Live Right Live Well
Expert Q&A
Are my mood swings and headaches premenopausal symptoms? I'm only 37!
BY: Jennifer Viegas
Don't worry, your symptoms are perfectly normal, and your sister's not crazy. As most people know, it's not uncommon for mood swings, headaches and a host of other symptoms to be linked to a woman's menstrual cycle. This is usually referred to as PMS (premenstrual syndrome). What's more, some women report that the closer they get to menopause, the worse their PMS symptoms get, reports Ellen Freeman, Ph.D., director of the PMS research program at the University of Pennsylvania School of Medicine. So while "premenopausal" isn't the best way to describe your symptoms, this is probably all your sister meant by it.
The good news is that while PMS symptoms may increase as you get older, Dr. Freeman's research has found that they "are likely to diminish around menopause and disappear altogether after menopause," she says.
In the meantime, simple lifestyle changes may provide relief if symptoms are mild. Dr. Freeman suggests deep breathing exercises, yoga, limiting alcohol and caffeine and eating a diet high in complex carbohydrates, such as brown rice and whole grain breads and pastas. If that doesn't do the trick, talk to your doctor about medication. Headaches often respond to over-the-counter pain relievers, like acetaminophen or ibuprofen. For tougher migraines, your doctor may offer one of the newer prescription "triptan" drugs. If mood swings are severe, a prescription antidepressant may help. While it can be frustrating when PMS symptoms get worse, relief is available and, best of all, they won't last forever.
Tags: diet , grains , health , nutrient-rich , vegetables , vitamins & nutrients , wellness , whole grain
Jennifer Viegas, contributing writer to Live Right Live Well, has covered health, food and fitness for ABC News, Discovery online, the Australian Broadcasting Corp. and Knight Ridder newspapers. The author of more than 20 books, she is also a James Beard Award nominee.
Recipe of the Week
Curried Barley Pilaf
Make a healthy side dish exotic by swapping plain rice for barley and spicing it with curry.
Full Recipe >>Related
Food Facts
- Greek yogurt has twice the protein of regular yogurt because it takes 3 to 4 times more milk to make it. Celebrate June Dairy Month with Greek yogurt topped with fresh berries.
- Bok Choy, also known as Chinese cabbage or pak choi, has been grown in China for over 6,000 years. Choose firm stalks, avoiding brown spots and wilted leaves, and add to stir-fry.
- Apple skin is full of fiber & Alzheimer’s-disease-fighting antioxidants -- so eat it! Refrigerate in a plastic bag away from foods with strong odors; they absorb odors easily.
- Collards, mustard greens and kale are available in bags, pre-washed & chopped -- so they’re easy to steam or saute! Eat your greens as a side dish or in quesadillas, soups & stews.
- Avocados are rich in 20 nutrients and great beyond guacamole. Chop for a ham, egg and cheese wrap; slice for a deli roast beef sandwich; cube and toss into linguini and shrimp.
- Black-eyed Peas: Fresh, canned and frozen varieties are all nutrient-rich options -- making it easier to eat your daily veggies. Rinse and drain canned peas to cut down on salt.
- Ugli Fruit, beautiful benefits! Peel & eat for fiber & vitamin C. Choose fruit heavy for size; dents normal and color not important. Store on counter 5 days or refrigerate 2 weeks.
- Radicchio, also known as Italian chicory, is high in vitamin K for bone health. Great in salads: Choose bright, tender leaves; avoid brown or limp ones. Refrigerate up to 3 days.
- Cherimoya, a high-fiber tropical fruit, tastes like a mix of strawberry and mango. Choose firm, unblemished fruit, cut in wedges and spoon out creamy flesh.
- Kale in lentil soup is a double dose of New Year’s luck! Round-shaped lentils symbolize coins; kale, paper money. Both are packed with antioxidants for a year of healthy fortune.
- Tea is native to China, but Americans invented tea bags and first drank iced tea at the 1904 St. Louis World’s Fair. Enjoy hot and reap health benefits from both black & green tea.
- Dried Plums (formerly prunes) may help prevent cancer and decrease inflammation. Slice fruit, stuff with cheese and walnuts, and wrap in prosciutto to make quick party appetizers.
- Oatmeal month is officially January. Cook breakfast oatmeal with 1% milk for extra protein, calcium and vitamin D -- or enjoy whole-grain oatmeal raisin cookies as a smart snack.
- Spices and herbs add antioxidants to every dish. One tsp. ground cinnamon contains as many antioxidants as 1/2 cup blueberries; 1 tsp. yellow curry as many as 1/2 cup red grapes.
- Fish, the best source of omega-3 fats for heart and brain health, may even help ward off depression. Mix canned white tuna, salmon and sardines for an omega-rich seafood salad.
- Orange juice is filled with immune-boosting nutrients that fight colds and the flu: vitamins C and B6, folate, potassium and magnesium. Choose 100% juice with no added sugar.
- Walnuts are a significant source of plant-based omega-3 fats. These fats -- also in ground flaxseed, canola oil and edamame -- provide many heart-healthy benefits.
- Pear, apple and Asian pear slices + yogurt-based dips = winning strategy for game-day parties. Combine Greek vanilla yogurt with chocolate-hazelnut spread for a fast, healthy dip.
- Pumpkin and sweet potato -- fresh, mashed or canned -- adds disease-fighting antioxidants to waffles and pancakes. Use whole-wheat flour to double your fiber and nutrient intake.
- Snack smart to achieve weight loss goals. Choose fast and fully edible fruits like grapes, apples, persimmon and kiwi. Yes, fuzzy kiwi skin is edible! Simply wash and rub dry.
Greek yogurt
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