First, read the English article below.

It’s okay to give in to cravings once in a while. If you are constantly eating milk chocolate while you’re on your period, however, you might actually be doing yourself a disservice. Sugar, salt, and coffee can aggravate your symptoms and actually make them worse. Try to avoid these foods in the time leading up to and during your period.  Why are sugar, salt, and coffee bad? Sugar spikes your blood sugar which can actually make you more irritable. Salt can cause you to feel even more bloated, and caffeine elevates estrogen production, which can cause more extreme PMS symptoms.  Try to consume leafy greens, salmon, whole grains, bananas, and yogurt instead. Packed with all sorts of vitamins, these foods will reduce your symptoms so you can enjoy yourself and forget about your period. You may be tempted to curl up on the sofa and watch television all day, but you’ll actually feel happier if you get up and move around. Exercise reduces your symptoms, like cramping and bloating, and releases mood-boosting endorphins. Your body temperature is actually lower when you’re on your period too, so you’ll stay cooler.  You don’t necessarily need to run a marathon or hike a mountain to get some exercise. Grab a friend and try a spin class, take your dog for a walk around your neighborhood, or break out your yoga mat and do some sun salutations. Anything that gets your body moving and active will make you feel better. Leaks sometimes happen during exercise. Therefore, it's a good idea to use a tampon over a pad to prevent leaks. If you're having a particularly heavy month, using a tampon and a pad may help with leak protection. You could also try wearing darker workout clothes in case a leak occurs. Essential oils are a natural way to perk yourself up when you’re feeling sluggish. Add a few drops to a hot bath or massage it into your temples and wrists. The smell alone will make you feel more happy and relaxed. There are a lot of different oils out there, but a few, in particular, can be helpful during your period.... 

Now, please write a short abstract for it in Indonesian. Abstract:
Amati makanan yang Anda konsumsi. Bergeraklah aktif. Gunakan minyak esensial. Atasi stres. Minum obat pereda sakit. Gunakan bantalan hangat.