Treating PMDD with Natural Therapies: Nutrition, Herbal Medicine, and Trauma Processing

Premenstrual Dysphoric Disorder (PMDD) is a severe form of premenstrual syndrome (PMS) that significantly impacts the emotional and physical well-being of those affected. While conventional treatments often involve hormonal therapies and antidepressants, a growing body of research suggests that natural therapies, including nutrition, herbal medicine, and trauma healing, may offer effective relief. This blog explores the symptoms and underlying pathology of PMDD, the connection between trauma and PMDD, and evidence-based natural therapies to manage the condition.

Understanding PMDD: Symptoms and Pathology

PMDD is characterised by severe mood disturbances, including depression, anxiety, irritability, and emotional hypersensitivity, typically occurring in the luteal phase of the menstrual cycle and resolving shortly after menstruation begins. Physical symptoms may include fatigue, bloating, breast tenderness, and headaches (Eisenlohr-Moul et al., 2017).

The underlying pathology of PMDD is linked to an abnormal response to normal fluctuations in ovarian hormones, particularly progesterone and its metabolite, allopregnanolone. Research indicates that individuals with PMDD exhibit altered neurotransmitter activity, particularly in the gamma-aminobutyric acid (GABA) and serotonin systems, which may contribute to mood instability (Guintivano et al., 2018). Chronic inflammation and heightened stress reactivity have also been implicated in the pathogenesis of PMDD (Bertone-Johnson et al., 2014).

The Link Between Trauma and PMDD

Emerging evidence suggests a strong association between early-life trauma and the development of PMDD. Studies indicate that individuals with a history of childhood abuse, neglect, or other adverse experiences are more likely to experience severe premenstrual symptoms (Eisenlohr-Moul et al., 2016). Trauma is thought to dysregulate the hypothalamic-pituitary-adrenal (HPA) axis, leading to an exaggerated stress response and increased sensitivity to hormonal fluctuations (Girdler et al., 2018). Addressing unresolved trauma through therapeutic modalities may therefore be a crucial component of PMDD management.

Natural Approaches to PMDD Management

1. Nutritional Interventions

Dietary modifications can play a pivotal role in stabilizing mood and reducing inflammation in PMDD.

• Anti-inflammatory Diet: A diet rich in whole, plant-based foods, including leafy greens, berries, nuts, and seeds, may help lower systemic inflammation and improve symptoms (Bertone-Johnson et al., 2014).

• Magnesium and Calcium: Studies have found that magnesium and calcium supplementation can significantly reduce mood-related symptoms of PMDD (Thys-Jacobs et al., 2007).

• Omega-3 Fatty Acids: Found in ground flaxseeds, chia seed and Ahiflower, omega-3s have been shown to modulate neurotransmitter function and improve mood (Freeman et al., 2011).

• Balancing Blood Sugar: Stable blood sugar levels help regulate mood; avoiding refined sugars and opting for whole, fiber-rich foods can prevent mood swings and irritability.

2. Herbal Medicine

Herbal medicine offers promising natural treatments for PMDD by supporting hormone balance and nervous system regulation.

• Vitex Agnus-Castus (Chasteberry): Clinical studies show that chasteberry can reduce PMDD symptoms by modulating dopamine and prolactin levels (Schellenberg et al., 2012).

• St. John’s Wort (Hypericum perforatum): Known for its antidepressant properties, St. John’s Wort may help alleviate mood symptoms associated with PMDD (Linde et al., 2008).

• Rhodiola Rosea: This adaptogenic herb helps regulate the stress response and has been shown to reduce symptoms of anxiety and depression (Edwards et al., 2012).

• Ashwagandha (Withania somnifera): Ashwagandha supports adrenal function, helping to balance the stress response in individuals with PMDD (Chandrasekhar et al., 2012).

3. Trauma Therapy for PMDD

Given the link between trauma and PMDD, addressing emotional wounds through therapeutic modalities can be transformative.

• Somatic Experiencing: This body-focused trauma therapy helps regulate the nervous system and process unresolved trauma (Levine, 2010).

• Cognitive Behavioral Therapy (CBT): CBT has been found effective in reducing PMDD symptoms by addressing negative thought patterns and emotional dysregulation (Hunter et al., 2002).

• Family Constellations Therapy: This systemic approach helps individuals resolve inherited trauma patterns, which may contribute to heightened stress reactivity in PMDD. Family Constellations is particularly helpful here where a trauma along the maternal side of the family exists, or where PMDD is a health concern that runs in your family.

• Emotional Mind Integration can support PMDD recovery by rapidly addressing unresolved subconscious emotional triggers that can intensify cyclical mood disturbances. By integrating neural and emotional pathways related to early imprints or trauma, EMI can help stabilise emotional reactivity throughout the menstrual cycle.

• Mindfulness and Meditation: Regular mindfulness practices can enhance emotional resilience and reduce stress reactivity, improving overall well-being (Goyal et al., 2014).

Conclusion

PMDD is a complex condition influenced by hormonal fluctuations, neurotransmitter imbalances, inflammation, and unresolved trauma. While conventional treatments may provide symptom relief, a holistic approach incorporating nutrition, herbal medicine, and trauma healing can address the root causes and support long-term well-being. By adopting these natural strategies, individuals with PMDD can reclaim balance and vitality in their lives.

If you are ready for change and interested in a holistic approach to PMDD recovery that encompasses body, mind and spirit, find out more about the services I offer here.

References

• Bertone-Johnson, E. R., et al. (2014). Inflammation and premenstrual syndrome. American Journal of Reproductive Immunology, 72(1), 36-45.

• Chandrasekhar, K., et al. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of high-concentration full-spectrum extract of Withania somnifera in reducing stress and anxiety. Indian Journal of Psychological Medicine, 34(3), 255-262.

• Eisenlohr-Moul, T. A., et al. (2016). Childhood trauma exposure and PMDD. Psychoneuroendocrinology, 67, 98-107.

• Edwards, D., et al. (2012). Rhodiola rosea for stress and cognitive function. Phytomedicine, 19(9), 743-749.

• Freeman, M. P., et al. (2011). Omega-3 fatty acids and depression. American Journal of Psychiatry, 168(9), 915-923.

• Girdler, S. S., et al. (2018). HPA axis dysregulation in PMDD. Psychoneuroendocrinology, 89, 56-64.

• Guintivano, J., et al. (2018). Neurobiology of PMDD. Journal of Affective Disorders, 232, 1-8.

• Hunter, M. S., et al. (2002). Cognitive-behavioral therapy for PMS. Journal of Psychosomatic Obstetrics & Gynecology, 23(3), 193-199.

• Levine, P. A. (2010). In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness. North Atlantic Books.

• Thys-Jacobs, S., et al. (2007). Calcium and PMDD. American Journal of Obstetrics and Gynecology, 196(2), 138.e1-138.e7.