Premenstrual Dysphoric Disorder (PMDD) is a severe form of Premenstrual Syndrome (PMS) that affects between 2% and 5% of premenopausal individuals and 3% to 8% of those in their reproductive years. PMDD causes intense emotional and physical symptoms, making it difficult to function in daily life. While medications are available, many individuals prefer to explore natural treatments first.

 

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Common Symptoms of PMDD:

  • Irritability/anger
  • Overwhelm
  • Depressed or anxious mood
  • Fatigue
  • Difficulty concentrating
  • Forgetfulness
  • Inflammation
  • Tender breasts
  • Joint pain

PMDD requires professional diagnosis and management. Natural treatments for PMDD may include lifestyle changes, medication, and therapy. Below are some natural remedies that may help alleviate PMDD symptoms and provide PMDD help.

Natural Treatments for PMDD

1. Meditation

Meditation can help alleviate stress, anxiety, and depression, which are common PMDD symptoms. By focusing on your breath and staying grounded in the present moment, meditation can promote relaxation and relieve both physical and emotional discomfort.

How to Get Started:

  • Join a Guided Meditation Class: In-person or online options are available.
  • Watch YouTube Videos: Numerous tutorials can help beginners.
  • Download a Meditation App: Apps like Belle Health PMS, PMDD Tracker offer guided sessions.
  • Daily Practice: Aim to meditate for at least 10 minutes each morning and evening.

2. Aromatherapy

Aromatherapy uses fragrant plant oils to provide physical and psychological benefits. Popular essential oils for PMDD include chamomile, clary sage, geranium, lavender, neroli, and rose.

Usage Tips:

  • Bath Additives: Add diluted oils to bathwater.
  • Oil Diffusers: Use to spread the scent in your environment.
  • Massage Oils: Dilute essential oils in a carrier oil and use for massage.
  • Direct Inhalation: Inhale the scent directly from the bottle or a cotton ball.

3. Warm Baths

A warm bath can be incredibly relaxing and help alleviate menstrual cramps. Enhance your bath with soothing scents and relaxing music for added benefits. Aim for a 20-minute soak before bed to ease PMDD symptoms.

4. Exercise

Regular exercise can significantly improve PMDD symptoms by reducing pain and enhancing mood. A mix of aerobic activities and strength training is recommended.

Exercise Guidelines:

  • Aerobic Activity: 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity weekly.
  • Strength Training: Activities that work all major muscle groups at least two days a week.

5. Different Menstrual Products

Some menstrual products can worsen PMDD symptoms. Experimenting with different types can help identify what works best for you.

Options to Consider:

  • Organic Cotton Pads and Tampons: Free from synthetic materials.
  • Menstrual Cups: Reduce cramping and irritation.
  • Period Panties: Comfortable and absorbent, reducing irritation.

6. Yoga

Yoga can help reduce menstrual cramps and alleviate emotional symptoms of PMS and PMDD. Start with gentle, 15-minute sessions and see how it makes you feel. Many free instructional yoga videos are available online, or you can join a community class.

Recommended Poses:

  • Bridge Pose
  • Downward-Facing Dog
  • Butterfly Pose

7. Sleep

Quality sleep is essential for managing PMDD. Establishing a regular sleep schedule and creating a relaxing bedtime routine can improve sleep quality.

Sleep Tips:

  • Regular Sleep Schedule: Go to bed and wake up at the same time daily.
  • Avoid Stimulants: Limit caffeine and sugar intake before bed.
  • Relaxing Activities: Engage in calming activities like reading or taking a warm bath before sleep.

8. Diet

A healthy diet can help manage PMDD symptoms. Regular meals and snacks throughout the day can keep blood sugar levels stable, reducing symptoms like anxiety and bloating.

Dietary Recommendations:

  • Hydrate: Drink plenty of water.
  • Balanced Meals: Include a variety of fruits, vegetables, and whole grains.
  • Limit Salt and Sugar: These can exacerbate bloating and mood swings.

10. Herbal Remedies

Herbal supplements like evening primrose oil, chasteberry, gingko, and St. John’s wort are popular for managing PMDD, though scientific evidence is limited. Consult with a healthcare professional before taking any herbal remedies to avoid adverse reactions or interactions with other medications.

11. Acupuncture

Acupuncture involves inserting thin needles into specific body points to increase blood flow and promote healing. It has shown promise in relieving PMS and PMDD symptoms.

Effective Acupuncture Points:

  • Below the Navel: Eases cramps and bloating.
  • Hip Area: Relieves pelvic and back pain.
  • Thumb and Forefinger: Relieves headaches and abdominal pain.

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Conclusion

PMDD can significantly interfere with a person’s quality of life and daily functioning. However, it is treatable through a combination of lifestyle changes, natural treatments for PMDD, and medications. Finding the right treatment or combination of treatments can lead to significant improvement in symptoms and overall well-being.

*If natural remedies do not provide sufficient relief from PMDD, it is important to seek medical treatment.