Health

Got the ‘Period Flu?’ Here’s an OB/GYN’s Quick Guide to PMS

An OB/GYN explains the symptoms of period flu (aka, PMS) and a few ways to make your luteal phase more comfortable and stress-free.

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Photo: Getty Images/Johner Images
Published Oct 11, 2020

Written by 

Kells McPhillips

Every month, an estimated 75 percent of people with uteruses experience premenstrual syndrome (better known as “PMS“): a combination of symptoms that appear about a week or two before their period. Depending on how it manifests in you, PMS can feel like a f-u-n combo of muscle soreness that reaches post-CrossFit levels, extreme exhaustion, and someone cheese-grating your insides. This je ne sais quoi sensation has come to be colloquially called “period flu”—and TBH, that can feel like a pretty accurate nickname when you’re in the thick of it.

Experts in This Article

Clara Paik

Clara Paik, MD, is the director of gynecology at the University of California-Davis.

Tracy Lockwood Beckerman

registered dietitian and author of The Better Period Food Solution.

“I believe most people are referring to PMS when they say ‘period flu,'” says Clara Paik, MD, director of gynecology at the University of California-Davis. Symptoms will usually occur during the luteal phase of a menstrual cycle, the time between when your body releases an egg (ovulates) and when your period begins. “Symptoms [of PMS] may include fatigue, feeling hot, muscle aches, nausea, constipation, diarrhea, cramping, headaches, appetite changes, food cravings, tender breasts, sleep disturbances, mood swings, irritability, or increase in depression symptoms or anxiety,” says Dr. Paik.

“I believe most people are referring to PMS when they say ‘period flu.'” —Clara Paik, MD

Luckily, Dr. Paik says the majority of people won’t experience all these symptoms every month. “Many women with PMS feel relief once they start bleeding or start their period, so [period flu is] kind of a misleading term,” says Dr. Paik. She adds that the majority of people with periods only experience one or two of the symptoms listed above, with very few experiencing Premenstrual Dysphoric Disorder (PMDD)—a more serious version of PMS that can manifest as irritability, depressed moods, mood swings, or anxiety.

While researchers don’t yet know the exact cause of PMS or “period flu”, many believe that the shifts in your hormone levels dictate how you’ll feel both mentally and physically during that luteal phase. That’s why everyone will experience PMS a little differently, while some people will never feel it—period. “Some women barely have any symptoms while some women suffer a great deal,” says Dr. Paik. “We don’t know why that is just yet. We think the hormone progesterone has something to do with PMS because after ovulation, there is a surge of progesterone and then it comes down right before your period starts. (This may also result in things like diarrhea during ovulation, too.)” Some research suggests that your genetics may also play a role in PMS, but again, this is all preliminary research.

As Dr. Paik mentioned, most period flu maladies will peace out the moment your period actually begins. Until then, those who are feeling constipated, bloated, or otherwise uncomfortable can try a little period-centric self-care. Below, Dr. Paik and Tracy Lockwood Beckerman, RD, host of Well+Good’s You Versus Food, offer tips for what you can do and eat to tackle PMS.

5 tips to follow when the period flu (aka, PMS) hits you like a ton of bricks

1. Use hot and cold therapy

Who hasn’t taken a steamy lavender bath in their luteal phase—am I right? Dr. Paik says that bringing on the heat can help your entire body (aching muscles, uterus, and all) so that you can kick back and read or watch Netflix. If you’re experiencing breast tenderness, she recommends using frozen peas or an ice bag instead. Just make sure you wrap the ice pack in a towel and leave it on your skin for no more than 30 minutes. Let’s not add frostbite to the list of PMS symptoms.

2. Sleep, sleep, sleep

For some, PMS and sleep problems go hand-in-hand. That’s why Dr. Paik says to really zero in on your shut-eye during your luteal phase. Get to bed early, spend plenty of time winding down, and make sure your bedroom is dark and cool for optimum sleep.

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3. Eat foods that are high in magnesium and fiber

“Eating with your cycle in mind can help balance your hormones, ease the pain of cramps, regulate your cycle, and more,” says Beckerman in an episode of You Versus Food. “During the last seven to 10 days of your cycle—that’s before your period—get your magnesium in. It will help fight fatigue and it will also help squash pain associated with cramps. Magnesium is naturally found in foods like spinach, pumpkin seeds, and even dark chocolate,” she adds.

Beyond that, you’ll also want to make sure you’re eating plenty of fiber (about 25 grams per day). “Eat fiber-rich foods for constipation and bloating. Eat plenty of berries, dark leafy vegetables, and whole grains,” says Beckerman.

4. Drink water

“Hot tip: If you don’t drink enough water to flush all those fiber-rich foods through your gut, you may experience even more bloating and cramps. So keep your body going like a well-oiled machine and drink that H2O,” says Beckerman. For a snack that follows all these fiber rules, you could blend up berries, greens, oats, and water in a blender (along with your other go-to smoothie ingredients) and—there you have it—fiber without the farts.

5. Protect your mind from stress

In a perfect world, no one would be ~stressed~, like, ever. In PMS times, Dr. Paik says you’ll want to really go the extra mile to make sure you’re not piling on extra stressors at work or in your personal life. Instead, make sure you’re getting in activities that are like a massage for your mental health. For you, that could mean meditation, yoga, Zooming with a friend, running, bread-baking—you name it.

You should also stay on alert for symptoms that suggest you should see a doctor instead of drawing a hot bath or eating dark chocolate in bed. “You should see a doctor if your pelvic pain or cramping is moderate to severe during your periods and you do not find relief with Ibuprofen, if you have a true fever, weight loss, increased symptoms of depression or anxiety, or persistent pain with sex,” says Dr. Paik. Otherwise, this fake (but still annoying) flu shall pass.

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Health

Fact or Fiction: Are Wireless Headphones Actually Bad For Your Brain?

Our experts share whether these handy devices are friends...or foes.

young woman in orange sweater listening to music on wireless headphones over a mobile app while sitting on a comfortable green sofa
Photo: Getty Images / Milan Markovic
Published Feb 20, 2025

Written by 

Jaime Osnato

Wireless headphones go everywhere with us—on commutes, at the gym, and even in bed. We know they're undeniably convenient. But wireless headphones are radiation-emitting devices. So, having them close to your brain does raise some valid concerns.

Experts in This Article

Janna Andrews

chair of radiation medicine at Northwell Phelps Hospital

Jonathan Rasouli

a neurosurgeon at Northwell Staten Island University Hospital

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Some experts suggest that high exposure to long-term radiofrequency (RF) radiation could have health effects, while others say there’s nothing to worry about. So, what’s actually the truth? Before you ditch your AirPods, let’s break down the science, separate fact from fear, and see if your favorite tech accessory comes with any real risks.

First, what is radiofrequency (RF) radiation?

Not all radiation is created equal. The electromagnetic spectrum ranges from low-energy radiation to high-energy radiation. At the low end of the spectrum is radiofrequency (RF) radiation, like radio waves and microwaves, according to the American Cancer Society. It’s considered a non-ionizing type of radiation—meaning, it lacks enough energy to remove electrons from an atom.

Wireless headphones use low-power, non-ionizing RF radiation—the same type of radiation emitted by cell phones and Wi-Fi routers, says Jonathan Rasouli, MD, a neurosurgeon at Northwell Staten Island University Hospital. While high-energy, ionizing radiation (like X-rays and gamma rays) is proven to cause cellular damage, low-frequency, non-ionizing radiation has long been considered safer, according to Janna Andrews, MD, chair of radiation medicine at Northwell Phelps Hospital. However, some emerging studies suggest it may not be entirely risk-free.

What are the potential risks of RF radiation?

In 2015, a group of international scientists signed a petition raising "serious concern" about radiofrequency radiation (RFR) from wireless devices, including Bluetooth headphones, due to potential links to cancer and other health effects. Here's what the research says so far about the potential health risks of long-term RFR exposure.

Cancer

The jury’s still out, but some research suggests a possible link between wireless devices and cancer risk. In 2011, the World Health Organization’s International Agency for Research on Cancer classified RF radiation as a Class 2B Possible Human Carcinogen, meaning it might contribute to cancer, according to the Environmental Health Trust. A May 2014 meta-analysis published in PLOS One found a potential association between long-term mobile phone use and glioma, a type of brain tumor.1 However, more high-quality studies are needed to confirm this connection.

Fertility and reproductive health

It sounds farfetched, but wireless devices may affect male fertility. A December 2018 review published in Reproductive Biology and Endocrinology found that radiofrequency electromagnetic fields (EMFs) can harm sperm quality, disrupt cellular metabolism, and cause oxidative stress, all of which may contribute to infertility for people with testes.2

Hearing problems

Long-term exposure to RF radiation might also take a toll on your ears. Several studies suggest a potential link between wireless devices and hearing loss. For example, a study published in the Indian Journal of Otolaryngology and Head and Neck Surgery found that high-frequency hearing loss was significantly more common in the dominant ear of cell phone users—the one that you use more often when you're making a call.3

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Additionally, a 2016 literature review in the Brazilian Journal of Otorhinolaryngology found that RF radiation from cell phone use may trigger or worsen tinnitus, a condition that causes persistent ringing in the ears.4

Oxidative stress and cellular damage

Some research suggests RF radiation might stress out your cells—literally. This stress can lead to the formation of reactive oxygen species (ROS), unstable molecules that damage DNA, according to the American Cancer Society. A 2015 review in Electromagnetic Biology and Medicine concluded that long-term exposure to low-intensity RF radiation could contribute to oxidative stress, which is known to be a risk factor for a variety of health conditions, including cancer and inflammatory diseases.5

So, what's the verdict?

While some studies suggest prolonged RF radiation exposure may increase health risks, there’s no strong evidence that Bluetooth headphones in particular are dangerous, says Dr. Rasouli.

Animal studies have hinted at a link between RF radiation and tumors, but results have been inconsistent and inconclusive—and more importantly, haven't been replicated in human studies. Even studies of workers exposed to higher RF levels—such as radar technicians and radio operators—have not found a clear increase in cancer risk, according to the American Cancer Society.

In addition, large-scale studies on cell phone use haven’t definitively linked RF radiation to brain tumors or cancer, Dr. Rasouli says. And cell phones emit far more RF radiation than wireless Bluetooth headphones. In the U.S., cell phones operate between 1.8 to 2.2 gigahertz (GHz), while Bluetooth devices emit only 0.25 to 10 percent of that—well below the Federal Communications Commission (FCC) safety limits, adds Dr. Andrews. The FCC regulates exposure levels to ensure they remain within safe thresholds, she explains.

So far, there’s no solid data that wireless headphones pose significant health risks. Unlike ionizing radiation (like X-rays), RF waves don’t have enough energy to damage DNA directly. However, moderation is key—as with any technology, Dr. Rasouli explains. By following smart listening habits and staying informed, you can use wireless headphones with confidence, he adds.

How to keep your brain (and ears) safe

Want to play it safe? Here are simple ways to reduce any potential risks, according to Drs. Rasouli and Andrews:

  • Limit long-term use: Listening to your wireless headphones at a high volume can cause hearing loss
  • Lower the volume: Keep it below 85 decibels (dB) for no more than eight hours per day
  • Avoid sleeping with headphones on: Doing so can help reduce your odds of bacterial infections, wax buildup, and potential hearing loss
  • Consider wired headphones: This eliminates the RF radiation concern altogether
  • Keep them clean: Wipe with alcohol pads to prevent bacteria buildup and ear infections
  1. Yang, Ming et al. “Mobile phone use and glioma risk: A systematic review and meta-analysis.” PloS one vol. 12,5 e0175136. 4 May. 2017, doi:10.1371/journal.pone.0175136 ↩︎
  2. Kesari, Kavindra Kumar et al. “Radiations and male fertility.” Reproductive biology and endocrinology : RB&E vol. 16,1 118. 9 Dec. 2018, doi:10.1186/s12958-018-0431-1 ↩︎
  3. Velayutham, P et al. “High-frequency hearing loss among mobile phone users.” Indian journal of otolaryngology and head and neck surgery : official publication of the Association of Otolaryngologists of India vol. 66,Suppl 1 (2014): 169-72. doi:10.1007/s12070-011-0406-4 ↩︎
  4. Medeiros, Luisa Nascimento, and Tanit Ganz Sanchez. “Tinnitus and cell phones: the role of electromagnetic radiofrequency radiation.” Brazilian journal of otorhinolaryngology vol. 82,1 (2016): 97-104. doi:10.1016/j.bjorl.2015.04.013 ↩︎
  5. Yakymenko, Igor et al. “Oxidative mechanisms of biological activity of low-intensity radiofrequency radiation.” Electromagnetic biology and medicine vol. 35,2 (2016): 186-202. doi:10.3109/15368378.2015.1043557 ↩︎

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Food

Food Trends Come and Go, But Kombucha Is Forever—Here’s Why, According to an RD

Here's what an RD has to say about the kombucha trend, why it's held such staying power, and what to look for when you're stocking up.

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Photo: W+G Creative
Published Feb 3, 2025

In Partnership With 

GT's Living Foods

Written by 

Well+Good Editors

There was the low-fat craze of the 1990s and 2000s. The ‘10s rolled in with celery juice, Impossible burgers, and truffle oil on everything—followed by whipped coffee, feta pasta, and the gazillion other viral #foodtok moments of the current decade. Try to keep up with the latest food trends, and you’re in for a quite a ride.

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There’s nothing wrong with opting into the (literal) flavor of the month—but when it comes to nutrition, it’s worth paying special attention to the foods and drinks that have lasted longer than a season. For registered dietitian Lauren Manaker, MS, RDN, LD, kombucha is high on that list of long-standing staples.

According to Google Trends, the kombucha trend entered the wellness mainstream around 2017—but Manaker notes that its history stretches back thousands of years, originating as a traditional fermented drink in East Asia. “What has given kombucha such remarkable staying power, compared to other fleeting food and beverage trends, lies in its unique combination of health benefits, historical significance, and overall appeal,” she says.

Back to the ’90s for a minute: That sacred, historical significance of kombucha is what inspired a California teenager named GT Dave to eschew the food trends of the day in favor of a—at the time—less popular way of supporting his and his family’s health. In 1995, Dave was gifted an heirloom Himalayan SCOBY (or symbiotic culture of bacteria and yeast, the living culture used to ferment kombucha). He was intrigued by the healing effects he’d seen firsthand when his mother was sick, so he began crafting his own homemade kombucha. His at-home hobby turned into SYNERGY, The Real Kombucha, and a suite of other probiotic-rich, living foods.

This year, GT’s Living Foods celebrates 30 years of crafting kombucha the real way: traditionally fermented with heirloom cultures for billions of living probiotics. While other health trends have come and gone, it’s clear Dave was ahead of the curve all those years ago.

Here’s what Manaker has to say about why the kombucha trend is so much more than just a passing fad, the health benefits of the drink, and why it’s worthy of a forever spot in your daily wellness routine.

The health benefits of kombucha

The secret to foods that outlast all the fads? They strike the balance of nutritious, tasty, and generally low-effort. Done, done, and done: According to Manaker, the health benefits of kombucha are wide-ranging—and its delicious, tangy taste is the cherry (or guava, or pomelo, or strawberry) on top.

First and foremost, studies suggest that drinking kombucha may help boost your gut health, which has a major effect on your overall well-being. “Kombucha is a source of probiotics, which are beneficial microorganisms that support gut health by balancing the gut microbiome,” Manaker says. “A healthy gut microbiome is linked to improved digestion, immune health, and nutrient absorption.”

Some kombucha contains polyphenols and bioactive compounds, which Manaker says may help manage inflammation in the body, as well as antioxidants, which help combat oxidative stress by neutralizing harmful free radicals. “Data highlights that the consumption of antioxidant-rich beverages like kombucha can support overall cellular health and potentially reduce the risk of chronic diseases,” she says.

To reap its full benefits, Manaker recommends sipping kombucha daily. “Consistent consumption helps colonize the gut with the beneficial probiotics found in this fermented beverage, supporting a balanced and healthy microbiome over time,” she says—with the caveat that not all kombucha is created equal. Choose one that contains live probiotics and diverse strains (like SYNERGY, The Real Kombucha), she says, because these ingredients contribute more actively to gut health.

Why the kombucha trend has such staying power

From Manaker’s POV, the “kombucha trend” has withstood decades (correction, centuries) of changing food-and-beverage tides because it’s equal parts nutritious and delicious. “A growing awareness of gut health and its importance to overall well-being has kept kombucha in the spotlight,” she says. “Its natural probiotics and enzymes support a balanced microbiome, which in turn promotes digestion, immunity, and even potentially mental health.”

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And beyond its health benefits? “Kombucha’s distinct, tangy, and slightly effervescent flavor profile has helped it gain a loyal following as a delicious and refreshing alternative to sugary sodas or artificial drinks,” Manaker says.

What to look for in a quality kombucha

“When choosing a kombucha brand, it’s essential to prioritize quality, ingredients, and sourcing,” Manaker says. She looks for options that are raw, organic, unpasteurized (to help preserve the live probiotics and enzymes, she says), and grown by the traditional fermentation process. “Transparency about the ingredients and brewing process is another key factor,” she adds. “Opt for brands that list exactly what they use without hidden sugars or synthetic flavorings.”

GT’s SYNERGY checks every one of her kombucha boxes. She loves the small-batch brewing and weeks-long fermentation process, which separates GT’s from most other kombuchas on the market *and* boosts its nutritional value. “It’s clear [GT’s Living Foods] never cuts corners—each bottle is raw, unpasteurized, and free from artificial flavors, which only enhances the natural and refreshing experience. And since it is made with real tea, it naturally contains antioxidants to support my brain health.”

Manaker’s go-to for a little well-being boost is Pomelo Pink Lemonade, but you can’t go wrong with any of SYNERGY’s 23 fizzy flavors. Try them all and find your favorite—and then make kombucha a forever thing in your life.

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