Premenstrual Dysphoric Disorder is a form of premenstrual syndrome that results in symptoms such as anxiety, irritability, and fatigue. Data suggests that up to 8 percent of reproductive-aged women may suffer from this condition. PMDD mimics several PMS symptoms, but they are usually more intense and could even be debilitating for some. There are several medications that doctors typically recommend to help alleviate the condition. However, natural remedies for PMDD are on the market as well. Read on to learn more about natural relief for PMDD.
What Is Premenstrual Dysphoric Disorder (PMDD)?
PMDD is characterized by great emotional, physical, and behavioral distress during the late luteal phase that ends after your period starts (1). Research suggests that PMDD worsens with stressful events. As such, it would appear that a dysregulation of the hypothalamic-pituitary-adrenal axis is involved in the condition.
Adrenal Fatigue and Hormonal Changes
Adrenal Fatigue is a condition where the body is unable to keep up with long-term stress, resulting in various nonspecific symptoms such as premature menopause, dysmenorrhea advancing to amenorrhea, heart palpitations, depression, inability to handle stress, and irritability. Stress is a factor that can contribute to declining performance by the adrenal glands, which produce numerous hormones in your body. Coupled with PMDD, Adrenal Fatigue symptoms can worsen. The Hormonal circuit of the NeuroEndoMetabolic (NEM) Stress Response is activated when experiencing PMDD because of hormonal imbalance.
Like Adrenal Fatigue, some hormonal issues can be addressed with certain lifestyle changes such as diet, exercise, and even a change in environment. You want to minimize your stressors if you are experiencing both conditions to begin to ease the impact on your body. By addressing the root cause of a hormonal imbalance, you are more likely to ameliorate its symptoms.
12 Paths to Natural Relief for PMDD
There are several medications used to address PMDD, including serotonin reuptake inhibitors (SRIs) like Clomipramine (a tricyclic antidepressant) and Benzodiazepines (BZDs) like alprazolam; Danazol, which inhibits ovulation; and oral contraceptive pills (3). However, many healthcare providers recommend that patients address PMDD by making certain lifestyle changes.
Alternative options for PMDD may include the following remedies:
Meditation
If you are experiencing stress of any kind, it could worsen your PMDD symptoms. A good stress reliever is meditation. If you decrease your stress with meditation, you can improve your PMDD by easing symptoms such as anxiety and depression. Daily meditation can involve deep breathing to help you relax and to keep you grounded. You can meditate each morning and evening for 10 minutes.
Aromatherapy
Aromatherapy is another method that you can use to help alleviate stress. Fragrant plant oils can help to address stress, sleeping troubles, and pain. Oils popularly used to ameliorate PMDD include:
- Lavender: soothing
- Chamomile: promotes relaxation and better sleep
- Rose: minimizes stress and relieves PMS
- Clary sage: provides relief from menstrual cramps and anxiety
- Neroli: alleviates anxiety and relieves PMS
There are several ways to use these oils, including:
- Adding the diluted oils to bathwater
- Adding a couple of drops in an oil diffuser
- Diluting the oil in a carrier oil and using it as a massage oil
- Inhaling the scent of the oil directly from the bottle
Keep in mind that undiluted essential oils have the potential to irritate the skin.
Warm Bath
Warm baths can help decrease menstrual cramps, promote relaxation, and encourage sleep. Try soaking in your bathtub for at least 20 minutes to relieve PMDD symptoms. You can enhance your nighttime bath experience by using soothing oil scents and listening to relaxing music.
Exercise
Studies suggest that 5% to 8% of women have moderate-to-severe symptoms that can cause significant distress and functional impairment (2). Regular exercise can help provide natural relief for PMDD symptoms by reducing pain and boosting mood. Try to participate in moderate aerobic exercises and strength training that work for all the major muscle groups each week. You can do this for 3 or more days per week. For Adrenal Fatigue sufferers, however, be mindful not to overexert yourself and worsen symptoms. Stick with gentle exercises if you experience Adrenal Fatigue.
Yoga
Studies suggest that yoga could play a positive role in improving menstrual pain, greatly minimizing abdominal cramps, swelling, and breast tenderness. Additionally, as little as 12 weeks of regular yoga classes could provide natural relief for PMDD.
A few yoga poses that may be beneficial in improving symptoms include:
- Bridge
- Butterfly
- Downward-Facing Dog
Sleep
Poor quality sleep can be a contributing factor to symptoms such as fatigue, low mood, and increased sensitivity to pain. Improving your sleep quality can help to improve PMDD symptoms. This can be facilitated by making several changes to your sleep routine, including:
- Go to bed each night at the same time and wake up at the same time each day.
- Get at least 7 hours of sleep, but aim for up to 9 hours each night.
- Don’t make extended daytime naps a habit.
- Avoid caffeine or high-sugar drinks and foods leading up to bedtime.
- Avoid or minimize alcohol intake close to bedtime.
- Shut off your TV and computer roughly an hour before going to bed.
- Maintain a bedroom temperature of 60 to 67°F for better sleep.
Acupuncture
Acupuncture is a therapeutic approach involving the insertion of thin needles into particular parts of your body. This method of natural relief for PMDD is believed to enhance blood flow in the body and support the body’s natural self-healing process. Studies suggest that acupuncture is a low-risk treatment option that can help to relieve PMDD symptoms.
The ideal acupuncture points on the body for menstrual symptom relief are:
- Two finger-widths below your naval for easing cramps and bloating
- The bony area between the hips and buttocks for relief of both pelvic pain and back pain
- The fleshy area between your thumb and your forefinger to ease headaches and abdominal pain
Cognitive Behavioral Therapy
Cognitive behavioral therapy (CBT) can be characterized as a form of talk therapy that can be beneficial for PMDD sufferers. It may help sufferers identify and adjust unhelpful styles of thought and behavior. CBT could help PMDD sufferers specifically by boosting coping skills for symptoms such as:
- Anxiety
- Mood changes
- Pain
- Depression
Change Up Your Menstrual Products
Not all menstrual products are created equal for you. Some may even worsen your PMDD symptoms. For some people, tampons, for example, can exacerbate stomach cramps, and increased sensitivity to particular ingredients in certain pads could result in skin irritation.
Anecdotal evidence indicates that switching up your menstrual products may help as a natural relief for PMDD. Switching to all-organic pads or menstrual cups could prove helpful.
Diet
Having a healthy diet is also a way to experience natural relief from PMDD. Making certain dietary changes could improve PMDD symptoms, including anxiety and stomach bloating. Eating balanced meals regularly as well as healthy snacks throughout the day helps to maintain gut health. Also, drinking plenty of water will help reduce bloating.
Additionally, avoid salty foods, which increase bloating, as well as foods high in sugar that may lead to drastic blood sugar fluctuations. The latter could exacerbate fatigue and mood swings in persons with PMDD. Furthermore, red meat and high-fat foods elevate prostaglandin levels, which potentially could worsen the severity of your menstrual cramps.
Dietary Supplements May Help
Proper intake of dietary nutrients is crucial for alleviating symptoms of Premenstrual Dysphoric Disorder (PMDD). While consuming whole, fresh foods is the best way to ensure your body receives the necessary vitamins, minerals, and nutrients, supplementation can play a vital role in filling nutritional gaps and managing PMDD symptoms effectively.
Here are some supplements that could be beneficial:
Calcium
Calcium has been shown to help alleviate both the physical and emotional symptoms associated with PMDD, such as mood swings, depression, and water retention. A daily intake of around 1200 mg is often recommended.
Magnesium
Mag Three is an excellent source of magnesium, which can help relieve breast tenderness, bloating, and fluid retention. Magnesium also aids in regulating neurotransmitters, potentially alleviating anxiety and irritability, common symptoms of PMDD.
Vitamin E
Cannaplex E can help minimize the production of prostaglandins, chemicals known to cause pain and inflammation in the body. Regular supplementation of this vitamin may reduce cramping and pain during PMDD.
Vitamin B-6
Vitamin B-6 is crucial for neurotransmitter production, which can influence mood. It may help reduce symptoms such as fatigue, irritability, and sleep disturbances. It’s important to stick to recommended dosages, as excessive intake can lead to nerve damage.
Evening Primrose Oil
EPO Pro is rich in gamma-linolenic acid, which may help manage hormonal fluctuations and reduce inflammation, potentially easing PMDD symptoms like depression and irritability.
Chasteberry
Liquid Vitex, containing chasteberry, is thought to regulate hormonal imbalances, specifically prolactin. This supplement could help diminish breast pain and mood swings.
Gingko Biloba
Gingko is known for its ability to improve cognitive function and may also help alleviate some PMDD symptoms such as mood disturbances and attention deficits.
St. John’s Wort
Commonly used for treating depression, St. John’s Wort may also be effective for the emotional symptoms associated with PMDD. However, it should be used with caution, as it can interact with other medications.
When considering supplements, it’s crucial to consult with a healthcare provider to ensure they are suitable for your specific health needs and to avoid potential interactions with other medications.
For Adrenal Fatigue sufferers, talk with your healthcare provider before adding supplements to your diet.
Takeaway
PMDD can disrupt your quality of life and your ability to function optimally throughout the day. The good news is that it’s not an incurable condition and can be managed. By adopting particular lifestyle changes, diet, and natural remedies, you can transform your health and get back on track. If you are an Adrenal Fatigue sufferer, natural remedies for PMDD may be a good option to help heal your adrenals and minimize symptoms. Give us a call at +1 (626) 571-1234 if your PMDD is serious and you need guidance in knowing how to tackle the condition.
