Premenstrual Dysphoric Disorder (PMDD) is a challenging condition that affects many women, impacting both physical and emotional well-being. For many women who struggle with ADHD symptoms commonly find they struggle with PMDD too. What’s worse, is low oestrogen levels experience towards the end of the menstrual cycle can exaggerate ADHD symptoms & make ADHD stimulant medication less effective.
While it’s crucial to approach PMDD treatment comprehensively, incorporating specific dietary changes can play a pivotal role in managing symptoms. In this blog post, we’ll explore the top 9 foods that help with PMDD symptoms.
Understanding PMDD Diet Changes and the Role of Nutrition:
PMDD is characterised by severe emotional and physical symptoms that occur in the luteal phase of the menstrual cycle. These symptoms can include mood swings, irritability, anxiety, bloating, and fatigue, among others. While there’s no one-size-fits-all solution, diet changes are increasingly recognised as a valuable component of managing PMDD.
Here are my top 9 anti PMDD foods to eat.
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1. Fatty Fish for Omega-3 Fatty Acids:
Omega-3 fatty acids are known for their anti-inflammatory properties, making them a cornerstone in the PMDD diet changes. Fatty fish like salmon, mackerel, and trout are rich sources of these essential fats. Studies suggest that omega-3s can help alleviate mood-related symptoms associated with PMDD by reducing inflammation and supporting brain health.
Incorporate at least two servings of fatty fish per week into your diet for a notable omega-3 boost. There are some great recipes over on Healthy Food Guide if you need recipe ideas. If you’re not a fan of fish, consider omega-3 supplements, but always consult with a healthcare professional before adding new supplements to your routine.Â
2. Leafy Greens for Magnesium:
Magnesium plays a crucial role in muscle and nerve function, and its deficiency has been linked to exacerbated PMDD symptoms. Dark, leafy greens like spinach and kale are magnesium powerhouses. Including these in your daily meals can contribute to meeting your magnesium needs, aiding in pmdd diet changes that target symptom reduction.
Consider adding a magnesium-rich salad to your lunch or incorporating sautéed greens into your dinner rotation. Experiment with different recipes to find enjoyable ways to include these nutrient-dense greens in your diet.
3. Bananas for Vitamin B6:
Vitamin B6 is essential for neurotransmitter synthesis, including serotonin, a mood-regulating chemical. Bananas are not only a convenient snack but also a rich source of vitamin B6. Including bananas in your pmdd diet changes may contribute to stabilizing mood and reducing emotional symptoms associated with PMDD.
Make bananas a go-to snack or add slices to your morning oatmeal, yogurt or smoothie (like in my Pineapple, Raspberry & Banana Smoothie Bowl in my 10 FREE Recipes for ADHD Women Who Want to Lose Weight – you can get your copy today).Â
4. Whole Grains for Stable Energy:
Opting for whole grains over refined carbohydrates can be a game-changer in your PMDD diet plan. Whole grains like quinoa, brown rice, and oats provide complex carbohydrates that offer a steady release of energy. This can help stabilise blood sugar levels, preventing the energy crashes that can worsen irritability and fatigue during PMDD.
Swap out refined grains for whole grains in your meals. Try quinoa salads, brown rice bowls, or overnight oats for a healthy option.
5. Yogurt for Probiotics:
The gut-brain connection is a fascinating aspect of overall health, and maintaining a healthy gut microbiome can influence mood and cognitive function and is a hugely overlooked part of hormone health. Yogurt, rich in probiotics, can be a valuable addition to your PMDD diet plan. Probiotics promote a balanced gut flora, potentially reducing symptoms like bloating and supporting emotional well-being.
Incorporate plain, unsweetened yogurt into your daily routine. Add fruits, nuts, or seeds for added flavor and nutrients. If you’re lactose intolerant, explore non-dairy alternatives like almond or coconut yogurt.
6. Turmeric for Anti-Inflammatory Support:
Chronic inflammation is a contributing factor to various PMDD symptoms. Turmeric boasts potent anti-inflammatory and antioxidant properties. Including turmeric in your diet may help mitigate inflammatory responses, providing relief from discomfort.
Add turmeric to your cooking by sprinkling it on roasted vegetables, incorporating it into soups, or making a flavourful turmeric tea.
7. Nuts and Seeds for Vitamin E:
Almonds, sunflower seeds, and hazelnuts are excellent sources of vitamin E, an antioxidant that may help reduce symptoms like breast tenderness and bloating. These can be satisfying snacks and valuable additions to your diet.
Include a handful of nuts or seeds in your daily snack routine. Mix them into yogurt, sprinkle them on salads, or enjoy them on their own for a quick and nutritious energy boost.
8. Chamomile Tea for Relaxation:
While not a food, chamomile tea deserves mention for its calming properties. Stress management is crucial for PMDD, and chamomile tea can contribute to relaxation and anxiety reduction. Make it a part of your evening routine to create a soothing ritual.
Replace caffeinated beverages with chamomile tea during the premenstrual phase. Experiment with adding honey or lemon for extra flavor. Consider practicing deep breathing or meditation while enjoying your tea for added relaxation benefits.
9. Dark Chocolate for Magnesium and Serotonin Boost:
Dark chocolate, in moderation, can be a delightful addition to your diet. It not only provides a boost of magnesium but also stimulates serotonin production, contributing to a sense of well-being. Not to mention, one of the tastiest foods to help with PMDD!
Choose high-quality dark chocolate with at least 70% cocoa content. Enjoy a square or two as an occasional treat or incorporate it into recipes like smoothies or desserts.
Incorporating these foods into your diet can be a proactive and empowering approach to managing PMDD symptoms. While dietary changes are beneficial, it’s essential to complement them with other lifestyle modifications, stress management techniques, and, if necessary, professional medical advice. Remember, every woman’s experience with PMDD is unique, and finding the right combination of diet changes that work for you may take some experimentation. By including these healthy foods, you’re taking a significant step towards finding harmony and balance during the challenging premenstrual phase.Â
Eating a healthy diet is crucial if you struggle with PMDD, however when you struggle with PMDD & ADHD then cooking, meal prepping, grocery shopping and list making are overwhelming on the best days. Throw in PMDD and that’s one very steep hill to climb. That’s why I created my FREE 10 Quick & Easy Recipes For Women Who Want to Lose Weight. These recipes are straightforward, eliminate overwhelm and are also healthy. With clear images to see what ingredients you need without having to make a grocery list. You can access your copy below.
