Premenstrual dysphoric disorder, or PMDD, is a severe form of premenstrual syndrome characterized by distressing, sometimes disabling emotional and physical symptoms that begin in the last week of a woman's menstrual cycle and typically improve once her period begins. MayoClinic.com reports that, of the 30 percent of menstruating women who experience premenstrual syndrome, 8 percent suffer from symptoms severe enough to indicate PMDD. Symptoms of PMDD include severe anxiety, depression, anger, irritability, fatigue, bloating and changes in eating habits occurring in a monthly pattern. While prescription medication is often needed to control PMDD symptoms, dietary changes may help ease symptoms as well.
Step 1
Cut down on, or eliminate altogether, caffeine, alcohol, sugar and sodium. MedlinePlus reports that your PMDD symptoms may be helped by avoiding these substances as much as possible. If you can't give up these substances entirely, at least stay away from them during the weeks before and during your period, when they may exacerbate physical and emotional symptoms.
Step 2
Eat more complex carbohydrates and protein. In general, it appears that a healthy, balanced diet helps PMDD sufferers feel better. Fruits, vegetables and whole grains are healthy complex carbohydrates that provide many nutrients and may keep energy levels stable and help with the production of feel-good brain chemicals such as serotonin, although evidence is not fully clear. High-protein foods may help increase your body's level of tryptophan, which is necessary for serotonin generation, states Harvard Medical School.
Step 3
Eat more calcium-rich foods. Studies have indicated that 1,000mg per day of calcium may reduce symptoms of PMDD, according to MayoClinic.com. Skim milk, plain yogurt, cheeses, tofu, broccoli and dark leafy greens are good sources of calcium.
Step 4
Take a multivitamin and a calcium supplement. In case you cannot obtain enough calcium to be helpful through food alone, a supplement can provide you with extra calcium. And because there is some evidence that vitamin B6 and magnesium may help with PMDD, a multivitamin is recommended as well, according to MayoClinic.com.
Things You'll Need
- Calcium supplement
- Multivitamin supplement
Member Comments