{"id":63,"date":"2022-12-14T19:56:50","date_gmt":"2022-12-14T18:56:50","guid":{"rendered":"https:\/\/endointegra.com\/?p=63"},"modified":"2023-04-18T06:36:40","modified_gmt":"2023-04-18T04:36:40","slug":"kasnjenje-menstruacije-kako-vjezbama-uspostaviti-normalan-ciklus","status":"publish","type":"post","link":"https:\/\/fizio-misura.com\/?p=63","title":{"rendered":"Ka\u0161njenje menstruacije- kako vje\u017ebama uspostaviti normalan ciklus"},"content":{"rendered":"\n<p>Menstruacija ti kasni vi\u0161e od 35 dana, a mogu\u0107e i po nekoliko mjeseci.<\/p>\n\n\n\n<p>Primjenjuje\u0161 savjete i terapiju ginekologa, ali tra\u017ei\u0161 i prirodan na\u010din kako da si pomogne\u0161?<\/p>\n\n\n\n<p>Vje\u017ebanje je svakako jedan od na\u010dina.<\/p>\n\n\n\n<p>Ali ne bilo kakvo vje\u017ebanje, ve\u0107 ono koje je prilago\u0111eno tvom menstrualnom ciklusu.<\/p>\n\n\n\n<p>Vje\u017ebanje i pokret kao generalna preporuka su od iznimne va\u017enosti za zdravlje, dobar osje\u0107aj i funkciju tijela.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-white-background-color has-text-color has-background\" style=\"color:#841530\"><strong>Kod nereguliranog menstrualnog ciklusa ne preporu\u010duju se duge i iscrpljuju\u0107e vje\u017ebe.<\/strong><\/h4>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Odgovor se krije u hormonima.<\/p>\n\n\n\n<p>Menstrualni ciklus ovisi o hormonima. Hormoni u tijelu moraju biti u skladu kako bi sve dobro funkcioniralo. Za menstrualni ciklus najbitniji su: hormoni \u0161titnja\u010de, hormoni hipofize FSH i LH, spolni hormoni estrogen, progesteron, testosteron te inzulin i&nbsp; kortizol.<\/p>\n\n\n\n<p>Kod jakih i iscrpljuju\u0107ih vje\u017ebi dolazi do pove\u0107anog lu\u010denja kortizola. Kortizol lu\u010di nadbubre\u017ena \u017elijezda i njegova najzna\u010dajnija zada\u0107a je osigurati dovoljno energije u trenucima intenzivnog stresa, \u0161to je izuzetno korisno svojstvo jer omogu\u0107uje tijelu da reagira &#8216;borbom ili bijegom&#8217; (\u0161to je prirodni odgovor tijela). Me\u0111utim, nije dobro ako je on dugotrajno povi\u0161en jer tada utje\u010de na funkciju ostalih tjelesnih sustava.<\/p>\n\n\n\n<p>Npr. kortizol djeluje kao signal masnim stanicama da \u0161to vi\u0161e \u010duvaju masno tkivo kako bi, po potrebi, poslu\u017eilo kao izvor energije.<\/p>\n\n\n\n<p>Pove\u0107ava razgradnju proteina \u0161to dovodi do gubitka mi\u0161i\u0107ne mase.<\/p>\n\n\n\n<p>Pove\u0107ava apetit i smanjuje potro\u0161nju energije \u0161to u kona\u010dnici vodi do nakupljanja kilograma (osobito u podru\u010dju trbuha).<\/p>\n\n\n\n<p>Utje\u010de na lu\u010denje ostalih hormona u tijelu, pa samim time i na spolne hormone.<\/p>\n\n\n\n<p>Naj\u010de\u0161\u0107i simptomi koji upu\u0107uju na neravnote\u017eu u lu\u010denju hormona i povi\u0161en kortizol su:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>stalan umor i iscrpljenost<\/li>\n\n\n\n<li>slabost<\/li>\n\n\n\n<li>psihi\u010dka uznemirenost i tromost<\/li>\n\n\n\n<li>debljanje (osobito oko struka)<\/li>\n\n\n\n<li>potreba za slatkim i stalna \u017eelja za ugljikohidratima ve\u0107 od ranih jutarnjih sati<\/li>\n\n\n\n<li>&nbsp;nesanica ili isprekidan san<\/li>\n\n\n\n<li>stalna \u017ee\u0111 i u\u010destalo mokrenje<\/li>\n\n\n\n<li>glavobolje<\/li>\n\n\n\n<li>akne na ko\u017ei<\/li>\n\n\n\n<li>nepravilni mjese\u010dni ciklusi<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading has-text-align-center has-white-background-color has-text-color has-background\" style=\"color:#841530\"><strong>Vje\u017ebe koje podr\u017eavaju menstrualni ciklus su aerobne vje\u017ebe umjerenog intenziteta u kombinaciji sa vje\u017ebama snage i fleksibilnosti. Uz obaveznu relaksaciju.<\/strong><\/h4>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-text-align-center has-white-background-color has-background\"><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h5 class=\"wp-block-heading has-text-color\" style=\"color:#841530\"><strong>Umjerene aerobne vje\u017ebe.<\/strong><\/h5>\n\n\n\n<p>To su aktivnosti poput plesa, vo\u017enje bicikla, umjerenog tr\u010danja, brzog hodanja, plivanja. Time se ubrzava rad srca i pove\u0107ava cirkulacija krvi i limfe. Na taj na\u010din stanice dobivaju vi\u0161e kisika i hranjivih tvari, te je bolji dotok hormona (jer oni kroz krv putuju do stanica). Limfa kao \u010dista\u010d kupi i odvodi otpadne tvari koje na\u0161e stanice izlu\u010duju. Te vje\u017ebe &#8216;pokrenu&#8217; tijelo, nakon \u010dega osje\u0107a\u0161 da ima\u0161 vi\u0161e energije i osje\u0107a\u0161 ugodnu toplinu. Bitno je da ne budu duge i iscrpljuju\u0107e.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h5 class=\"wp-block-heading has-text-color\" style=\"color:#841530\"><strong>Vje\u017ebe snage.<\/strong><\/h5>\n\n\n\n<p>Odr\u017eavaju i unapre\u0111uju snagu mi\u0161i\u0107a. Nova saznanja klasificiraju mi\u0161i\u0107e kao najve\u0107i endokrini organ jer mi\u0161i\u0107i tijekom vje\u017ebanja izlu\u010duju hormone koji utje\u010du na smanjenje proizvodnje inzulina, apetit i rad vi\u0161ih endokrinih centara.<\/p>\n\n\n\n<p>Vje\u017ebe snage odr\u017eavaju gusto\u0107u kostiju \u0161to je va\u017eno za prevenciju osteoporoze.<\/p>\n\n\n\n<p>Dobar mi\u0161i\u0107ni tonus tijela, osobito trupa i stra\u017enjice omogu\u0107uju dobru koordinaciju i ravnote\u017eu tijela.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h5 class=\"wp-block-heading has-text-color\" style=\"color:#841530\"><strong>Vje\u017ebe fleksibilnosti.<\/strong><\/h5>\n\n\n\n<p>Istezanjem se odr\u017eava mobilnost i elasti\u010dnost mi\u0161i\u0107a i mekog tkiva. Tada \u0107e\u0161 lak\u0161e raditi sve druge vje\u017ebe i manja je mogu\u0107nost za nastanak boli i neugode.<\/p>\n\n\n\n<p>Imaju utjecaj na cirkulaciju jer stisnuto tkivo ote\u017eava protok teku\u0107ina u tijelu.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h5 class=\"wp-block-heading has-text-color\" style=\"color:#841530\"><strong>Relaksacija<\/strong><\/h5>\n\n\n\n<p>Kada smo opu\u0161teni i smireni u tijelu se de\u0161avaju fiziolo\u0161ki i kemijski procesi koji omogu\u0107uju regeneraciju tijela i odr\u017eavanje zdravlja; dakle potpuno suprotno stanju stresa.<\/p>\n\n\n\n<p>&nbsp;Nemogu\u0107e je nabrojati sve benefite relaksacije, ali ovo su neki od njih:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>smanjuje se mi\u0161i\u0107na napetost<\/li>\n\n\n\n<li>smanjuje se razina kortizola i adrenalina<\/li>\n\n\n\n<li>bolji san<\/li>\n\n\n\n<li>smanjuje sr\u010dani ritam<\/li>\n\n\n\n<li>bolja probava<\/li>\n\n\n\n<li>ravnote\u017ea rada hormonalnog sustava<\/li>\n\n\n\n<li>ravnote\u017ea rada \u017eiv\u010danog sustava (simpatikus i parasimpatikus)<\/li>\n<\/ul>\n\n\n\n<p>Bitno je nakon vje\u017ebanja izdvojiti vrijeme gdje \u0107e se tijelo i um opustiti, \u0161to \u0107e pomo\u0107i vra\u0107anju ravnote\u017ee menstrualnog ciklusa.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<h5 class=\"wp-block-heading has-text-color\" style=\"color:#841530\"><strong>Kako znati da li ti je neka vje\u017eba te\u0161ka i iscrpljuju\u0107a za tijelo?<\/strong> <\/h5>\n\n\n\n<p class=\"has-black-color has-text-color\">Vodi se osje\u0107ajem. Ukoliko ostaje\u0161 bez daha i ne mo\u017ee\u0161 govoriti, zna\u010di da je prevelik napor za tijelo u tom trenutku. Na skali od 1-10, pitaj se koliko ti je te\u0161ko?    1-3 lagano, 4-6 umjereno, 7-10 te\u0161ko<\/p>\n<\/div><\/div>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>\u017deli\u0161 vje\u017ebati, ali ne zna\u0161 od kuda po\u010deti?<a href=\"https:\/\/endointegra.com\/?p=1\"> Aviva vje\u017ebe <\/a>vje\u017ebe su ciljano osmi\u0161ljene da uspostavi\u0161 redoviti menstrualni ciklus. Uz redovito vje\u017ebanje, dobiti \u0107e\u0161 dodatne kratke vje\u017ebe koje se rade svakodnevno<\/p>\n\n\n\n<p>Ka\u0161njenje menstruacije mo\u017ee biti i zbog neke dijagnoze, stoga ukoliko je ima\u0161, svakako se posavjetuj s lije\u010dnikom i fizioterapeutom prije po\u010detka bilo kakvog vje\u017ebanja.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kako vje\u017ebati da bi podr\u017eala, ali i uravnote\u017eila svoj menstrualni ciklus.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-63","post","type-post","status-publish","format-standard","hentry","category-menstrualni-ciklus","latest_post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ka\u0161njenje menstruacije- kako vje\u017ebama uspostaviti normalan ciklus - Viktorija Mi&scaron;ura Consult &amp; 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