Premenstrual dysphoric disorder is a severe form of PMS or premenstrual syndrome. The condition affects about 5% of women of reproductive age, often making them experience symptoms like mood swings, irritability, depression, anxiety, fatigue, and bloating. As these issues can interfere with daily life and affect overall well-being, they may often require expert intervention.

1. Try meditation
Practicing meditation consistently is believed to help lower pain and regulate mood. One can start meditating by sitting in a comfortable position and focusing on breathing. Alternatively, they can follow guided meditation videos or applications to relax their mind. This practice can also help one let go of unpleasant thoughts brought on by changes in hormonal balance. If one wants complete guidance regarding the best meditation techniques , they should find a professional tutor .

2. Consider aromatherapy
Aromatherapy is believed to help with pain relief, stress management, and the release of physical tension. This remedy typically requires the use of essential oils and deep breathing techniques. Lavender oil is a great stress reliever that can be used for aromatherapy at home. But, if any essential oil is likely to come in direct contact with the skin, one should dilute it before use. For this, one can add a few drops of essential oils to carrier oils like almond or coconut. In addition, warm baths might help one deal with pain and stress. To make the experience even more relaxing, one can add some scented candles, oils, and bath salts to their bath routine.

3. Change menstrual products
While research is yet to confirm the link between menstrual products and premenstrual dysphoric disorder symptoms, changing the products is believed to help. But the results can vary. Some might benefit from ditching tampons, while others might find using them beneficial. One can consult a doctor and weigh the pros and cons of options like pads, tampons, menstrual cups, and menstrual underwear.

4. Improve eating habits
Premenstrual dysphoric disorder management also includes healthy eating habits and lifestyle choices. This is because when the body gets the right nutrients in the required amount, it is better equipped to fight pain, inflammation, and other symptoms associated with the disorder. So, choosing the right foods rich in essential nutrients can be a great natural remedy for the condition. One can speak to a doctor or a nutritionist to figure out the right combination of foods.

Typically, one should try to boost the levels of calcium, magnesium, vitamin B6, and vitamin E in the body. Calcium is believed to help with both physical and emotional symptoms of the disorder , while magnesium can relieve insomnia, bloating, and chest pains to an extent. Also, vitamin E can help lower the level of prostaglandins—compounds that can have hormone-like effects on the body and stimulate cramps. So, higher levels of vitamin E in the body can reduce the pain one experiences while dealing with premenstrual dysphoric disorder. Finally, vitamin B6 can help relieve symptoms like insomnia, irritability, and fatigue. To boost the levels of these essential nutrients, one should choose foods like fish, chickpeas, bananas, spinach, avocado, nuts and seeds, and fortified cereals, among other sources.

5. Practice yoga
Yoga is a low-impact exercise that promotes relaxation, lowers pain, and improves flexibility. It is often considered a therapeutic form of workout that helps heal both the body and the mind. It can improve overall health. If one experiences severe cramps, they should consider trying yoga rather than opting for a high-intensity workout. Also, yoga can help improve mood and distract one from the physical and emotional discomfort associated with premenstrual dysphoric disorder. So, one can try simple yoga poses like the butterfly, bridge, and downward-facing dog regularly . Alternatively, one can join a yoga class or hire a personal yoga instructor to get started.

6. Try acupuncture
Acupuncture involves puncturing the skin at specific points to help reduce stress, relieve pain, and promote relaxation. While more research is required to establish a link between acupuncture and premenstrual dysphoric disorder treatment, preliminary results suggest the technique can help. But, it is best to consult a reputed acupuncture specialist, as they can help one learn about the specific points that need to be targeted for problems related to menstruation.

7. Get enough rest
Being well-rested is crucial for not just carrying out daily tasks , but also keeping health issues at bay. So, when dealing with premenstrual dysphoric disorder, getting enough rest becomes all the more important. This ensures that one has the energy to deal with changes in mood and discomfort. On the other hand, a lack of sleep can worsen the disorder’s symptoms, leading to increased discomfort, fatigue, and irritability. One can build a good sleep cycle by going to bed at the same time every day. This helps rewire the brain to relax at the designated time, sending a message to the whole body that it is time to fall asleep. Also, one should avoid caffeinated foods and drinks before bedtime, as caffeine can negatively affect sleep quality.

Additionally, consulting a doctor can help one find appropriate premenstrual dysphoric disorder treatments.