Premenstrual disorder (PMD), also known as premenstrual dysphoric disorder (PMDD), is a condition that affects millions of women around the world.

It is characterized by a range of physical, emotional, and behavioral symptoms that typically appear in the week or two before menstruation.

The exact cause of PMD is not fully understood, but research suggests that it may be related to hormonal changes that occur during the menstrual cycle.

PMD can be incredibly challenging to deal with, and it can have a profound impact on a woman’s quality of life. However, there are several coping strategies that can help to alleviate the symptoms and manage the condition effectively.

Symptoms of PMD

The symptoms of PMD can vary widely from woman to woman, but they typically include a range of physical and emotional symptoms, such as:.

Abdominal bloating and pain
Breast tenderness
Headaches and migraines
Fatigue and lethargy
Insomnia or other sleep disturbances
Mood swings, anxiety, depression, and irritability
Changes in appetite, from overeating to a loss of appetite
Difficulty concentrating or remembering things
Decreased libido and sexual dysfunction

Diagnosing PMD

If you are experiencing any of these symptoms, it’s essential to speak to your doctor or healthcare provider.

They will first want to rule out any other underlying conditions that could be causing the symptoms, such as thyroid problems, depression, or anxiety.

If they suspect that PMD may be the cause of your symptoms, they will likely ask you to keep a journal of your symptoms for a few months.

This journal can help your healthcare provider to identify patterns and determine if your symptoms are related to your menstrual cycle. If your symptoms are severe enough, they may also suggest medications or other treatments that can provide relief.

Coping with PMD

Here are ten coping strategies that can help women deal with PMD:.

1. Regular Exercise

Exercise is a great way to boost your mood and improve your overall health and wellbeing. Regular exercise can also help to reduce symptoms of PMD.

A study published in the Journal of Women’s Health found that women who did moderate-intensity exercise for 30 minutes, three times a week, had a significant reduction in symptoms of PMD, including bloating, cramps, and fatigue.

2. Healthy Diet

Eating a healthy, balanced diet with plenty of fresh fruits, vegetables, lean protein, and whole grains can also be helpful for managing PMD symptoms.

Some women find that reducing their intake of caffeine, alcohol, and sugar can also help to alleviate symptoms.

3. Mind-Body Techniques

Stress can exacerbate PMD symptoms, so finding ways to manage stress and anxiety can be helpful. Mind-body techniques such as yoga, meditation, deep breathing, and massage can help to alleviate stress and promote relaxation.

4. Sleep Hygiene

Poor sleep can make PMD symptoms worse, so it’s essential to prioritize good sleep hygiene. This includes establishing a regular sleep schedule, creating a relaxing sleep environment, and avoiding caffeine and alcohol before bed.

5. Supportive Relationships

Having supportive relationships with friends and family members can be a powerful buffer against the negative effects of PMD. Talking to loved ones about your feelings and experiences can provide comfort and validation.

6. Medications

Some women may benefit from medications to alleviate PMD symptoms, such as hormonal birth control, antidepressants, or anti-anxiety medications. These medications should only be taken under the guidance of a healthcare provider.

7. Supplements

Some women find that taking supplements such as calcium, magnesium, and vitamin B6 can help to alleviate PMD symptoms. Again, it’s essential to speak to your healthcare provider before taking any supplements.

8. Alternative Therapies

Alternative therapies such as acupuncture, chiropractic, and naturopathy may also be helpful for managing PMD symptoms. These therapies should only be sought from licensed practitioners.

9. Self-Care

Finally, practicing good self-care is crucial for managing PMD. This includes things like taking time for yourself, practicing relaxation techniques, and engaging in activities that bring you joy and fulfillment.

Conclusion

PMD is a challenging condition to deal with, but there are several coping strategies that can help women manage their symptoms effectively.

Regular exercise, a healthy diet, mind-body techniques, sleep hygiene, supportive relationships, medications, supplements, alternative therapies, and good self-care can all be helpful in alleviating PMD symptoms and improving overall quality of life.