPM. \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Algumas condições de saúde existentes podem se agravar durante a fase lútea, especialmente logo antes da chegada da menstruação. Isso é chamado de magnificação (ou exacerbação) pré-menstrual e é especialmente comum em condições de saúde mental, como ansiedade, depressão e TDAH (32). A maioria das pessoas (não é só você!) é rápida em culpar a TPM por qualquer sintoma desconfortável que ocorra antes da menstruação—principalmente porque a TPM é, em grande parte, uma construção cultural. Mas culpar a TPM por qualquer coisa que se sinta pode mascarar um problema de saúde subjacente. \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Quando buscar ajuda médica por causa da TPM\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Alguns problemas de saúde, principalmente mentais, como ansiedade e depressão, podem imitar a TPM e ser diagnosticados erroneamente como TPM (32). Pode ser muito útil visitar um profissional de saúde e contar o que se passa. Eles podem te ajudar a descobrir se o que você está sentindo é realmente TPM ou se há algo mais acontecendo. \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Monitore os sintomas da sua TPM \",\"nodeType\":\"text\"}],\"nodeType\":\"heading-2\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Acompanhar a TPM e suas experiências na semana anterior ao início da menstruação por pelo menos três ciclos menstruais pode te ajudar a notar se há algum padrão. O que está desencadeando seus sintomas? O que te faz se sentir melhor? Você tem alguma experiência positiva com a TPM? \",\"nodeType\":\"text\"},{\"data\":{\"uri\":\"https://helloclue.com/download\"},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Use o Clue\",\"nodeType\":\"text\"}],\"nodeType\":\"hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\" para registrar seus dados e leve essas informações a consultas médicas para que profissionais de saúde possam observar os detalhes necessários para te ajudar a descobrir o que está acontecendo.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"As estratégias de alívio dos sintomas da TPM que listamos aqui são ideais para TPMs com sintomas médios e moderados. Se seus sintomas são mais fortes e severos, talvez seja hora de conversar com um(a) médico(a) para explorar e identificar as causas em potencial de seus sintomas e também opções para o alívio deles.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Perguntas frequentes\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-2\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Como posso obter alívio imediato da TPM?\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Infelizmente, não existe uma cura única para a TPM. Mas aqui vão algumas medidas que você pode tomar:\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Remédios de venda livre para dor, como ibuprofeno, naproxeno ou acetaminofeno, podem ajudar com os sintomas da TPM relacionados à dor, como cólicas menstruais ou dores de cabeça (33). Preste atenção às instruções na bula do remédio e converse com seu médico se você toma outros medicamentos ou tem algum problema de saúde para saber se esses analgésicos são seguros (33). \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Exercícios que aumentam a frequência cardíaca podem ajudar com alterações de humor ou dor (33). A \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"3a7oV0Q8ViWO6i2E6QiUE\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"prática de ioga\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\" também pode ajudar (33). \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Como mencionamos acima, priorize dormir bem e bastante (33). Isso pode ajudar nas flutuações de humor ou no bem-estar geral. \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Ao passar por um momento complicado, é difícil não se apoiar nos vícios, mas cortar alimentos gordurosos, salgados, guloseimas e bebidas açucaradas, cafeína e álcool pode fazer uma grande diferença quando se trata da TPM (33). \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Algumas pessoas acham que os anticoncepcionais hormonais ajudam na TPM. Os anticoncepcionais hormonais incluem a pílula, o adesivo, o anel, o implante e o DIU hormonal. Esses métodos também têm outros riscos e efeitos colaterais (33). Para ter uma visão geral, converse com seu profissional de saúde. \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"}],\"nodeType\":\"unordered-list\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Por que fico com raiva antes da menstruação?\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"É comum sentir raiva, quer você esteja ou não no período pré-menstrual. Algumas situações e/ou pessoas simplesmente provocam raiva. Mas ninguém quer ficar com raiva o tempo todo. Isso afeta o trabalho e os relacionamentos, e você não se sente bem quando sofre irritabilidade. Se você estiver sentindo raiva intensa antes da menstruação ou em qualquer momento do seu ciclo, conversar com alguém sobre isso pode ajudar. Um terapeuta ou outro profissional de saúde mental pode te ajudar a descobrir o que está acontecendo. Há algumas evidências de que tomar um tipo de medicamento antidepressivo chamado SSRI pode ajudar a reduzir a raiva intensa (34). \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Quais vitaminas ajudam com a TPM?\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"1L09DgLbO15Iyh8cIcUHPg\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[],\"nodeType\":\"embedded-entry-block\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Vários suplementos foram relatados como benéficos quando se trata de TPM, incluindo magnésio, alho, zinco, vitamina D, chasteberry (também chamado de vitex) (20-23). A coisa mais importante a prestar atenção é em como esses suplemementos fazem você se sentir. Monitorar seus suplementos com o Clue, juntamente com suas experiências de TPM, pode ajudar você a descobrir o que está funcionando para você e o que não está. \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Qual é o melhor analgésico para a TPM?\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Remédios de venda livre para dor, como ibuprofeno, naproxeno ou acetaminofeno, podem ajudar com os sintomas da TPM relacionados à dor, como cólicas menstruais ou dores de cabeça (33). Preste atenção às instruções no frasco do medicamento e converse com seu médico se você toma outros medicamentos ou tem algum problema de saúde para saber se esses analgésicos são seguros para você (33). \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Como posso controlar as alterações de humor da TPM?\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"É importante saber que há algumas condições pré-existentes que podem ser \",\"nodeType\":\"text\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"49OISBpWzeOKQwqswkSUQc\",\"type\":\"Link\",\"linkType\":\"Entry\"}}},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"amplificadas durante a fase pré-menstrual\",\"nodeType\":\"text\"}],\"nodeType\":\"entry-hyperlink\"},{\"data\":{},\"marks\":[],\"value\":\" (31). Culpar a TPM pelas mudanças ou alterações significativas de humor pode mascarar um problema de saúde subjacente. A ansiedade e a depressão muitas vezes são diagnosticadas incorretamente como TPM (31). Se você estiver sofrendo alterações de humor antes da menstruação ou em qualquer momento do seu ciclo, conversar com alguém sobre isso pode ajudar. Um profissional como terapeuta ou outro médico de saúde mental pode te ajudar a descobrir o que está acontecendo. \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"document\"}","references":[{"__typename":"ContentfulArticle","contentful_id":"3xFXlydGLKo0uEmeae0YkC","title":"Os 3 maiores mitos sobre a TPM","slug":"tpm-e-tdpm/os-3-maiores-mitos-sobre-a-tpm","sys":{"contentType":{"sys":{"type":"Link","id":"featuredImage","linkType":"ContentType"}},"type":"Entry"}},{"__typename":"ContentfulAppDownloadWidget","contentful_id":"7t4PZ7KHNxtyCRWJE6MYDp","message":"Monitore a menstruação e os desejos do ciclo com o Clue 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