{"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":"prendre-soin-de-soi-pendant-le-cycle-menstruel","status":"publish","type":"post","link":"https:\/\/naturalwomanhood.org\/fr\/self-care-on-your-menstrual-cycle\/","title":{"rendered":"Comment prendre soin de soi tout au long de son cycle"},"content":{"rendered":"

Avez-vous d\u00e9j\u00e0 remarqu\u00e9 que vous vous sentez diff\u00e9rente physiquement et \u00e9motionnellement \u00e0 diff\u00e9rents moments de votre cycle menstruel ? Par exemple, vous pouvez vous sentir pleine d'\u00e9nergie et optimiste \u00e0 un moment de votre cycle, alors que vous pouvez vous sentir l\u00e9thargique et d\u00e9prim\u00e9e \u00e0 un autre moment.<\/p>\n

Si vous faites le suivi de votre cycle avec M\u00e9thodes bas\u00e9es sur la connaissance de la fertilit\u00e9 (FABM)<\/a>En revanche, vous pouvez savoir comment les changements hormonaux contribuent \u00e0 ces diff\u00e9rences. Cette connaissance peut vous aider \u00e0 mieux adapter votre prise en charge \u00e9motionnelle et physique aux diff\u00e9rents moments de votre cycle. Puisque l'autosoin consiste \u00e0 savoir comment prendre soin de soi au mieux, savoir comment chaque phase de votre cycle vous affecte est d'une valeur inestimable. Consid\u00e9rez cela comme un plan d'autosoins personnalis\u00e9 !<\/p>\n

Votre cycle est divis\u00e9 en quatre phases : folliculaire, ovulatoire, lut\u00e9ale et menstruelle. Au cours de chacune de ces phases, les niveaux d'hormones varient, ce qui influe sur la fa\u00e7on dont vous vous sentez physiquement et \u00e9motionnellement. Savoir \u00e0 quoi s'attendre pendant chacune de ces phases peut vous aider \u00e0 vous pr\u00e9parer \u00e0 l'avance afin que vous puissiez mettre en \u0153uvre les pratiques d'autosoins suivantes pour vous aider \u00e0 vous sentir au mieux de votre forme, quelle que soit la phase de votre cycle que vous traversez.<\/p>\n

(Veuillez noter que toutes les informations contenues dans les sections suivantes \"Ce qui se passe\" sont bas\u00e9es sur les informations contenues dans le livre \"Woman Code\" d'Alisa Vitti, HHC).<\/i><\/p>\n

Phase folliculaire<\/h2>\n

Ce qui se passe pendant la phase folliculaire<\/em><\/p>\n

Au cours de cette phase du cycle, qui dure de sept \u00e0 dix jours, les ovaires se pr\u00e9parent \u00e0 lib\u00e9rer un ovule. Votre taux d'\u0153strog\u00e8ne augmente, ce qui d\u00e9clenche l'\u00e9paississement de la muqueuse ut\u00e9rine en vue d'accueillir un \u0153uf f\u00e9cond\u00e9. Dans l'ensemble, vous vous sentirez probablement \u00e9nergique, tant sur le plan physique qu'\u00e9motionnel, pendant cette phase de votre cycle.<\/p>\n

Prendre soin de soi pendant la phase folliculaire<\/em><\/p>\n

Comme vous vous sentez \u00e9nergique pendant cette phase, vous pouvez adopter une approche plus active de votre routine de soins. Gardez les bains relaxants et le farniente sur le canap\u00e9 pour un autre jour et concentrez-vous sur la sortie et l'action. Par exemple, faites une promenade le soir, allez \u00e0 la salle de sport, rendez visite \u00e0 un ami ou visitez le mus\u00e9e que vous vouliez voir. L'objectif de cette phase est de s'engager dans des activit\u00e9s qui vous rajeunissent et vous obligent \u00e0 \u00eatre actif. Puisque vous avez de l'\u00e9nergie, autant en profiter, n'est-ce pas ?<\/p>\n

Phase ovulatoire<\/h2>\n

Ce qui se passe pendant la phase ovulatoire<\/em><\/p>\n

Cette phase dure environ trois \u00e0 quatre jours et, au cours de celle-ci, les niveaux d'hormones changent, ce qui d\u00e9clenche l'\u00e9clatement d'un follicule, qui contient un ovule, et son d\u00e9placement \u00e0 travers la trompe de Fallope jusqu'\u00e0 l'ut\u00e9rus. Comme pendant la phase folliculaire, les niveaux d'\u0153strog\u00e8nes continuent d'augmenter, de sorte que la muqueuse ut\u00e9rine continue de s'\u00e9paissir. Dans l'ensemble, vous continuerez \u00e0 vous sentir \u00e9nergique et votre humeur sera stable. En fait, pendant cette phase, vous vous sentirez probablement la plus \u00e9nergique de toutes les phases de votre cycle.<\/p>\n

Autosoins pendant la phase ovulatoire<\/em><\/p>\n

Comme dans la phase folliculaire, vous vous sentez probablement \u00e9nergique dans la phase ovulatoire. Il vous sera probablement plus facile de prendre soin de vous pendant cette phase, car vous avez l'\u00e9nergie n\u00e9cessaire pour investir dans une routine de soins de r\u00eave. Concentrez-vous sur vos s\u00e9ances d'entra\u00eenement, passez du temps avec vos amis et votre famille, et adonnez-vous \u00e0 vos activit\u00e9s de loisirs et \u00e0 vos passe-temps pr\u00e9f\u00e9r\u00e9s. Par exemple, si vous aimez skier, c'est le moment id\u00e9al pour d\u00e9valer les pistes car votre niveau d'\u00e9nergie est \u00e9lev\u00e9. Ou encore, si vous aimez assister \u00e0 des \u00e9v\u00e9nements sportifs, renseignez-vous sur les billets disponibles dans votre r\u00e9gion et r\u00e9unissez quelques amis pour y aller. Explorez le c\u00f4t\u00e9 aventureux des soins personnels pendant cette phase.<\/p>\n

Phase lut\u00e9ale<\/h2>\n

Ce qui se passe pendant la phase lut\u00e9ale<\/em><\/p>\n

Pendant la phase lut\u00e9ale, qui dure environ dix \u00e0 quatorze jours, l'hormone progest\u00e9rone augmente, ce qui indique \u00e0 l'organisme de maintenir la muqueuse ut\u00e9rine intacte. Les niveaux d'\u0153strog\u00e8nes continuent \u00e9galement d'augmenter. Si l'ovule n'a pas \u00e9t\u00e9 f\u00e9cond\u00e9, la production de progest\u00e9rone diminue jusqu'\u00e0 ce qu'elle s'arr\u00eate, ce qui d\u00e9clenche le d\u00e9but des r\u00e8gles. Au cours de cette phase, votre \u00e9nergie diminue et vous pouvez commencer \u00e0 ressentir des sympt\u00f4mes pr\u00e9menstruels tels que des ballonnements, de l'irritabilit\u00e9 et certaines fringales.<\/p>\n

Autosoins pendant la phase lut\u00e9ale<\/em><\/p>\n

Comme votre niveau d'\u00e9nergie commence \u00e0 baisser, se blottir dans le canap\u00e9 avec un bon livre ou prendre un bain relaxant vous semble beaucoup plus attrayant que d'aller marcher d'un bon pas ou de faire une s\u00e9ance d'entra\u00eenement intense \u00e0 la salle de sport. Et ce n'est pas grave. Une composante importante de l'autosoin consiste \u00e0 reconna\u00eetre ce dont vous avez besoin sans porter de jugement. Il n'est pas \"mauvais\" de ne pas se sentir aussi \u00e9nergique. Il s'agit plut\u00f4t d'un ph\u00e9nom\u00e8ne propre \u00e0 cette phase de votre cycle.<\/p>\n

Au lieu de lutter contre la fatigue ou de vous en vouloir, faites confiance \u00e0 votre corps et allez-y doucement. Vous ne vous sentez pas d'attaque pour votre s\u00e9ance d'entra\u00eenement habituelle ? Ce n'est pas grave. Essayez d'aller \u00e0 la salle de sport moins longtemps et de faire une s\u00e9ance d'entra\u00eenement moins intense. Une autre bonne fa\u00e7on de prendre soin de soi pendant cette phase est d'organiser un rendez-vous autour d'un caf\u00e9 (ou d'un th\u00e9) avec un(e) ami(e). Cela ne demande pas beaucoup d'efforts ou d'\u00e9nergie, mais vous aurez toujours l'impression de sortir et de faire quelque chose.<\/p>\n

Phase menstruelle<\/h2>\n

Ce qui se passe pendant la phase menstruelle<\/em><\/p>\n

Cette phase dure de trois \u00e0 sept jours et est d\u00e9clench\u00e9e par une baisse de la production de progest\u00e9rone (qui a commenc\u00e9 pendant la phase lut\u00e9ale). Ce changement d\u00e9clenche l'apparition de vos r\u00e8gles, qui correspondent \u00e0 l'\u00e9limination de la muqueuse ut\u00e9rine. Une fois la muqueuse \u00e9limin\u00e9e, les niveaux d'\u0153strog\u00e8nes recommencent \u00e0 augmenter et votre corps recommence le cycle complet. Vous pouvez ressentir des crampes et d'autres sympt\u00f4mes au d\u00e9but de vos r\u00e8gles.<\/p>\n

Prendre soin de soi pendant la phase menstruelle<\/em><\/p>\n

Cette phase peut \u00eatre difficile, surtout si vous avez des r\u00e8gles difficiles ou douloureuses. Prendre soin de soi pendant cette phase, c'est avant tout se m\u00e9nager. Lorsque vous faites face aux sympt\u00f4mes de vos r\u00e8gles, il est important de veiller \u00e0 ne pas vous surcharger. Par exemple, il est particuli\u00e8rement important de ne pas surcharger votre agenda afin de minimiser votre exposition au stress. Et si vous ne vous sentez pas en mesure de participer \u00e0 vos activit\u00e9s et engagements habituels, donnez-vous la permission de rester \u00e0 la maison et de vous reposer.<\/p>\n

Comme vous pouvez le constater, le fait de savoir \u00e0 quoi s'attendre \u00e0 chaque phase de votre cycle peut vous aider \u00e0 adapter votre routine de soins \u00e0 la fa\u00e7on dont vous vous sentez \u00e9motionnellement et physiquement pendant cette p\u00e9riode. Bien que j'aie donn\u00e9 ici un aper\u00e7u des diff\u00e9rentes phases d'un cycle, il vaut la peine d'apprendre une m\u00e9thode bas\u00e9e sur la connaissance de la fertilit\u00e9 aupr\u00e8s d'un sp\u00e9cialiste de la sant\u00e9 sexuelle et reproductive. instructeur FABM certifi\u00e9<\/a> pour vous permettre de lire les signes uniques de votre corps tout au long du cycle. (Vous d\u00e9couvrirez peut-\u00eatre m\u00eame un probl\u00e8me de sant\u00e9 qui m\u00e9rite votre attention). Tout au long de votre parcours de sant\u00e9, la chose la plus importante \u00e0 faire est d'apprendre \u00e0 vous conna\u00eetre, corps et esprit, car vous seul savez ce qui est le mieux pour vous. Cette approche personnalis\u00e9e de l'autosoin peut vous aider \u00e0 profiter des avantages de l'autosoin, quel que soit le stade auquel vous vous trouvez dans votre cycle.<\/p>\n

R\u00e9f\u00e9rences :<\/p>\n

Code de la femme <\/i>par Alisa Vitti, HHC publi\u00e9 par Harper One<\/a><\/p>","protected":false},"excerpt":{"rendered":"Avez-vous d\u00e9j\u00e0 remarqu\u00e9 que vous vous sentez diff\u00e9rente physiquement et \u00e9motionnellement \u00e0 diff\u00e9rents moments de votre cycle menstruel ? Pour...","protected":false},"author":47,"featured_media":2301,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","csco_singular_sidebar":"","csco_page_header_type":"","csco_page_load_nextpost":"","csco_post_video_location":[],"csco_post_video_url":"","csco_post_video_bg_start_time":0,"csco_post_video_bg_end_time":0,"footnotes":""},"categories":[5179,5290],"tags":[4104,6063,5473],"class_list":{"0":"post-2299","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fertility-awareness-methods","8":"category-health-benefits-of-fam","9":"tag-fertility-awareness-methods","10":"tag-health-benefits-of-charting-4","11":"tag-understanding-your-menstrual-cycle","12":"cs-entry","13":"cs-video-wrap"},"acf":[],"yoast_head":"\nPracticing Self-Care Throughout Your Menstrual Cycle<\/title>\n<meta name=\"description\" content=\"A woman's menstrual cycle is broken into four different phases due to changing hormone levels, which affects how she feels physically and emotionally. 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