How to treat PMDD naturally
Life with PMDD,  My Journey,  Women's Health

Natural PMDD Remedies: Your Guide to Finding Relief

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Are you looking for ways to manage your PMDD symptoms in a natural, holistic way? Premenstrual dysphoric disorder (PMDD) affects many women on a daily basis, with side effects ranging from fatigue to depression and anxiety. Not only can these issues be debilitating, but they can also prevent us from enjoying the upcoming days of our menstrual cycles. However, there is hope! It’s possible to find relief through natural treatments such as yoga, meditation, exercise, acupuncture, and aromatherapy, just to name a few. In this comprehensive guide, weโ€™ll explore each treatment one by one and how they may help improve your life holistically so that you can feel more centred during this time of the month. Read on to find out how to treat PMDD naturally!

This post does NOT contain medical/health advice. All the information provided is for general informational and educational purposes only and is not a substitute for professional advice. Please consult with your medical professional before making any decisions about your health.

How to treat PMDD naturally

What is PMDD and What are its Symptoms?

PMDD is a severe form of premenstrual syndrome (the evil sister!) which affects about 5.5% of menstruating people. It can cause debilitating emotional and physical distress – some common symptoms include anxiety, depression, irritability, fatigue, and bloating. And while there’s no cure for this debilitating disorder, thankfully, there are plenty of treatments that are effective in managing and reducing the symptoms associated with it.

Most of those natural remedies have helped me through my own healing journey. In the past three years, I have tried various natural remedies to cope with and treat my PMDD symptoms. Remember that each person’s body is unique and responds differently depending on their circumstances. Therefore it can be helpful to experiment with different treatments individually before combining them for optimal effects.
Remember that YOU know your story best; find what works for you!

Download my FREE Beginners Guide to PMDD for more detailed info about symptoms, treatments, tips, diagnosis and much more.

Overview of Natural Treatments for PMDD

Eliminating symptoms of PMDD requires a holistic approach. Fortunately, there are a variety of treatments available that can be used in combination to reduce or eliminate symptoms. Yoga, meditation, exercise and acupuncture can help reduce the physical discomfort. Aromatherapy and herbal remedies can help with mood regulation. Supplements may give the body the necessary vitamins and minerals for holistic balance. Quality sleep and an adapted diet are important factors to consider, as are light therapy and practising mindful living. Finally, therapy can help give people additional perspectives on issues they might not have considered before (past trauma, etc.).

While many pharmaceutical treatments are available for PMDD, some women prefer to seek treatment through natural means. In this comprehensive guide to wellness, we will discuss various natural treatments that have been shown to be effective in treating PMDD. If you want a complete list of all the treatments available, including medical therapies, please read The Best Treatment Options for PMDD.

The natural treatments that we will explore in this guide include:

  1. Yoga and Meditation
  2. Exercise
  3. Aromatherapy
  4. Healthy diet
  5. Sleep
  6. Supplements
  7. Natural herbs
  8. Cognitive Behavioural Therapy (CBT)
  9. Acupuncture
  10. Light Therapy

Yoga and Meditation for PMDD relief

yoga and meditation for PMDD relief

Finding relief from PMDD can be a daunting challenge, but there is hope. Combining yoga and meditation can be a great way to combat physical and emotional symptoms associated with this disorder. By practising conscious breathing exercises, simple stretches, and poses, you can increase mind-body awareness and improve energy levels. Yoga also strengthens the connection between body, mind, and spirit which can lead to emotional balance and an increase in positive feelings during difficult times. Meditation helps to cultivate inner peace while gently releasing tension away from the body; it allows you time to pause and reconnect with your intuition when facing uncomfortable emotional states. There are many different types of yoga, so it is important to find a style that suits you. You can find many free yoga videos online or join a local class to get started.

Together yoga and meditation provide a holistic self-care practice that has been used for centuries for many mental health issues (including PMDD).

Exercise as a natural treatment for PMDD

Exercise may be one of the last things you want to do when dealing with PMDD. But it might be exactly what your body needs! Exercise is amazing for helping to reduce stress and anxiety, which can be two main components of PMDD. Not only that, regular exercise can help your body improve endorphin production, regulation of hormone levels, and sleep-wake cyclesโ€”all of which can help to treat PMDD symptoms. When you’re dealing with mood swings or feeling overwhelmed, exercise can provide physical benefits and can also become a great way to get some mental clarity and boost self-esteem in the long run. So give it a try! You can go for a walk, try a new class, go swimming or whatever makes you feel good… JUST MOVE ๐Ÿ˜‰

Aromatherapy to treat PMDD symptoms

Aromatherapy to treat PMDD symptoms

Aromatherapy is the use of essential oils to promote health and well-being. Essential oils are natural, concentrated oils that are extracted from plants. Aromatherapy is an excellent natural treatment for PMDD symptoms. Some of the best essential oil for PMDD are:

  • Clary Sage and Geranium are known to help reduce feelings of anxiety.
  • Lavender and Frankincense can be helpful in reducing stress and promoting relaxation.
  • Ylang Ylang has properties that may help balance the hormones associated with PMDD.

If you’re looking for an all-natural way to ease the discomfort of PMDD, try aromatherapy! It’s a gentle, easy option that can be used daily to keep symptoms under control.

Healthy diet to reduce physical discomfort

Eating a healthy diet is a key element of managing PMDD symptoms naturally. Low Glycemic Index foods can help to reduce cravings and symptom severity/frequency. Incorporating fatty fish in your diet, like salmon and sardines, has been shown to help alleviate depression, thanks to tryptophan. Eating more vegetables and decreasing dairy intake can also help reduce inflammation. All these dietary changes can be paired with other natural treatments such as yoga, meditation, exercise, acupuncture, aromatherapy and herbal remedies to foster overall well-being.

Sleep as a natural way to manage PMDD

sleep routine

When it comes to treating PMDD naturally, sleep should not be overlooked. A consistent sleep routine is just as important as diet and exercise. If you have this condition, having an evening routine in place can help you ensure quality sleep, helping to ease the physical and mental effects of the disorder. When developing a sleep routine, think about stocking up your bedroom with comfortable sleepwear, using black-out curtains if needed, keeping the bedroom technology-free and engaging in relaxing activities such as meditating or journaling before bed. Creating meaningful rituals to bookend your day will set you up for improved sleep and overall well-being.

Supplements to treat PMDD symptoms

Essential minerals and vitamins play an important role in hormone regulation. Some of the most effective supplements in treating PMDD include:

  • Magnesium: it can help to reduce symptoms like mood swings, anxiety, fatigue, or cramps.
  • Vitamin B complex: it helps regulate mood and reduce stress levels.
  • Calcium: this mineral is vital for bone health and can also help to reduce premenstrual symptoms.
  • Vitamin D: this vitamin is essential for bone health and can also help to reduce stress levels.
  • Additionally, some women find relief from taking supplements such as omega-3 fatty acids.

However, before adding any supplement to your diet or routine, it would be best to consult a healthcare provider experienced in treating PMDD to make sure that it is right for you. Taking supplements should be done alongside proper nutrition and exercise for maximum benefit and improved overall health!

Herbal remedies to reduce PMDD symptoms

Herbal Medicines

For centuries, the healing properties of herbs have been used to treat a myriad of ailments – and now those same natural remedies are being applied for managing symptoms relating to PMDD.
Agnus Castus (also known as chasteberry) is the best-known herbal remedy for PMDD. Its properties mimic hormones found naturally in the body, providing a calming effect.
Red Clover Isoflavones are also popular natural treatments, taken either as a capsule or brewed into a tea. Their anti-inflammatory qualities work wonders to reduce menstrual-related inflammation and pain. Evening Primrose Oil and St. John’s Wort are powerful herbs that act as natural antidepressants, increasing serotonin levels in the brain which helps to lift moods and reduce PMDD symptoms. It’s not surprising why these two herbal remedies have become so popular with those who suffer from PMDD.

Cognitive Behavioral Therapy to manage behavioural symptoms

Cognitive Behavioral Therapy (CBT) is becoming increasingly popular as a form of therapy for PMDD. It is a powerful tool for altering existing patterns of negative thoughts and behaviours. CBT can help reduce the severity of symptoms like depression, anxiety, fatigue and tension by helping to refocus on positivity and creating an environment where any triggers are addressed head-on. CBT may be used as part of an overall treatment plan or alone depending on individual needs. If you are trying to manage your PMDD naturally and have not yet tried CBT, it can be a great addition to your healing journey.

Acupuncture to treat PMDD

Acupuncture for PMDD relief

Acupuncture is an ancient form of medicine that has been utilised for centuries to heal the body of many ailments. It is gaining popularity in helping manage the symptoms associated with PMDD, as it works by releasing natural chemicals into the body for healing. Acupuncture can help rebalance the bodyโ€™s hormones and reduce stress, allowing women to be better equipped to manage aspects of their lives affected by PMDD. Acupuncture can benefit those who suffer from PMDD greatly, and there is no harm in giving it a try to see how much relief this natural treatment can offer.

Light therapy as a natural treatment for PMDD

Light therapy is a groundbreaking natural treatment for PMDD sufferers who want to reduce symptoms without relying on pharmaceuticals. It is primarily used to treat depression and SAD (Seasonal Affective Disorder).

This involves sitting near a bright light box that emits fluorescent lights for 30 minutes to an hour daily. By exposing yourself to light at a specific time in the day, light therapy can help balance hormones that contribute to PMDD and ultimately reduce physical and emotional symptoms. Additionally, light therapy has been shown to improve mood and energy levels just like a dose of sunshine would naturally outside. With light therapy, you can have the light you need no matter what the weather may be.

Frequently Asked Questions

A deficiency in vitamin B6, magnesium, zinc and omega-3 fatty acids can aggravate PMDD symptoms. Eating a balanced diet, taking supplements and getting plenty of movement are some of the best ways to combat any deficiencies.

High-sugar and processed foods should be avoided as they can exacerbate PMDD symptoms. Caffeine should also be limited, as it can increase anxiety and disrupt hormones.

Calming PMDD rage requires an individual approach. Some tips might include mindful breathing, walking or jogging to release tension, writing in a journal to express your emotions and listening to calming music or guided meditations. Additionally, talking to a mental health professional can help you learn ways of managing your anger and other associated symptoms of PMDD.


PMDD is a difficult condition to manage, but with the right combination of natural treatments, it’s possible to find some relief. All these treatments have the potential to help reduce the symptoms of PMDD significantly. I hope you found this article helpful and informative in exploring some of the ways that you can naturally treat PMDD.

Don’t forget to sign up for more articles like this if you want to learn more about managing the symptoms of this challenging condition. Everyone deserves to feel their best – let’s support each other on the journey!

    Looking for more information on natural treatments for PMDD? Check out these helpful resources:

    The Beginners Guide to PMDD

    6 Valuable Tips for Surviving a PMDD Crisis





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