Premenstrual Dysphoric Disorder (PMDD) is a type of premenstrual syndrome (PMS), but symptoms are much more severe. PMDD symptoms, such as mood swings, irritability, and anxiety, cramping, bloating, and breast tenderness, are more intense and debilitating than PMS.
Diet has a direct influence on hormone function. Certain foods and dietary habits can worsen symptoms. Foods like sugar, salt, caffeine, alcohol, and processed foods exacerbate anxiety and other symptoms by interfering with the production and function of hormones and neurotransmitters crucial for mood regulation and overall brain and body function.
A focus on a balanced diet rich in fruits, vegetables, lean proteins, and healthy fats can help manage PMDD symptoms naturally by keeping hormones balanced and regulated.
Certain foods and dietary patterns influence hormone balance and the production and function of the neurotransmitter serotonin, known as the feel-good hormone. Disregulated hormones like estrogen, progesterone, and serotonin greatly affect mood and well-being and can trigger symptoms of PMS and PMDD.
A poor diet increases inflammation and can tax the liver and adrenal glands, which affects hormone function and increases the risk for hormone disorders like PMDD. To keep hormones in check, these types of foods should be avoided.
Conversely, a balanced, nutrient-dense diet supports hormone balance and serotonin production. Studies have shown that eating a healthy, whole foods diet is associated with a lower risk of depression compared to a standard American diet.
Nutrient-dense foods keep inflammation at bay, boost immunity, and help regulate hormones, which can ease symptoms of PMDD.
A diet high in processed foods, sugar, alcohol, and unhealthy fats can disrupt serotonin levels and contribute to mood issues, such as anxiety and depression. Poor diet can cause imbalances in hormones like estrogen and progesterone, which can trigger symptoms of PMS and PMDD.
High sugar intake is associated with impaired cognitive function and decline. Sugar changes the chemicals in the brain in the same way drugs like cocaine do. It can flood the reward and pleasure centers of the brain, altering mood and increasing the risk of mental health conditions like mood swings, anxiety, and depression.
Sugar increases inflammation, which makes it harder for the immune system to protect the body from stress and illness. Inflammation is associated with increased PMDD symptoms.
People often crave sugar when they are hungry and when blood sugar is low. An effective way to moderate sugar intake is to ensure you are eating in such a way that keeps blood sugar stable throughout the day.
Ensuring you are getting enough protein, fiber and healthy fats is an important way to mitigate sugar cravings. Protein and healthy fats help with satiety and keep blood sugar stable for longer periods of time. Fiber, from vegetables, fruits, and other complex carbohydrates also help with satiety by providing bulk, and they take longer to digest than simple carbs, like sugar.
When you choose to indulge in sugar, try to moderate it by eating it as a once-in-a-while treat. Naturally occurring sugars, like fruit, can also be a nice alternative to refined sugar, especially if you have been successful at cutting down on sugar. Combining fruit with nuts, nut butter, yogurt, or cheese helps keep blood sugar balanced and prevent cravings.
Other natural options include honey, maple syrup, and molasses, which provide sweetness and some nutritional benefits. Other alternatives include sugar alcohols, stevia, monk fruit extract, and allulose. Artificial sweeteners like aspartame, sucralose, and saccharin are also available, but some concerns exist regarding their safety.
The American Heart Association recommends for added sugar intake is no more than 37.5g (150 calories, 9 tsp) for men and 25g (100 calories, 6 tsp) for women, but we think even that amount can have a negative impact on health.
Excess salt and sodium intake can worsen PMDD symptoms, particularly fluid retention and bloating. Water binds to sodium, and a high sodium intake can cause the body to retain more fluid, leading to bloating, swelling, and increased discomfort.
To manage PMDD-related water retention, consider reducing salt intake in your diet, such as:
As with sugar, ensure you are routinely consuming a nutrient-dense diet higher in protein, vegetables, fruits, nuts and seeds, and drink plenty of water to help flush sodium and waste from your body and relieve bloating.
If you are craving salt, be sure you are getting the vitamins, minerals, and electrolytes your body needs for proper functioning. We like Remond Re-Lyte electrolytes. You can use code NATURALLYSUE for a discount on their site!
The general recommendation for adults is to limit sodium intake to less than 2,300 milligrams (mg) per day, which is about 1 teaspoon of salt. However, an ideal limit is 1,500 mg per day, especially for individuals with high blood pressure.
Too little salt can also cause dizziness and fatigue, so finding the right balance is crucial.
Caffeine can trigger PMDD symptoms in some women. Caffeine can have an impact on mood, potentially exacerbating the emotional symptoms of PMDD, such as irritability, anxiety, and depression. It can also disrupt sleep patterns, which can further worsen mood and increase fatigue, a common PMDD symptom.
Reducing caffeine intake may help ease PMDD symptoms, particularly for those who experience mood swings, anxiety, and depression.
To manage caffeine consumption, start by understanding your typical intake and gradually reducing it. Track your daily caffeine intake and identify all sources (coffee, tea, chocolate, energy drinks, etc). Effective strategies for reducing caffeine intake include:
Caffeine can cause withdrawal symptoms, like persistent, low-grade headaches and fatigue. Be patient as your body adjusts to lower caffeine levels. It typically only takes a couple of days to withdraw from caffeine.
Alcohol consumption can exacerbate symptoms of PMDD because of its significant influence on neurotransmitters and hormone function. Alcohol use can lead to increased mental health and, mood swings, sleep issues, and hormonal issues.
Mental Health
Alcohol can initially cause temporary feelings of relaxation and confidence, but it can disrupt the balance of neurotransmitters like serotonin and norepinephrine, which are important for regulating mood. Regular alcohol use has been linked to increased anxiety, depression, and irritability, and can worsen existing mental health conditions like depression and anxiety.
Sleep Disruption
Sleep issues are common in women with PMDD. Alcohol can make these sleep disorders even worse. While alcohol might initially make you feel sleepy, it can disrupt sleep patterns and sleep quality.
Studies show that alcohol interferes with the production of melatonin, a hormone that regulates sleep-wake cycles, and it can also cause frequent awakenings during the night. It has also been shown to lead to long-term sleep disturbances, even after periods of abstinence.
Hormone imbalance
Alcohol has been shown to raise estrogen levels in women by interfering with the normal function of the hypothalamic-pituitary-gonadal (HPG) axis, which controls reproductive hormones. This interference can lead to fluctuations in estrogen levels, which can cause symptoms like mood swings, fatigue, and menstrual irregularities in women, worsening PMDD in many women.
Moderating or eliminating alcohol can help improve mood, sleep, and hormone balance. Strategies for reducing alcohol include:
Some types of meat have been shown to worsen PMDD symptoms. Specifically, red meat and processed meats. The high saturated fat content in red meat and the high sodium and trans fat content in processed meats could be contributing factors to hormonal imbalances and inflammation, triggering PMDD symptoms like bloating and cramps.
Eliminating processed meats and limiting red meat and focusing on lean protein sources like fish and poultry can be helpful for women whose PMDD is triggered by these types of meats.
High-fat foods may worsen PMDD symptoms by impacting hormone levels, increasing inflammation, and contributing to cravings. High-fat foods may increase hormone levels like estrogen and cause inflammation, potentially triggering mood swings, bloating, and cramping.
Additionally, studies show that women with PMDD tend to have more intense physical and emotional cravings for high-sugar, high-fat foods than women without PMDD. If you have PMDD, it can be helpful to understand your triggers to prevent or mitigate cravings for high-fat foods as a way to prevent inflammation and hormone imbalance.
If you have PMDD and you notice you have increased cravings for fats, especially during the luteal phase of your period (2 weeks leading up to your period), focusing on nutrition may be especially important.
Increase healthy fat sources, such as:
And again, focusing on foods to promote blood sugar stability, satiety, and energy like protein and fiber will help keep cravings at bay, hormones balanced, and reduce inflammation.
Prioritizing nutrient-dense foods and staying hydrated is key to alleviating symptoms of PMDD. If you have PMDD, focus on quality nutrition and a balance of complex carbohydrates, lean protein, and healthy fats. These foods are known for improving mental health and well-being, as well as their impact on proper hormone signaling:
Complex carbohydrates include high fiber foods like:
Lean Protein from sources like:
Healthy Fats, including plenty of omega-3 fatty acids:
Foods rich in Calcium, vitamin D, Iron, and magnesium have all been found to be beneficial for helping women with PMDD manage symptoms, improve mood, and balance hormones.
To find out your specific dietary needs, work with a naturopath who can personalize a comprehensive nutrition program for you based on the underlying cause of your condition.
Several vitamins and minerals are often recommended to help alleviate symptoms of PMDD, including Vitamin B6, Magnesium, Calcium, Vitamin D and Omega-3 fatty acids.
Research supports that these nutrients are effective in improving mood and lessening anxiety, they help regulate hormone function, and reduce inflammation and fatigue.
While these nutrients are regularly recommended for PMDD symptom management, not everyone has the same nutrient needs. It’s important to seek guidance from a naturopathic practitioner (free consult link)with expertise in helping patients with PMDD and who can provide proper nutrient testing to determine your specific needs.
Diet is an important component of a comprehensive treatment plan for PMDD in naturopathic medicine. Treatment, including diet, is not a one-size-fits-all. A naturopathic doctor can be a useful ally when making PMDD-related dietary changes because our approach includes a personalized assessment of what is contributing to your condition. Our assessment will include a detailed look at your symptoms, nutrient deficiencies, and hormone function to plan the best course of action for you.
We also work with patients to identify food triggers and take into account other lifestyle factors that may need to be addressed, like sleep and stress. Our goal is to restore your body’s natural ability to heal itself by balancing hormones, reducing inflammation, and improving immunity and resilience so it can heal itself, as it is naturally meant to.
The naturopaths at Naturally Sue Wellness NY tailor our approach based on the underlying reasons for your PMDD and help restore hormone balance and reset nutritional needs for the long haul. We treat patients in NYC and beyond in-person or via telehealth.
Contact Naturally Sue Wellness in NYC to receive personalized dietary and nutritional counseling to bring your hormones into balance and improve mood and energy levels.
Dietary changes can play a significant role in managing PMDD symptoms. PMDD is a serious hormonal condition that does need to be managed. It may have several underlying causes that need to be addressed for proper hormone function. Not everyone with PMDD will have the same root cause for their condition, and each individual will have varying degrees of symptoms. Therefore, diet alone may or may not be enough to alleviate symptoms, depending on the person.
Overall, a diet rich in fruits, vegetables, complex carbohydrates, and protein, while limiting sugar, salt, caffeine, and alcohol, can be a valuable part of a comprehensive PMDD management plan.
Once dietary changes have been implemented, the time it takes to notice improvements in PMDD symptoms can vary. Many women report noticing positive changes within a few weeks, while for others, it may take a few months. The length it takes to see improvement also depends on how long you have had the hormonal imbalances and how chronic the condition has been.
It may take time for the body to adjust to dietary changes and for the full benefits to be realized. When making dietary changes, consistency and routine are crucial. It’s also important to be patient while your body recalibrates.
If you have PMDD, keeping a food diary can be a valuable tool for helping identify foods that trigger or alleviate symptoms. By tracking food intake alongside symptom logs, individuals can gain insights into the relationship between their diet and their PMDD symptoms, potentially leading to more effective and personalized dietary management strategies.
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