PMDD Natural Treatment: 10 Options

Overview

• PMDD: Premenstrual Dysphoric Disorder, a severe form of PMS affecting 2-5% of premenopausal women.
• Symptoms: More severe than PMS, can include food cravings, irritability, and fatigue.
• Natural remedies aim to improve well-being, manage symptoms, and offer stress relief.

Natural Treatment Options

1. Aromatherapy

   • Involves inhaling essential oils to improve physical and mental health.
   • Essential oils for PMDD:
     • Chamomile: Promotes relaxation and sleep.
     • Clary Sage: Relieves menstrual cramps and anxiety.
     • Lavender: Offers a calming effect.
     • Neroli & Rose: Eases anxiety and relieves PMS.
   • Application methods: Diluted oils in baths, direct inhalation, or skin application.

2. Meditation

   • Reduces anxiety, depression, and pain.
   • Focuses on breathing and the present moment.
   • Resources: Guided meditations from UCLA Health and various apps.

3. Warm Bath

   • Soothes menstrual cramps and eases anxiety.
   • Tips for relaxation: Use lavender/rose-scented candles, soothing music, and essential oils.

4. Switch Menstrual Products

   • Certain products may worsen PMDD symptoms.
   • Options: Organic pads, menstrual cups, or period panties.

5. Proper Diet

   • Avoid salty, sugary, and high-fat foods.
   • Recommendations: Eat fruits, vegetables, complex carbs, and high-protein foods.

6. Dietary Supplements

   • Supplements that may help:
     • Calcium: Eases physical and emotional symptoms.
     • Magnesium: Reduces breast soreness and bloating.
     • Vitamin E: Reduces pain-causing prostaglandins.
     • Vitamin B-6: Eases fatigue and irritability.

7. Herbal Supplements

   • Evening Primrose Oil: Inconclusive benefits for PMS.
   • Chasteberry: May reduce prolactin production.
   • St. John's Wort: Reduces anxiety, depression, and irritability.
   • Gingko: Reduces PMS symptoms like bloating and fatigue.

8. Exercise

   • Yoga: Improves menstrual pain and promotes relaxation.
   • Other exercises: Pilates, walking, swimming; preferably outdoors for vitamin D.

9. Acupuncture

   • Involves inserting needles to relieve pain and stress.
   • Effective points: Below the navel, hips/buttocks, and between thumb/forefinger.

10. Sleep

    • Essential for managing PMDD symptoms.
    • Recommendations: Regular sleep schedule, avoid naps and stimulants, create a relaxation routine before bed.

When to See a Doctor

• If symptoms are severe and impact daily life.
• Natural remedies may be supplemented with prescription treatments.

References

• Healthline article by Annette McDermott
• Various studies and medical sources on PMDD and treatment options.

These notes provide a comprehensive overview of natural treatment options for managing PMDD, highlighting both lifestyle changes and alternative therapies.