DP Nguyen

Good Mood Foods: How to Naturally Relieve PMS

October 26, 2010 by DP Nguyen 1 Comment

Is your PMS getting you down? Are you feeling cranky, emotional, bloated, or just plain “blah”? Do you find that controlling your PMS symptoms is a monthly struggle? You’re not alone. In fact, the American College of Obstetricians and Gynecologists (ACOG) notes that at least 85 percent of all menstruating women will experience at one or more PMS symptoms every month. Wahoo! (I’m dripping with sarcasm here).

But instead of reaching for Midol or your drug of choice (and I mean, medicine, not the illegal kind), why not tame your PMS symptoms with a few nutritional changes? Change your diet slightly, and you may find that your emotional rollercoaster isn’t such a wild ride. PMS might not even bother you.

Get some of these good mood foods in your diet – these are foods that may naturally relieve PMS:

* Omega 3 Fatty Acids: Add some omega-3 fatty acids to your diet. Omega-3 fatty acids sharpen your mind, and they trigger the production of serotonin (the mood enhancing chemical that’s found in dark chocolate and the chemical that’s released when you’re in love). You can find this in fish, such as albacore tuna, salmon, mackerel, sardines, herring, and trout. If fish isn’t up your culinary palette, snack on a handful of walnuts or flaxseed – they’re also great sources of omega-3s.

* Magnesium – Go for magnesium in your diet. Magnesium helps your body regulate serotonin levels, and it’s also your body’s natural appetite suppressor. During PMS, you experience lower magnesium levels, which in turn causes you to experience grumpiness and you experience appetite cravings. Fight your gluttony with magnesium-laced foods, such as artichokes, bananas, spinach, peanuts, brown rice, tofu, and cashews.

* Whole Grain – Another serotonin-raising group of foods is whole grains. These complex carbohydrates raise the serotonin levels, and they’re also loaded with B-vitamins – which help fight depression and irritability. When getting your carb load for the day, choose whole grain breads, pasta, and cereals. Avoid eating foods that are packed with additives and unhealthy preservatives, since this can trigger unwanted chemical reactions in your brain and make you even moodier.

* No Caffeine – While coffee can wake you up, it’s not great for your mood. To keep your crazy hormones at bay, try going caffeine-free when possible. Instead of the caffeine-loaded cup of Joe that you normally enjoy, drink decaf instead. Or enjoy a hot cup of caffeine-free herbal tea. Tea will not only warm you up, but it can also relieve tension and ease anxiety.

* No Junk Food – In the weeks before your period is scheduled to start, avoid junk food at all costs. Not only is it bad for your diet, but it can hamper your mood and even make your PMS symptoms worse. Opt for healthier snacks instead.

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Pregnancy Food Guide: Foods to Avoid During Pregnancy

October 23, 2010 by DP Nguyen 3 Comments

Confused about what you can and can’t eat during pregnancy? Figuring out what foods are safe, what foods to avoid in pregnancy, and what is the “forbidden fruit” (literally!) can be a nightmare for moms-to-be. If you watch the news, it seems like there’s another story every day about a common food that’s a no-no for pregnant women. Like earlier this summer (in 2010), diet drinks (or sugar-substitutes) were linked to causing pre-term labor and delivery. And just earlier this month (October 2010), we learned that exposure to pesticides during pregnancy was related to future childhood obesity. I’m not sure if you know but pesticides are everywhere! Unless you have the luxury of always buying 100 percent organic foods or you grow your own veggies, you’re not going to avoid them.

With all the “do this” and “don’t eat that” advice you’ll find on the web, you may be left feeling a bit clueless and scared to take a bite out of your favorite meal. But don’t stress. I’ve broken down the categories of foods to stay away from.

Foods to Avoid in Pregnancy

Here are the top eight “Do Not Eat” – a.k.a. “Forbidden Foods During Pregnancy.” You will want to avoid eating the foods on the below Pregnancy Food Guide, or reduce your consumption of them. Remember that when it comes to your baby, it’s always better to be safe rather than sorry.

1. Caffeine– You’ve gotta give up that eye-opening java each morning. While a small cup a day won’t hurt you or your baby – in fact, it may actually give you a extra lift – high levels of caffeine have been linked to causing birth defects and miscarriage. Studies have shown that daily caffeine intake of more than 4 to 7 cups of coffee a day actually doubles your risk of miscarriage. So to be on the safe side, you should probably avoid drinking any caffeine-containing drinks or foods.

2. Alcohol – This is a no brainer, but alcohol is a no-no during pregnancy. While new studies have given the OK to drink just a little bit of alcohol during pregnancy, you should probably still avoid it. Have you heard of fetal alcohol syndrome? Please don’t risk your baby’s health.

3. Raw Meat – Sorry, no sushi or beef carpaccio during pregnancy. Raw and undercooked meat can contain toxoplasmosis and Salmonella – both of these can harm your baby and cause miscarriage. Plus, you have double the risk of getting food poisoning during pregnancy, so unless you want to puke up and feel even more nauseous, I’d suggest only eating fully-cooked, fully-done meat.

4. Deli Meats – You might think that a sandwich or hot dog is harmless during pregnancy . . . but No. Deli meats can contain listeria – which can cause miscarriage or result in a stillborn delivery. That’s a dead baby. If you’re craving hot togs, or deli turkey, beef, and chicken, reheat them until they are steaming.

5. Imported Soft Cheeses – Just like with deli meat, unpasteurized cheeses (blue cheese, feta cheese, Brie, and Camembert) may also contain listeria. Only cheeses that are pasteurized are safe for you to eat during pregnancy. If you’re not sure whether or not your favorite cheese is pasteurized, avoid it.

6. Raw or undercooked eggs – Eggs that are not fully cooked can potentially contain Salmonella. You should avoid any raw eggs, even those in your favorite egg nog or Caesar salad dressing.

7. Fish – While eating fish can be healthy, you should avoid eating too much fish that contain high levels of mercury, because mercury can affect your unborn baby’s nervous system. These fish include sharp, swordfish, king mackerel, tuna and tile fish. In general, it’s OK to eat 12 ounces of other fish, such as salmon and tilapia. You should avoid canned tuna, since it may contain mercury.

8. Artificial Sweeteners – Put away that diet coke or diet soda during pregnancy. Studies have suggested that artificially sweetened drinks can increase your risk of preterm delivery.

*****

I hope you found this Pregnancy Food Guide helpful. For more pregnancy eating tips:

Sushi in Pregnancy: Is it Safe?
Fish in Pregnancy: What’s Safe and What’s Not
Tips for Safe Eating During Pregnancy
Chocolate in Pregnancy is Safe

Pregnancy Symptoms: 5 Signs That You May Be Pregnant

October 22, 2010 by DP Nguyen 511 Comments

Am I pregnant? Could I be?

If you’ve just missed your period, chances are you are definitely wondering whether or not you could have a bun cooking in the oven. Maybe you’re ready to be a mom. Maybe you’re not. But if you think you might be preggers, you’ve got to find out.

If you’re a smoker or a regular drinker, pregnancy will completely change your lifestyle. Being pregnant means no cigarettes, absolutely no alcohol. It also means that you’ll have to be more careful about what you eat. (Like if you love soft cheese, like blue cheese, you’re going to have to avoid it throughout your entire 40 weeks of pregnancy.) And then, there are the prenatal vitamins that you have to take to ensure the health of your developing baby. (Folic acid is crucial, and you should be taking an extra folic acid supplement if you think there’s any chance – even a remote chance – that you could be a mom-to-be.

Here we go . . . the top 5 signs that you might be pregnant.

Top 5 Signs of Pregnancy

Understanding Periods and Menstrual Cycles

October 21, 2010 by DP Nguyen 1 Comment

Do you keep track of your periods? If you’re like most women, the answer is probably “no.” You probably don’t even know how long your menstrual cycle is. In this article, we will discuss menstrual cycles and periods, and how it affects a woman’s body.

What is Menstruation?

The word “menstruation” comes from the Latin word, “menses,” which means “month.” Most people don’t use the term “menstruation.” We refer to this time of the month as having your period. Other slangs for the menstrual period include My Time of the Month, Aunt Flo (AF for short), cousin Red, Crimson Wave, “on the rag,” Sally (or Aunt Sally) and “ride the cotton pony.”

Why Do Girls Have Periods?

When you’re having your period, your body is getting rid of its uterine lining. The lining of the uterus is thickened after ovulation to prepare for a fertilized egg. If you don’t get pregnant that month, everything is shed and you’ll experience menstrual bleeding. (Menstrual cramps often accompany the first few days of your period. Cramping is the result of uterine contractions, which just help your body get rid of the uterine lining.)

For the healthy woman, menstruation occurs once a month, typically every 28 to 34 days if you have an average cycle. But some women can have irregular periods, skipped periods, and other period problems.

The term “menstrual cycle” refers to the time between the first date of your period (the first day that you bleed) to the first day of your next period. An average menstrual cycle lasts 28 days, but it’s completely normal for the length of your cycle to range from 21 to 35 days. What’s normal for you may be different from your best friend or your sister.

How Long Does a Period Last?

Your menstrual flow (how long you bleed) can last between 3 to 7 days, though most women only bleed for an average of four or five days. The first day of bleeding is considered Day 1 of your menstrual cycle. The first day is typically lighter, then day two and three are heavier bleeding days, and your flow becomes lighter again as your period nears its end.

If you spot (light bleeding) before your Aunt Flow comes to visit, this is not considered the beginning of your period. (Spotting in between periods is actually a common ovulation symptom.)

Menstrual Cycle Phases

There are four phases of a menstrual cycle.

1. Menstruation – The bloody mess of having your period. The first day of your period is considered Day 1 of your menstrual cycle. Menstruation can last up to a week (7 days). Your flow will start light or medium, then get heavy, and then light again, until your body has passed all the tissue that it doesn’t need.

2. Pre-Ovulation – This occurs immediately after your period ends and lasts about a week. You are relatively infertile during this phase of your menstrual cycle.

3. Ovulation – Your body is preparing your uterus (also called a “womb.” This is where a baby would grow, if you had sex and your partner’s sperm met your egg) to receive a fertilized egg (sperm meets egg to create a baby). Ovulation typically occurs 14 days after your period starts. This is when you are most fertile and have the highest chance of pregnancy, if you were to have unprotected sex.

4. Premenstrual (Also called Luteal Phase) – Your uterus is about to get rid of the tissue that was being prepared for the fertilized egg that never came to be. (You will experience PMS symptoms during this phase.) With no fertilized egg, the uterus lining will be shed – i.e. you’ll have your period. Phase 1 starts again.

Starting from adolescent – that’s your teenage years – until you reach menopause in your 40s, your period will be a regular part of your life.

Fun Fact: Girls are Born with a Lifetime Supply of Eggs

Baby girls are born with all the eggs they will ever have in their lifetime. At birth, a girl has about 2 million eggs in her ovaries. By the time she reaches puberty, this number will decrease to about 300,000 to 500,000 eggs. Interestingly, only about 400 or 500 will ripen into mature eggs in her lifetime.

Want to know more? Check back often for future blog posts where I will go in-depth. Feel free to post a comment on what you’d like to learn about!

You May Also Enjoy Reading:

PMS or Pregnancy?

Can You Get Pregnant on Your Period?

Causes of Late Period When Negative Pregnancy Test

Best iPhone Period Tracker Apps to Track Menstrual Cycles

How to Cope When You’re PMSing: Natural PMS Remedies

My PMS Story … What’s Yours?

October 21, 2010 by DP Nguyen 5 Comments

I don’t know about you, but I hate having my period every month. It’s a disgusting, messy process that hits every single woman in the world – from the most desolate village in Africa to bustling New York City. But it is the one thing that unites all of us together. That’s kinda nifty when you think about.

Gross, but interesting.

What I hate more than bleeding for five to seven days each month is PMS (premenstrual syndrome). I have the worst PMS symptoms in the world. I probably experience every single symptom imaginable.

According to the Mayo Clinic, common symptoms of premenstrual syndrome include:

Anxiety *
Sadness or a depressed mood *
Crying spells *
Mood swings, irritability, anger *
Appetite changes *
Insomnia
Poor concentration *
Joint or muscle pain *
Headache *
Fatigue *
Bloating *
Breast tenderness *
Acne *
Constipation or Diarrhea

I’ve put a star next to the symptoms that I experience.

As you can see, I experience a majority of these common symptoms of PMS. My symptoms can range from mild to severe, depending on the month. For example, in February, I had extreme fatigue, but in March, my fatigue is tolerable but instead, I experience the need to eat . . . and eat.

Sometimes my PMS is accompanied with restless leg syndrome – this tingling sensation in my legs. I have to massage my legs to get relief. One PMS symptom that I have each month is breast tenderness or soreness.

On average, PMS can start two weeks before your period – right around the time that you’re ovulating (when you are most fertile) and can last until you start your period (aka Menstrual Cycle for the medical term). Some women experience PMS symptoms several days before they start, while others experience symptoms for 14 days prior to the menstrual cycle starting.

Sometimes I wonder if I have premenstrual dysphoric disorder (PMDD) – which is a technical term for very severe PMS. I’ll discuss PMDD in another post. But PMDD affects up to 10 percent of all menstruating women. That’s one in ten!

So what’s your PMS story? How bad are your symptoms? Tell us!

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