What is Premenstrual Dysphoric Disorder (PMDD)?

PMDD is a bit like PMS’ meaner, bigger sister. Around 5-10 % of menstruating women are known to experience PMDD symptoms such as nauseating migraines, intense anxiety and depression or rage - all linked to their monthly cycle. PMDD mood swings can be life altering, causing problems in both personal and professional relationships, so recognising that you may have PMDD is a good first step to healing.

Although PMDD is related to the menstrual cycle, the condition is thought to be about a drop in our happiness neurotransmitter serotonin, rather than just the oestrogen/progesterone imbalance associated with PMS. Good nutrition and regular body movement can help to support neurotransmitter function and keep hormones happier, but if you think that you are experiencing more than just PMS, you should visit your GP for further advice.


  1. Stop or reduce stimulant foods - i.e. caffeine, refined sugar, energy drinks and alcohol to reduce stress hormones
  2. Eat 5 small meals a day – to help keep blood sugar stable which can help to calm your mood
  3. Exercise daily – to help promote serotonin production (our happy neurotransmitter)
  4. Swap all refined (white) grains for wholegrains – B6 supports our nervous system and fibre helps blood sugar regulation 
  5. Meditate – download a guided meditation app and try 5 minutes in the mornings and evenings to encourage calm and positivity