You can improve your PMDD symptoms by increasing your level of aerobic exercise in the week prior to your period. If you don't have an exercise program in place, begin with brisk walking for one half hour each day. Exercise causes the release of hormones called endorphins which promote a feeling of calmness and relaxation.
Natural Substances That Calm
There are several natural substances or derivatives of natural substances that can improve your PMDD symptoms. These substances can promote calm and sleep if insomnia is a symptom of PMDD. Specifically melatonin and valerian root are herbs that promote sleep. L-tryptophan, a precursor to the hormone serotonin also can cause drowsiness.
Taking a 200 to 300 mg. dose of Fish Oil can promote a feeling of calmness.
Check with your physician before taking any of these substances, especially if you are taking antidepressants or other medications.
Change Your Diet
Many of us don't realize how dramatically diet can affect our hormonal balance. Worsening symptoms of PMS or PMDD is a signal to the body that your diet is not supplying the proper nutrients. Something as simple as taking a high quality multivitamin-mineral supplement can improve your symptoms. Lessening your intake of caffeine, sugar, salt and alcohol can improve symptoms. Taking a magnesium and additional calcium can lessen symptoms also.
A diet high in simple carbohydrates and sugars can influence your insulin sensitivity, leading to insulin resistance and weight gain. Fat cells produce estrogen, so the more you have, the higher your levels of estrogen. It has been found that high levels of estrogen increases the symptoms of PMDD. So, it is important to limit your intake of simple carbohydrates such as products made with white flour. Also products with saturated fat and animal fats have been shown to increase PMDD symptoms. It is wise to avoid these fats during the week before and week of the menstrual period.