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Prendre soin aujourd’hui

Chaque jour, l’application choisit quelques aliments et de petites choses à faire ou à bouger, selon votre étape de vie et le moment de votre cycle. Chaque suggestion, et chaque raison donnée, vient des sources ci-dessous. Nous n’utilisons que ce que dit une source et n’ajoutons aucune affirmation de notre cru.

Informations générales, pas un avis médical. Si vous avez une maladie, êtes enceinte ou prenez un traitement, demandez à votre médecin, sage-femme ou pharmacien ce qui vous convient.

Comment se font les choix

Chaque élément a ses propres raisons pour chaque étape de vie et phase du cycle, rédigées à partir de ses sources. L’application ne suggère un élément que là où ses sources l’appuient.

Les précautions viennent aussi des sources

Quand une source fixe une limite, par exemple pendant la grossesse, l’élément porte cette note sous forme d’un doux « Doucement », dans les termes de la source.

Surtout des services de santé et des revues

43 des 55 sources sont des recommandations de services de santé nationaux et d’organismes professionnels ; les autres sont des revues systématiques, des études et des données alimentaires.

Citations dans l’anglais d’origine

Les lignes sous « Ce qu’elle dit et que nous utilisons » sont citées telles qu’écrites dans chaque source, pour que rien ne change à la traduction.

Sources (55)

Consultées en octobre 2026. Touchez un titre pour ouvrir la source.

1

Exercise for dysmenorrhoea

Armour M, Ee CC, Naidoo D et al. Cochrane Database of Systematic Reviews, 2019
Revue systématique
Ce qu’elle dit et que nous utilisons
  • 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.
Appuie :
  • Marcher
2

Effects of light on human circadian rhythms, sleep and mood

Blume C, Garbazza C, Spitschan M. Somnologie 23:147-156, 2019
Revue systématique
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Chambre sombre et calme
  • Lumière du jour
  • Air frais
  • Lumière du matin
  • Pas d'écrans avant 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)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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.
Appuie :
  • Kiwi
  • Pain de seigle
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
Revue systématique
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Bouillotte sur le ventre
8

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

Manchester University NHS Foundation Trust
Étude
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Endors-toi sur le côté
  • Courte sieste
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
Revue systématique
Ce qu’elle dit et que nous utilisons
  • 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.
Appuie :
  • Course à pied
  • Renforcement musculaire
10

10 stress busters

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Un nouveau loisir
  • Lâche prise
  • Boissons sans alcool
  • Évite les délais serrés
  • Aide quelqu'un
  • Du temps pour toi
  • Trois bonnes choses
11

5 steps to mental wellbeing

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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)
Appuie :
  • Un nouveau loisir
  • Danse
  • Aide quelqu'un
  • Déjeuner avec quelqu'un
  • Médite
  • Pleine conscience
  • Étirements
  • Parle à un proche
12

Back pain

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Yoga doux
  • Lève-toi et bouge
  • Bouillotte sur le ventre
  • Pilates
  • Natation
  • Marcher
13

Back pain in pregnancy

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Couche-toi tôt
  • Yoga doux
  • Natation
  • Aquagym
14

Breastfeeding and diet

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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.
Appuie :
  • Myrtilles
  • Poulet
  • Lentilles
  • Matcha
  • Lait
  • Poisson gras
  • Passe au déca
  • Vitamine D
  • Eau
15

Breathing exercises for stress

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Respiration profonde
16

Calcium

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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.
Appuie :
  • Fromage à pâte dure
  • Légumes verts à feuilles
  • Lait
  • Gombo
  • Sardines
  • Épinards
  • Yaourt
17

Constipation

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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.
Appuie :
  • Haricots
  • Abricots secs
  • Figues
  • Kiwi
  • Graines de lin
  • Flocons d'avoine
  • Poire
  • Pain de seigle
18

Exercise in pregnancy

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Une collation avant le sport
  • Vélo
  • Yoga doux
  • Exercices du périnée
  • Course à pied
  • Renforcement musculaire
  • Natation
  • Marcher
  • Aquagym
19

Fat: the facts

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Amandes
  • Avocat
  • Noix de cajou
  • Huile d'olive
  • Noix
20

Fish and shellfish

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Poisson gras
  • Crevettes
  • Sardines
  • Thon
  • Poisson blanc
21

Foods to avoid in pregnancy

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Œufs
  • Fromage à pâte dure
  • Tisane
  • Foie
  • Matcha
  • Poisson gras
  • Crevettes
  • Viande rouge
  • Passe au déca
  • Thon
  • Yaourt
22

Have a healthy diet in pregnancy

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Pomme
  • Banane
  • Haricots
  • Myrtilles
  • Riz complet
  • Carottes
  • Cerises
  • Poulet
  • Pois chiches
  • Repas froids
  • Abricots secs
  • Œufs
  • Figues
  • Céréales enrichies
  • Raisin
  • Lentilles
  • Melon
  • Lait
  • Flocons d'avoine
  • Pêches
  • Poire
  • Petits pois
  • Ananas
  • Courge
  • Raisins secs
  • Carotte, concombre et poivron crus
  • Soupe de légumes ou de haricots
  • Poisson blanc
  • Pain complet
  • Yaourt
23

Headaches

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Boissons sans alcool
  • Respiration profonde
  • Médite
  • Eau
24

Headaches in pregnancy

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Couche-toi tôt
  • Yoga doux
  • Eau
25

How to get more fibre into your diet

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Amandes
  • Pomme
  • Pomme de terre au four
  • Haricots
  • Riz complet
  • Carottes
  • Pois chiches
  • Abricots secs
  • Figues
  • Lentilles
  • Flocons d'avoine
  • Courge
  • Graines de courge et de tournesol
  • Quinoa
  • Raisins secs
  • Carotte, concombre et poivron crus
  • Pain de seigle
  • Patate douce
  • Pain complet
26

Indigestion and heartburn in pregnancy

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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.
Appuie :
  • Dîner tôt
  • Surélève ta tête au lit
  • Reste assise après les repas
  • Petits repas fréquents
27

Insomnia

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Au lit quand tu as sommeil
  • Chambre sombre et calme
  • Dîner tôt
  • Couche-toi tôt
  • Termine tes séances tôt
  • Matcha
  • Pas de café après le déjeuner
  • Lis avant de dormir
  • Même heure de réveil
  • Pas d'écrans avant de dormir
  • Courte sieste
  • Bain ou douche chaude
  • Une heure au calme
28

Iodine

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • cows' milk and dairy products
  • eggs
  • sea fish
  • shellfish
  • Adults need 140 micrograms of iodine a day.
Appuie :
  • Œufs
  • Lait
  • Crevettes
  • Poisson blanc
29

Iron

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Amandes
  • Parle du fer à ton médecin
  • Haricots
  • Pois chiches
  • Abricots secs
  • Figues
  • Céréales enrichies
  • Lentilles
  • Foie
  • Viande rouge
30

Keeping fit and healthy with a baby

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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.
Appuie :
  • Course à pied
  • Natation
  • Marcher
31

Meat in your diet

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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.
Appuie :
  • Poulet
  • Viande rouge
32

PMS (premenstrual syndrome)

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Boissons sans alcool
  • Yoga doux
  • Médite
  • Note tes symptômes
  • Petits repas fréquents
  • Sans tabac
33

Period pain

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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.
Appuie :
  • Boissons sans alcool
  • Vélo
  • Yoga doux
  • Bouillotte sur le ventre
  • Masse ton ventre et ton dos
  • Sans tabac
  • Natation
  • Marcher
  • Bain ou douche chaude
34

Physical activity guidelines for adults aged 19 to 64

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Vélo
  • Danse
  • Yoga doux
  • Lève-toi et bouge
  • Randonnée
  • Pilates
  • Course à pied
  • Renforcement musculaire
  • Étirements
  • Natation
  • Tai-chi
  • Marcher
  • Aquagym
35

Planning your pregnancy

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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.
Appuie :
  • Boissons sans alcool
  • Acide folique
  • Sans tabac
36

Sleep and tiredness after having a baby

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Demande de l'aide
  • Couche-toi tôt
  • Repose-toi quand bébé dort
  • Partagez les tétées de nuit
  • Courte sieste
  • Parle à un proche
  • Marcher
  • Balade avec la poussette
37

Swollen ankles, feet and fingers in pregnancy

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Pieds surélevés
  • Lève-toi et bouge
  • Marcher
38

Vitamin A

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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.
Appuie :
  • Foie
  • Courge
39

Vitamin D

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Lumière du jour
  • Poisson gras
  • Sardines
  • Vitamine D
40

Vitamins, supplements and nutrition in pregnancy

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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.
Appuie :
  • Pomme de terre au four
  • Cassis
  • Brocoli
  • Choux de Bruxelles
  • Abricots secs
  • Acide folique
  • Légumes verts à feuilles
  • Oranges
  • Poivrons
  • Sardines
  • Fraises
  • Tofu
  • Vitamine D
41

Vomiting and morning sickness

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Bracelet d'acupression
  • Repas froids
  • Concombre
  • Pain grillé ou crackers
  • Couche-toi tôt
  • Gingembre
  • Raisin
  • Riz ou pâtes nature
  • Courte sieste
  • Petits repas fréquents
  • Eau
42

Warfarin

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Brocoli
  • Légumes verts à feuilles
  • Oranges
  • Épinards
43

Water, drinks and your health

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Concombre
  • Tisane
  • Matcha
  • Eau
  • Pastèque
44

Your post-pregnancy body

NHS (UK)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Demande de l'aide
  • Évite de porter lourd
  • Yoga doux
  • Exercices du périnée
  • Pilates
  • Renforcement musculaire
45

Things you can do to help menopause and perimenopause symptoms

NHS (UK), reviewed 19 May 2026
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Boissons sans alcool
  • Pièce fraîche
  • Lumière du jour
  • Couche-toi tôt
  • Air frais
  • Fromage à pâte dure
  • Herbes et épices
  • Légumes verts à feuilles
  • Matcha
  • Lait
  • Champignons
  • Repas non épicés
  • Gombo
  • Même heure de réveil
  • Sans tabac
  • Renforcement musculaire
  • Passe au déca
  • Tofu
  • Vitamine D
  • Eau
  • Pastèque
  • Une heure au calme
  • Yaourt
46

Pelvic floor exercises during pregnancy (patient leaflet)

NHS Scotland, Right Decisions
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Exercices du périnée
47

Iron: fact sheet for consumers

NIH Office of Dietary Supplements (US)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Haricots
  • Cassis
  • Brocoli
  • Choux de Bruxelles
  • Poulet
  • Céréales enrichies
  • Goyave
  • Kiwi
  • Légumes verts à feuilles
  • Lentilles
  • Melon
  • Oranges
  • Petits pois
  • Poivrons
  • Crevettes
  • Raisins secs
  • Épinards
  • Fraises
  • Tomates
48

Magnesium: fact sheet for consumers

NIH Office of Dietary Supplements (US)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Amandes
  • Riz complet
  • Noix de cajou
  • Flocons d'avoine
  • Graines de courge et de tournesol
  • Épinards
  • Noix
49

Vitamin C: fact sheet for consumers

NIH Office of Dietary Supplements (US)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Pomme de terre au four
  • Brocoli
  • Goyave
  • Kiwi
  • Melon
  • Oranges
  • Poivrons
  • Tomates
50

Vitamin D: fact sheet for consumers

NIH Office of Dietary Supplements (US)
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Œufs
  • Céréales enrichies
  • Champignons
51

Premenstrual syndrome (PMS)

Office on Women's Health, US Department of Health and Human Services
Recommandation d’un service de santé
Ce qu’elle dit et que nous utilisons
  • 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.
Appuie :
  • Amandes
  • Pomme
  • Banane
  • Noix de cajou
  • Cerises
  • Couche-toi tôt
  • Des fruits plutôt que des sucreries
  • Fromage à pâte dure
  • Tisane
  • Herbes et épices
  • Masse ton ventre et ton dos
  • Matcha
  • Lait
  • Poisson gras
  • Gombo
  • Graines de courge et de tournesol
  • Carotte, concombre et poivron crus
  • Course à pied
  • Passe au déca
  • Patate douce
  • Parle à un proche
  • Tofu
  • Soupe de légumes ou de haricots
  • Marcher
  • Noix
  • Écris-le
  • Yaourt
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
Revue systématique
Ce qu’elle dit et que nous utilisons
  • 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
Appuie :
  • Fenouil
53

Limiting your caffeine intake in pregnancy

Tommy's (UK pregnancy charity)
Information patient
Ce qu’elle dit et que nous utilisons
  • Caffeine is found in tea and coffee, cola, other soft drinks and chocolate.
Appuie :
  • Chocolat noir
  • Pas de café après le déjeuner
  • Passe au déca

Chaque élément et ses sources (139)

Les numéros renvoient aux sources ci-dessus.

  • Un nouveau loisir À faire 1011
  • Une collation avant le sport À manger 18
  • Lâche prise À faire 10
  • Bracelet d'acupression À faire 41
  • Boissons sans alcool À manger 102332333545
  • Amandes À manger 1925294851
  • Pomme À manger 222551
  • Demande de l'aide À faire 3644
  • Parle du fer à ton médecin À faire 29
  • Avocat À manger 19
  • Évite de porter lourd À faire 44
  • Évite les délais serrés À faire 10
  • Pomme de terre au four À manger 254049
  • Banane À manger 2251
  • Haricots À manger 1722252947
  • Au lit quand tu as sommeil À faire 27
  • Cassis À manger 4047
  • Myrtilles À manger 1422
  • Brocoli À manger 40424749
  • Riz complet À manger 222548
  • Choux de Bruxelles À manger 4047
  • Carottes À manger 2225
  • Noix de cajou À manger 194851
  • Cerises À manger 2251
  • Poulet À manger 14223147
  • Pois chiches À manger 222529
  • Repas froids À manger 2241
  • Pièce fraîche À faire 45
  • Concombre À manger 4143
  • Vélo Bouger 183334
  • Danse Bouger 1134
  • Chocolat noir À manger 53
  • Chambre sombre et calme À faire 227
  • Lumière du jour À faire 23945
  • Respiration profonde À faire 1523
  • Abricots secs À manger 1722252940
  • Pain grillé ou crackers À manger 41
  • Dîner tôt À manger 2627
  • Couche-toi tôt À faire 13242736414551
  • Œufs À manger 21222850
  • Pieds surélevés À faire 37
  • Fenouil À manger 52
  • Figues À manger 17222529
  • Termine tes séances tôt À faire 27
  • Acide folique À faire 3540
  • Céréales enrichies À manger 22294750
  • Air frais À faire 245
  • Des fruits plutôt que des sucreries À manger 51
  • Yoga doux Bouger 1213182432333444
  • Lève-toi et bouge Bouger 123437
  • Gingembre À manger 341
  • Endors-toi sur le côté À faire 8
  • Raisin À manger 2241
  • Goyave À manger 474954
  • Fromage à pâte dure À manger 16214551
  • Bouillotte sur le ventre À faire 71233
  • Aide quelqu'un À faire 1011
  • Tisane À manger 214351
  • Herbes et épices À manger 4551
  • Randonnée Bouger 3455
  • Kiwi À manger 4174749
  • Légumes verts à feuilles À manger 1640424547
  • Lentilles À manger 1422252947
  • Graines de lin À manger 17
  • Foie À manger 212938
  • Déjeuner avec quelqu'un À faire 11
  • Masse ton ventre et ton dos À faire 3351
  • Matcha À manger 142127434551
  • Du temps pour toi À faire 10
  • Médite À faire 112332
  • Melon À manger 224749
  • Lait À manger 141622284551
  • Pleine conscience À faire 11
  • Lumière du matin À faire 2
  • Champignons À manger 4550
  • Pas de café après le déjeuner À manger 2753
  • Repas non épicés À manger 45
  • Note tes symptômes À faire 32
  • Flocons d'avoine À manger 17222548
  • Poisson gras À manger 1420213951
  • Gombo À manger 164551
  • Huile d'olive À manger 19
  • Oranges À manger 40424749
  • Pêches À manger 22
  • Poire À manger 1722
  • Petits pois À manger 2247
  • Exercices du périnée Bouger 184446
  • Poivrons À manger 404749
  • Pilates Bouger 123444
  • Ananas À manger 22
  • Riz ou pâtes nature À manger 41
  • Crevettes À manger 20212847
  • Courge À manger 222538
  • Graines de courge et de tournesol À manger 254851
  • Quinoa À manger 25
  • Surélève ta tête au lit À faire 26
  • Raisins secs À manger 222547
  • Carotte, concombre et poivron crus À manger 222551
  • Lis avant de dormir À faire 27
  • Viande rouge À manger 212931
  • Repose-toi quand bébé dort À faire 36
  • Course à pied Bouger 918303451
  • Pain de seigle À manger 41725
  • Même heure de réveil À faire 2745
  • Sardines À manger 16203940
  • Pas d'écrans avant de dormir À faire 227
  • Partagez les tétées de nuit À faire 36
  • Courte sieste À faire 58273641
  • Reste assise après les repas À faire 26
  • Petits repas fréquents À manger 263241
  • Épinards À manger 16424748
  • Sans tabac À faire 32333545
  • Fraises À manger 4047
  • Renforcement musculaire Bouger 918344445
  • Étirements Bouger 1134
  • Passe au déca À manger 1421455153
  • Patate douce À manger 2551
  • Natation Bouger 121318303334
  • Tai-chi Bouger 34
  • Parle à un proche À faire 113651
  • Trois bonnes choses À faire 10
  • Du temps dans la nature À faire 55
  • Tofu À manger 404551
  • Tomates À manger 4749
  • Thon À manger 2021
  • Soupe de légumes ou de haricots À manger 2251
  • Vitamine D À faire 14394045
  • Marcher Bouger 11218303334363751
  • Balade avec la poussette Bouger 36
  • Noix À manger 194851
  • Bain ou douche chaude À faire 62733
  • Eau À manger 142324414345
  • Aquagym Bouger 131834
  • Pastèque À manger 4345
  • Poisson blanc À manger 202228
  • Pain complet À manger 2225
  • Une heure au calme À faire 2745
  • Écris-le À faire 51
  • Yaourt À manger 1621224551

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