Lifestyle Changes for Managing PMDD: Finding Balance and Relief

Lifestyle Changes and PMDD

Premenstrual Dysphoric Disorder (PMDD) can significantly impact the lives of those affected, causing severe mood swings, irritability, and other debilitating symptoms. While medical treatments are available, incorporating lifestyle changes can also play a key role in managing PMDD symptoms and promoting overall well-being. 

At The Hormone Clinic, we wanted to share and explore various lifestyle modifications that individuals with PMDD can implement to find balance and relief.

Nourish Your Body:

Focus on a balanced diet rich in fruits, vegetables, whole grains, and lean proteins.

Limit consumption of caffeine, alcohol, and sugary foods, which can exacerbate PMDD symptoms.

Consider incorporating foods high in omega-3 fatty acids, such as salmon, flaxseeds, and walnuts, which may help reduce inflammation and mood swings.

Prioritise Regular Exercise:

Engage in moderate aerobic exercise, such as walking, jogging, or cycling, for at least 30 minutes most days of the week.

Physical activity can help alleviate stress, improve mood, and promote overall well-being.

Incorporate activities that you enjoy, whether it’s dancing, swimming, or practising yoga, to make exercise more enjoyable and sustainable.

Stress Management Techniques:

Practice relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation to reduce stress and anxiety.

Establish a consistent sleep schedule and create a relaxing bedtime routine to improve sleep quality.

Set boundaries and prioritise self-care activities that help you recharge and unwind, whether it’s reading, taking a bath, or spending time in nature.

Maintain a Symptom Journal:

Keep track of your PMDD symptoms, including mood swings, irritability, physical discomfort, and any triggers that exacerbate symptoms.

A symptom journal can help identify patterns and potential triggers, allowing you to develop strategies for managing symptoms more effectively.

Additionally, when seeking personalised therapy, this journal can support us in identifying the correct treatment plan that suits you.

Seek Social Support:

Connect with friends, family members, or support groups who understand and empathise with your experience of PMDD.

Share your challenges and victories, and lean on your support network for encouragement and guidance. 


While living with PMDD can be challenging, incorporating lifestyle changes can help individuals manage symptoms and improve their quality of life. By nourishing the body with healthy foods, prioritising regular exercise, practising stress management techniques, maintaining a symptom journal, and seeking social support, individuals with PMDD can find balance and relief. 

At The Hormone Clinic, we offer personalised treatment plans tailored to address your unique needs.

Our approach may include:

Hormone therapy: Bioidentical Hormone Replacement Therapy (BHRT) or other hormonal treatments can help regulate hormone levels and reduce debilitating symptoms.

Lifestyle modifications: Dietary changes, stress management techniques, and other lifestyle changes can complement medical treatment and promote mental health.