Managing PMDD Naturally: Nutrition, Lifestyle, and the Power of Herbal Teas

Premenstrual Dysphoric Disorder (PMDD) affects millions of women worldwide, causing severe emotional and physical symptoms during the luteal phase of the menstrual cycle. While conventional treatments like antidepressants or hormonal therapies can be effective, many women seek natural remedies to complement these approaches. In this blog, we’ll explore how natural nutrition and lifestyle changes can help support PMDD symptoms.

Understanding PMDD and Its Symptoms

PMDD is a severe form of premenstrual syndrome (PMS) characterised by intense mood swings, irritability, fatigue, bloating, and other symptoms that can hugely disrupt daily life. Unlike PMS, PMDD symptoms can significantly impair emotional and physical functions - it is not just a bad period. While the exact cause is unknown, hormonal fluctuations and serotonin sensitivity are believed to play key roles.

Natural Ways to Support PMDD Symptoms

1. Nutrition for Hormonal Balance

A balanced diet is crucial for managing PMDD symptoms. Certain nutrients can support mood, reduce inflammation, and reduce physical discomfort:

• Magnesium-Rich Foods: Found in leafy greens, nuts, seeds, and whole grains, magnesium helps regulate neurotransmitters like serotonin and reduces bloating and muscle tension 3. You can look at supplements, but your diet can provide a huge amount naturally.

• Vitamin B6: This vitamin supports mood regulation by aiding serotonin production. Include foods like bananas, chickpeas, and fortified cereals in your diet to support this 3.

• Calcium-Rich Foods: Calcium has been shown to reduce mood swings and physical symptoms. Opt for full fat dairy products or fortified plant-based alternatives 2.

• Anti-Inflammatory Foods: Incorporate omega-3 fatty acids from fatty fish or flaxseeds to reduce the inflammation linked to PMDD 3.

• Limit Caffeine and Alcohol: These can exacerbate anxiety and mood swings 2.  Limit caffeine to 200mg a day at the very maximum - above this level and you can expect to see increased anxiety and stress.  Swap out a caffeinated drink for caffeine-free options, our Get Up & Glow fruit tea is the perfect alternative.

2. Stress Reduction Techniques

Chronic stress can worsen PMDD symptoms. Whilst is isn't easy in modern life, trying to incorporate relaxation practices and time in your day where you aren't under pressure to perform emotionally or mentally. It's possible to try:

• Yoga or meditation to promote relaxation 1.

• Deep breathing exercises or progressive muscle relaxation to ease anxiety 2.

• Journaling to track triggers and emotional patterns.

• Working flexible hours in order to make time for yourself when you need it.

3. Herbal Remedies

Herbal teas are an excellent way to naturally support your body during PMDD. They reduce your caffeine in take, with bio-available, natural benefits. From sleep support to natural relief from cramping:

• Organic Night Owl Calming Tea: A caffeine-free blend of organic whole chamomile flowers, valerian root, lavender, lime flowers, and rooibos that naturally promote relaxation and better sleep— essential for managing fatigue and irritability.

• Over the Moon Tea Period Support Tea: This blend contains raspberry leaf - a natural, uterine tonic, with chamomile and rose for natural pain relief, and dandelion root for bloating. In combination all these botanicals support hormonal balance during your cycle.

4. Adaptogens for Stress Relief

Adaptogens like ashwagandha can help your body adapt to stress by regulating cortisol levels:

• And Breathe Ashwagandha Hot Chocolate: Combining the calming effects of ayuverdic ashwagandha with antioxidant-rich cacoa creates a comforting drink that reduces stress while boosting mood. It’s a delicious way to unwind during stressful days 4.

Simple Daily Routine Changes for PMDD Relief

Here’s how you can integrate these natural, nourishing elements into your daily routine:

1. Start your morning with a nutrient-rich breakfast featuring whole grains, fruits, and a magnesium supplement if needed.

2. Sip on Organic Over the Moon Tea mid-morning to support hormonal balance.

3. Incorporate light exercise or yoga in the afternoon to reduce stress.

4. Enjoy a mug of And Breathe ashwagandha hot chocolate in the evening for relaxation.

5. Wind down before bed with Organic Night Owl Tea to promote restful sleep.

While PMDD can be overwhelming, adopting natural remedies with balanced nutrition, stress management techniques, and caffeine free, alcohol free herbal teas and cacao can make a significant difference in managing symptoms.

HotTea Mama is on a mission to support women's wellness naturally. With all natural, organic, nourishing blends to soothe you one sip at a time. But it's important to always consult with a healthcare provider before making significant changes to your diet or supplement routine—especially alongside medication.