If your period feels like it hijacks your entire life every month, it might not just be PMS - it could be PMDD (Premenstrual Dysphoric Disorder).
PMDD is a severe, hormone-related mood disorder that affects around 3-8% of Women. Unlike PMS, which can cause mild discomfort, PMDD is debilitating and can seriously impact mental health, relationships, and daily life.
What Are the Symptoms of PMDD?
Symptoms usually appear in the luteal phase (the 1-2 weeks before your period) and disappear shortly after menstruation starts.
Symptoms:
Intense mood swings
Depression, feelings of hopelessness
Severe anxiety or panic attacks
Irritability, anger, or conflict with others
Brain fog and difficulty concentrating
Extreme fatigue
Appetite changes
Tearfulness
Bloating and water retention
Breast tenderness
Migraines or headaches
Joint or muscle pain
If this sounds familiar, you're not imagining it, and you're not being "too sensitive." PMDD is a real condition that needs to be taken seriously.
What Causes PMDD?
PMDD is linked to an abnormal reaction to hormonal fluctuations, particularly progesterone and estrogen. People with PMDD are more sensitive to these changes, which can affect serotonin levels.
How Nutrition Can Help PMDD
While PMDD often requires a multifaceted approach, nutrition plays a role in symptom management.
Key Nutrients for PMDD Management
Magnesium (leafy greens, nuts, seeds, dark chocolate) – Can help with anxiety, muscle tension, and sleep issues.
Omega-3s (fatty fish, flaxseeds, walnuts) – Have been shown to reduce inflammation and improve mood stability.
Antioxidants (berries, colourful veggies) – Help combat oxidative stress, which is linked to PMDD symptoms.
Vitamin D (sunlight, supplement, egg yolks, fortified foods) – Plays a role in hormonal balance and mood regulation.
Protein & Complex Carbs – Help balance blood sugar levels, reducing energy crashes and mood swings.
What to Do if You Suspect You Have PMDD
Track your symptoms for at least 2 cycles to identify patterns.
Seek medical support—PMDD is not just in your head and deserves proper attention.
Implement small, sustainable nutrition and lifestyle changes to help manage symptoms.