Premenstrual dysphoric disorder (PMDD) is a chronic premenstrual syndrome. It is caused by fluctuation in hormones and affects about 2 to 5 percent of premenopausal women. It is accompanied by physical symptoms like breast pain, bloating, adult acne, etc., and psychological symptoms like depression, anxiety etc. in addition to symptoms like food cravings, fatigue and irritation.
How can I cure PMDD at home?
If you visit a doctor, they will definitely suggest for a medication. However, if the medication isn’t seem to be working or you cannot opt to use them then adopting some natural remedies can be beneficial.
Here are top 10 natural ways in which you can cure PMDD at home:
1. Add vitamins and minerals to your diet to cure PMDD
Here are some vitamins and minerals that can really aid to give you required relief from symptoms of PMDD. You can either go for natural foods to meet these quantity of required essentials or opt for a dietary supplements.
Calcium And Vitamin D: Milk and milk products like cheese and yogurt as well as vegetables like broccoli, kale, and cabbage are rich source of calcium. Vitamin D is required for your body to absorb the calcium intake. Your body itself will produce vitamin D when your skin is exposed to sunlight. It can also be taken orally by consuming foods like eggs, tuna, and mackerel.
Magnesium: Whole grains, nuts, legumes, and leafy vegetables like spinach are great source of Magnesium.
Folic acid: You get adequate quantity of folic acid or folate from dairy products, eggs, peas, spinach, brussels sprouts, and asparagus.
Vitamin B6: Potatoes, chickpeas, bananas, beef liver, and fish like tuna are rich in vitamin B6.
Vitamin E: Vitamin E is abundant in vegetable oils like sunflower oil and in nuts like almonds, peanuts, and hazelnuts.
2. Natural remedies for PMDD with Yoga and Exercise
Yoga and exercise both are great ways to stretching your body muscles. Yoga is an ancient practice while exercise is a bit modern version. Nevertheless, both helps you to maintain your overall health condition, give relief from pain and promote relaxation. It also helps women cope with their physical and emotional distress.
In order to avoid PMDD symptoms, following yoga postures might be advantageous:
- Butterfly
- Bridge
- Downward-Facing Dog
You can also opt for some exercises like:
- Pilates
- walking
- swimming
3. Cognitive Behavioral Therapy to help PMS
A talk therapy that helps in identifying and correcting drifting thoughts and behaviour is called Cognitive Behavioral Therapy. This therapy helps in dealing with psychological symptoms of PMDD including mood swings, depression and anxiety. It is centered around dealing with your current problems and not something from the past. It gives you practical and real time solutions to your problems. There are some DIY step videos from experts which you can watch and adapt it your daily life to see some significant results.
Video from: Julia Kristina Counselling
4. Warm Bath for PMDD treatment
Warm baths can aid your body cramps, ease your anxiety and help you relax down. It can always be a good option to release your tiredness as it gives you a sensation of relaxation.
Adopt these additional tips to get a better experience from your bath:
- Light lavender- or rose-scented candles before the bath to enjoy the aroma.
- Play a soothing music in the background to calm your senses.
- Add your favorite essential oil to your bathwater. As water will dilute the oil there is no risk of irritation.
- Choose your bath time in such a way that you won’t be interrupted. Maybe after the kids are asleep.
Continue with the relaxation momentum even after the bath by using a plush robe and slippers. You can also organize a hot water bag and place it on your abdomen or lower back for further pain relief.
5. Opt for herbal remedies to get rid of premenstrual dysphoric disorder
Herbal remedies have often proven to be an effective remedy in treating symptoms of PMDD. However, it is recommended to take an advice from your doctor to see if they can result to any side effects when interacted with your medication. Also consult a herbalist or naturopath for indication on use.
Chasteberry: It is a fruit commonly used to deal with symptoms of PMDD. A study has shown that the symptoms irritability, anger, mood alteration, bloating, and headache were reduced by 50% or greater on participants with premenstrual symptoms who had taken the extract of chasteberry fruit.
Evening Primrose Oil: Another research dealing with treatment of PMDD symptoms had found that using of evening primrose oil can be very effective in curing depression, irritability, fluid retention, and breast pain.
St John’s Wort: This is an ancient herbal remedy that has been valued for its medicinal properties for quite long. A study showed an effective result in use of St John’s wort extract to deal with almost seventeen symptoms associated with PMDD, including anxiety, depression, insomnia, irritability, fatigue, aches, and breast tenderness.
6. Meditation – a natural remedy for solving the premenstrual dysphoric disorder
Meditation is one of the most powerful ways of relaxation from any kind of health issues. When done properly, it is accompanied with several perks like:
- Overall health benefits
- Sharpened senses
- Increased self-control
- Increasing folds in the outer layer of the brain (marking intelligence)
- Decreases stress hormones and increases happy hormones
All in all, you can improve your changing mood with meditation. Mood changes are disruptive part of PMS, so meditation can be effective in changing your monthly moods.
7. Tweak your diet to naturally cure PMS
Few changes in your regular diet can make huge difference and help in managing PMDD. Grains rich in fiber and plenty of fruits and vegetables will provide you will all required nutrients and keep your energized.
Include more proteins and complex carbohydrate in your diet. These help in regulating mood and dealing with PMDD syndromes. Whole grains along with lentils and vegetables like pumpkins, yam, peas, beans, fish, and eggs will help. And consider cutting down intake of salt, sugar, caffeine and alcohol.
8. Go for Aromatherapy to cure PMDD naturally
Aromatherapy is a special type of therapy that involves inhaling essential oils. It helps to improve your overall physical and emotional health. It is effective in reducing stress, improving sleep, and relieving from pain.
Following are some of the best essential oils to address the PMDD symptoms:
- lavender – provides a calming effect
- chamomile – promotes relaxation and sleep
- rose – reduces stress and relieves PMS
- neroli – eases anxiety and relieves PMS
- clary sage – relieves from menstrual cramps and anxiety
9. Add omega – 3 fats to your diet to aid premenstrual syndrome
Researches have shown that adding omega-3 fatty acids to your diet can largely reduce the common PMS symptoms including:
- Depression
- Anxiety
- Nervousness
- Lack of focus
- Bloating
- Headache
- Breakouts
- Tender Breasts
It has been found that the longer people supplemented, it decreased their symptoms. Including omega-3 fats in your long-term PMS treatment plan can prove to be very beneficial.
You can get omega -3 fats from eating plenty of wild salmon. Or you can go with the supplements as well.
10. Go for full night rest to avoid possible risk factors associated with PMDD
A good and adequate amount of sleep is required for healthy being. The PMDD symptoms are more affected if you do not get enough sleep everyday. Problem in sleeping can boost depression and anxiety. They also aid irritability and fatigue.
Here’s what you should do for insuring better sleep:
- Schedule your bedtime and go to your bed at the same time every night.
- Avoid taking long day-naps.
- Avoid caffeine and similar stimulants before bedtime.
- Stay away from TV and computer screens before bedtime.
- Keep your bedroom at moderate temperature.
In addition to following these remedies, refining your diet and everyday activities can be very useful in combating the issue.
These natural remedies focus on improving the overall well-being and stress relief in the sufferer. They also help to manage and mitigate the possible symptoms.
We look forward to hear your choice of treatment for the problem and how it helped you overcome the symptoms. Share your thoughts in our comment section below.
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