Diet Changes to Improve PMDD

Most people have heard about premenstrual syndrome (PMS), but that’s not the worst thing that can happen before your period. 

An even more severe form of premenstrual discomfort, premenstrual dysphoric disorder (PMDD), can take you from monthly symptoms like bloating and moodiness to terrible bouts of pain and fatigue, affecting both your physical and mental health.

At Genesis Psychiatric Solutions, board-certified psychiatrist Dr. Ifeanyi Olele provides a range of services, including women’s mental health services, and offers counseling and advice for women suffering from PMDD.

PMDD basics

Women are often expected to simply get on with it when they have discomfort, pain, fatigue, or heavy bleeding during their monthly cycle. But if your period leaves you feeling wrung out every month, you shouldn’t brush your symptoms off as normal. 

You could have PMS or even premenstrual dysphoric disorder, and despite what you may think, there are ways to treat these conditions. 

PMDD symptoms include many related to PMS — like bloating, abdominal and pelvic tenderness, and fatigue — only more severe and longer-lasting. You may also notice you’re experiencing additional mental and emotional symptoms, such as:

• Irritability and mood swings
• Trouble sleeping
• Persistent sadness and/or anxiety
• Changes in your appetite 

It’s possible that dysphoria and severe depression due to PMDD can lead to suicidal thoughts, which is why we treat PMDD as a psychiatric concern. 

Making diet changes to improve PMDD

If you think you might be struggling with PMDD symptoms, you need a specialist who takes you seriously. Dr. Olele can help you strengthen your mind and body and fight back against mental and physical challenges of PMDD. 

You can receive mental health care while simultaneously addressing your diet to help reduce the severity of your symptoms. 

Foods to avoid

Limit the following during the days before, during, and immediately after your period:

• Foods high in sugar
• Foods high in salt
• Beverages high in caffeine
• Alcohol
• High-fat foods
• Large servings of meat

After your period ends, you can return to your normal diet. Tracking your period and noting what changes you’ve made to your diet and how your symptoms are affected can help you build a list of safe and unsafe foods.

Foods to eat more of

To ensure your body gets enough fuel during your period to stave off fatigue, add these foods to your diet:

• Whole grains and other complex carbs
• Alternative proteins like nuts and seeds
• Plenty of fruits and vegetables
• Dairy (as long as you aren’t intolerant)

Eat small, frequent meals to combat gastric upset and bloating.

At Genesis Psychiatric Solutions, we provide women’s health services to those seeking a safe environment in which to discuss their struggles with their menstrual cycles. 

To schedule an appointment, call our location closest to you, or request a consultation online. We have locations in Fairfax and Alexandria, Virginia, and Washington, DC.