PMDD and Hormones: Natural Ways to Support Your Cycle
By Camilla Brinkworth BHSc Naturopathy, Grad Cert Human Nutrition – Trauma-Informed Practitioner & Family Constellations Facilitator
If you’ve experienced the debilitating effects of Premenstrual Dysphoric Disorder (PMDD), you’re all too familiar with the intense mood swings, fatigue, irritability, and physical discomfort that arise in the days leading up to your period. These symptoms can feel all-encompassing, leaving you wondering if your body is in turmoil and managing your symptoms overwhelming.
However, what many women don’t realise is that their hormone levels are often entirely normal. The issue isn’t that the hormones themselves are imbalanced; it’s how the body responds to the natural hormonal fluctuations that occur throughout the menstrual cycle. In women with PMDD, the body’s heightened sensitivity to these changes can lead to the severe symptoms that disrupt daily life.
In this article, I’ll explore natural ways to support your hormones and ease the symptoms of PMDD. By adopting the right approach, you can help your body better handle these hormonal fluctuations, bringing relief and balance to your cycle.
Understanding PMDD and Hormonal Fluctuations
PMDD is a severe form of premenstrual syndrome (PMS), typically occurring during the luteal phase of the menstrual cycle—about two weeks before menstruation. Symptoms can range from irritability, anxiety, and depression to extreme fatigue, bloating, headaches, and joint pain.
While many assume that PMDD is caused by abnormal hormone levels, the reality is far more nuanced. Hormone levels in women with PMDD are often completely normal. What differentiates women with PMDD is the way their bodies respond to the natural fluctuations of hormones like oestrogen and progesterone. These fluctuations are part of a healthy cycle, yet in women with PMDD, the body reacts more dramatically, leading to the intense 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 drastically altering hormone levels; it's about helping the body respond more effectively to natural hormonal changes. There are several natural ways to support this process, including diet, herbal remedies, and lifestyle adjustments.
Dietary Changes
Phytoestrogens for Oestrogen Balance:
Phytoestrogens are plant compounds that mimic oestrogen in the body in a safe and beneficial way. Incorporating foods such as soy, flaxseeds, and red clover into your diet can 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, making it important to support its production. Vitamin B6 and magnesium play essential roles in progesterone synthesis, helping alleviate symptoms like fatigue and mood swings. Whole plant foods, particularly dark leafy greens, are excellent 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 are vital for reducing inflammation and supporting serotonin production, which is crucial for stabilising mood. Ahiflower, a plant-based source of omega-3 and omega-6 GLA (gamma-linolenic acid), is an excellent alternative to fish oils and evening primrose, providing support to balance hormones and improve emotional stability during the luteal phase.
Herbal Support for Hormonal Health
Saffron:
Saffron is a powerful herb known for its mood-enhancing properties. It has been shown to reduce anxiety, improve mood, and ease emotional symptoms of PMDD by increasing serotonin levels. Saffron is particularly effective 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 helps reduce symptoms like mood swings, anxiety, and fatigue during the luteal phase of the menstrual cycle.Kava:
Kava is well-regarded for its calming effects, which can help alleviate the anxiety and stress often associated with PMDD. It also promotes better sleep—an essential factor in hormonal regulation and managing fatigue during the luteal phase.
Gut Health and Hormonal Balance
The Role of the Gut Microbiome:
A healthy gut is crucial for hormone metabolism and serotonin production, both of which are essential for managing PMDD. By prioritising gut health through fermented foods, high-fibre vegetables, and a diverse range of plant foods, 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 will help reduce inflammation, support hormonal health, and improve overall well-being.
The PMDD Transformation Programme: Supporting Women Through Their Journey
Having personally navigated the challenges of PMDD, I developed the PMDD Transformation Programme to help women regain control of their health and find relief from their symptoms. This comprehensive programme integrates naturopathy, nutrition, and trauma-healing techniques to 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 manage 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 move from simply surviving their cycles to thriving through them—just as I did when I applied these strategies to my own healing journey.
Lifestyle Strategies to Support Hormonal Health
Stress Reduction
How Chronic Stress Affects Hormonal Balance:
Chronic stress raises cortisol levels, disrupting the balance of oestrogen and progesterone, and intensifying PMDD symptoms. Practising stress-reduction techniques like deep breathing, meditation, or yoga can lower cortisol levels 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 worsens PMDD symptoms by increasing cortisol and reducing serotonin levels. A calming bedtime routine will help ensure a restful night’s sleep, aiding in hormonal balance.
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 better manage hormonal fluctuations. Remember to be gentle with yourself—opt for lighter movement if your body needs it.
When to Seek Professional Help
If you’ve made adjustments to your diet and lifestyle but continue to struggle with PMDD, it may be time to seek professional support. A naturopath can help identify underlying hormonal imbalances, provide personalised dietary and herbal recommendations, and offer ongoing guidance to help you achieve lasting relief from PMDD symptoms.
Living with PMDD doesn’t have to mean constantly battling your hormones. By understanding how your body responds to the natural hormonal fluctuations in your cycle, you can reduce the intensity of your 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. If you'd like to explore some free resources to get started, I warmly invite you to download them here. Wishing you the best on your PMDD-Free Journey!