PMDD and Hormones: Natural Ways to Support Your Cycle

If you’ve experienced the debilitating effects of Premenstrual Dysphoric Disorder (PMDD), you know how challenging it can be to navigate the intense mood swings, fatigue, irritability, and physical discomfort that arise in the days leading up to your period. It often feels as though your body is in turmoil, and managing the symptoms can seem overwhelming.

However, what many women don’t know is that their hormone levels can actually be entirely normal. The issue isn’t that hormones are out of balance; rather, it’s how the body responds to the normal hormonal fluctuations that occur throughout the menstrual cycle. In women with PMDD, the body’s heightened sensitivity to these changes leads to the severe symptoms that disrupt daily life.

In this article, I will explore natural ways to support your hormones and ease the symptoms of PMDD. With the right approach, you can help your body better handle these fluctuations, bringing relief and harmony to your cycle.

Understanding PMDD and Hormonal Fluctuations

PMDD is a severe form of premenstrual syndrome (PMS) that typically occurs in the luteal phase of the menstrual cycle—about two weeks before menstruation. Symptoms can include irritability, anxiety, depression, extreme fatigue, and physical discomfort such as bloating, headaches, and joint pain.

While many assume that PMDD is caused by abnormal hormone levels, the reality is more nuanced. In fact, hormone levels in women with PMDD are often completely normal. What’s different is how the body responds to the natural fluctuations in hormones like oestrogen and progesterone. These fluctuations are completely normal, yet in women with PMDD, the body reacts in a more exaggerated way, leading to the severe symptoms we experience.

The main hormones at play are:

• Oestrogen: Rises in the first half of the menstrual cycle and peaks around ovulation.
• Progesterone: Increases after ovulation and helps balance the effects of oestrogen.
• Serotonin: Our “happiness hormone” often drops during the luteal phase, contributing to mood changes.

By understanding the role these hormones play and how they interact, we can begin to support the body’s response to these fluctuations and reduce the intensity of symptoms.

Natural Approaches to Support Hormonal Health in PMDD

A Holistic Approach to Hormonal Balance

Supporting hormonal health in PMDD isn’t about dramatically altering hormone levels—it’s about helping the body respond more effectively to natural hormonal changes. There are several ways you can support this process naturally, from diet and herbal remedies to lifestyle changes.

Dietary Changes

• Phytoestrogens for Oestrogen Balance:
  Phytoestrogens are plant compounds that weakly mimic oestrogen in the body, in a way that is perfectly healthy and beneficial. Incorporating foods like soy, flaxseeds, and red clover into your diet may help regulate oestrogen levels, reducing symptoms of PMDD like mood swings and irritability.
• Supporting Progesterone with Vitamin B6 and Magnesium:
  Low progesterone levels can exacerbate symptoms of PMDD, so it’s important to support its production. Vitamin B6 and magnesium play key roles in progesterone synthesis and help alleviate symptoms like fatigue and mood swings. Whole plant foods, especially dark leafy greens, are great sources of these nutrients.  I recommend a whole food plant-dominant or plant-exclusive diet wherever possible.
• Ahiflower for Omega-3 Support:
  Omega-3 fatty acids help reduce inflammation and support serotonin production, which is crucial for stabilising mood. Ahiflower, a plant-based omega-3 and omega-6 GLA source, is an excellent alternative to fish oils and evening primrose, and can help balance hormones and improve emotional stability during the luteal phase.

Herbal Support for Hormonal Health

• Saffron:
  Saffron is a powerful herb with mood-enhancing properties. It has been shown to reduce anxiety, improve mood, and ease the emotional symptoms of PMDD by increasing serotonin levels. It’s especially helpful for managing irritability and depressive symptoms.
• Vitex (Chaste Tree Berry):
  Vitex is one of the most well-known herbs for PMDD, as it helps balance progesterone levels. By regulating the pituitary gland, Vitex can help reduce the severity of symptoms like mood swings, anxiety, and fatigue during the luteal phase of the menstrual cycle.
• Kava:
  Known for its calming effects, Kava can help alleviate the anxiety and stress that often accompany PMDD. It also promotes better sleep, which is crucial for hormonal regulation and managing fatigue during the luteal phase.

Gut Health and Hormonal Balance

• The Role of the Gut Microbiome:
  A healthy gut is essential for hormone metabolism and serotonin production, both of which are crucial for PMDD management. By focusing on gut health through fermented foods, organic high-fibre vegetables, and diversity of plant foods in your diet, you can help your body metabolise hormones more effectively.
• Anti-Inflammatory Foods:
  Chronic inflammation can worsen PMDD symptoms. Including anti-inflammatory foods like turmeric, ginger, berries, and leafy greens in your diet can help reduce inflammation, support hormonal health, and improve overall well-being.

The PMDD Transformation Programme: Supporting Women Through Their Journey

After personally navigating the challenges of PMDD, I developed the PMDD Transformation Programme to help women take control of their health and find relief from their symptoms. This comprehensive programme combines naturopathy, nutrition, and trauma-healing techniques to help address the root causes of PMDD and restore hormonal balance.

The PMDD Transformation Programme is designed to:

• Support hormonal balance with personalised dietary plans.
• Offer herbal supplementation to target specific PMDD symptoms.
• Teach stress-reducing techniques to help manage the emotional and mental health challenges associated with PMDD.
• Provide holistic, trauma-informed support to help release emotional blockages that exacerbate symptoms.

Through this programme, women can transition from merely surviving their cycles to thriving through them, just as I did when I incorporated these strategies into my own healing journey.

Lifestyle Strategies to Support Hormonal Health

Stress Reduction

• How Chronic Stress Affects Hormonal Balance:
  Chronic stress raises cortisol levels, which can disrupt the balance of oestrogen and progesterone, intensifying PMDD symptoms. Practising stress-reduction techniques such as deep breathing, meditation, or yoga can help lower cortisol and improve the body’s response to hormonal fluctuations.

Sleep and Restorative Practices

• The Importance of Sleep for Hormonal Health:
  Sleep is crucial for hormone production and regulation. Lack of sleep can worsen PMDD symptoms by increasing cortisol and reducing serotonin levels. Create a calming bedtime routine to ensure a restful night’s sleep.

Exercise for PMDD Relief

• Moderate Exercise:
  Regular moderate exercise, such as walking, swimming, or yoga, can improve mood, regulate hormones, and reduce stress. Aim for at least 30 minutes of exercise five times a week to help your body handle hormonal fluctuations more effectively.  Allow yourself to be gentle with yourself, opting for lighter movement when your body needs it.

When to Seek Professional Help

If you’ve tried dietary and lifestyle changes but still struggle with PMDD, it may be time to seek professional support. A naturopath can help identify any underlying hormonal imbalances, offer personalised dietary and herbal recommendations, and provide ongoing guidance to ensure lasting relief from PMDD symptoms.

Conclusion

Living with PMDD doesn’t have to mean constantly battling your hormones. By addressing how your body responds to the natural hormonal fluctuations of your menstrual cycle, you can reduce the intensity of symptoms and regain control of your health. Through a combination of diet, herbs, stress management, and trauma-informed healing, you can support your body naturally and improve your overall well-being.

If you’re looking for a holistic and personalised approach to managing PMDD, I invite you to explore my PMDD Transformation Programme, where we can create a plan tailored to your unique needs and guide you through your healing journey.

www.pmddnaturopath.com

Photo by Andrea Piacquadio