研究 / 今日关爱

我们的研究

今日关爱

应用每天会根据你的人生阶段和周期位置，挑选几样食物以及一些温和的活动或运动。每条建议及其理由都来自下方的来源。我们只采用来源中的说法，不添加自己的论断。

一般信息，并非医疗建议。如果你有疾病、正在怀孕或在服药，请询问医生、助产士或药剂师什么适合你。

如何挑选

每个条目针对每个人生阶段和周期阶段都有自己的理由，均依据其来源撰写。只有在来源支持时，应用才会推荐该条目。

注意事项同样来自来源

当来源设定了限制（例如孕期），该条目会以温和的“注意”提示呈现，措辞依照来源本身。

以卫生服务机构和综述为主

55 个来源中有 43 个是各国卫生服务机构和专业组织的指南；其余是系统综述、研究和食物数据。

引文保留英文原文

“其中我们采用的内容”下的句子按每个来源的原文引用，翻译时不会有任何改动。

来源（55）

于 2026 年 10 月查阅。点标题即可打开来源。

1

Exercise for dysmenorrhoea

Armour M, Ee CC, Naidoo D et al. Cochrane Database of Systematic Reviews, 2019
系统综述
其中我们采用的内容
  • 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.
支持：
  • 散步
2

Effects of light on human circadian rhythms, sleep and mood

Blume C, Garbazza C, Spitschan M. Somnologie 23:147-156, 2019
系统综述
其中我们采用的内容
  • 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
支持：
  • 黑暗安静的卧室
  • 日光
  • 新鲜空气
  • 晨光
  • 睡前远离屏幕
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)
卫生服务机构指南
其中我们采用的内容
  • 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.
支持：
  • 猕猴桃
  • 黑麦面包
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
系统综述
其中我们采用的内容
  • 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
支持：
  • 热敷腹部
8

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

Manchester University NHS Foundation Trust
研究
其中我们采用的内容
  • 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
支持：
  • 侧卧入睡
  • 短暂午睡
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
系统综述
其中我们采用的内容
  • 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.
支持：
  • 跑步
  • 力量训练
10

10 stress busters

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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
支持：
  • 新爱好
  • 接受无法改变的事
  • 无酒精饮品
  • 避免紧迫的截止日期
  • 帮助别人
  • 独处时光
  • 三件好事
11

5 steps to mental wellbeing

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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)
支持：
  • 新爱好
  • 跳舞
  • 帮助别人
  • 和别人一起吃午饭
  • 冥想
  • 正念
  • 拉伸
  • 找朋友聊聊
12

Back pain

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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
支持：
  • 舒缓瑜伽
  • 起来动一动
  • 热敷腹部
  • 普拉提
  • 游泳
  • 散步
13

Back pain in pregnancy

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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
支持：
  • 早点睡
  • 舒缓瑜伽
  • 游泳
  • 水中有氧操
14

Breastfeeding and diet

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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.
支持：
  • 蓝莓
  • 鸡肉
  • 扁豆
  • 抹茶
  • 牛奶
  • 多脂鱼
  • 换成低因咖啡
  • 维生素D
  • 水
15

Breathing exercises for stress

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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
支持：
  • 深呼吸
16

Calcium

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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.
支持：
  • 硬质奶酪
  • 绿叶菜
  • 牛奶
  • 秋葵
  • 沙丁鱼
  • 菠菜
  • 酸奶
17

Constipation

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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.
支持：
  • 豆类
  • 杏干
  • 无花果
  • 猕猴桃
  • 亚麻籽
  • 燕麦
  • 梨
  • 黑麦面包
18

Exercise in pregnancy

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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
支持：
  • 运动前吃点东西
  • 骑自行车
  • 舒缓瑜伽
  • 盆底肌锻炼
  • 跑步
  • 力量训练
  • 游泳
  • 散步
  • 水中有氧操
19

Fat: the facts

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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
支持：
  • 杏仁
  • 牛油果
  • 腰果
  • 橄榄油
  • 核桃
20

Fish and shellfish

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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
支持：
  • 多脂鱼
  • 虾
  • 沙丁鱼
  • 金枪鱼
  • 白肉鱼
21

Foods to avoid in pregnancy

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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
支持：
  • 鸡蛋
  • 硬质奶酪
  • 花草茶
  • 动物肝脏
  • 抹茶
  • 多脂鱼
  • 虾
  • 红肉
  • 换成低因咖啡
  • 金枪鱼
  • 酸奶
22

Have a healthy diet in pregnancy

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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
支持：
  • 苹果
  • 香蕉
  • 豆类
  • 蓝莓
  • 糙米
  • 胡萝卜
  • 樱桃
  • 鸡肉
  • 鹰嘴豆
  • 冷食
  • 杏干
  • 鸡蛋
  • 无花果
  • 营养强化麦片
  • 葡萄
  • 扁豆
  • 甜瓜
  • 牛奶
  • 燕麦
  • 桃子
  • 梨
  • 豌豆
  • 菠萝
  • 南瓜
  • 葡萄干
  • 生胡萝卜、黄瓜和甜椒
  • 蔬菜汤或豆汤
  • 白肉鱼
  • 全麦面包
  • 酸奶
23

Headaches

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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
支持：
  • 无酒精饮品
  • 深呼吸
  • 冥想
  • 水
24

Headaches in pregnancy

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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
支持：
  • 早点睡
  • 舒缓瑜伽
  • 水
25

How to get more fibre into your diet

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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
支持：
  • 杏仁
  • 苹果
  • 烤土豆
  • 豆类
  • 糙米
  • 胡萝卜
  • 鹰嘴豆
  • 杏干
  • 无花果
  • 扁豆
  • 燕麦
  • 南瓜
  • 南瓜子和葵花子
  • 藜麦
  • 葡萄干
  • 生胡萝卜、黄瓜和甜椒
  • 黑麦面包
  • 红薯
  • 全麦面包
26

Indigestion and heartburn in pregnancy

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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.
支持：
  • 早点吃晚饭
  • 睡觉时垫高头部
  • 饭后坐直
  • 少吃多餐
27

Insomnia

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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
支持：
  • 困了再上床
  • 黑暗安静的卧室
  • 早点吃晚饭
  • 早点睡
  • 早点结束运动
  • 抹茶
  • 午饭后不喝咖啡
  • 睡前阅读
  • 固定起床时间
  • 睡前远离屏幕
  • 短暂午睡
  • 温水澡或淋浴
  • 睡前放松时间
28

Iodine

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • cows' milk and dairy products
  • eggs
  • sea fish
  • shellfish
  • Adults need 140 micrograms of iodine a day.
支持：
  • 鸡蛋
  • 牛奶
  • 虾
  • 白肉鱼
29

Iron

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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
支持：
  • 杏仁
  • 问问医生要不要补铁
  • 豆类
  • 鹰嘴豆
  • 杏干
  • 无花果
  • 营养强化麦片
  • 扁豆
  • 动物肝脏
  • 红肉
30

Keeping fit and healthy with a baby

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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.
支持：
  • 跑步
  • 游泳
  • 散步
31

Meat in your diet

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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.
支持：
  • 鸡肉
  • 红肉
32

PMS (premenstrual syndrome)

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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
支持：
  • 无酒精饮品
  • 舒缓瑜伽
  • 冥想
  • 记录你的症状
  • 少吃多餐
  • 远离吸烟
33

Period pain

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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.
支持：
  • 无酒精饮品
  • 骑自行车
  • 舒缓瑜伽
  • 热敷腹部
  • 按摩腹部和后背
  • 远离吸烟
  • 游泳
  • 散步
  • 温水澡或淋浴
34

Physical activity guidelines for adults aged 19 to 64

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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
支持：
  • 骑自行车
  • 跳舞
  • 舒缓瑜伽
  • 起来动一动
  • 徒步
  • 普拉提
  • 跑步
  • 力量训练
  • 拉伸
  • 游泳
  • 太极拳
  • 散步
  • 水中有氧操
35

Planning your pregnancy

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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.
支持：
  • 无酒精饮品
  • 叶酸补充剂
  • 远离吸烟
36

Sleep and tiredness after having a baby

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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
支持：
  • 请人帮忙
  • 早点睡
  • 宝宝睡时你也休息
  • 分担夜间喂奶
  • 短暂午睡
  • 找朋友聊聊
  • 散步
  • 推婴儿车散步
37

Swollen ankles, feet and fingers in pregnancy

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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
支持：
  • 把脚抬高
  • 起来动一动
  • 散步
38

Vitamin A

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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.
支持：
  • 动物肝脏
  • 南瓜
39

Vitamin D

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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
支持：
  • 日光
  • 多脂鱼
  • 沙丁鱼
  • 维生素D
40

Vitamins, supplements and nutrition in pregnancy

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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.
支持：
  • 烤土豆
  • 黑加仑
  • 西兰花
  • 抱子甘蓝
  • 杏干
  • 叶酸补充剂
  • 绿叶菜
  • 橙子
  • 甜椒
  • 沙丁鱼
  • 草莓
  • 豆腐
  • 维生素D
41

Vomiting and morning sickness

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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
支持：
  • 穴位按压腕带
  • 冷食
  • 黄瓜
  • 干吐司或苏打饼干
  • 早点睡
  • 姜
  • 葡萄
  • 白米饭或清淡面食
  • 短暂午睡
  • 少吃多餐
  • 水
42

Warfarin

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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
支持：
  • 西兰花
  • 绿叶菜
  • 橙子
  • 菠菜
43

Water, drinks and your health

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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
支持：
  • 黄瓜
  • 花草茶
  • 抹茶
  • 水
  • 西瓜
44

Your post-pregnancy body

NHS (UK)
卫生服务机构指南
其中我们采用的内容
  • 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
支持：
  • 请人帮忙
  • 避免提重物
  • 舒缓瑜伽
  • 盆底肌锻炼
  • 普拉提
  • 力量训练
45

Things you can do to help menopause and perimenopause symptoms

NHS (UK), reviewed 19 May 2026
卫生服务机构指南
其中我们采用的内容
  • 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
支持：
  • 无酒精饮品
  • 凉爽的房间
  • 日光
  • 早点睡
  • 新鲜空气
  • 硬质奶酪
  • 香草和香料
  • 绿叶菜
  • 抹茶
  • 牛奶
  • 蘑菇
  • 不辣的食物
  • 秋葵
  • 固定起床时间
  • 远离吸烟
  • 力量训练
  • 换成低因咖啡
  • 豆腐
  • 维生素D
  • 水
  • 西瓜
  • 睡前放松时间
  • 酸奶
46

Pelvic floor exercises during pregnancy (patient leaflet)

NHS Scotland, Right Decisions
卫生服务机构指南
其中我们采用的内容
  • 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
支持：
  • 盆底肌锻炼
47

Iron: fact sheet for consumers

NIH Office of Dietary Supplements (US)
卫生服务机构指南
其中我们采用的内容
  • 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
支持：
  • 豆类
  • 黑加仑
  • 西兰花
  • 抱子甘蓝
  • 鸡肉
  • 营养强化麦片
  • 番石榴
  • 猕猴桃
  • 绿叶菜
  • 扁豆
  • 甜瓜
  • 橙子
  • 豌豆
  • 甜椒
  • 虾
  • 葡萄干
  • 菠菜
  • 草莓
  • 番茄
48

Magnesium: fact sheet for consumers

NIH Office of Dietary Supplements (US)
卫生服务机构指南
其中我们采用的内容
  • 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
支持：
  • 杏仁
  • 糙米
  • 腰果
  • 燕麦
  • 南瓜子和葵花子
  • 菠菜
  • 核桃
49

Vitamin C: fact sheet for consumers

NIH Office of Dietary Supplements (US)
卫生服务机构指南
其中我们采用的内容
  • 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
支持：
  • 烤土豆
  • 西兰花
  • 番石榴
  • 猕猴桃
  • 甜瓜
  • 橙子
  • 甜椒
  • 番茄
50

Vitamin D: fact sheet for consumers

NIH Office of Dietary Supplements (US)
卫生服务机构指南
其中我们采用的内容
  • 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
支持：
  • 鸡蛋
  • 营养强化麦片
  • 蘑菇
51

Premenstrual syndrome (PMS)

Office on Women's Health, US Department of Health and Human Services
卫生服务机构指南
其中我们采用的内容
  • 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.
支持：
  • 杏仁
  • 苹果
  • 香蕉
  • 腰果
  • 樱桃
  • 早点睡
  • 用水果代替甜食
  • 硬质奶酪
  • 花草茶
  • 香草和香料
  • 按摩腹部和后背
  • 抹茶
  • 牛奶
  • 多脂鱼
  • 秋葵
  • 南瓜子和葵花子
  • 生胡萝卜、黄瓜和甜椒
  • 跑步
  • 换成低因咖啡
  • 红薯
  • 找朋友聊聊
  • 豆腐
  • 蔬菜汤或豆汤
  • 散步
  • 核桃
  • 写下来
  • 酸奶
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
系统综述
其中我们采用的内容
  • 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
支持：
  • 茴香
53

Limiting your caffeine intake in pregnancy

Tommy's (UK pregnancy charity)
患者信息
其中我们采用的内容
  • Caffeine is found in tea and coffee, cola, other soft drinks and chocolate.
支持：
  • 黑巧克力
  • 午饭后不喝咖啡
  • 换成低因咖啡

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