{"id":2299,"date":"2018-12-08T12:42:58","date_gmt":"2018-12-08T17:42:58","guid":{"rendered":"https:\/\/natural-womanhood.local\/?p=2299"},"modified":"2024-04-21T13:25:59","modified_gmt":"2024-04-21T18:25:59","slug":"cuidados-personales-durante-el-ciclo-menstrual","status":"publish","type":"post","link":"https:\/\/naturalwomanhood.org\/es\/self-care-on-your-menstrual-cycle\/","title":{"rendered":"C\u00f3mo cuidarse a lo largo del ciclo"},"content":{"rendered":"

\u00bfHas notado alguna vez que te sientes diferente f\u00edsica y emocionalmente en distintos momentos de tu ciclo menstrual? Por ejemplo, puede que en un momento del ciclo te sientas llena de energ\u00eda y optimista, mientras que en otro te sientas aletargada y deca\u00edda.<\/p>\n

Si traza su ciclo con M\u00e9todos basados en el conocimiento de la fertilidad (FABM)<\/a>Si est\u00e1s embarazada, puedes saber c\u00f3mo contribuyen los cambios hormonales a estas diferencias. Este conocimiento puede ayudarte a adaptar mejor c\u00f3mo te cuidas emocional y f\u00edsicamente en los diferentes momentos de tu ciclo. Puesto que el autocuidado consiste en saber c\u00f3mo cuidarse mejor, saber c\u00f3mo te afecta cada fase de tu ciclo tiene un valor incalculable. Piensa en ello como un plan de autocuidado personalizado.<\/p>\n

El ciclo se divide en cuatro fases: folicular, ovulatoria, l\u00fatea y menstrual. Durante cada una de estas fases, tus niveles hormonales son diferentes, lo que afecta a c\u00f3mo te sientes f\u00edsica y emocionalmente. Saber qu\u00e9 esperar durante cada una de estas fases puede ayudarte a prepararte con antelaci\u00f3n para que puedas poner en pr\u00e1ctica las siguientes pr\u00e1cticas de autocuidado que te ayudar\u00e1n a sentirte lo mejor posible independientemente de la fase del ciclo que est\u00e9s experimentando.<\/p>\n

(Tenga en cuenta que toda la informaci\u00f3n incluida en las siguientes secciones de \"Lo que ocurre\" se basa en la informaci\u00f3n que se encuentra en el libro \"C\u00f3digo Mujer\" de Alisa Vitti, HHC).<\/i><\/p>\n

Fase folicular<\/h2>\n

Qu\u00e9 ocurre durante la fase folicular<\/em><\/p>\n

Durante esta fase del ciclo, que dura entre siete y diez d\u00edas, los ovarios se preparan para liberar un \u00f3vulo. Los niveles de estr\u00f3geno aumentan, lo que desencadena el engrosamiento del revestimiento uterino, que se prepara para albergar un \u00f3vulo fecundado. En general, es probable que te sientas en\u00e9rgica tanto f\u00edsica como emocionalmente durante esta fase del ciclo.<\/p>\n

Autocuidados durante la fase folicular<\/em><\/p>\n

Como durante esta fase te sientes con energ\u00eda, puedes adoptar un enfoque m\u00e1s activo en tu rutina de autocuidado. Deje los ba\u00f1os relajantes y la tumbona para otro d\u00eda y c\u00e9ntrese en salir y hacer cosas. Por ejemplo, dar un paseo nocturno, ir al gimnasio, visitar a un amigo o visitar ese museo que siempre has querido visitar. Tu objetivo de autocuidado durante esta fase es dedicarte a las cosas que te rejuvenecen y requieren que est\u00e9s activo. Ya que tienes energ\u00eda, puedes aprovecharla al m\u00e1ximo, \u00bfno?<\/p>\n

Fase ovulatoria<\/h2>\n

Qu\u00e9 ocurre durante la fase ovulatoria<\/em><\/p>\n

Esta fase dura unos tres o cuatro d\u00edas y, durante ella, cambian los niveles hormonales, lo que desencadena que un fol\u00edculo, que contiene un \u00f3vulo, estalle y se desplace por la trompa de Falopio hasta el \u00fatero. Al igual que en la fase folicular, los niveles de estr\u00f3geno siguen aumentando para que el revestimiento uterino contin\u00fae engros\u00e1ndose. En general, seguir\u00e1s sinti\u00e9ndote en\u00e9rgica y con un estado de \u00e1nimo estable. De hecho, durante esta fase, es probable que te sientas con m\u00e1s energ\u00eda de todas las etapas del ciclo.<\/p>\n

Cuidados personales durante la fase ovulatoria<\/em><\/p>\n

Al igual que en la fase folicular, es muy probable que te sientas con energ\u00eda en la fase ovulatoria. Practicar el autocuidado probablemente te resulte m\u00e1s f\u00e1cil en esta fase porque tienes energ\u00eda para invertir en una rutina de autocuidado de ensue\u00f1o. C\u00e9ntrate en hacer ejercicio, pasar tiempo con amigos y familiares y practicar tus actividades de ocio y aficiones favoritas. Por ejemplo, si te gusta esquiar, es un buen momento para ir a las pistas porque tus niveles de energ\u00eda son altos. O, si le encanta ir a eventos deportivos, busque entradas en su zona y re\u00fana a unos cuantos amigos para ir. Explora el lado aventurero del cuidado personal durante esta fase.<\/p>\n

Fase l\u00fatea<\/h2>\n

Qu\u00e9 ocurre durante la fase l\u00fatea<\/em><\/p>\n

Durante la fase l\u00fatea, que dura aproximadamente de diez a catorce d\u00edas, aumenta la hormona progesterona, que env\u00eda se\u00f1ales al cuerpo para que mantenga intacto el revestimiento uterino. Los niveles de estr\u00f3geno tambi\u00e9n siguen aumentando. Si el \u00f3vulo no ha sido fecundado, la producci\u00f3n de progesterona desciende hasta detenerse, lo que desencadenar\u00e1 el inicio de la menstruaci\u00f3n. Durante esta fase, tus niveles de energ\u00eda disminuir\u00e1n y es posible que empieces a experimentar s\u00edntomas premenstruales como hinchaz\u00f3n, irritabilidad y ciertos antojos.<\/p>\n

Cuidados personales durante la fase l\u00fatea<\/em><\/p>\n

Como tus niveles de energ\u00eda empiezan a decaer, acurrucarte en el sof\u00e1 con un buen libro o darte un ba\u00f1o relajante empieza a sonar mucho m\u00e1s apetecible que salir a dar un paseo a paso ligero o hacer un entrenamiento intenso en el gimnasio. Y eso est\u00e1 bien. Un componente importante del autocuidado es reconocer lo que necesitas sin juzgarte. No es \"malo\" que no te sientas con tanta energ\u00eda. M\u00e1s bien, es lo que ocurre durante esta fase del ciclo.<\/p>\n

En lugar de luchar contra el cansancio o castigarte por ello, trabaja con tu cuerpo y t\u00f3matelo con calma. \u00bfNo te apetece hacer tu ejercicio habitual? No pasa nada. Intenta ir al gimnasio menos tiempo y hacer un entrenamiento menos intenso. Otra buena opci\u00f3n para cuidarte durante esta fase es quedar con una amiga para tomar un caf\u00e9 (o un t\u00e9). No requiere mucho esfuerzo ni energ\u00eda, pero sigues teniendo la sensaci\u00f3n de estar haciendo cosas.<\/p>\n

Fase menstrual<\/h2>\n

Qu\u00e9 ocurre durante la fase menstrual<\/em><\/p>\n

Esta fase dura entre tres y siete d\u00edas y se desencadena por un descenso en la producci\u00f3n de progesterona (que comenz\u00f3 durante la fase l\u00fatea). Este cambio desencadena el inicio de la menstruaci\u00f3n, que es el desprendimiento del revestimiento uterino. Una vez que el revestimiento se ha desprendido, los niveles de estr\u00f3geno comienzan a aumentar de nuevo y el cuerpo vuelve a iniciar todo el ciclo. Es posible que experimentes calambres y otros s\u00edntomas cuando empiece la menstruaci\u00f3n.<\/p>\n

Cuidados personales durante la fase menstrual<\/em><\/p>\n

Esta fase puede ser dura, sobre todo si tienes menstruaciones dif\u00edciles o dolorosas. El autocuidado durante esta fase consiste en tom\u00e1rselo con calma. Cuando est\u00e9s lidiando con los s\u00edntomas de la menstruaci\u00f3n, es importante que te asegures de no agobiarte. Por ejemplo, es especialmente importante que no agendes demasiado tu calendario para minimizar tu exposici\u00f3n al estr\u00e9s. Y, si no te sientes con fuerzas para realizar tus actividades y compromisos habituales, date permiso para quedarte en casa y descansar.<\/p>\n

Como puedes ver, saber qu\u00e9 esperar durante cada fase de tu ciclo puede ayudarte a adaptar tu rutina de autocuidado a c\u00f3mo te sientes emocional y f\u00edsicamente durante ese momento. Aunque aqu\u00ed he proporcionado un esquema de las distintas fases de un ciclo, merece la pena aprender un M\u00e9todo basado en el conocimiento de la fertilidad de una instructor certificado FABM<\/a> para prepararte para leer las se\u00f1ales \u00fanicas de tu cuerpo a lo largo del ciclo. (Puede que incluso descubras alg\u00fan problema de salud que merezca atenci\u00f3n). A lo largo de su viaje por el cuidado de la salud, lo m\u00e1s importante que puede hacer es llegar a conocerse a s\u00ed misma, tanto la mente como el cuerpo, porque s\u00f3lo usted sabe lo que es mejor para usted. Utilizar este enfoque personalizado del autocuidado puede ayudarte a experimentar los beneficios del autocuidado independientemente de en qu\u00e9 punto de tu ciclo te encuentres.<\/p>\n

Referencias:<\/p>\n

C\u00f3digo Mujer <\/i>de Alisa Vitti, HHC publicado por Harper One<\/a><\/p>","protected":false},"excerpt":{"rendered":"\u00bfAlguna vez ha notado que se siente diferente f\u00edsica y emocionalmente en distintos momentos de su ciclo menstrual? 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