The words fatty acids may make you recoil and conjure up such unpleasant images as tubs of lard and jiggly thighs, but fat isn’t always the enemy—in fact, omega-3s, a type of fatty acid, are necessary for good health.

What Are Omega-3s?

Omega-3 fatty acids are often referred to as “good fats,” and they come mainly from fish, some plants and walnuts. We need them to help protect ourselves against everything from heart disease and stroke to depression and ADHD to joint pain and some skin conditions.

Without enough omega-3s—which are known as “essential” fatty acids since they’re needed but our bodies can’t produce them—you may have symptoms of fatigue, dry skin, memory problems, poor circulation, brittle hair, mood swings, lack of endurance and more.

How Do Omega-3s Work?

While it may seem like the only purpose of fat in your diet is to migrate straight from your lips to your hips, omega-3s have a much more complex (and useful!) role. One of their most important functions is to balance out omega-6s, another essential fatty acid. While omega-6s are helpful for skin health and giving blood the ability to clot when necessary, in these fatty acids’ case, too much of a good thing isn’t a good thing at all—in excess, omega-6s (found in margarine, eggs, vegetable oils and poultry) can promote blood clots, contributing to heart attacks and strokes. Fortunately, a good balance of omega-3s can help counteract this harmful effect.

Omega-3s are also important in reducing inflammation in many parts of the body, including joints, tissues and the bloodstream. They’re also thought to be linked with brain and behavioral function.

Where Can I Get Omega-3s?

Your best bet for getting your fill of omega-3s is by eating two servings of fish a week, but there are other sources. Foods with omega-3s include:

• Fish, particularly salmon, mackerel, halibut, tuna, sardines and herring

• Flaxseed

• Canola oil

• Broccoli

• Cantaloupe

• Spinach

• Cauliflower

• Kidney beans

• Walnuts

• Soybeans

• Pumpkin seeds

I Hate Fish! Can I Just Take Supplements Instead?

For some people, depending on cholesterol levels and history of heart disease, fish oil supplements might be a good idea, but you should always talk to your doctor first. Getting your nutrients through dietary sources (i.e. real food) is typically preferable to getting them in pill form.

Isn’t bacteria bad for you?

Yes and no. While some bacteria do contribute to illness, your bowel is actually filled with tons of bacteria (in the trillions) that mostly keep things in check, helping with digestion, immune function and absorbing nutrients. Some studies suggest that adding more of these “good” microorganisms, in the form of probiotics, can boost your health. These kinds of products are popular in Northern Europe and Japan, and have increased in prominence in the U.S. in the past couple of years with the introduction of probiotic yogurts to the market.

What do probiotics help with?

Research is still in the early stages, but studies have found that probiotics may aid with the following:

• Urinary tract and yeast infections

• Diarrhea

• Irritable bowel syndrome

• Colds and flu

• Eczema in children

Probiotics are thought to be especially helpful after taking antibiotics, given that these medicines wipe out both the good and bad bacteria in your system in order to kill whatever’s ailing you. Building back up your reserves of helpful microorganisms may keep issues such as diarrhea and cramping at bay.

What foods and supplements contain probiotics?

Yogurt, milk, juices and soy drinks can all be infused with probiotics. Look on the label for the words live and active cultures. While probiotics are typically considered safe since they’re similar to what’s already in your digestive system, they may not be suitable for some people, particularly those with weakened immune systems. Always consult with your doctor before taking supplements to make sure they’re a good idea for you.

And when you’re careening into that oh-so fun period of time known as PMS, you can go from purple (“I’m sad.”), to pink (“Happy pink.”) to black (“Mad. And loud. I howl. I growl at every cloud.”) on a loop.

Thank you, hormones.

While some women suffer from extreme PMS (known as premenstrual dysphoric disorder or PMDD) and should consult their Healthy Woman gynecologist to discuss the various treatments available, many can control PMS on their own.

Want to kick crabbiness to the curb, banish bloating, beat back pain and mellow out those mood swings?

Here are the top 12 ways to keep your many colored days a hue that works for you.

Table salt.

Ban bloat by cutting back (as in way back) on your sodium intake. Steer clear of canned, frozen, junk prepackaged and fast food (this advice applies to across the board—not just during your premenstrual time of the month) and don’t even think about adding salt to your meals. Salt causes water retention, which, in turn, causes everything from generalized bloat to swollen ankles to sore breasts.

Say sayonara to sugar.

Enemy, thy name is sugar. From obesity to depression to cancer, sugar is the culprit (again, this is advice that should be heeded in general). When it comes to squashing PMS, skip all processed sugar. Instead, when your mood and mojo begin to wane, bite into a piece of fruit paired with a protein (like raw nuts, a slice or two of turkey or Greek yogurt) for a mood-stabilizing, a serotonin-releasing snack that stave off a tidal wave of PMS symptoms.

Avoid alcohol.

And speaking of sugar, ditch the drinking (of adult beverages) to stop your blood sugar from spiking, along with the host of other things that alcohol wreaks on your mind and body—not to mention the bad nutrition decisions (and other decisions) you’re more inclined to make in its wake. In addition to mood instability, alcohol can also cause increased breast tenderness, bloating and fatigue.

Can caffeine.

Studies have shown that the effects of caffeine are magnified when a woman is premenstrual. So, if you want to feel more nervous and irritable, then Starbucks it up. If you don’t, then go for decaffeinated green or chai tea and, of course, eliminate soda.

Up your exercise.

When it comes to keeping PMS at bay, nothing does it better than exercise. Whatever it is that moves you (treadmill, hiking, swimming, running around the block), just do it!

Fill up.

Fresh fruit, vegetables and whole-grain fiber pack a powerful punch of the vitamins and minerals that every healthy woman needs to feel good (and look good while they’re at it). Plus, whole grains like brown rice and quinoa along with organic fruits and vegetables fill you up, thus staving off those food cravings that usually come complete with PMS.

Say goodnight.

Not getting enough sleep (that’s seven to eight hours) can intensify your symptoms of PMS. Avoiding alcohol and caffeine and sticking to a regular exercise routine will help you have a good night’s sleep and, in turn, keep your energy level, ability to concentrate and general feeling of well-being on high.

Stress less.

Though easier said than done, keeping stress to a minimum will control those surges of anxiety that often swell up with the onset of PMS. Avoid the situations and people who tend to push your buttons and instead opt for easier, breezier activities and company.

Water your world.

When you’re bloated, drinking water may seem counter-intuitive but it’s actually one of the best things you can do to purge your puffiness. Make drinking eight to 10 8-ounce glasses of water a day part of your daily to-do.

Strike a pose.

There’s a reason why yoga has lasted the test of time (over 5,000 years): It works! Yoga poses are a panacea for everything from back pain to stress to lethargy, curing the PMS-weary body, mind and soul.

Feel like makin’ love.

Okay, you probably don’t but it can really help. Whether it’s mental or physical, many women report that intercourse actually helps ease their PMS symptoms—and some even claim that an orgasm can relieve cramps. Between the nurturing effects that the emotional connection between you and your partner has on your psyche, the release of endorphins and the always-needed time-out your mind gets, you just may want to say Y-E-S to S-E-X the next your PMS just isn’t OK.

Take your veta-vita-vegemins.

A vitamin or mineral deficiency can impact your overall health, including how (or if) your body responds to being premenstrual. In addition to popping a daily organic, whole-food based multi-vitamin, a probiotic, vitamin D and Omega 3 supplement, here are the top vitamins and supplements that studies have shown to ease the PMS pain: vitamin B6, which is instrumental in the body’s production of dopamine, a mood-stabilizing neurotransmitter, and has been shown to fight irritability, depression and even breast tenderness; calcium, which has been shown to improve PMS-sufferers’ mood and lessen bloating; and manganese, a mineral found in pineapple, pecans, walnuts, raspberries, pumpkin seeds, spinach and oats, that may reduce tension and depression.

Please be sure to talk to your doctor before starting a new vitamin regimen.

And remember, we are your partners in good health. If you experiencing, the symptoms of mild, moderate or severe PMS, tell us. We can help you live your best life as a strong, happy and Healthy Woman!

Berries. Don’t be blue about getting older and let a black cloud hang over your head. Razz up your diet with more than a straw-sized amount berries of any kind for antioxidant-rich treats that combat free radicals, those annoying molecules that cause cell damage and inflammation and make you look and feel older. Plus, berries pack a punch of vitamin C, helpful in keeping your skin smooth and youthful.

Yogurt. Keep your chompers chomping—and healthy—by eating yogurt, which lowers the risk of gum disease and tooth loss. Plus, the calcium, potassium and phosphorus in yogurt as well as other types of dairy like fat-free milk and low-fat cheeses keep bones strong and blood pressure low.

Oatmeal. Three to five servings a day of whole grains will maintain your fighting form, warding off the negative effects of the sun and protecting against such youth-robbing ailments as diabetes, heart disease and colon cancer. In addition, they’re integral to keeping your weight in check.

Fish. Packed with omega-3s, fatty fish like salmon, mackerel, halibut, tuna, sardines and herring help keep skin healthy and reduce inflammation in joints, tissues and the bloodstream. (If you don’t like fish, you can get omega-3s from sources such as flaxseed, walnuts and pumpkin seeds.)

Leafy greens. Seeing is believing, and believe this: Preserving your eyesight is something you’ll be thankful for as the years go by. If you want to keep yourself from needing Coke-bottle glasses, reach for dark leafy vegetables like spinach, which contain plant pigments that keep ultraviolet light rays from doing damage.

Eat this:

1. Broccoli. A dietary superstar no matter your stage in life, broccoli is helpful in pregnancy because of its calcium, folic acid (crucial for your baby’s evolving nervous system, brain development and red blood cell formation), and vitamins A and C.

2. Nuts. Small in stature but large in mineral content, nuts pack a powerful punch of DHA, a type of omega-3 fatty acid that boosts baby’s brainpower. Walnuts are an especially good source; throw them into a salad or take a handful on the go for a good snack.

3. Eggs. Whether scrambled, hard-boiled or over easy, eggs contain more than a dozen vitamins and minerals helpful for a healthy pregnancy—and each one typically touts less than 100 calories. They’re also rich in protein, which fetuses need for cell growth, and are integral in brain and vision development.

4. Oatmeal. Looking for a breakfast of pregnant champions? Start your day right with oatmeal, which delivers on the fiber, B vitamins, phytonutrients and iron you need. Be sure to keep getting whole grains throughout the day—try whole-grain bread, barley, quinoa and popcorn.

Skip this:

1. Hot dogs and luncheon meats. These foods are prone to listeria, a type of bacteria that can lead to miscarriage or health problems. It’s best to avoid any deli ham, deli turkey, bologna, salami, refrigerated smoked seafood and hot dogs until after your baby is born.

2. Unpasteurized dairy products. For the same reason you want to say hasta la vista to hot dogs, you’ll want to say ciao to some cheeses. Those made with unpasteurized milk—like Brie, Camembert, Roquefort (also known as blue cheese), feta and others—are at risk for listeria.

3. Large fish. Some fish contain high levels of mercury, which is a problem for pregnant women because of mercury’s negative effects on brain and nervous system development. You’ll want to limit your fish intake to 12 ounces a week and consume only low-mercury options (salmon, canned tuna and tilapia, for example). Avoid altogether king mackerel, swordfish, shark and tilefish.

4. Alcohol. It may be tempting to sip the occasional glass of wine, but research has found that there are no safe levels of alcohol consumption during pregnancy. Alcohol can impair fetal development, affecting the physical growth and intellectual development of your baby—and that’s not a risk you want to take.

Let these five books be your guide through pregnancy, birth, baby and beyond.

The Green Pregnancy Go-to Guide
One main theme will permeate through your pregnancy (no, we don’t mean swollen ankles or sheer panic): questions. You will start to question everything. What is the Bradley method? Can I stay on Prozac? Can I drink tap water? What about pesticides in fruit? What is low VOC paint? Do I really need to get an organic crib mattress? Frankly, you’ll drive yourself crazy with it. To quell your insatiable thirst for answers, keep a copy of The Complete Organic Pregnancy with you at all times. This comprehensive guide to all things healthy pregnancy will satiate your hunger for knowledge, but not your hunger for tomato sauce or chocolate ice cream—that you’ll have to handle on your own. ($10, www.amazon.com)

The Scoop You Can Trust
Many consider this book to be the bible when it comes to the real deal on baby gear from cribs to strollers to car seats to maternity wear. Baby Bargains rates all the top brands based on quality, safety, durability, usability and more. With detailed descriptions and explanations, this book becomes your constant companion for the next nine plus months. ($17.95, www.windsorpeak.com)

Once Baby is Here
Yes, once baby is here there will be a period of time known as the wall-walking time—meaning you will be walking into walls during this time. Thanks to sleep deprivation, you will find yourself forgetting even the simplest of things like when your precious went number two last or had a bottle. Baby Daze saves the day(s) as the ultimate logbook, helping new parents keep track of medical information, feeding, sleeping, diaper changes, gifts and more. ($19.95, www.babydaze.net)

What You Didn’t Expect When You Were Expecting
This tell-it-like-it-is tell-all is an honest and insightful look at the balancing act performed by today’s working mothers, as told by two real-life professionals who are trying their best to have it all—a career, a family and, ultimately, happiness. This sanity-saving must-read offers new moms exactly what they need: tips, tricks, advice, comradery and laughter ($9.95, www.amazon.com)

How Mama Will Get Her Groove Back
If you think the term sex life is an oxymoron—and believe us, at some point this will be your truth—then you’ve got to read Mating in Captivity: Reconciling the Erotic and the Domestic. Written by Esther Perel, a marriage and family therapist, this provocative look at intimacy and sex gives parents the tools they need to bring the lust home. This powerful and marriage-changing book should be part of the welcome packages in the maternity ward—that is, if you ever want to get to baby number two. ($19.59, www.amazon.com)

For some pregnant women, watching the scale tip slightly more each week is upsetting, while others welcome the opportunity to put on some pounds guilt-free. Whatever your feelings on pregnancy weight gain, realize that it’s both normal and needed for your baby to grow and thrive—but “eating for two” isn’t actually a license to eat double what you normally would.

What the Scale Should Show

When figuring out how much weight you should gain during your pregnancy, first use a BMI calculator to find out what your body mass index was before you conceived. If you’re starting out at a healthy weight (a BMI of 18.5 to 24.9), you’ll want to gain about 25 to 35 pounds. Those who are underweight (a BMI of less than 18.5) need to gain more to ensure the health of their baby, about 28 to 40 pounds. Women who are overweight (a BMI of 25 to 29.9) should aim for 15 to 25 pounds, while those who are obese (a BMI of 30 and up) will only want to add another 11 to 20. (Having twins? You’ll need to gain more—talk to your doctor about just how much.)

Does It Really Matter How Much Weight I Gain?

Yes. If you don’t gain enough, you’re at an increased risk for delivering your baby early and/or smaller than expected. Gain too much, and you’re upping your chances of labor complications and needing a C-section. Plus, losing the weight post-pregnancy will be all the tougher, and if you don’t shed the extra pounds, you’re inviting in a whole host of health problems.

Getting the Proper Nourishment

While it can be tempting to get those extra calories from treats like donuts and extra slices of pizza, the quality of calories—in addition to the quantity—does matter. You and your bambino will feel better in the long run with fruits, veggies and whole grains than you will with cookies and fries, and you’ll be delivering Junior with the nutrients he or she needs. That doesn’t mean you can’t have a slice of cake at your baby shower—just moderate your sweets intake the same way you did (or should have!) before you got pregnant.

Read more about how a lifestyle intervention can help women manage their weight during and after pregnancy.