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Understanding PMDD: Causes, Hormone Disruptors, and Supportive Care

Writer's picture: Angela Olson, LCPCAngela Olson, LCPC

Premenstrual Dysphoric Disorder (PMDD) is a severe form of premenstrual syndrome (PMS) that affects 3-8% of menstruating individuals. It is marked by debilitating mood swings, anxiety, depression, irritability, fatigue, and physical discomfort. PMDD's impact goes beyond typical PMS, often interfering with daily functioning and relationships.



Is PMDD on the Rise?

There seems to be an increase in reported PMDD symptoms, though this could be partially attributed to better awareness and recognition. However, growing concern centers on environmental factors that may exacerbate hormonal imbalances. Known hormone disruptors, or endocrine-disrupting chemicals (EDCs), such as bisphenol A (BPA), phthalates, parabens, and polychlorinated biphenyls (PCBs), are found in everyday items like plastics, cosmetics, and pesticides. These chemicals can interfere with estrogen, progesterone, and other hormone regulation, potentially triggering or worsening PMDD symptoms.

Additionally, dietary factors may play a role. Some researchers suspect that seed oils (e.g., soybean, sunflower, and canola oils) prevalent in processed foods contribute to systemic inflammation, which can exacerbate PMDD symptoms.


Supporting PMDD Through Lifestyle Adjustments

For those dealing with PMDD, incorporating self-care, healthy eating, and mindfulness can make a meaningful difference.

  1. Self-Care Practices:

    • Engage in mindfulness practices like meditation or deep-breathing exercises to manage mood swings.

    • Incorporate regular physical activity, such as yoga, walking, or strength training, to boost endorphins.

    • Journaling and connecting with a supportive community can help with emotional regulation.

  2. Healthy Eating Habits:

    • Prioritize whole, unprocessed foods rich in antioxidants and anti-inflammatory properties, such as leafy greens, berries, fatty fish, and nuts.

    • Reduce refined sugars, caffeine, and alcohol, which can intensify symptoms.

    • Avoid heavily processed foods high in artificial additives or seed oils when possible.

  3. Vitamins and Supplements:

    • Calcium and magnesium: Shown to reduce mood-related symptoms and cramps.

    • Vitamin B6: Supports neurotransmitter function, which can stabilize mood.

    • Chasteberry: An herbal supplement shown to help regulate hormones, though consult a healthcare provider before use.

  4. Sleep Hygiene:

    • Aim for 7-9 hours of quality sleep each night.

    • Avoid screens and stimulating activities before bedtime, opting instead for a relaxing bedtime routine.


The Bigger Picture

Environmental exposure to hormone disruptors like BPA and phthalates, coupled with dietary habits, may influence PMDD symptoms. Focusing on reducing exposure to these chemicals by avoiding plastic containers for food storage, choosing natural beauty products, and eating organic where possible may help.

PMDD is a multifaceted condition, but lifestyle adjustments can provide relief. For more personalized support, reach out to Mind Lodge. Together, we can navigate this journey and help you regain balance.

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