Investigación / Cuidados para hoy

Investigación

Cuidados para hoy

Cada día la app elige algunos alimentos y cosas suaves que hacer o moverte, según tu etapa de vida y el punto de tu ciclo. Cada sugerencia, y cada motivo que da, sale de las fuentes de abajo. Solo usamos lo que dice una fuente y no añadimos afirmaciones propias.

Información general, no consejo médico. Si tienes una afección, estás embarazada o tomas medicación, pregunta a tu médico, matrona o farmacéutico qué es adecuado para ti.

Cómo se eligen

Cada elemento tiene sus propios motivos para cada etapa de la vida y fase del ciclo, escritos a partir de sus fuentes. La app solo sugiere un elemento cuando sus fuentes lo respaldan.

Las precauciones también vienen de las fuentes

Cuando una fuente pone un límite, por ejemplo en el embarazo, el elemento lleva esa nota como un suave «Con calma», en los términos de la propia fuente.

Sobre todo servicios de salud y revisiones

43 de las 55 fuentes son guías de servicios nacionales de salud y organismos profesionales; el resto son revisiones sistemáticas, estudios y datos de alimentos.

Citas en el inglés original

Las líneas bajo «Lo que dice y usamos» están citadas tal como aparecen en cada fuente, para que nada cambie al traducir.

Fuentes (55)

Consultadas en octubre de 2026. Toca un título para abrir la fuente.

1

Exercise for dysmenorrhoea

Armour M, Ee CC, Naidoo D et al. Cochrane Database of Systematic Reviews, 2019
Revisión sistemática
Lo que dice y usamos
  • Exercise may provide a clinically significant reduction in menstrual pain intensity of around 25 mm on a 100 mm VAS.
  • covers low-intensity exercise such as yoga and high-intensity such as aerobics; most studies used about 45 to 60 minutes, three or more times a week
  • The quality of the evidence was low to very low.
Respalda:
  • Caminar
2

Effects of light on human circadian rhythms, sleep and mood

Blume C, Garbazza C, Spitschan M. Somnologie 23:147-156, 2019
Revisión sistemática
Lo que dice y usamos
  • Our circadian pacemaker ... is entrained to the 24-hour solar day
  • nocturnal light has been shown to alter circadian rhythms and sleep in humans
  • light can be used to improve sleep, mood and general well-being
Respalda:
  • Dormitorio oscuro y silencioso
  • Luz del día
  • Aire fresco
  • Luz de la mañana
  • Sin pantallas antes de dormir
4

British Dietetic Association guidelines for the dietary management of chronic constipation in adults

Dimidi E, van der Schoot A, Barrett K, Farmer AD, Lomer MC, Scott SM, Whelan K. Journal of Human Nutrition and Dietetics 2025;38(5)
Guía de un servicio de salud
Lo que dice y usamos
  • Recommended foods: kiwifruit, rye bread and mineral-rich water.
  • Supplements that may help: psyllium, certain probiotics and magnesium oxide.
  • A general high-fibre diet and senna lack convincing evidence for constipation specifically; the quality of most research is low.
Respalda:
  • Kiwi
  • Pan de centeno
7

Heat therapy for primary dysmenorrhea: a systematic review and meta-analysis of its effects on pain relief and quality of life

Jo J, Lee SH. Scientific Reports 8:16252, 2018
Revisión sistemática
Lo que dice y usamos
  • Two RCTs found favorable effects of heat therapy on menstrual pain compared with unheated placebo therapy.
  • heating pads compared favourably with painkillers in a small pooled analysis
  • the authors call it suggestive evidence from few, small trials; rigorous high-quality trials are still needed
Respalda:
  • Calor en la tripa
8

Midlands and North of England Stillbirth Study (MiNESS), BJOG 2017, as reported by Manchester University NHS Foundation Trust

Manchester University NHS Foundation Trust
Estudio
Lo que dice y usamos
  • going to sleep on the back was linked with a 2.3-fold higher risk of late stillbirth (after 28 weeks)
  • The advice to pregnant women is to go to sleep on their side for any episode of sleep in the third trimester
  • this includes daytime naps; if you wake on your back, just roll onto your side
Respalda:
  • Duerme de lado
  • Siesta corta
9

The effects of menstrual cycle phase on exercise performance in eumenorrheic women: a systematic review and meta-analysis

McNulty KL, Elliott-Sale KJ, Dolan E et al. Sports Medicine 50:1813-1827, 2020
Revisión sistemática
Lo que dice y usamos
  • exercise performance might be trivially reduced during the early follicular phase of the MC, compared to all other phases.
  • general guidelines on exercise performance across the MC cannot be formed
  • a personalised approach should be taken based on each individual's response to exercise performance across the MC.
Respalda:
  • Correr
  • Entrenamiento de fuerza
10

10 stress busters

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • Exercise will not make your stress disappear, but it can reduce some of the emotional intensity
  • A good support network of colleagues, friends and family can ease your work troubles
  • have some me time: set aside a couple of evenings a week for socialising, relaxing or exercise
  • Do not rely on alcohol, smoking and caffeine as your ways of coping.
  • Working smarter means prioritising your work, concentrating on the tasks that'll make a real difference.
  • at the end of each day, note three things that went well or that you are grateful for
  • take control of what you can; accept what you cannot change; help other people
Respalda:
  • Una afición nueva
  • Acepta lo que no puedes cambiar
  • Bebidas sin alcohol
  • Evita plazos ajustados
  • Ayuda a alguien
  • Tiempo para ti
  • Tres cosas buenas
11

5 steps to mental wellbeing

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • Connect with other people: take time each day to be with your family; arrange a day out with friends you have not seen for a while; have lunch with a colleague
  • Be physically active: find activities you enjoy and make them a part of your life
  • Learn new skills: try learning to cook something new; work on a DIY project; sign up for a course; try new hobbies that challenge you
  • Give to others: saying thank you; asking how people are and really listening; volunteering in your community
  • Pay attention to the present moment (mindfulness)
Respalda:
  • Una afición nueva
  • Bailar
  • Ayuda a alguien
  • Comer con alguien
  • Medita
  • Atención plena
  • Estiramientos
  • Habla con un amigo
12

Back pain

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • stay active and try to continue with your daily activities
  • do not stay in bed for long periods
  • Activities like walking, swimming, yoga and pilates may also help ease back pain
  • a heat pack or hot water bottle wrapped in a tea towel can ease stiffness or muscle spasms
Respalda:
  • Yoga suave
  • Levántate y muévete
  • Calor en la tripa
  • Pilates
  • Natación
  • Caminar
13

Back pain in pregnancy

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • bend your knees and keep your back straight when you lift or pick something up from the floor
  • avoid lifting heavy objects
  • get enough rest, particularly later in pregnancy
  • a massage or a warm bath may help
  • prenatal yoga or aquanatal (water-based) classes can help strengthen the muscles that support your back
  • contact your GP or midwife urgently if you have back pain in the second or third trimester (could be early labour), or with fever, vaginal bleeding or pain when you pee
Respalda:
  • Acuéstate pronto
  • Yoga suave
  • Natación
  • Aquagym
14

Breastfeeding and diet

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • at least 5 portions of different coloured fruit and vegetables a day
  • starchy foods, such as potatoes, bread, pasta, rice
  • protein foods, such as beans, pulses, fish, eggs and lean meat
  • dairy or dairy alternatives (fortified with calcium, vitamin D and, if vegan, iodine)
  • drinking plenty of fluids - have a drink beside you when you settle down to breastfeed
  • consider taking a daily supplement containing 10mcg of vitamin D during the autumn and winter months
  • Aim to eat at least 2 portions of fish a week, one of which should be oily.
  • no more than 2 portions of oily fish a week
  • no more than 200mg (caffeine) a day
  • If you’re breastfeeding, it’s recommended that you have no more than 200mg a day.
  • Caffeine can reach your baby through your breast milk.
  • But it’s a good idea to reduce how much caffeine you drink, especially when your baby is less than 6 months old.
Respalda:
  • Arándanos
  • Pollo
  • Lentejas
  • Matcha
  • Leche
  • Pescado azul
  • Cámbiate al descafeinado
  • Vitamina D
  • Agua
15

Breathing exercises for stress

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • Let your breath flow as deep down into your belly as is comfortable, without forcing it.
  • breathe in gently and regularly ... count steadily from 1 to 5 ... let it flow out gently, counting from 1 to 5 again
  • Repeat for at least 5 minutes.
  • a calming breathing technique for stress, anxiety and panic
Respalda:
  • Respiración profunda
16

Calcium

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • milk, cheese and other dairy foods
  • green leafy vegetables - such as curly kale, okra but not spinach
  • soya drinks with added calcium
  • bread and anything made with fortified flour
  • fish where you eat the bones - such as sardines and pilchards
  • spinach does contain high levels of calcium but the body cannot digest it all
  • Adults aged 19 to 64 and over need 700mg of calcium a day.
Respalda:
  • Queso curado
  • Verduras de hoja verde
  • Leche
  • Quimbombó
  • Sardinas
  • Espinacas
  • Yogur
17

Constipation

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • gradually increase the fibre in your diet
  • add some wheat bran, oats or linseed to your diet
  • drink plenty of water and other fluids and avoid alcohol
  • A daily walk or run can help you poo more regularly.
  • It's safe to try these simple measures when you're pregnant.
Respalda:
  • Alubias
  • Orejones
  • Higos
  • Kiwi
  • Linaza
  • Avena
  • Pera
  • Pan de centeno
18

Exercise in pregnancy

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • 150 minutes (2 and a half hours) of moderate intensity activity a week
  • Try to include 2 sessions of muscle strengthening exercises each week
  • Swimming can be good exercise during pregnancy as the water can relieve pressure on your muscles and joints.
  • Muscle strengthening exercises can include yoga, carrying shopping and carrying children.
  • do not do sports or activities where there's a risk of falling or bumping your tummy (hockey, rugby, mountain biking)
  • do not exercise on an empty stomach as this could make you faint
  • It's not recommended to start a new vigorous activity in pregnancy, such as running.
  • try to avoid any activity that involves lying flat on your back for more than a few minutes
Respalda:
  • Un tentempié antes del ejercicio
  • Bicicleta
  • Yoga suave
  • Ejercicios de suelo pélvico
  • Correr
  • Entrenamiento de fuerza
  • Natación
  • Caminar
  • Aquagym
19

Fat: the facts

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • olive oil, rapeseed oil and spreads made from these oils
  • avocados
  • some nuts, such as almonds, brazils, and peanuts
  • polyunsaturated: rapeseed, corn and sunflower oils; walnuts, almonds and cashews; oily fish such as salmon and mackerel
  • swap saturated fats for unsaturated fats
Respalda:
  • Almendras
  • Aguacate
  • Anacardos
  • Aceite de oliva
  • Nueces
20

Fish and shellfish

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • A healthy, balanced diet should include at least 2 portions of fish a week, including 1 of oily fish.
  • oily fish: herring, pilchards, salmon, sardines, sprats, trout, mackerel; tuna does not count as oily
  • no more than 2 portions of oily fish a week for women who are planning a pregnancy or may have a child one day, and in pregnancy and breastfeeding
  • Long-chain omega-3 can help to prevent heart disease.
  • omega-3 in pregnancy and breastfeeding can help the baby's nervous system develop
  • shellfish that are raw or not thoroughly cooked can contain harmful viruses and bacteria; pregnant women should avoid raw or lightly cooked shellfish
Respalda:
  • Pescado azul
  • Gambas
  • Sardinas
  • Atún
  • Pescado blanco
21

Foods to avoid in pregnancy

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • hard cheeses such as cheddar, gruyere and parmesan are safe; mould-ripened soft cheeses must be thoroughly cooked; avoid unpasteurised milk, cream and yoghurt
  • tuna: up to 4 cans or 2 tuna steaks a week; oily fish no more than 2 portions a week; avoid swordfish, shark and marlin; avoid raw shellfish
  • not have more than 200mg of caffeine a day
  • 75mg in a cup of tea - for example, black or green tea
  • Avoid liver and liver products.
  • Avoid raw or undercooked meat.
  • British Lion or Laid in Britain hen eggs can be eaten runny; other eggs should be well cooked
  • no more than 4 cups of herbal tea a day; avoid herbal teas containing liquorice root
Respalda:
  • Huevos
  • Queso curado
  • Infusión
  • Hígado
  • Matcha
  • Pescado azul
  • Gambas
  • Carne roja
  • Cámbiate al descafeinado
  • Atún
  • Yogur
22

Have a healthy diet in pregnancy

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • Eat at least 5 portions of a variety of fruit and vegetables every day.
  • starchy foods should be just over a third of what you eat; choose wholegrain and leave skins on potatoes
  • eat some protein every day: beans, pulses, fish, eggs, nuts, poultry, meat (avoid liver); cook meat thoroughly
  • Try to eat 2 portions of fish each week, 1 of which should be oily fish.
  • dairy gives calcium; choose unsweetened, calcium-fortified dairy alternatives; avoid unpasteurised cheese
  • healthy snacks: sandwiches or pitta with lean fillings and salad, raw vegetable sticks, low-fat lower-sugar yoghurt with fruit, dried fruit such as apricots, figs or prunes, vegetable or bean soup, porridge or unsweetened cereal with milk, fresh fruit, baked beans on toast
  • When you're pregnant you need to take a folic acid supplement as well.
  • you do not need to eat for two
Respalda:
  • Manzana
  • Plátano
  • Alubias
  • Arándanos
  • Arroz integral
  • Zanahorias
  • Cerezas
  • Pollo
  • Garbanzos
  • Comidas frías
  • Orejones
  • Huevos
  • Higos
  • Cereales enriquecidos
  • Uvas
  • Lentejas
  • Melón
  • Leche
  • Avena
  • Melocotones
  • Pera
  • Guisantes
  • Piña
  • Calabaza
  • Pasas
  • Zanahoria, pepino y pimiento
  • Sopa de verduras o legumbres
  • Pescado blanco
  • Pan integral
  • Yogur
23

Headaches

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • drink plenty of water
  • try to relax – stress can make headaches worse
  • common causes include stress, drinking too much alcohol, not drinking enough fluids, irregular meals, eye strain and periods or menopause
Respalda:
  • Bebidas sin alcohol
  • Respiración profunda
  • Medita
  • Agua
24

Headaches in pregnancy

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • drink plenty of fluids
  • get enough sleep
  • rest and relax, for example with pregnancy yoga
  • paracetamol is the first choice of painkiller in pregnancy; check with a pharmacist, midwife or GP
  • a severe headache, vision problems, pain just below the ribs, vomiting or sudden swelling can be signs of pre-eclampsia and need checking immediately
Respalda:
  • Acuéstate pronto
  • Yoga suave
  • Agua
25

How to get more fibre into your diet

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • our dietary fibre intake should increase to 30g a day
  • wholemeal or granary bread, wholewheat pasta, bulgur wheat, brown rice; porridge, as oats are a good source of fibre
  • Go for potatoes with their skins on
  • Add pulses like beans, lentils or chickpeas to stews, curries and salads
  • Include plenty of vegetables with meals
  • snacks: unsalted nuts or seeds, fresh fruit, vegetable sticks, rye crackers, oatcakes
  • eat dried fruit with meals, as it can cause tooth decay between meals
Respalda:
  • Almendras
  • Manzana
  • Patata asada
  • Alubias
  • Arroz integral
  • Zanahorias
  • Garbanzos
  • Orejones
  • Higos
  • Lentejas
  • Avena
  • Calabaza
  • Pipas de calabaza y girasol
  • Quinoa
  • Pasas
  • Zanahoria, pepino y pimiento
  • Pan de centeno
  • Boniato
  • Pan integral
26

Indigestion and heartburn in pregnancy

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • It can help to eat small meals often, rather than larger meals 3 times a day
  • to not eat within 3 hours of going to bed at night
  • Sit up straight when you eat and just after eating.
  • Cutting down on drinks containing caffeine, and foods that are rich, spicy or fatty, can also ease symptoms.
  • Propping your head and shoulders up when you go to bed can stop stomach acid coming up while you sleep.
Respalda:
  • Cena temprana
  • Eleva la cabeza en la cama
  • Siéntate erguida tras comer
  • Comidas más pequeñas y frecuentes
27

Insomnia

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • wake up and get out of bed at the same time every day
  • relax at least 1 hour before bed - for example, take a bath or read a book
  • make sure your bedroom is dark and quiet
  • exercise regularly during the day
  • do not smoke or drink alcohol, tea or coffee at least 6 hours before going to bed
  • do not eat a big meal late at night
  • do not exercise at least 4 hours before bed
  • do not watch television or use devices, like smartphones, right before going to bed
  • do not nap during the day (for people with insomnia)
  • only go to bed when you're sleepy
  • make sure your mattress, pillows and covers are comfortable
Respalda:
  • A la cama cuando tengas sueño
  • Dormitorio oscuro y silencioso
  • Cena temprana
  • Acuéstate pronto
  • Termina pronto de entrenar
  • Matcha
  • Nada de café después de comer
  • Lee antes de dormir
  • Misma hora de despertar
  • Sin pantallas antes de dormir
  • Siesta corta
  • Baño o ducha caliente
  • Hora de desconectar
28

Iodine

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • cows' milk and dairy products
  • eggs
  • sea fish
  • shellfish
  • Adults need 140 micrograms of iodine a day.
Respalda:
  • Huevos
  • Leche
  • Gambas
  • Pescado blanco
29

Iron

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • good sources: red meat; beans such as red kidney beans, edamame beans and chickpeas; nuts; dried fruit such as dried apricots; fortified breakfast cereals; soy bean flour; liver (but avoid this during pregnancy)
  • 14.8mg a day for women aged 19 to 49; 8.7mg a day for women aged 50 and over
  • women who lose a lot of blood during their period are at higher risk of iron deficiency anaemia and may need iron supplements
Respalda:
  • Almendras
  • Pregunta a tu médico por el hierro
  • Alubias
  • Garbanzos
  • Orejones
  • Higos
  • Cereales enriquecidos
  • Lentejas
  • Hígado
  • Carne roja
30

Keeping fit and healthy with a baby

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • If you had a straightforward birth, you can start gentle exercise as soon as you feel up to it: walking, gentle stretches and pelvic floor exercises.
  • You'll need to wait until 7 days after your postnatal bleeding has stopped before swimming.
  • It's usually a good idea to get advice at your 6-week postnatal check before starting any high-impact exercise, such as aerobics or running.
  • If you had a more complicated delivery or a caesarean, your recovery time will be longer.
Respalda:
  • Correr
  • Natación
  • Caminar
31

Meat in your diet

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • Red meat provides us with iron, zinc and B vitamins.
  • Meat is one of the main sources of vitamin B12 in the diet.
  • if you eat more than 90g of red or processed meat a day, cut down to 70g
  • When meat is cooked all the way through, its juices run clear and there is no pink or red meat left inside.
Respalda:
  • Pollo
  • Carne roja
32

PMS (premenstrual syndrome)

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • exercise regularly
  • eat a healthy, balanced diet
  • you may find eating frequent smaller meals every 2 to 3 hours better
  • get plenty of sleep
  • try reducing your stress by doing yoga or meditation
  • keep a diary of your symptoms for at least 2 menstrual cycles
  • do not smoke
  • do not drink too much alcohol
  • supplements such as vitamin B6, calcium, vitamin D and magnesium are mentioned; the page says evidence for them is limited and to check with a GP or pharmacist first
Respalda:
  • Bebidas sin alcohol
  • Yoga suave
  • Medita
  • Apunta tus síntomas
  • Comidas más pequeñas y frecuentes
  • Sin tabaco
33

Period pain

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • have a warm bath or shower
  • use a heat pad or hot water bottle wrapped in a tea towel on your tummy
  • try massaging your tummy and back
  • try some gentle exercise like yoga, swimming, walking or cycling
  • Cutting down on alcohol and not smoking may also help ease period pain.
Respalda:
  • Bebidas sin alcohol
  • Bicicleta
  • Yoga suave
  • Calor en la tripa
  • Masajea tu tripa y espalda
  • Sin tabaco
  • Natación
  • Caminar
  • Baño o ducha caliente
34

Physical activity guidelines for adults aged 19 to 64

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week
  • strengthening activities that work all the major muscle groups on at least 2 days a week
  • moderate: brisk walking, water aerobics, riding a bike, dancing, doubles tennis, hiking
  • vigorous: running, swimming, riding a bike fast or on hills, walking up the stairs, skipping, aerobics
  • strengthening: carrying heavy shopping bags, yoga, pilates, tai chi, lifting weights, resistance bands, push-ups and sit-ups
  • reduce time spent sitting or lying down and break up long periods of not moving with some activity
Respalda:
  • Bicicleta
  • Bailar
  • Yoga suave
  • Levántate y muévete
  • Senderismo
  • Pilates
  • Correr
  • Entrenamiento de fuerza
  • Estiramientos
  • Natación
  • Taichí
  • Caminar
  • Aquagym
35

Planning your pregnancy

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • Take vitamins and supplements, including vitamin D and folic acid.
  • Not drinking alcohol, and getting support to stop smoking.
  • If your weight is too low or too high it can make it harder to get pregnant.
Respalda:
  • Bebidas sin alcohol
  • Ácido fólico
  • Sin tabaco
36

Sleep and tiredness after having a baby

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • Try to rest when your baby sleeps.
  • If you have a partner, ask them to help. (a night feed or morning nappies)
  • You could ask a relative or friend to come round and look after your baby while you have a nap.
  • Try to get out for a walk every day with your baby
  • not being able to sleep even when the baby sleeps, or feeling tired all the time, can be signs of postnatal depression; talk to a GP or health visitor
Respalda:
  • Pide ayuda
  • Acuéstate pronto
  • Descansa cuando el bebé duerma
  • Repartid las tomas nocturnas
  • Siesta corta
  • Habla con un amigo
  • Caminar
  • Paseo con el carrito
37

Swollen ankles, feet and fingers in pregnancy

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • avoid standing for long periods
  • wear comfortable shoes and socks, avoid anything tight
  • try to rest with your feet up as much as you can
  • go for regular walks during the day, or do foot exercises
  • foot exercises: bend and stretch each foot up and down 30 times, rotate each foot 8 times one way and 8 times the other
  • a sudden increase in swelling of the face, hands or feet, a very bad headache or vision problems can be signs of pre-eclampsia: contact your midwife, GP or maternity unit immediately
Respalda:
  • Pies en alto
  • Levántate y muévete
  • Caminar
38

Vitamin A

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • The main food sources of beta-carotene are yellow, red and green (leafy) vegetables, such as spinach, carrots, sweet potatoes and red peppers.
  • Liver is a particularly rich source of vitamin A; you may be at risk of having too much vitamin A if you have it more than once a week.
  • If you're pregnant you should avoid eating liver or liver products.
  • Women who have been through the menopause should not have more than 1.5 mg of vitamin A a day from food and supplements.
Respalda:
  • Hígado
  • Calabaza
39

Vitamin D

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • from about late March or early April to the end of September most people can make the vitamin D they need from sunlight (UK)
  • oily fish - such as salmon, sardines, trout, herring or mackerel
  • a daily supplement containing 10 micrograms of vitamin D during the autumn and winter
  • always remember to cover up or protect your skin if you're out in the sun for long periods
Respalda:
  • Luz del día
  • Pescado azul
  • Sardinas
  • Vitamina D
40

Vitamins, supplements and nutrition in pregnancy

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • 400 micrograms of folic acid every day - from before you're pregnant until you're 12 weeks pregnant
  • You need 10 micrograms of vitamin D each day.
  • Lean meat, green leafy vegetables, dried fruit and nuts contain iron.
  • vitamin C: oranges and orange juice, red and green peppers, strawberries, blackcurrants, broccoli, brussels sprouts, potatoes
  • calcium: milk, cheese and yoghurt, tofu, soya drinks with added calcium, fortified bread, fish with edible bones, green leafy vegetables such as rocket, watercress or curly kale
  • Do not take cod liver oil or any supplements containing vitamin A (retinol) when you're pregnant.
Respalda:
  • Patata asada
  • Grosellas negras
  • Brócoli
  • Coles de Bruselas
  • Orejones
  • Ácido fólico
  • Verduras de hoja verde
  • Naranjas
  • Pimientos
  • Sardinas
  • Fresas
  • Tofu
  • Vitamina D
41

Vomiting and morning sickness

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • get plenty of rest (tiredness can make nausea worse)
  • avoid foods or smells that make you feel sick
  • eat something like dry toast or a plain biscuit in the morning
  • eat small, frequent meals of plain foods that are high in carbohydrate and low in fat (bread, rice, crackers, pasta)
  • eat cold foods rather than hot ones if the smell of hot meals makes you feel sick
  • drink plenty of fluids, such as water (sipping little and often may help)
  • eat foods or drinks containing ginger (check with a pharmacist before taking ginger supplements)
  • acupressure wristbands may help, but the evidence is limited
Respalda:
  • Pulsera de acupresión
  • Comidas frías
  • Pepino
  • Tostadas o galletas saladas
  • Acuéstate pronto
  • Jengibre
  • Uvas
  • Arroz o pasta sin salsa
  • Siesta corta
  • Comidas más pequeñas y frecuentes
  • Agua
42

Warfarin

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • Foods high in vitamin K, such as broccoli, spinach and other green leafy vegetables, can affect how warfarin works.
  • You can still eat these foods, but talk to your warfarin clinic for advice.
  • do not drink grapefruit juice
  • do not have cranberry juice or cranberry products
Respalda:
  • Brócoli
  • Verduras de hoja verde
  • Naranjas
  • Espinacas
43

Water, drinks and your health

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • aim to drink 6 to 8 cups or glasses of fluid a day
  • you may need more if pregnant or breastfeeding, in hot weather, active for long periods or ill
  • Water, lower-fat milk and lower-sugar drinks, including tea and coffee, all count
  • some fluid comes from food
  • do not have more than 200mg of caffeine a day if you're pregnant
Respalda:
  • Pepino
  • Infusión
  • Matcha
  • Agua
  • Sandía
44

Your post-pregnancy body

NHS (UK)
Guía de un servicio de salud
Lo que dice y usamos
  • Aim to build up to 10 repeats of each exercise, at least 3 times a day. (pelvic floor)
  • Try to avoid exercises such as sit-ups, planks and high-impact exercises to start with.
  • avoid straining on the toilet and heavy lifting
  • see a GP or physiotherapist if your stomach muscles are still separated at 8 weeks
Respalda:
  • Pide ayuda
  • Evita cargar peso
  • Yoga suave
  • Ejercicios de suelo pélvico
  • Pilates
  • Entrenamiento de fuerza
45

Things you can do to help menopause and perimenopause symptoms

NHS (UK), reviewed 19 May 2026
Guía de un servicio de salud
Lo que dice y usamos
  • wearing lightweight clothing
  • keeping your bedroom cool at night
  • avoid or reduce potential triggers, such as spicy food, caffeine, hot drinks, smoking and alcohol
  • try to get plenty of rest, including keeping to regular sleep routines
  • do relaxing activities
  • eat calcium-rich food like milk, yoghurt and kale, if you can, to keep your bones healthy
  • get some sunlight on your skin as this triggers the production of vitamin D
  • take vitamin D supplements
  • exercise regularly, with focus on weight-bearing exercises to build strength
  • try to eat a healthy, balanced diet
Respalda:
  • Bebidas sin alcohol
  • Habitación fresca
  • Luz del día
  • Acuéstate pronto
  • Aire fresco
  • Queso curado
  • Hierbas y especias
  • Verduras de hoja verde
  • Matcha
  • Leche
  • Setas
  • Comida sin picante
  • Quimbombó
  • Misma hora de despertar
  • Sin tabaco
  • Entrenamiento de fuerza
  • Cámbiate al descafeinado
  • Tofu
  • Vitamina D
  • Agua
  • Sandía
  • Hora de desconectar
  • Yogur
46

Pelvic floor exercises during pregnancy (patient leaflet)

NHS Scotland, Right Decisions
Guía de un servicio de salud
Lo que dice y usamos
  • help prevent ongoing leaking of urine after the birth
  • strengthening the pelvic floor muscles during and after pregnancy is essential (vaginal or caesarean birth)
  • fast squeezes, up to ten in a row; slow holds up to 10 seconds, up to 10 times; do not hold your breath
  • at least 3 times a day
Respalda:
  • Ejercicios de suelo pélvico
47

Iron: fact sheet for consumers

NIH Office of Dietary Supplements (US)
Guía de un servicio de salud
Lo que dice y usamos
  • Lean meat, seafood, and poultry
  • Iron-fortified breakfast cereals and breads
  • White beans, lentils, spinach, kidney beans, and peas
  • Nuts and some dried fruits, such as raisins
  • iron from plants is absorbed better with foods that contain vitamin C, such as citrus fruits, strawberries, sweet peppers, tomatoes, and broccoli
  • teen girls and women with heavy periods are more likely to have trouble getting enough iron; recommended 18 mg a day for women 19-50, 27 mg in pregnancy, 8 mg for men
Respalda:
  • Alubias
  • Grosellas negras
  • Brócoli
  • Coles de Bruselas
  • Pollo
  • Cereales enriquecidos
  • Guayaba
  • Kiwi
  • Verduras de hoja verde
  • Lentejas
  • Melón
  • Naranjas
  • Guisantes
  • Pimientos
  • Gambas
  • Pasas
  • Espinacas
  • Fresas
  • Tomates
48

Magnesium: fact sheet for consumers

NIH Office of Dietary Supplements (US)
Guía de un servicio de salud
Lo que dice y usamos
  • Legumes, nuts, seeds, whole grains, and green leafy vegetables (such as spinach)
  • Fortified breakfast cereals and other fortified foods
  • Milk, yogurt, and some other milk products
Respalda:
  • Almendras
  • Arroz integral
  • Anacardos
  • Avena
  • Pipas de calabaza y girasol
  • Espinacas
  • Nueces
49

Vitamin C: fact sheet for consumers

NIH Office of Dietary Supplements (US)
Guía de un servicio de salud
Lo que dice y usamos
  • Citrus fruits (such as oranges and grapefruit) and their juices as well as red and green pepper and kiwifruit
  • Other fruits and vegetables - such as broccoli, strawberries, cantaloupe, baked potatoes, and tomatoes
Respalda:
  • Patata asada
  • Brócoli
  • Guayaba
  • Kiwi
  • Melón
  • Naranjas
  • Pimientos
  • Tomates
50

Vitamin D: fact sheet for consumers

NIH Office of Dietary Supplements (US)
Guía de un servicio de salud
Lo que dice y usamos
  • Some mushrooms have been exposed to ultraviolet light to increase their vitamin D content.
  • Fatty fish (like trout, salmon, tuna, and mackerel) and fish liver oils are among the best natural sources of vitamin D.
  • Beef liver, egg yolks, and cheese have small amounts of vitamin D.
  • many plant milks and some cereals, yoghurts and orange juices are fortified
Respalda:
  • Huevos
  • Cereales enriquecidos
  • Setas
51

Premenstrual syndrome (PMS)

Office on Women's Health, US Department of Health and Human Services
Guía de un servicio de salud
Lo que dice y usamos
  • Avoiding foods and drinks with caffeine, salt, and sugar in the two weeks before your period may lessen many PMS symptoms.
  • Get regular aerobic physical activity throughout the month.
  • Try to get about eight hours of sleep each night.
  • Lack of sleep is linked to depression and anxiety and can make PMS symptoms such as moodiness worse.
  • healthy ways to cope with stress: talking with friends or journaling; some women find yoga, massage or meditation helpful
  • Studies show that calcium can help reduce some PMS symptoms, such as fatigue, cravings, and depression.
  • Magnesium may help relieve some PMS symptoms, including migraines.
  • an omega-3/omega-6 supplement of 1 to 2 grams may help reduce cramps and other PMS symptoms
  • Talk to your doctor before taking any supplement.
Respalda:
  • Almendras
  • Manzana
  • Plátano
  • Anacardos
  • Cerezas
  • Acuéstate pronto
  • Fruta en vez de dulces
  • Queso curado
  • Infusión
  • Hierbas y especias
  • Masajea tu tripa y espalda
  • Matcha
  • Leche
  • Pescado azul
  • Quimbombó
  • Pipas de calabaza y girasol
  • Zanahoria, pepino y pimiento
  • Correr
  • Cámbiate al descafeinado
  • Boniato
  • Habla con un amigo
  • Tofu
  • Sopa de verduras o legumbres
  • Caminar
  • Nueces
  • Escríbelo
  • Yogur
52

Effect of fennel on primary dysmenorrhea: a systematic review and meta-analysis

Shahrahmani H, Ghazanfarpour M, Shahrahmani N et al. J Complement Integr Med 18(2):261-269, 2021
Revisión sistemática
Lo que dice y usamos
  • F. vulgare intake decreased significantly the intensity of dysmenorrhea compared to the placebo.
  • pooled from seven small trials, mostly from one country; trials used fennel extracts, drops or oil, not tea or the vegetable
  • the claim that it equals NSAIDs rests on a non-significant difference, so treat it as unproven
Respalda:
  • Hinojo
53

Limiting your caffeine intake in pregnancy

Tommy's (UK pregnancy charity)
Información para pacientes
Lo que dice y usamos
  • Caffeine is found in tea and coffee, cola, other soft drinks and chocolate.
Respalda:
  • Chocolate negro
  • Nada de café después de comer
  • Cámbiate al descafeinado

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