Premenstrual dysphoric syndrome (PMDD) is a version of premenstrual syndrome (PMS) caused by hormonal fluctuations in a woman's body at a productive age. Even though it has many similarities to the symptoms of PMS, the symptoms caused by PMDD will be more severe.
Many women with PMDD have disrupted their daily activities due to this condition. Therefore, here are some ways to deal with PMDD that focus on improving overall health, releasing stress and relaxation, and alleviating symptoms that arise.
Aromatherapy
Aromatherapy involves inhaling essential oils to promote physical and mental health. Aromatherapy is used to relieve stress, improve sleep, and reduce pain. Some types of essential oils that are good for PMDD symptoms are as follows:
- Chamomile scent helps the process of relaxation and sleep.
- The scent of clary sage relieves menstrual cramps and anxiety.
- The lavender scent has a calming effect.
- Neroli aroma can relieve anxiety and PMS.
- Rose scent relieves stress and alleviates PMS.
Meditation
Research says that good meditation can reduce anxiety, depression, pain, and all the common symptoms of PMDD. When doing meditation, you are asked to focus your mind on the present moment and concentrate on your breath. This method can help you relax more and relieve uncomfortable symptoms.
Take a Warm Bath
A warm bath will help relieve menstrual cramps, relieve anxiety, and improve the quality of your night's rest. You can add therapeutic scented essential oils and put on a calming song to create a more relaxed atmosphere.
Healthy Diet
Eating the right foods is very important for overcoming PMS. Foods high in salt can cause bloating. In addition, foods high in sugar content can also cause drastic fluctuations in blood sugar, exacerbating fatigue and mood swings due to PMDD. High-fat meals can increase prostaglandin levels, leading to more severe menstrual cramps.
Yoga
Yoga is an ancient practice that involves deep breathing, meditation, and specific movements and poses to warm the body, relieve pain and promote relaxation. According to a 2016 study, yoga can improve menstrual pain and overall health. On the other hand, exercise, in general, is also good for treating PMDD, including Pilates, walking, and swimming.
Acupuncture
During an acupuncture session, tiny needles will be inserted into certain points on our skin to help relieve pain and relieve stress. A systematic review in 2011 shows that acupuncture offers many benefits for treating PMS symptoms. Although more studies are needed, the risks of acupuncture performed by a certified therapist are relatively small.
Get Enough Sleep
If you have PMDD and are experiencing sleep deprivation, it's almost impossible for you to get through the day without problems. Severe insomnia can lead to depression, anxiety, and fatigue and make you irritable.
In short, PMDD is a more severe PMS that can interfere with daily activities. Even though no cure has been found, several natural ways can be done to treat PMDD symptoms, as mentioned above. Consumption of additional supplements or medicines can be done based on the doctor's advice and recommendations.
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Source:
McDermott, A. (2018). 10 Natural Treatment Options for PMDD. [online]. https://www.healthline.com/health/womens-health/pmdd-natural-treatment