{"id":278737,"date":"2022-09-07T02:47:15","date_gmt":"2022-09-07T06:47:15","guid":{"rendered":"https:\/\/uat.participaction.com\/periods\/"},"modified":"2025-03-04T15:21:46","modified_gmt":"2025-03-04T20:21:46","slug":"spm","status":"publish","type":"page","link":"https:\/\/dev.participaction.com\/fr\/la-science\/explorer-les-bienfaits\/spm\/","title":{"rendered":"SPM"},"content":{"rendered":"<p>[et_pb_section fb_built=&#x201D;1&#x2033; custom_padding_last_edited=&#x201D;on|desktop&#x201D; admin_label=&#x201D;Hero &#x2013; Minimal Content&#x201D; _builder_version=&#x201D;4.27.0&#x2033; background_color=&#x201D;#F3EDEA&#x201D; background_enable_image=&#x201D;off&#x201D; background_size=&#x201D;initial&#x201D; background_position=&#x201D;center_right&#x201D; max_width=&#x201D;100vw&#x201D; module_alignment=&#x201D;center&#x201D; min_height=&#x201D;320px&#x201D; min_height_tablet=&#x201D;320px&#x201D; min_height_phone=&#x201D;315px&#x201D; min_height_last_edited=&#x201D;on|desktop&#x201D; 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disabled_on=&#x201D;off|off|off&#x201D; module_class=&#x201D;card-image&#x201D; _builder_version=&#x201D;4.27.0&#x2033; _module_preset=&#x201D;default&#x201D; width_tablet=&#x201D;100%&#x201D; width_phone=&#x201D;100%&#x201D; width_last_edited=&#x201D;on|phone&#x201D; height=&#x201D;100%&#x201D; height_tablet=&#x201D;50vh&#x201D; height_phone=&#x201D;30vh&#x201D; height_last_edited=&#x201D;on|tablet&#x201D; max_height_tablet=&#x201D;30vh&#x201D; max_height_last_edited=&#x201D;off|phone&#x201D; border_radii=&#x201D;on|30px|30px|30px|30px&#x201D; locked=&#x201D;off&#x201D; global_colors_info=&#x201D;{}&#x201D; custom_css_main_element_last_edited=&#x201D;on|phone&#x201D; custom_css_main_element_tablet=&#x201D;width: 100%;&#x201D; custom_css_main_element_phone=&#x201D;width: 100%;||&#x201D;][\/et_pb_image][\/et_pb_column][et_pb_column type=&#x201D;1_2&#x2033; _builder_version=&#x201D;4.27.0&#x2033; _module_preset=&#x201D;default&#x201D; custom_padding=&#x201D;30px|30px|30px|30px|true|true&#x201D; animation_style=&#x201D;slide&#x201D; animation_direction=&#x201D;right&#x201D; animation_delay=&#x201D;450ms&#x201D; global_colors_info=&#x201D;{}&#x201D;][et_pb_text _builder_version=&#x201D;4.27.4&#x2033; _module_preset=&#x201D;default&#x201D; text_text_color=&#x201D;#171818&#x2033; header_2_font=&#x201D;PACHeadline TTF||||||||&#x201D; header_2_text_color=&#x201D;#171818&#x2033; animation_style=&#x201D;slide&#x201D; animation_direction=&#x201D;right&#x201D; animation_delay=&#x201D;450ms&#x201D; global_colors_info=&#x201D;{}&#x201D;]<\/p>\n<h2>Comment l&#x2019;activit&#xE9; physique peut-elle m&#x2019;aider &#xE0; diminuer le SPM?<\/h2>\n<p>Les menstruations r&#xE9;sultent d&#x2019;un processus complexe impliquant plusieurs hormones diff&#xE9;rentes, ainsi que les syst&#xE8;mes nerveux et reproductif. En moyenne, la femme exp&#xE9;rimentera environ 500 cycles menstruels au cours de sa vie, avec tous les sympt&#xF4;mes physiques, &#xE9;motionnels et psychologiques qui les accompagnent.<\/p>\n<p>L&rsquo;<a class=\"glossaryLink\"  title=\"Glossary: Activit&eacute; physique\"  aria-describedby=\"tt\"  data-cmtooltip=\"&lt;div class=glossaryItemBody&gt;Tout mouvement corporel produit par les muscles squelettiques qui entra&icirc;ne une augmentation de la d&eacute;pense &eacute;nerg&eacute;tique et qui augmente la fr&eacute;quence cardiaque et le rythme respiratoire.&amp;lt;br \/&amp;gt;&amp;lt;strong&amp;gt;R&eacute;f&eacute;rence:&amp;lt;\/strong&amp;gt; &amp;lt;a href=&amp;quot;https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/3920711&amp;quot;&amp;gt;https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/3920711&amp;lt;\/a&amp;gt;&lt;\/div&gt;\"  href=\"https:\/\/dev.participaction.com\/fr\/glossary\/physical-activity\/\"  data-gt-translate-attributes='[{\"attribute\":\"data-cmtooltip\", \"format\":\"html\"}]'  tabindex='0' role='link'>activit&eacute; physique<\/a> r&eacute;guli&egrave;re peut aider. Faire davantage d&rsquo;activit&eacute; physique pendant cette p&eacute;riode du mois est &eacute;videmment plus facile &agrave; dire qu&rsquo;&agrave; faire, mais les bienfaits sont ind&eacute;niables.<\/p>\n<p>Une r&#xE9;cente recherche indique que les femmes qui sont actives trois jours par semaine pendant au moins 30 minutes sur une p&#xE9;riode de huit semaines sont moins susceptibles d&#x2019;avoir des douleurs menstruelles que celles qui sont moins actives. Plus g&#xE9;nial encore? <strong>Une simple marche de 15 minutes par jour procure des bienfaits!<\/strong><\/p>\n<p>Ne souffrez plus! Bougez pour diminuer la douleur et am&#xE9;liorer naturellement votre humeur. Lorsque vous faites de l&#x2019;activit&#xE9; physique, vous stimulez &#xE9;galement la circulation, ce qui procure trois bienfaits qui permettent vraiment de mieux g&#xE9;rer la douleur. Cela r&#xE9;duit notamment :<\/p>\n<ul>\n<li>la douleur au dos; <\/li>\n<li>les maux de t&#xEA;te; <\/li>\n<li>les crampes. <\/li>\n<\/ul>\n<p>L&#x2019;activit&#xE9; physique aide &#xE9;galement &#xE0; att&#xE9;nuer l&#x2019;inconfort g&#xE9;n&#xE9;ral associ&#xE9; aux menstruations en r&#xE9;duisant la fatigue et en stimulant l&#x2019;humeur et l&#x2019;&#xE9;nergie!<\/p>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#x201D;1&#x2033; custom_padding_last_edited=&#x201D;on|desktop&#x201D; admin_label=&#x201D;Here&#x2019;s how&#x201D; module_class=&#x201D;rewarded_sec sec_padding&#x201D; _builder_version=&#x201D;4.27.0&#x2033; _module_preset=&#x201D;default&#x201D; background_color=&#x201D;RGBA(255,255,255,0)&#x201D; overflow-x=&#x201D;hidden&#x201D; overflow-y=&#x201D;hidden&#x201D; custom_margin=&#x201D;||0px||false|false&#x201D; custom_padding=&#x201D;75px|36px|75px|36px|true|true&#x201D; custom_padding_tablet=&#x201D;60px||60px||true|true&#x201D; custom_padding_phone=&#x201D;60px||60px||true|true&#x201D; locked=&#x201D;off&#x201D; collapsed=&#x201D;off&#x201D; global_colors_info=&#x201D;{}&#x201D;][et_pb_row admin_label=&#x201D;Code &#x2013; Divi Fix&#x201D; _builder_version=&#x201D;4.27.0&#x2033; _module_preset=&#x201D;default&#x201D; collapsed=&#x201D;off&#x201D; global_colors_info=&#x201D;{}&#x201D;][et_pb_column type=&#x201D;4_4&#x2033; _builder_version=&#x201D;4.27.0&#x2033; _module_preset=&#x201D;default&#x201D; global_colors_info=&#x201D;{}&#x201D;][et_pb_code _builder_version=&#x201D;4.27.0&#x2033; _module_preset=&#x201D;default&#x201D; global_colors_info=&#x201D;{}&#x201D;]<\/p>\n<style><!-- [et_pb_line_break_holder] -->  .entry-content .accordion-group .et_pb_module.et_pb_image.et_pb_image,<!-- [et_pb_line_break_holder] -->  .entry-content .accordion-group .et_pb_image_wrap,<!-- [et_pb_line_break_holder] -->  .entry-content .accordion-group .et_pb_image_wrap img{<!-- [et_pb_line_break_holder] -->    height: 100%;<!-- [et_pb_line_break_holder] -->  }<!-- [et_pb_line_break_holder] -->  .accordion-group .card-image-container {<!-- [et_pb_line_break_holder] -->    padding-top: 0 !important;<!-- [et_pb_line_break_holder] -->  }<!-- [et_pb_line_break_holder] -->  .entry-content .accordion-group .et_pb_image_wrap img{<!-- [et_pb_line_break_holder] -->    object-fit: cover;<!-- [et_pb_line_break_holder] -->  }<!-- [et_pb_line_break_holder] -->  @media only screen and (max-width: 980px) {<!-- [et_pb_line_break_holder] -->    .entry-content .et_pb_image_wrap, .et_pb_image_wrap img {<!-- [et_pb_line_break_holder] -->      width: 100% !important;<!-- [et_pb_line_break_holder] -->    }<!-- [et_pb_line_break_holder] -->  }<!-- [et_pb_line_break_holder] --><\/style>\n<p>[\/et_pb_code][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=&#x201D;1_2,1_2&#x2033; gutter_width=&#x201D;2&#x2033; make_equal=&#x201D;on&#x201D; disabled_on=&#x201D;off|off|off&#x201D; admin_label=&#x201D;Section Content&#x201D; module_class=&#x201D;accordion-group&#x201D; _builder_version=&#x201D;4.27.0&#x2033; _module_preset=&#x201D;default&#x201D; background_color=&#x201D;#AE83FF&#x201D; custom_css_main_element=&#x201D;align-items: center;&#x201D; custom_css_free_form=&#x201D;  selector .et_pb_module.et_pb_image.et_pb_image,||  selector .et_pb_image_wrap,||  selector .et_pb_image_wrap img{||    height: 100%;||}||  selector .card-image-container {||    padding-top: 0 !important;||  }||  selector .et_pb_image_wrap img{||    object-fit: cover;||  }||  @media only screen and (max-width: 980px) {||    selector .et_pb_image_wrap, .et_pb_image_wrap img {||      width: 100% !important;||    }||  }&#x201D; border_radii=&#x201D;on|30px|30px|30px|30px&#x201D; collapsed=&#x201D;off&#x201D; global_colors_info=&#x201D;{}&#x201D;][et_pb_column type=&#x201D;1_2&#x2033; _builder_version=&#x201D;4.27.0&#x2033; _module_preset=&#x201D;default&#x201D; custom_padding=&#x201D;30px|30px|30px|30px|true|true&#x201D; animation_style=&#x201D;slide&#x201D; animation_direction=&#x201D;right&#x201D; animation_delay=&#x201D;450ms&#x201D; global_colors_info=&#x201D;{}&#x201D;][et_pb_text _builder_version=&#x201D;4.27.4&#x2033; _module_preset=&#x201D;default&#x201D; text_text_color=&#x201D;#171818&#x2033; header_2_font=&#x201D;PACHeadline TTF||||||||&#x201D; header_2_text_color=&#x201D;#171818&#x2033; animation_style=&#x201D;slide&#x201D; animation_direction=&#x201D;right&#x201D; animation_delay=&#x201D;450ms&#x201D; global_colors_info=&#x201D;{}&#x201D;]<\/p>\n<h2>Voici comment :<\/h2>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#x201D;4.27.4&#x2033; _module_preset=&#x201D;default&#x201D; text_text_color=&#x201D;#171818&#x2033; header_2_font=&#x201D;PACHeadline TTF||||||||&#x201D; header_2_text_color=&#x201D;#171818&#x2033; animation_style=&#x201D;slide&#x201D; animation_direction=&#x201D;right&#x201D; animation_delay=&#x201D;450ms&#x201D; global_colors_info=&#x201D;{}&#x201D;]<\/p>\n<p>Beaucoup de femmes peuvent avoir de la difficult&#xE9; &#xE0; faire de l&#x2019;activit&#xE9; physique lorsqu&#x2019;elles ressentent les sympt&#xF4;mes du SPM. Essayez les activit&#xE9;s suivantes pour aider &#xE0; diminuer vos sympt&#xF4;mes :<\/p>\n<ul>\n<li>La marche l&#xE9;g&#xE8;re ou les &#xE9;tirements doux sont des activit&#xE9;s de faible intensit&#xE9; qui aident &#xE0; soulager l&#x2019;inconfort du SPM en favorisant la circulation.<\/li>\n<li>L&#x2019;activit&#xE9; physique d&#x2019;intensit&#xE9; &#xE9;lev&#xE9;e, quelle qu&#x2019;elle soit, peut contribuer &#xE0; lib&#xE9;rer des endorphines qui aident &#xE0; se sentir bien et qui favorisent la circulation. <\/li>\n<li>Le yoga et le pilates sont deux excellentes fa&#xE7;ons de se d&#xE9;tendre et de r&#xE9;duire la fatigue musculaire et les crampes.<\/li>\n<li>Les &#xE9;tirements de tout genre peuvent aider &#xE0; att&#xE9;nuer les gaz et les ballonnements. <\/li>\n<li>Une hydratation suffisante peut contribuer &#xE0; r&#xE9;duire les douleurs pendant les menstruations.<\/li>\n<\/ul>\n<p>[\/et_pb_text][\/et_pb_column][et_pb_column type=&#x201D;1_2&#x2033; module_class=&#x201D;card-image-container&#x201D; 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border_radii=&#x201D;on|30px|30px|30px|30px&#x201D; locked=&#x201D;off&#x201D; global_colors_info=&#x201D;{}&#x201D; custom_css_main_element_last_edited=&#x201D;on|phone&#x201D; custom_css_main_element_tablet=&#x201D;width: 100%;&#x201D; custom_css_main_element_phone=&#x201D;width: 100%;||&#x201D;][\/et_pb_image][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#x201D;1&#x2033; admin_label=&#x201D;FR &#x2013; Discover More Benefits&#x201D; _builder_version=&#x201D;4.27.4&#x2033; _module_preset=&#x201D;default&#x201D; background_color=&#x201D;#F3EDEA&#x201D; locked=&#x201D;off&#x201D; global_colors_info=&#x201D;{}&#x201D; global_module=&#x201D;287322&#x2033; theme_builder_area=&#x201D;post_content&#x201D;][et_pb_row _builder_version=&#x201D;4.17.6&#x2033; _module_preset=&#x201D;default&#x201D; global_colors_info=&#x201D;{}&#x201D; theme_builder_area=&#x201D;post_content&#x201D;][et_pb_column type=&#x201D;4_4&#x2033; _builder_version=&#x201D;4.17.6&#x2033; _module_preset=&#x201D;default&#x201D; global_colors_info=&#x201D;{}&#x201D; theme_builder_area=&#x201D;post_content&#x201D;][et_pb_text _builder_version=&#x201D;4.27.4&#x2033; _module_preset=&#x201D;default&#x201D; header_2_font=&#x201D;PACHeadline TTF||||||||&#x201D; header_2_text_color=&#x201D;#171818&#x2033; header_2_font_size=&#x201D;50px&#x201D; text_orientation=&#x201D;center&#x201D; custom_padding=&#x201D;||30px||false|false&#x201D; animation_style=&#x201D;fade&#x201D; animation_duration=&#x201D;700ms&#x201D; header_2_font_size_tablet=&#x201D;40px&#x201D; header_2_font_size_phone=&#x201D;38px&#x201D; header_2_font_size_last_edited=&#x201D;on|phone&#x201D; header_2_line_height_tablet=&#x201D;&#x201D; header_2_line_height_phone=&#x201D;&#x201D; header_2_line_height_last_edited=&#x201D;on|phone&#x201D; locked=&#x201D;off&#x201D; global_colors_info=&#x201D;{}&#x201D; theme_builder_area=&#x201D;post_content&#x201D;]<\/p>\n<h2>D&#xE9;couvrez d&#x2019;autres bienfaits<\/h2>\n<p>[\/et_pb_text][et_pb_code module_class=&#x201D;all-benefits-list-main&#x201D; _builder_version=&#x201D;4.18.0&#x2033; _module_preset=&#x201D;default&#x201D; animation_style=&#x201D;fade&#x201D; animation_duration=&#x201D;700ms&#x201D; global_colors_info=&#x201D;{}&#x201D; theme_builder_area=&#x201D;post_content&#x201D;]<\/p><div class=\"replacebenefits\"><div class=\"benefitsposts bien-etre\"><div class=\"benefitsposts_inner\"><div class=\"thumbimage\"><img src=\"https:\/\/dev.participaction.com\/wp-content\/uploads\/2022\/09\/WELLNESS-featured.jpg\" alt=\"A woman balancing on large stones \" title=\"\"\/><\/div><div class=\"mainfeaturetitle\"><h3 class=\"benefits_title\"><a href=\"https:\/\/dev.participaction.com\/fr\/la-science\/explorer-les-bienfaits\/bien-etre\/\">Bien-&#xEA;tre<\/a><\/h3><div class=\"benefits_more_link\"><i class=\"fa-solid fa-arrow-right\"><\/i><\/div><\/div><\/div><\/div><div class=\"benefitsposts digerer\"><div class=\"benefitsposts_inner\"><div class=\"thumbimage\"><img src=\"https:\/\/dev.participaction.com\/wp-content\/uploads\/2022\/09\/POOP-list-img.jpg\" alt=\"Image of woman in yoga pose on roll of toilet paper\" title=\"\"\/><\/div><div class=\"mainfeaturetitle\"><h3 class=\"benefits_title\"><a href=\"https:\/\/dev.participaction.com\/fr\/la-science\/explorer-les-bienfaits\/digerer\/\">Dig&#xE9;rer<\/a><\/h3><div class=\"benefits_more_link\"><i class=\"fa-solid fa-arrow-right\"><\/i><\/div><\/div><\/div><\/div><div class=\"benefitsposts dormir\"><div class=\"benefitsposts_inner\"><div class=\"thumbimage\"><img src=\"https:\/\/dev.participaction.com\/wp-content\/uploads\/2022\/09\/Sleeping-banner.jpg\" alt=\"An image of a woman in yoga pose on a bed\" title=\"\"\/><\/div><div class=\"mainfeaturetitle\"><h3 class=\"benefits_title\"><a href=\"https:\/\/dev.participaction.com\/fr\/la-science\/explorer-les-bienfaits\/dormir\/\">Dormir<\/a><\/h3><div class=\"benefits_more_link\"><i class=\"fa-solid fa-arrow-right\"><\/i><\/div><\/div><\/div><\/div><div class=\"benefitsposts senergiser\"><div class=\"benefitsposts_inner\"><div class=\"thumbimage\"><img src=\"https:\/\/dev.participaction.com\/wp-content\/uploads\/2022\/09\/Energy-banner-list-img-1.jpg\" alt=\"Senior man \" title=\"\"\/><\/div><div class=\"mainfeaturetitle\"><h3 class=\"benefits_title\"><a href=\"https:\/\/dev.participaction.com\/fr\/la-science\/explorer-les-bienfaits\/senergiser\/\">S&#x2019;&#xE9;nergiser<\/a><\/h3><div class=\"benefits_more_link\"><i class=\"fa-solid fa-arrow-right\"><\/i><\/div><\/div><\/div><\/div><div class=\"benefitsposts spm\"><div class=\"benefitsposts_inner\"><div class=\"thumbimage\"><img src=\"https:\/\/dev.participaction.com\/wp-content\/uploads\/2022\/09\/PERIOD-list-img.jpg\" alt=\"A woman in boxing gloves hitting tampon\" title=\"\"\/><\/div><div class=\"mainfeaturetitle\"><h3 class=\"benefits_title\"><a href=\"https:\/\/dev.participaction.com\/fr\/la-science\/explorer-les-bienfaits\/spm\/\">SPM<\/a><\/h3><div class=\"benefits_more_link\"><i class=\"fa-solid fa-arrow-right\"><\/i><\/div><\/div><\/div><\/div><div class=\"benefitsposts vieillir\"><div class=\"benefitsposts_inner\"><div class=\"thumbimage\"><img src=\"https:\/\/dev.participaction.com\/wp-content\/uploads\/2022\/09\/Aging-banner-list-img.jpg\" alt=\"An older man skipping with two children holding the rope\" title=\"\"\/><\/div><div class=\"mainfeaturetitle\"><h3 class=\"benefits_title\"><a href=\"https:\/\/dev.participaction.com\/fr\/la-science\/explorer-les-bienfaits\/vieillir\/\">Vieillir<\/a><\/h3><div class=\"benefits_more_link\"><i class=\"fa-solid fa-arrow-right\"><\/i><\/div><\/div><\/div><\/div><\/div>[\/et_pb_code][\/et_pb_column][\/et_pb_row][\/et_pb_section]\n","protected":false},"excerpt":{"rendered":"<p>viEillirBougez maintenant, pour un avenir en sant&#xE9;        <\/p><div class=\"social-share\">\n            <ul>\n                <li><a class=\"social_share\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/dev.participaction.com\/fr\/la-science\/explorer-les-bienfaits\/vieillir\/\" aria-label=\"Facebook\" target=\"_blank\"><i class=\"fa-brands fa-facebook-f\"><\/i><\/a><\/li>\n                <li><a class=\"social_share\" href=\"https:\/\/twitter.com\/intent\/tweet?text=https:\/\/dev.participaction.com\/fr\/la-science\/explorer-les-bienfaits\/vieillir\/\" aria-label=\"twitter\" target=\"_blank\"><i class=\"fa-brands fa-twitter\"><\/i><\/a><\/li>\n                <li><a class=\"social_share\" href=\"https:\/\/www.linkedin.com\/shareArticle?mini=true&amp;url=https:\/\/dev.participaction.com\/fr\/la-science\/explorer-les-bienfaits\/vieillir\/&amp;title=Vieillir&amp;summary=\" aria-label=\"linkedin\" target=\"_blank\"><i class=\"fa-brands fa-linkedin-in\"><\/i><\/a><\/li>  \n                <li onclick=\"window.print();\"><a href=\"javascript:void(0);\" aria-label=\"print\" class=\"dsm-print social_share\"><i class=\"fa fa-print\" aria-hidden=\"true\"><\/i><\/a>\n                <\/li><li><a href=\"javascript:void(0);\" aria-label=\"copy\" class=\"clipboard-icon-banner social_share\"><i class=\"fa fa-paste\"><\/i>\n<\/a>\n            <\/li><\/ul>\n         <\/div>\n    Vieillir fait in&#xE9;vitablement partie de la vie Et le passage du temps peut aussi entra&#xEE;ner certains probl&#xE8;mes comme des douleurs, un d&#xE9;clin cognitif, un risque accru de maladies chroniques et, dans certains cas, de l&#x2019;isolement social. La bonne nouvelle? &#xCA;tre actif peut vous aider &#xE0; rester fort, autonome et [&#x2026;]\n","protected":false},"author":14,"featured_media":277873,"parent":265739,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","content-type":"","footnotes":""},"categories":[],"tags":[],"benefits":[153],"class_list":["post-278737","page","type-page","status-publish","has-post-thumbnail","hentry","benefits-physical-fr"],"acf":[],"rankMath":{"parentDomain":"participaction.com","noFollowDomains":[],"noFollowExcludeDomains":[],"noFollowExternalLinks":false,"featuredImageNotice":"The featured image should be at least 200 by 200 pixels to be picked up by Facebook and other social media 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