If you’re on a mission to tackle PMDD (Premenstrual Dysphoric Disorder) and looking for natural remedies to ease those bothersome symptoms, you’ve come to the right place!PMDD can bring unwanted mood swings, physical discomfort, and emotional challenges, but fear not because natural remedies may help you take control and find relief.
From lifestyle changes to herbal remedies to dietary tweaks, various natural remedies can potentially ease PMDD symptoms so you can get your groove back. So, let’s explore some natural treatments that could help you kick PMDD to the curb and reclaim your well-being. Get ready to rock those positive changes and show PMDD who’s boss! Let’s explore and discover some awesome natural remedies for PMDD!
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PMDD: What is it?
Premenstrual syndrome (PMS) is common, and most people understand what PMS is. PMDD is similar to symptoms of PMS, but the symptoms are much more severe and can negatively impact your life. You may have experienced it yourself or know someone who deals with it. However, PMDD is a severe form of premenstrual syndrome (PMS) that affects some women.
PMDD typically occurs in the luteal phase of the menstrual cycle, which is the second half of the cycle after ovulation. The emotional and physical symptoms have the potential to impact your quality of life significantly. These PMDD symptoms are more severe than regular PMS and can interfere with daily activities, relationships, and overall well-being. The following symptoms include:
| Mood Swings | Fatigue |
| Depression | Changes in Appetite |
| Anxiety | Sleep Disturbances |
| Bloating | Difficulty Concentrating |
| Breast Tenderness | Irritability |
It’s important to note that PMDD is a medical condition and not simply “being moody” or “having bad PMS.” An estimated 3-8% of women who menstruate may experience PMDD, requiring proper diagnosis and treatment by a healthcare provider.
Treatment for PMDD may involve a combination of lifestyle changes, prescription medications (such as selective serotonin reuptake inhibitors or hormonal birth control), therapy, and other supportive measures.
Natural remedies may also be used with conventional treatments to help manage PMDD symptoms. Working with a healthcare provider to develop an individualized treatment plan that best suits your needs is crucial.
Wearable Technology for Period Pain ReliefPMDD Diagnosis
PMDD is a medical condition that should not be overlooked. Far too many people assume they have regular PMS but rarely consider seeing a doctor with this condition. You should consult your doctor if you think you have PMDD or are concerned about abnormally severe symptoms. To be diagnosed with PMDD, you must have five or more PMDD symptoms, including one mood-related symptom.
Common PMDD Symptoms
The key difference between PMS and PMDD is the severity of the symptoms. Symptoms typically start the week or two before your time of the month and usually subside two to three days after your period starts. PMDD is a medical condition, but unfortunately, misdiagnosis is common.
With PMS, you might be moody and depressed, but with PMDD, you experience the same physical and emotional symptoms, but they can be so severe that they can disrupt your daily life, work, and relationships. Here is a list of common symptoms in people with premenstrual dysphoric disorder.
Chronic Fatigue
With PMDD, you might notice that you are constantly tired during the week or two before your period. Your energy levels are incredibly lacking, and you have trouble getting anything done. Intense fatigue affects your ability to function normally; you might even have to miss work or school. PMDD can affect the quality and duration of sleep, leading to poor sleep or insomnia, which can contribute to feelings of fatigue during the day.
Additionally, PMDD is often associated with emotional distress, such as mood swings, irritability, and anxiety. This can further impact energy levels and contribute to feelings of fatigue. Just having to cope with PMDD’s emotional and psychological symptoms can be draining and may lead to increased fatigue.
Aromatherapy to Relieve PMDD SymptomsAnxiety and Mood Changes
Some of the most noticeable symptoms are in your emotional and mental health. If you already suffer from anxiety, you may notice that you feel anxious and on edge much worse during this time. The symptoms are so severe they could lead to panic attacks.
Or you might feel depressed, lack interest in activities, sad, and hopeless. Your moods may swing unpredictably, and you are highly agitated and irritable, negatively impacting social interactions. You might also have trouble with focus and concentration and have a sense of feeling out of control.
Ravenous Appetite and Binges
You may experience intense cravings and an insatiable appetite, where you suddenly are ravenous, and no matter how much you eat, you do not feel satisfied. These symptoms might especially appear if you have a history of disordered eating, especially binge eating. The increased cravings are commonly for specific foods, particularly those high in carbohydrates, sugar, and fat.
Furthermore, increased appetite and food cravings associated with PMDD can also be linked to emotional eating. You may turn to food as a coping mechanism to deal with the emotional distress and mood swings common with PMDD. Emotional eating can temporarily relieve PMDD symptoms, but it can also lead to an unhealthy cycle of overeating and feeling guilty, further exacerbating emotional and physical symptoms.
Isolation
Similar to changes in your mood, you may notice that you want to isolate yourself from people you care about and activities that usually interest you. Experts believe this is due to hormonal changes and fluctuations occurring during the menstrual cycle. Hormone levels, including fluctuating levels of estrogen and progesterone and other neurotransmitters and hormones, may impact mood, emotional regulation, and overall well-being, leading to social withdrawal as a coping mechanism.
Insomnia or Trouble Sleeping
Many women commonly report an inability to sleep or stay asleep with PMDD. There is no full understanding of the exact cause of insomnia in PMDD, but it is believed to be related to hormonal changes during the menstrual cycle. Fluctuating levels of estrogen and progesterone, as well as other neurotransmitters and hormones, may contribute to disrupted sleep patterns during the luteal phase of the menstrual cycle in individuals with PMDD.
Physical Symptoms
In addition to the emotional symptoms, there is also a wide range of physical symptoms, such as water retention, menstrual cramps, gastrointestinal issues, skin issues, bloating, breast pain, headaches, and muscle pain.
Natural Remedies for PMDD
1. Herbal & Spice Supplements
Herbs and spices have been traditionally used for alleviating PMS and PMDD symptoms. Examples include chaste berry (Vitex agnus-castus), evening primrose oil, and black cohosh. However, it’s important to use herbal supplements with caution and under the guidance of a healthcare provider, as they can interact with medications and may not be safe for everyone. Explore high-quality organic herbs and spices here.
2. Vitamin Supplements
Certain vitamins and minerals, such as vitamin E, vitamin B, vitamin D, calcium, and magnesium supplements, have been suggested to help reduce symptoms of PMDD. However, the evidence is limited, and it’s important to talk to a healthcare provider before starting any new supplement regimen, especially if you have any existing health conditions.
3. Acupuncture
Some women find relief from PMDD symptoms through acupuncture, which involves the insertion of thin needles into specific points on the body to help balance energy flow. However, more research is needed to determine its effectiveness for PMDD.
4. Light Therapy
Exposure to bright light, such as natural sunlight or artificial light boxes, has been shown to help regulate mood and improve symptoms in some individuals with PMDD. One study shows support for its effectiveness. However, light therapy should be used under the guidance of a healthcare provider.
5. Cognitive Behavioral Therapy (CBT)
CBT is a form of talk therapy that can help individuals with PMDD identify and change negative thought patterns and behaviors contributing to their symptoms. CBT has been shown to be effective in reducing PMDD symptoms in some cases.
6. Omega-3 Fatty Acids
Omega-3 fatty acids, found in fish oil, flaxseed oil, and chia seeds, have anti-inflammatory properties and may help regulate mood and reduce inflammation in the body. Some studies have suggested that omega-3 fatty acid supplementation may benefit PMDD symptoms, but more research is needed to establish its effectiveness.
7. St. John’s Wort
St. John’s Wort is an herbal supplement used traditionally for mood disorders, including depression and anxiety. Some women with PMDD may find relief from St. John’s Wort, but it can interact with medications and cause side effects, so it’s important to consult a healthcare provider before using it.
8. Mindfulness Techniques
Techniques such as mindfulness, meditation, yoga, and relaxation exercises may help manage stress, reduce anxiety and depression, and improve overall well-being, which could potentially help with PMDD symptoms.
9. Essential Oils
Some essential oils, such as lavender, clary sage, and chamomile, have been suggested to have calming effects and may help with mood swings and anxiety associated with PMDD. However, essential oils should be used with caution, and it’s important to follow proper dilution and usage guidelines.
Explore the finest selection of 100% pure Essential Oils here.
10. Diet Modifications
Some women with PMDD may relieve symptoms by making dietary changes, such as reducing salt intake to help with bloating or increasing intake of foods rich in complex carbohydrates, such as whole grains and vegetables, which may help regulate mood.
11. Supportive Therapies
Engaging in activities that promote self-care, stress reduction, and emotional well-being, such as talking to a therapist, spending time with supportive friends and family, engaging in hobbies, and getting regular massages, may help improve PMDD symptoms by promoting overall mental and physical health.
12. Lifestyle Changes
Regular exercise, a healthy diet with reduced sugar, caffeine, and alcohol intake, adequate sleep, stress management techniques, and a consistent daily routine may help reduce PMDD symptoms.
PMDD Risk Factors
Unfortunately, no known cause of PMDD exists, and no standardized medical tests exist. The known risk factors are a family history of PMS or PMDD and a personal or family history of mood disorders such as anxiety and depression. It is not that easy for a doctor to be able to tell you if you’ll get it. Many researchers believe it is related to hormonal changes and the serotonin levels in your brain.
However, researchers theorize that it is due to hormone fluctuations, including serotonin levels. It could be that some women are more sensitive to these changes than others. But if you have more severe PMS symptoms, you are likely at a greater risk for PMDD.
Summary: Natural Remedies for PMDD
From lifestyle changes to herbal remedies to dietary tweaks, various natural ways exist to ease PMDD symptoms and improve overall well-being. However, it’s important to remember that PMDD is a medical condition, and working with a healthcare provider is crucial to developing an individualized treatment plan that best suits your needs.
With the right approach, a holistic and personalized approach to managing PMDD may help you take control and find relief. So experiment with the natural remedies that resonate with you, and always remember to prioritize your health and well-being.
