{"id":265631,"date":"2023-02-02T14:22:34","date_gmt":"2023-02-02T19:22:34","guid":{"rendered":"https:\/\/www.oviahealth.com\/?post_type=article&#038;p=265631"},"modified":"2023-02-02T14:22:37","modified_gmt":"2023-02-02T19:22:37","slug":"como-afecta-el-ciclo-menstrual-a-tu-estado-de-animo","status":"publish","type":"article","link":"https:\/\/www.oviahealth.com\/es\/guide\/265631\/como-afecta-el-ciclo-menstrual-a-tu-estado-de-animo\/","title":{"rendered":"C\u00f3mo afecta el ciclo menstrual a tu estado de \u00e1nimo"},"content":{"rendered":"\n<p>Por Bonnie Azoulay,&nbsp;escritora colaboradora<\/p>\n\n\n\n<p>La mayor\u00eda de las veces, la menstruaci\u00f3n tiene una mala reputaci\u00f3n. A menudo o\u00edmos \u00ab\u00bfAndas premenstrual?\u00bb o \u00ab\u00bfEst\u00e1s en tu periodo?\u00bb usados como insultos. Debido a este tipo de frases, la menstruaci\u00f3n se ha convertido en sin\u00f3nimo de mal humor y conlleva un estigma perjudicial. Si bien es cierto que se pueden producir cambios de humor antes o durante la menstruaci\u00f3n, este efecto secundario es mucho m\u00e1s de lo que parece.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u00bfQu\u00e9 causa los cambios de humor durante el ciclo menstrual?<\/h2>\n\n\n\n<p><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/premenstrual-syndrome\/symptoms-causes\/syc-20376780\">El  SPM (s\u00edndrome premenstrual)<\/a>, que describe s\u00edntomas como los cambios de humor y la irritabilidad, comienza alrededor de una semana antes de la menstruaci\u00f3n y suele mejorar unos cuatro d\u00edas despu\u00e9s del primer d\u00eda del periodo. Los s\u00edntomas del SPM pueden aparecer hasta 14 d\u00edas antes del periodo, que es cuando el cuerpo libera un \u00f3vulo, lo que hace que bajen los niveles de estr\u00f3geno y progesterona. Este cambio hormonal puede hacer que los niveles de serotonina disminuyan y provoquen sentimientos de tristeza e irritabilidad. Seg\u00fan un estudio publicado en <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3017419\/#__abstractid464289title\"><em>Journal of Women\u2019s Health<\/em><\/a> en 2011, los cambios de humor son el s\u00edntoma m\u00e1s com\u00fan de la menstruaci\u00f3n.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">C\u00f3mo lidiar con los cambios de humor<\/h2>\n\n\n\n<p>Cuando se trata de controlar los cambios de humor del s\u00edndrome premenstrual, no hay un remedio que sirva para todos. Regular el estado de \u00e1nimo cuando se experimentan los s\u00edntomas del SPM es similar a c\u00f3mo regular\u00edas tu estado de \u00e1nimo en cualquier momento del mes. El ejercicio, la nutrici\u00f3n y los suplementos pueden aumentar los niveles de serotonina, la hormona clave que estabiliza el estado de \u00e1nimo.\u00a0<\/p>\n\n\n\n<p><strong>La nutrici\u00f3n:<\/strong>&nbsp;Limita tu consumo de cafe\u00edna durante tu periodo, ya que se sabe que disminuye el sue\u00f1o, lo que puede aumentar el mal humor. Seg\u00fan la <a href=\"https:\/\/www.eatright.org\/health\/pregnancy\/fertility-and-reproduction\/premenstrual-syndrome\">Academy of Nutrition and Dietetics (Academia de Nutrici\u00f3n y Diet\u00e9tica<\/a>), <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5313351\/\">el calcio, como la leche baja en grasa<\/a>, el yogur, las almendras y la col rizada han demostrado que reducen la fatiga y el mal humor durante el s\u00edndrome premenstrual.&nbsp;<\/p>\n\n\n\n<p><strong>Ejercicio:<\/strong>&nbsp;Seg\u00fan un estudio de 2019 publicado en&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6852652\/\"><em>The Journal of Education and Health Promotion<\/em><\/a>, el ejercicio aer\u00f3bico y los movimientos de yoga son eficaces para tratar los s\u00edntomas del s\u00edndrome premenstrual, mejorando el estado de \u00e1nimo y el comportamiento. Cualquier ejercicio que eleve el ritmo card\u00edaco liberar\u00e1 endorfinas (sustancias qu\u00edmicas del cuerpo que alivian el estr\u00e9s y el dolor) y puede contrarrestar los cambios hormonales inducidos por el s\u00edndrome premenstrual. Adem\u00e1s, <a href=\"https:\/\/www.womenshealth.gov\/getting-active\/physical-activity-menstrual-cycle\">Office of Women&#8217;s Health (Oficina de Salud de la Mujer)<\/a> fomenta la actividad f\u00edsica durante el ciclo menstrual para ayudar a sentirse mejor emocional y f\u00edsicamente.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u00bfCu\u00e1ndo debe un m\u00e9dico tratar los cambios de humor?<\/h2>\n\n\n\n<p>Experimentar cambios de humor es el <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3017419\/#__abstractid464289title\">s\u00edntoma m\u00e1s com\u00fan del s\u00edndrome premenstrual, seg\u00fan un estudio de 2011 publicado en <em>Journal of Women\u2019s Health<\/em>. <\/a>Pero si no te sientes como t\u00fa misma durante un tiempo considerable despu\u00e9s de la menstruaci\u00f3n, es posible que quieras consultar con tu proveedor de atenci\u00f3n m\u00e9dica. Hay muchas formas de tratar los s\u00edntomas del s\u00edndrome premenstrual, como los ISRS (inhibidores selectivos de la recaptaci\u00f3n de serotonina) y la p\u00edldora anticonceptiva combinada.\u00a0<\/p>\n\n\n\n<p>Como hemos mencionado, el periodo se ha asociado a los cambios de humor, pero no siempre es el origen de esos sentimientos. Te mereces recibir la ayuda que necesitas para sentirte como t\u00fa misma.&nbsp;<\/p>\n\n\n\n<p><meta charset=\"utf-8\"><em>Revisado por el equipo cl\u00ednico de Ovia Health<\/em><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Leer m\u00e1s<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.oviahealth.com\/guide\/250191\/the-menstrual-cycle-and-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\">C\u00f3mo afecta el ciclo menstrual a tu sue\u00f1o<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.oviahealth.com\/guide\/250222\/how-the-menstrual-cycle-impacts-your-skin\/\" target=\"_blank\" rel=\"noreferrer noopener\">C\u00f3mo afecta el ciclo menstrual a tu piel<\/a><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Fuentes<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Freedman, Ellen. \u201cCore Symptoms That Discriminate Premenstrual Syndrome.\u201d <em>Journal of Women\u2019s Health. <\/em>Web. 20(1): 29\u201335. January 2011.&nbsp;<\/li>\n\n\n\n<li>Fathizadeh, Nahid. \u201cEvaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome.\u201d <em>Iranian Journal of Nursing and Midwifery Research. <\/em>Web. (Suppl1): 401\u2013405. December 2010.<\/li>\n\n\n\n<li>\u201cPhysical activity and your menstrual cycle.\u201d <em>US Department of Health. <\/em>US Department of Health. December 27, 2018. <a href=\"https:\/\/www.womenshealth.gov\/getting-active\/physical-activity-menstrual-cycle\">https:\/\/www.womenshealth.gov\/getting-active\/physical-activity-menstrual-cycle<\/a><\/li>\n\n\n\n<li>Veghela, Nirav. \u201cTo compare the effects of aerobic exercise and yoga on Premenstrual syndrome.\u201d <em>Journal of Education and Health Promotion. <\/em>Web. 8: 199. 2019.&nbsp;<\/li>\n\n\n\n<li>&nbsp;Klemm, Sarah. \u201cPremenstrual Syndrome.\u201d <em>Academy of Nutrition and Dietetics. <\/em>Academy of Nutrition and Dietetics. April 5, 2021. <a href=\"https:\/\/www.eatright.org\/health\/pregnancy\/fertility-and-reproduction\/premenstrual-syndrome\">https:\/\/www.eatright.org\/health\/pregnancy\/fertility-and-reproduction\/premenstrual-syndrome<\/a><\/li>\n\n\n\n<li>\u201cPremenstrual syndrome (PMS).\u201d<em> Mayo Clinic<\/em>. Mayo Clinic. February 7th, 2020. <a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/premenstrual-syndrome\/symptoms-causes\/syc-20376780\">https:\/\/www.mayoclinic.org\/diseases-conditions\/premenstrual-syndrome\/symptoms-causes\/syc-20376780<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Si bien es cierto que se pueden producir cambios de humor antes o durante la menstruaci\u00f3n, este efecto secundario es mucho m\u00e1s de lo que parece.<\/p>\n","protected":false},"author":1,"featured_media":265632,"template":"","format":"standard","meta":{"ovia_author_name":"Bonnie Azoulay","ovia_author_prefix":"","ovia_author_image":"","ovia_content_type_id":"176","ovia_product_mode":"2","ovia_days_from_signup":"","ovia_days_from_lmp":"","ovia_days_from_baby_birth":"","ovia_days_from_enroll":"","ovia_health_module_days_from":"","ovia_article_for_email_days_from":"","ovia_health_module":"","ovia_legacy_id2":"","ovia_ttc":"2","ovia_article_subtype":"","ovia_health_symptom":"","ovia_partner_id":"","ovia_partner_custom_group":"","ovia_legacy_category":"112","ovia_legacy_category2":"","ovia_content_url_id":"250187","ovia_include_share_buttons":"","ovia_fertility_goal":"1","ovia_secondary_module":"","ovia_trimester":"","ovia_child_age":"","ovia_share_image":"","ovia_more_menu_image":"","ovia_button1_url":"","ovia_days_from_postpartum":"","footnotes":"","_links_to":"","_links_to_target":""},"fert-category":[3800,3802,3808,3883,3877,3867],"preg-category":[],"parent-category":[],"fert-tag":[4010,3940],"preg-tag":[],"parent-tag":[],"class_list":["post-265631","article","type-article","status-publish","format-standard","has-post-thumbnail","hentry","fert-category-cuidado-de-la-salud-reproductiva","fert-category-menstruacion","fert-category-salud-del-ciclo-menstrual","fert-category-salud-general","fert-category-salud-mental","fert-category-salud-y-bienestar","fert-tag-cambios-de-humor-durante-el-periodo","fert-tag-sintomas-del-periodo"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mood swings and the menstrual cycle | Ovia Health<\/title>\n<meta name=\"description\" content=\"Muchas personas experimentan cambios de humor a lo largo del ciclo. 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