Источники (55)

Прочитаны в октябре 2026 г. Нажмите на название, чтобы открыть источник.

Exercise for dysmenorrhoea

Armour M, Ee CC, Naidoo D et al. Cochrane Database of Systematic Reviews, 2019

Систематический обзор

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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.

Подтверждает:

Прогулка

Effects of light on human circadian rhythms, sleep and mood

Blume C, Garbazza C, Spitschan M. Somnologie 23:147-156, 2019

Систематический обзор

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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

Подтверждает:

Тёмная, тихая спальня
Дневной свет
Свежий воздух
Утренний свет
Без экранов перед сном

Efficacy of ginger for alleviating the symptoms of primary dysmenorrhea: a systematic review and meta-analysis of randomized clinical trials

Daily JW, Zhang X, Kim DS, Park S. Pain Medicine 16(12):2243-2255, 2015

Систематический обзор

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Collectively these RCTs provide suggestive evidence for the effectiveness of 750-2000 mg ginger powder (during the first 3-4 days of the cycle)
only four placebo-controlled trials could be pooled

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Имбирь

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)

Рекомендации службы здравоохранения

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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.

Подтверждает:

Киви
Ржаной хлеб

Effects of a short daytime nap on the cognitive performance: a systematic review and meta-analysis

Dutheil F, Danini B, Bagheri R et al. Int J Environ Res Public Health 18(19):10212, 2021

Систематический обзор

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daytime napping in the afternoon improved cognitive performance
benefits mostly lasted up to two hours; nearly all studies were done in laboratories

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Короткий сон днём

Before-bedtime passive body heating by warm shower or bath to improve sleep: a systematic review and meta-analysis

Haghayegh S, Khoshnevis S, Smolensky MH, Diller KR, Castriotta RJ. Sleep Medicine Reviews 2019;46:124-135

Систематический обзор

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Water at about 40 to 42.5 C (104 to 109 F) improved self-rated sleep quality.
Scheduled 1 to 2 hours before bedtime, it shortened the time to fall asleep by about 10 minutes on average.

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Тёплая ванна или душ

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

Систематический обзор

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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

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Грелка на живот

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

Manchester University NHS Foundation Trust

Исследование

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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

Подтверждает:

Засыпай на боку
Короткий сон днём

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

Систематический обзор

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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.

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Бег
Силовые тренировки

10 stress busters

NHS (UK)

Рекомендации службы здравоохранения

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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

Подтверждает:

Новое хобби
Прими то, что не изменить
Безалкогольные напитки
Избегай жёстких сроков
Помоги кому-нибудь
Время для себя
Три хороших события

5 steps to mental wellbeing

NHS (UK)

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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)

Подтверждает:

Новое хобби
Танцы
Помоги кому-нибудь
Обед с кем-нибудь
Медитация
Осознанность
Растяжка
Поговори с другом

Back pain

NHS (UK)

Рекомендации службы здравоохранения

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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

Подтверждает:

Мягкая йога
Встань и подвигайся
Грелка на живот
Пилатес
Плавание
Прогулка

Back pain in pregnancy

NHS (UK)

Рекомендации службы здравоохранения

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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

Подтверждает:

Ляг пораньше
Мягкая йога
Плавание
Аквааэробика

Breastfeeding and diet

NHS (UK)

Рекомендации службы здравоохранения

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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.

Подтверждает:

Черника
Курица
Чечевица
Матча
Молоко
Жирная рыба
Перейди на без кофеина
Витамин D
Вода

Breathing exercises for stress

NHS (UK)

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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

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Глубокое дыхание

Calcium

NHS (UK)

Рекомендации службы здравоохранения

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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.

Подтверждает:

Твёрдый сыр
Листовая зелень
Молоко
Бамия
Сардины
Шпинат
Йогурт

Constipation

NHS (UK)

Рекомендации службы здравоохранения

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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.

Подтверждает:

Фасоль
Курага
Инжир
Киви
Льняное семя
Овсянка
Груша
Ржаной хлеб

Exercise in pregnancy

NHS (UK)

Рекомендации службы здравоохранения

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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

Подтверждает:

Перекус перед тренировкой
Велосипед
Мягкая йога
Упражнения для тазового дна
Бег
Силовые тренировки
Плавание
Прогулка
Аквааэробика

Fat: the facts

NHS (UK)

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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

Подтверждает:

Миндаль
Авокадо
Кешью
Оливковое масло
Грецкие орехи

Fish and shellfish

NHS (UK)

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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

Подтверждает:

Жирная рыба
Креветки
Сардины
Тунец
Белая рыба

Foods to avoid in pregnancy

NHS (UK)

Рекомендации службы здравоохранения

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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

Подтверждает:

Яйца
Твёрдый сыр
Травяной чай
Печень
Матча
Жирная рыба
Креветки
Красное мясо
Перейди на без кофеина
Тунец
Йогурт

Have a healthy diet in pregnancy

NHS (UK)

Рекомендации службы здравоохранения

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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

Подтверждает:

Яблоко
Банан
Фасоль
Черника
Бурый рис
Морковь
Черешня
Курица
Нут
Холодные блюда
Курага
Яйца
Инжир
Обогащённые хлопья
Виноград
Чечевица
Дыня
Молоко
Овсянка
Персики
Груша
Горошек
Ананас
Тыква
Изюм
Морковь, огурец, перец
Овощной или бобовый суп
Белая рыба
Цельнозерновой хлеб
Йогурт

Headaches

NHS (UK)

Рекомендации службы здравоохранения

Что в нём сказано и что мы используем

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

Подтверждает:

Безалкогольные напитки
Глубокое дыхание
Медитация
Вода

Headaches in pregnancy

NHS (UK)

Рекомендации службы здравоохранения

Что в нём сказано и что мы используем

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

Подтверждает:

Ляг пораньше
Мягкая йога
Вода

How to get more fibre into your diet

NHS (UK)

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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

Подтверждает:

Миндаль
Яблоко
Печёный картофель
Фасоль
Бурый рис
Морковь
Нут
Курага
Инжир
Чечевица
Овсянка
Тыква
Семечки тыквы, подсолнуха
Киноа
Изюм
Морковь, огурец, перец
Ржаной хлеб
Батат
Цельнозерновой хлеб

Indigestion and heartburn in pregnancy

NHS (UK)

Рекомендации службы здравоохранения

Что в нём сказано и что мы используем

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.

Подтверждает:

Ранний ужин
Приподними изголовье
Сиди прямо после еды
Есть чаще и меньше

Insomnia

NHS (UK)

Рекомендации службы здравоохранения

Что в нём сказано и что мы используем

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

Подтверждает:

Ложись, когда клонит в сон
Тёмная, тихая спальня
Ранний ужин
Ляг пораньше
Заканчивай тренировки пораньше
Матча
Без кофе после обеда
Почитай перед сном
Вставай в одно время
Без экранов перед сном
Короткий сон днём
Тёплая ванна или душ
Час отдыха перед сном

Iodine

NHS (UK)

Рекомендации службы здравоохранения

Что в нём сказано и что мы используем

cows' milk and dairy products
eggs
sea fish
shellfish
Adults need 140 micrograms of iodine a day.

Подтверждает:

Яйца
Молоко
Креветки
Белая рыба

Iron

NHS (UK)

Рекомендации службы здравоохранения

Что в нём сказано и что мы используем

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

Подтверждает:

Миндаль
Спроси врача о железе
Фасоль
Нут
Курага
Инжир
Обогащённые хлопья
Чечевица
Печень
Красное мясо

Keeping fit and healthy with a baby

NHS (UK)

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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.

Подтверждает:

Бег
Плавание
Прогулка

Meat in your diet

NHS (UK)

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Что в нём сказано и что мы используем

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.

Подтверждает:

Курица
Красное мясо

PMS (premenstrual syndrome)

NHS (UK)

Рекомендации службы здравоохранения

Что в нём сказано и что мы используем

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

Подтверждает:

Безалкогольные напитки
Мягкая йога
Медитация
Записывай симптомы
Есть чаще и меньше
Без курения

Period pain

NHS (UK)

Рекомендации службы здравоохранения

Что в нём сказано и что мы используем

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.

Подтверждает:

Безалкогольные напитки
Велосипед
Мягкая йога
Грелка на живот
Помассируй живот и спину
Без курения
Плавание
Прогулка
Тёплая ванна или душ

Physical activity guidelines for adults aged 19 to 64

NHS (UK)

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Что в нём сказано и что мы используем

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

Подтверждает:

Велосипед
Танцы
Мягкая йога
Встань и подвигайся
Пеший поход
Пилатес
Бег
Силовые тренировки
Растяжка
Плавание
Тай-чи
Прогулка
Аквааэробика

Planning your pregnancy

NHS (UK)

Рекомендации службы здравоохранения

Что в нём сказано и что мы используем

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.

Подтверждает:

Безалкогольные напитки
Фолиевая кислота
Без курения

Sleep and tiredness after having a baby

NHS (UK)

Рекомендации службы здравоохранения

Что в нём сказано и что мы используем

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

Подтверждает:

Попроси о помощи
Ляг пораньше
Отдыхай, когда малыш спит
Делите ночные кормления
Короткий сон днём
Поговори с другом
Прогулка
Прогулка с коляской

Swollen ankles, feet and fingers in pregnancy

NHS (UK)

Рекомендации службы здравоохранения

Что в нём сказано и что мы используем

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

Подтверждает:

Ноги повыше
Встань и подвигайся
Прогулка

Vitamin A

NHS (UK)

Рекомендации службы здравоохранения

Что в нём сказано и что мы используем

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.

Подтверждает:

Печень
Тыква

Vitamin D

NHS (UK)

Рекомендации службы здравоохранения

Что в нём сказано и что мы используем

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

Подтверждает:

Дневной свет
Жирная рыба
Сардины
Витамин D

Vitamins, supplements and nutrition in pregnancy

NHS (UK)

Рекомендации службы здравоохранения

Что в нём сказано и что мы используем

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.

Подтверждает:

Печёный картофель
Чёрная смородина
Брокколи
Брюссельская капуста
Курага
Фолиевая кислота
Листовая зелень
Апельсины
Сладкий перец
Сардины
Клубника
Тофу
Витамин D

Vomiting and morning sickness

NHS (UK)

Рекомендации службы здравоохранения

Что в нём сказано и что мы используем

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

Подтверждает:

Браслет для акупрессуры
Холодные блюда
Огурец
Сухарики или крекеры
Ляг пораньше
Имбирь
Виноград
Простой рис или макароны
Короткий сон днём
Есть чаще и меньше
Вода

Warfarin

NHS (UK)

Рекомендации службы здравоохранения

Что в нём сказано и что мы используем

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

Подтверждает:

Брокколи
Листовая зелень
Апельсины
Шпинат

Water, drinks and your health

NHS (UK)

Рекомендации службы здравоохранения

Что в нём сказано и что мы используем

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

Подтверждает:

Огурец
Травяной чай
Матча
Вода
Арбуз

Your post-pregnancy body

NHS (UK)

Рекомендации службы здравоохранения

Что в нём сказано и что мы используем

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

Подтверждает:

Попроси о помощи
Не поднимай тяжести
Мягкая йога
Упражнения для тазового дна
Пилатес
Силовые тренировки

Things you can do to help menopause and perimenopause symptoms

NHS (UK), reviewed 19 May 2026

Рекомендации службы здравоохранения

Что в нём сказано и что мы используем

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

Подтверждает:

Безалкогольные напитки
Прохладная комната
Дневной свет
Ляг пораньше
Свежий воздух
Твёрдый сыр
Травы и специи
Листовая зелень
Матча
Молоко
Грибы
Неострая еда
Бамия
Вставай в одно время
Без курения
Силовые тренировки
Перейди на без кофеина
Тофу
Витамин D
Вода
Арбуз
Час отдыха перед сном
Йогурт

Pelvic floor exercises during pregnancy (patient leaflet)

NHS Scotland, Right Decisions

Рекомендации службы здравоохранения

Что в нём сказано и что мы используем

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

Подтверждает:

Упражнения для тазового дна

Iron: fact sheet for consumers

NIH Office of Dietary Supplements (US)

Рекомендации службы здравоохранения

Что в нём сказано и что мы используем

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

Подтверждает:

Фасоль
Чёрная смородина
Брокколи
Брюссельская капуста
Курица
Обогащённые хлопья
Гуава
Киви
Листовая зелень
Чечевица
Дыня
Апельсины
Горошек
Сладкий перец
Креветки
Изюм
Шпинат
Клубника
Помидоры

Magnesium: fact sheet for consumers

NIH Office of Dietary Supplements (US)

Рекомендации службы здравоохранения

Что в нём сказано и что мы используем

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

Подтверждает:

Миндаль
Бурый рис
Кешью
Овсянка
Семечки тыквы, подсолнуха
Шпинат
Грецкие орехи

Vitamin C: fact sheet for consumers

NIH Office of Dietary Supplements (US)

Рекомендации службы здравоохранения

Что в нём сказано и что мы используем

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

Подтверждает:

Печёный картофель
Брокколи
Гуава
Киви
Дыня
Апельсины
Сладкий перец
Помидоры

Vitamin D: fact sheet for consumers

NIH Office of Dietary Supplements (US)

Рекомендации службы здравоохранения

Что в нём сказано и что мы используем

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

Подтверждает:

Яйца
Обогащённые хлопья
Грибы

Premenstrual syndrome (PMS)

Office on Women's Health, US Department of Health and Human Services

Рекомендации службы здравоохранения

Что в нём сказано и что мы используем

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.

Подтверждает:

Миндаль
Яблоко
Банан
Кешью
Черешня
Ляг пораньше
Фрукты вместо сладкого
Твёрдый сыр
Травяной чай
Травы и специи
Помассируй живот и спину
Матча
Молоко
Жирная рыба
Бамия
Семечки тыквы, подсолнуха
Морковь, огурец, перец
Бег
Перейди на без кофеина
Батат
Поговори с другом
Тофу
Овощной или бобовый суп
Прогулка
Грецкие орехи
Запиши это
Йогурт

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

Систематический обзор

Что в нём сказано и что мы используем

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

Подтверждает:

Фенхель

Limiting your caffeine intake in pregnancy

Tommy's (UK pregnancy charity)

Информация для пациентов

Что в нём сказано и что мы используем

Caffeine is found in tea and coffee, cola, other soft drinks and chocolate.

Подтверждает:

Тёмный шоколад
Без кофе после обеда
Перейди на без кофеина

Guavas, common, raw (FoodData Central, SR Legacy 173044)

US Department of Agriculture

Данные о продуктах

Что в нём сказано и что мы используем

Per 100 g: vitamin C 228 mg, fibre 5.4 g, folate 49 micrograms DFE.

Подтверждает:

Гуава

Spending at least 120 minutes a week in nature is associated with good health and wellbeing

White MP, Alcock I, Grellier J et al. Scientific Reports 9:7730, 2019

Исследование

Что в нём сказано и что мы используем

the likelihood of reporting good health or high well-being became significantly greater with contact >=120 mins (a week)
observational and cross-sectional: it cannot prove nature causes the benefit

Подтверждает:

Пеший поход
Время на природе

Как делается подбор

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