How to Prevent Premenstrual Dysphoric Disorder? Doctor Explains

Menstruation and the research behind it are always growing, teaching us the most crucial changes that women go through every month. While a keen interest in female anatomy is fairly new, the findings are astonishing. The latest addition to the plethora of women’s health issues is the lesser-talked-about Premenstrual Dysphoric Disorder (PMDD).

While PMS (Premenstrual Syndrome) is a widely known condition that most menstruating women experience in the form of mild bloating and mood swings, PMDD is a significantly severe syndrome that affects about 3% to 8% of women, disrupting more than just their mood.

According to Dr Asna Zehra Naqvi, Consultant Gynaecologist at Apollomedics Hospital, Lucknow, identifying and managing PMDD is critical for improving quality of life.

Early Signs of PMDD and How It Is Different from PMS?

pain during periods

Premenstrual Dysphoric Disorder (PMDD) is a debilitating and more severe form of PMS that goes beyond the mood swings. PMDD is known to cause severe mood swings that can often disturb personal relationships, work, and even mental health.

According to Dr Naqvi, “ PMDD (Premenstrual Dysphoric Disorder) goes beyond the irritability just before periods. It is a more aggressive form of PMS that can seriously impact daily life.

Early warning signs include:

Intense mood changes like sudden sadness, anger, or anxiety
Feeling overwhelmed or out of control
Difficulty sleeping, focusing, or functioning at work
A deep sense of hopelessness that disappears after your period begins

“If your emotional or physical symptoms start one to two weeks before your period and go away once your period starts – but are so intense that they affect your relationships, job, or quality of life – you could be dealing with PMDD, not regular PMS,” advised Dr Naqvi.

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Small, Consistent Changes in Lifestyle Can Make a Big Difference, Says Dr Naqvi

It is often said that ‘consistency is key,’ and in the case of PMDD, small continuous changes can help alleviate the severity of the condition. Talking about small lifestyle changes, Dr Naqvi advised, “Absolutely. Small, consistent changes can make a big difference. I often tell my patients: treat your body with care all month long, not just during your period.

Dr Naqvi's Approved Tips to Manage PMDD:

Avoid Sedentary Lifestyle: Avoid sitting for long hours and make daily exercise, especially activities like aerobics, pilates, and brisk walking or cycling can be a good exercise option
Prioritise a Clean Diet: A balanced diet rich in whole grains, fruits, vegetables, and lean proteins
Limiting Intake: caffeine, alcohol, and sugary foods, especially in the luteal phase (2 weeks before periods)
Sleep First: Prioritising sleep and using relaxation techniques like yoga, deep breathing, or journaling can have a positive effect on managing PMDD.

“These habits help stabilise mood, balance hormones, and improve energy – all of which can ease PMDD symptoms over time,” said Dr Naqvi.

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Diet, Exercise, and Supplements for Managing PMDD?

Women experiencing mild to moderate symptoms of PMDD might benefit from incorporating regular exercise and supplements along with the right diet. However, women experiencing severe mood swings, depressive episodes, and anxiety right before their period might not feel these changes to be fruitful.

“That said, results can vary. Some women need more than lifestyle changes alone, but these approaches are always a good starting point and can be used alongside medical treatment,” cautioned Dr. Naqvi.

Some Supplements Advised by Dr Naqvi:

Calcium and magnesium supplements have shown promise in reducing mood swings and cramps.
Vitamin B6 and Vitamin D may also help stabilise mood and reduce fatigue.
Regular physical activity boosts natural endorphins, which act as mood lifters.
Mind-body therapies like cognitive behavioural therapy (CBT) can teach coping strategies and reduce the emotional impact of PMDD.

Hormonal Imbalance and PMDD Connection

It is already a known fact that hormones are at a high-fluctuation rate before and during menstruation, and it is only natural that any fluctuation in the hormone levels can cause an imbalance, contributing to PMS. However, according to the Queensland Health study, PMDD isn’t necessarily caused by hormonal fluctuations.

“Yes, PMDD is linked to how the brain responds to normal hormonal fluctuations, especially progesterone and estrogen in the second half of the cycle. Interestingly, it’s not that hormone levels are abnormal, but that the brain is more sensitive to these shifts,” explained Dr Naqvi.

When to Seek Medical Care for PMDD?

PMS in Woman

According to Dr Naqvi, “If your symptoms are severe, disrupt your relationships, or interfere with work or daily life, it’s time to seek medical help. PMDD is not ‘just moodiness’ – it’s a real medical condition, and you don’t have to suffer in silence.”

“There are hormonal and non-hormonal treatment options. Always consult your gynaecologist to decide what’s best for you – treatment is highly individualised,” she added.

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Conclusion: PMDD is Treatable

PMDD is real, treatable, and nothing to be ashamed of. If you suspect you’re dealing with more than just PMS, talk to your gynaecologist. With the right approach – a mix of self-care, support, and sometimes medication – women can regain control and live fully, all month long.

How to Prevent Premenstrual Dysphoric Disorder? Doctor Explains