11+ PMDD Natural Solutions & Treatments [2024 Guide]

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February 22, 2024

Essential Takeaways

  • PMDD is a severe and chronic condition that requires treatment
  • There are many PMDD natural solutions that have shown promising results for alleviating symptoms
  • A customized herbal medicine plan can help relieve the symptoms of PMDD for some women

Premenstrual dysphoric disorder, or PMDD, impacts 10% of women. This condition involves symptoms that are commonly observed in premenstrual syndrome (PMS), which is more common.

However, those with PMDD experience these symptoms with much more severity and for longer stretches of time. These severe physical and emotional symptoms can last one or two weeks before menstruation. While there’s no cure for PMDD, and the cause is not thoroughly understood, there are PMDD natural methods to make menstrual cycles more manageable.

What is PMDD?

PMDD can affect anyone who menstruates and is a serious medical condition that should be given appropriate attention. Many people with PMDD need to adopt lifestyle changes, take medication, or speak to a mental health professional in order to find relief from symptoms. PMDD occurs when the hormone changes associated with the luteal phase of the menstrual cycle cause a serotonin deficiency.

Serotonin is a hormone that helps boost mood, improve memory, and reduce feelings of depression. These hormonal changes can trigger severe physical and emotional symptoms.

Common PMDD Symptoms

PMDD looks different for each person, and there are no definitive tests for PMDD. A key difference between PMDD and PMS is that PMDD symptoms are so extreme that they impact daily life by disrupting work and social plans, or they cause mood shifts that can result in damaged relationships.

Doctors look for the following symptoms to diagnose PMDD:

  • Panic attacks
  • Severe anxiety
  • Suicidal thoughts
  • Depression
  • Irritability
  • Anger
  • Fatigue
  • Difficulty focusing
  • Headaches
  • Trouble sleeping or needing more sleep
  • Extreme mood swings
  • Headache
  • Dizziness
  • Nausea
  • Appetite changes
  • Bloating
  • Breast tenderness

PMDD Causes

Researchers lack clarity on the precise causes of PMDD. While the hormonal changes throughout each menstrual phase play a large role, it is not fully understood why some women have severe symptoms while others do not.

Those with underlying mood disorders like depression and anxiety may be more likely to experience PMDD.

Natural Solutions for PMDD

The best treatment plan for PMDD will depend on your symptoms and additional health conditions. In some cases, doctors may recommend antidepressants or hormonal birth control to help counteract the serotonin deficiency and hormonal imbalances associated with PMDD.

In other cases, natural solutions for PMDD are the best route to sustainable relief.

  1. Herbs for PMDD

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Every herbal formulation from Qi Health is custom made to your specific needs.

Whether you’re reluctant to take hormonal birth control or you’d like to explore additional methods for finding hormone balance, better mood, and less pain, herbs can make a substantial difference. Traditional Chinese Medicine practices have been using customized herbal medicine for women’s health for millennia.

The precise blend of herbs you should take will depend on the symptoms you are experiencing. One of the most common herbs for banishing the monthly misery of PMDD is vitex agnus castus, which studies have found to be effective. Research also suggests that taking ginkgo biloba and crocus sativus can alleviate PMDD symptoms.

The best way to discover the ideal blend and dose of herbs for your unique symptoms is to talk with a certified Traditional Chinese Medicine doctor. Qi Health makes booking a consultation with an experienced herbal medicine doctor who will listen to your health history, symptoms, concerns, and goals easily.

Then, they will create a personalized herbal medicine plan for you and meet with you on an ongoing basis to ensure you are seeing the results you deserve.

Learn more about Qi Health

  1. PMDD Supplements

Red and brown medication pills


Some studies suggest that vitamins and supplements show promising results in alleviating the symptoms of PMDD. Vitamin B6, calcium, L-tryptophan, vitamin D, and magnesium supplements can aid the production of serotonin and make PMDD symptoms less severe. Speaking with your doctor before adding supplements to your diet is important.

  1. Exercise

A woman riding a bike across a bridge


Exercising can benefit your overall mental health by reducing stress, boosting mood, improving sleep, and releasing endorphins. Finding an exercise routine that you genuinely enjoy and can stick to throughout each menstrual phase is the key to staying consistent and alleviating symptoms through movement.

Whether you practice yoga, take a walk, go for a swim, or explore your town by bike, moving your body can help balance your hormones and improve your mood.

  1. Sleep

Woman in white tank top lying on bed


Getting adequate sleep can make a noticeable difference in your emotional health. Being well-rested can help support your energy levels, your ability to interrupt anxious thought cycles, and your body’s capacity to regulate and heal itself.

Prioritize sleep by ending screen time early, avoiding caffeine in the afternoons, and creating a calm environment for rest.

  1. Dietary Changes

Vegetable and meat on bowl


It can be difficult to maintain a healthy diet when struggling with PMDD, especially if you experience cravings and binge eating as a symptom of the disorder. At the same time, avoiding foods like caffeine, alcohol, excess sugar, and excess salt can prevent some of the effects of PMDD from taking hold.

Focus on filling your plate with whole grains, fruits, vegetables, and healthy proteins to reduce inflammation and boost mood.

  1. Meditation

Woman in white tank top holding black chopsticks


Stress, tension, anxiety, depression, and feelings of panic are common for those with PMDD. Mindfulness exercises and practicing meditation can help reduce stress, boost mood, and enhance feelings of calm. Even a few minutes of guided meditation each day can drastically improve your mental health.

  1. Aromatherapy to Treat PMDD

Brown glass bottle on brown textile


Some studies suggest that aromatherapy can help treat PMDD symptoms, including anxiety and depression. By using diffusers to allow the inhalation of essential oils like lavender, rose, and yuzu, many women have found relief from some of the psychological symptoms of PMDD.

  1. Magnesium

Brown nuts on white ceramic plate


There is promising evidence to suggest that consuming magnesium can help reduce some of the psychological symptoms of PMDD. It can help reduce stress, relieve the pain of menstrual cramps, and promote feelings of calm. You can consume magnesium in nuts, seeds, and legumes like pumpkin seeds or purchase magnesium citrate or glycinate supplements.

  1. Yoga

Woman performing yoga


Yoga is an excellent way to incorporate gentle movement and exercise into your day while also reducing stress and finding calm. Often referred to as a moving meditation, yoga combines breathwork and mindfulness with strength and flexibility to soothe the nervous system and boost the mood.

  1. Warm Baths

Woman sitting in bathtub with white and yellow daisy flowers


Taking time to relax in a warm bath is a great strategy for reducing stress, relaxing the muscles, and relieving tension. Especially soon before bedtime, a warm bath can work wonders for improving your sleep and calming anxious thoughts.

FAQs about Natural Solutions for PMDD

Get answers to the most common questions about natural solutions for PMDD.

How can I treat PMDD naturally?

In most cases, a combination of the lifestyle changes and supplement suggestions listed above can make a noticeable difference in alleviating PMDD symptoms. For many women, a customized herbal medicine plan can help balance hormones, relieve pain, reduce inflammation, and boost mood naturally.

At the same time, it’s important to note that herbal supplements are not regulated by the FDA, and there can be conflicting information online. This means that it’s easy to end up wasting time and money on an herbal supplement that doesn’t help relieve your PMDD symptoms.

That’s why working with certified Traditional Chinese Medicine doctors through Qi Health is best. After a thorough consultation, these specialists create a fully customized herbal medicine plan that you can purchase from our herbal pharmacy. The pharmacy carries natural, laboratory-tested, and high-potency herbs to ensure high-quality and reliable treatment.

How can I calm down during PMDD?

Working with a mental health professional can help you better understand how you can calm down during PMDD. Panic attacks are a common symptom of PMDD, as are anxiety and depression.

Through meditation, aromatherapy, yoga, breathwork, or visualization exercises, many people are able to find relief from these symptoms.

How do I get rid of PMDD permanently?

PMDD generally does not resolve itself without attention and treatment. However, fortunately, many natural solutions for PMDD can alleviate and resolve symptoms if taken seriously and practiced consistently.

The right combination of natural solutions will depend on your specific situation and symptoms. Working with a functional medicine doctor is the best way to create a reliable treatment plan.

What vitamin deficiency causes PMDD?

Some research indicates that low levels of calcium and vitamin D can make symptoms of PMS and PMDD worse. However, these deficiencies are often not the only factors at play in PMDD. Doctors have not identified a singular cause for PMDD.

Can PMDD be treated holistically?

It’s important to talk to your doctor about the symptoms you are experiencing to get a professional treatment recommendation. PMDD is a serious condition that requires medical attention. In many cases, the best route to healing is through lifestyle changes and holistic solutions.

PMDD can be treated holistically with the use of high-quality herbs and a customized herbal medicine plan from a qualified Traditional Chinese Medicine doctor. Used in conjunction with healthy lifestyle choices like regular exercise and plenty of sleep, herbs can help women achieve hormonal balance and leave the pain of PMDD behind.

Treat Your PMDD Symptoms Naturally With Qi Health

With proper collaboration with your doctor and commitment to the recommended treatment plan and lifestyle changes. You can leave the life-altering symptoms of PMDD in the past. No one deserves to have their life disrupted by monthly hormone changes and debilitating emotional difficulties. Fortunately, in many cases, adopting regular exercise, eating a healthy diet, and getting plenty of sleep can make a true difference. In addition, many women see improvements in their menstrual health with high-quality herbal medicine.

At Qi Health, certified Traditional Chinese Medicine doctors are ready to meet with you to fully understand your health concerns, symptoms, and goals. This allows them to create an herbal treatment plan tailored specifically for you.

You can purchase lab-tested, natural herbs directly from Qi Health and attend follow-up visits to adjust your blend and dose as needed. Through personalized herbal medicine, many women are finding relief from PMDD.

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