PMDD and Hormones: Natural Ways to Support Your Cycle

By Camilla Brinkworth - BHSc Naturopathy, Grad Cert Human Nutrition – Trauma-Informed Practitioner & Family Constellations Facilitator

Living with Premenstrual Dysphoric Disorder (PMDD) can feel like navigating a storm in your body. The mood swings, fatigue, irritability, and physical discomfort that arise in the days before your period can leave you feeling completely out of control. It often feels like your body is betraying you, and managing the symptoms can become overwhelming.

However, it’s important to know that PMDD doesn’t stem from abnormal hormone levels. In fact, the hormone levels in women with PMDD are often completely normal. The issue lies in how your body responds to the natural hormonal fluctuations that occur during the menstrual cycle. For those with PMDD, the body reacts more strongly to these fluctuations, triggering the severe symptoms we experience.

In this article, I’ll explore natural ways to support your hormones and ease the symptoms of PMDD. With the right approach, you can help your body manage these fluctuations more effectively, bringing relief and balance to your cycle.

Understanding PMDD and Hormonal Fluctuations

PMDD is a severe form of premenstrual syndrome (PMS), typically occurring during the luteal phase of the menstrual cycle—roughly two weeks before menstruation. Symptoms can include irritability, anxiety, depression, extreme fatigue, and physical discomfort such as bloating, headaches, and joint pain.

While many people assume that PMDD is caused by abnormal hormone levels, the reality is much more complex. In fact, hormone levels in women with PMDD are often entirely normal. What differs is how the body responds to the natural fluctuations in hormones such as oestrogen and progesterone. These hormonal changes are part of a healthy cycle, yet in women with PMDD, the body’s response is exaggerated, leading to the intense symptoms experienced.

The key hormones involved in PMDD are:

• Oestrogen: Rises in the first half of the menstrual cycle and peaks around ovulation.

• Progesterone: Increases after ovulation and helps balance the effects of oestrogen.

• Serotonin: Often referred to as the "happiness hormone," serotonin tends to drop during the luteal phase, contributing to mood changes and emotional instability.

By understanding the roles these hormones play and how they interact, we can begin to support the body’s response to these fluctuations and alleviate PMDD symptoms.

Natural Approaches to Support Hormonal Health in PMDD

A Holistic Approach to Hormonal Balance

When it comes to supporting hormonal health in PMDD, it’s not about dramatically altering hormone levels. Instead, it’s about helping the body respond more effectively to these natural hormonal fluctuations. There are several ways you can support this process naturally, including dietary changes, herbal remedies, and lifestyle adjustments.

Dietary Changes

• Phytoestrogens for Oestrogen Balance:
  Phytoestrogens are plant compounds that very weakly mimic oestrogen in the body in a way that is both healthy and beneficial. Including foods like soy, flaxseeds, and red clover in your diet may help regulate oestrogen levels, which can reduce symptoms like mood swings and irritability associated with PMDD.

• Supporting Progesterone with Vitamin B6 and Magnesium:
  Low progesterone levels can exacerbate PMDD symptoms. Supporting progesterone production is crucial, and both Vitamin B6 and magnesium play important roles in this process. These nutrients help alleviate symptoms such as fatigue and mood swings. Dark leafy greens and other whole plant foods are excellent sources of these nutrients, which I recommend incorporating into a plant-dominant or plant-exclusive diet.

• Ahiflower for Omega-3 Support:
  Omega-3 fatty acids are crucial for reducing inflammation and supporting serotonin production, both of which help stabilise mood. Ahiflower, a plant-based source of omega-3 and omega-6 GLA, is an excellent alternative to fish oils and evening primrose oil. It can help balance hormones and improve emotional stability during the luteal phase.

Herbal Support for Hormonal Health

• Saffron:
  Saffron is a powerful herb known for its mood-enhancing properties. It has been shown to reduce anxiety and improve mood by increasing serotonin levels, which is particularly helpful for managing irritability and depressive symptoms associated with PMDD.

• Vitex (Chaste Tree Berry):
  Vitex is one of the most well-known herbs for balancing progesterone levels. By regulating the pituitary gland, Vitex helps reduce symptoms like mood swings, anxiety, and fatigue during the luteal phase of the menstrual cycle.

• Kava:
  Kava is known for its calming effects and can be particularly helpful in alleviating the anxiety and stress that often accompany PMDD. It also promotes better sleep, which is essential for regulating hormones and managing fatigue during the luteal phase.

Gut Health and Hormonal Balance

• The Role of the Gut Microbiome:
  A healthy gut is essential for hormone metabolism and serotonin production—both of which are key for managing PMDD. Focusing on gut health through fermented foods, high-fibre vegetables, and a variety of plant foods can help improve hormone metabolism and support emotional well-being.

• Anti-Inflammatory Foods:
  Chronic inflammation can worsen PMDD symptoms. Including anti-inflammatory foods like turmeric, ginger, berries, and leafy greens in your diet can help reduce inflammation, support hormonal health, and improve overall well-being.

The PMDD Transformation Programme: Supporting Women Through Their Journey

Having personally navigated the challenges of PMDD, I developed the PMDD Transformation Programme to help women regain control of their health and find lasting relief from their symptoms. This comprehensive programme combines naturopathy, nutrition, and trauma-healing techniques to address the root causes of PMDD and restore hormonal balance.

The PMDD Transformation Programme is designed to:

• Support hormonal balance with personalised dietary plans.

• Offer herbal supplementation to target specific PMDD symptoms.

• Teach stress-reducing techniques to manage the emotional and mental health challenges associated with PMDD.

• Provide holistic, trauma-informed support to help release emotional blockages that exacerbate symptoms.

Through this programme, women can transition from merely surviving their cycles to thriving through them—just as I did when I applied these strategies to my own healing journey.

Lifestyle Strategies to Support Hormonal Health

Stress Reduction

• How Chronic Stress Affects Hormonal Balance:
  Chronic stress elevates cortisol levels, which disrupts the balance of oestrogen and progesterone, exacerbating PMDD symptoms. Practising stress-reduction techniques such as deep breathing, meditation, or yoga can help lower cortisol levels and improve the body’s response to hormonal fluctuations.

Sleep and Restorative Practices

• The Importance of Sleep for Hormonal Health:
  Sleep is essential for hormone production and regulation. Lack of sleep can worsen PMDD symptoms by increasing cortisol and reducing serotonin levels. Establishing a calming bedtime routine will help ensure you get restorative sleep, supporting hormonal balance.

Exercise for PMDD Relief

• Moderate Exercise:
  Regular, moderate exercise—such as walking, swimming, or yoga—can improve mood, regulate hormones, and reduce stress. Aim for at least 30 minutes of exercise five times a week to help your body better handle hormonal fluctuations. However, listen to your body and opt for gentler movement when needed.

When to Seek Professional Help

If you’ve made dietary and lifestyle adjustments but still struggle with PMDD, it may be time to seek professional support. A naturopathic practitioner can help identify any underlying hormonal imbalances, offer personalised dietary and herbal recommendations, and provide ongoing guidance to help you achieve lasting relief from PMDD symptoms.

Conclusion

Living with PMDD doesn’t have to mean constantly battling your hormones. By understanding how your body responds to the natural hormonal fluctuations of your menstrual cycle, you can reduce the intensity of symptoms and regain control of your health. Through a combination of diet, herbs, stress management, and trauma-informed healing, you can support your body naturally and improve your overall well-being.

If you’re looking for a holistic and personalised approach to managing PMDD, I invite you to explore my PMDD Transformation Programme, where we can create a plan tailored to your unique needs and guide you through your healing journey.