Q: I've heard that certain foods can relieve PMS symptoms. If this true, which ones should I eat? Is there a time of the month when they're most helpful? I have severe cramps and emotional swings. — Kris, Penacook, N.H.
A: The best dietary solution for premenstrual syndrome, according to key research, is to be sure you get enough calcium and vitamin D — to which we'd add magnesium and DHA, our favorite form of omega-3 fatty acids. (We'd also emphasize that any D you take should be D-3, the type your skin naturally makes.) One of the biggest medical studies to peek at what women with PMS were or weren't eating found that nurses who got plenty of calcium and D (about 1,300 milligrams of calcium and 700 IU of D daily) had far less PMS than those who ate the least. Here's how the other nutrients may help:
Magnesium. The last two weeks of the menstrual cycle cause magnesium levels to dip, bringing your mood down with it. A shortage may also lead to water retention, cramps and an oversensitive nervous system. Aim for 320 milligrams a day of magnesium. You'll find it in halibut, spinach, almonds, whole grains and a slew of beans.
DHA (an omega-3). Fat helps your body absorb vitamin D-3, and it's hard to find a healthier fat than DHA omega-3. Besides, some women say this omega-3 seems to decrease their PMS. You can get it in fish-oil supplements or algae-based DHA omega-3 pills. Aim for 800 to 1,000 milligrams a day.
Vitamin B-6. This vitamin is one of the raw materials your body needs to make serotonin, the feel-good brain chemical. Get it from bananas, spinach, eggs and corn, plus a half of a daily multivitamin taken morning and night. (Water-soluble vitamins like the Bs need to be taken every 12 hours keep your levels steady.)
Saffron. In a small but fascinating study, 75 percent of the women who took big capsules of this exotic spice cut their PMS symptoms in half. However, large capsules of saffron are rarer than popular BP executives. Besides, saffron is too pricey to eat much of. So use just a little to season chicken, fish, rice and vegetable dishes instead of salt, which ups water retention. If nothing else, your dinner will taste delish.
Vitamin W. That's "W" as in walk. We highly recommend a 30-minute walk to help reduce monthly tension and the moody blues.
Q: I am 68, have a high calcium level (11.5-12 mg/dL), rapidly thinning hair and hot flashes that wake me as often as five times a night. Could I have a parathyroid problem, or are these signs of other hormone fluctuations? I am very active and bike or play tennis or racquetball four times a week. My thyroid hormones are normal. — Kay, Des Moines, Iowa
A: Your diagnostic skills are pretty sharp: In women over 50, a mouthful called primary hyperparathyroidism is the most common cause of hypercalcemia (too much calcium in the blood). It usually occurs when one or more of the parathyroid glands churns out excess parathyroid hormone. But other fluctuating hormones may be to blame for both your hot flashes and hair loss.
However, there are more serious possibilities, so work with a doctor or two to find solutions. For instance, a dermatologist can get to the root of your thinning hair by checking for other common causes, such as an iron or protein deficiency (been on an extreme diet?). Good old stress could be a factor, too (tending to the problems of your 40-year-old kids?). We'd also recommend an endocrinologist to evaluate your parathyroid concerns.
If the first doc can't remedy your situation, rule No. 1 is to get a second opinion. You're the customer.
Q: Does it matter if the green tea I drink is regular or decaffeinated? You never mention which one when you say, "Drink green tea." — Peggy, Chicago
A: If caffeine jitters aren't an issue, stick with regular green tea. It has only about 30 milligrams of caffeine per cup, or less than a third of coffee. Almost all of the studies pinpointing green tea's health benefits — from preventing skin cancer to lowering blood pressure — used regular tea.
Green tea overflows with catechins, a plant nutrient that may be more protective than many others. What we don't know is how much of it is lost in the decaffeination process. There's a bit of evidence that decaf green tea may still protect against skin cancer.
The YOU Docs, Mehmet Oz and Mike Roizen, are authors of "YOU: On a Diet." Want more? See "The Dr. Oz Show" weekdays at 9 a.m. and 3 p.m. on Fox/Ch. 13 . To submit questions, go to www.RealAge.com. © Michael Roizen, M.D., and Mehmet Oz, M.D. Dist. by King Features Syndicate Inc.