DESCRIPTION
Premenstrual dysphoric disorder (PMDD) is a mood disorder characterized by emotional, cognitive, and physical symptoms. PMDD causes significant distress or impairment in menstruating women during the luteal phase of the menstrual cycle. The symptoms occur in the luteal phase, improve within a few days after the onset of menses, and are minimal or absent in the week after menses. PMDD has a profound impact on a woman's quality of life and dramatically increases the risk of suicidal ideation and even suicide attempts. Many women of reproductive age experience discomfort or mild mood changes before menstruation, but 5–8% experience severe premenstrual syndrome (PMS), causing significant distress or functional impairment. Within this population of reproductive age, some will meet the criteria for PMDD.
SYMPTOMS
- Premenstrual dysphoric disorder (PMDD) can cause a range of symptoms, which can vary from one person to another. The most common ones include:
- 1. Mood swings: These are abrupt and noticeable changes in a person's mood, like feeling suddenly sad or tearful, or getting very irritable or angry.
- 2. Emotional sensitivity: This can mean feeling overly sensitive or easily upset, or having intense feelings of despair, self-loathing or anxiety.
- 3. Tension or anxiety: This may feel like a constant sense of nervousness, restlessness, or unease about something with an uncertain outcome.
- 4. Decreased interest in usual activities: With PMDD, a person might lose interest in activities they used to enjoy, like hobbies, work, school, or being with friends and family.
- 5. Difficulty concentrating: This can make it hard to focus on tasks, pay attention, or make decisions.
- 6. Fatigue: This feeling of extreme tiredness or lack of energy can make it difficult to carry out everyday activities.
- 7. Changes in appetite: Some people may feel a strong craving for certain foods, while others may lose their appetite completely.
- 8. Sleep problems: This can range from having trouble falling asleep, staying asleep, or sleeping too much.
- 9. Physical symptoms: These can include things like breast tenderness or swelling, joint or muscle pain, a sensation of 'bloating', or weight gain.
- Remember, everyone's experience with PMDD is
COGNITIVE IMPACT
Premenstrual dysphoric disorder (PMDD) can significantly impact a woman's cognitive function, particularly in areas such as focus, memory, and mental clarity. In the luteal phase of the menstrual cycle, when PMDD symptoms typically occur, women may experience a range of cognitive symptoms.
1. Focus: Women with PMDD may struggle with maintaining focus and concentration. Tasks that they normally find easy to complete may become more challenging. This can affect their performance at work or school, and may also impact their ability to carry out everyday tasks.
2. Memory: PMDD can interfere with both short-term and long-term memory. Women may find it difficult to remember new information or recall details from their past. This can be particularly frustrating and distressing, and may contribute to feelings of anxiety or depression.
3. Cognitive clarity: Women suffering from PMDD often describe a sense of mental fog, or reduced mental clarity. They may have trouble making decisions, solving problems, or thinking critically. This lack of mental clarity can also lead to feelings of confusion or disorientation.
It's important to note that these cognitive symptoms can vary in severity from person to person, and not everyone with PMDD will experience all of them. However, they can significantly impact a woman's quality of life and daily functioning. If you think you may be dealing with PMDD, it's important to speak with a healthcare provider for evaluation and treatment options.
NATURAL STRATEGIES
- 1. Regular Exercise: Physical activity can help to reduce symptoms of PMDD by reducing stress, improving mood, and promoting better sleep. Aim for at least 30 minutes of moderate exercise most days of the week.
- 2. Balanced Diet: Consuming a diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy can help to maintain overall health and wellness. Some research suggests that certain nutrients, like calcium and Vitamin B6, may help to reduce PMDD symptoms. Avoid excessive caffeine and alcohol, as these may exacerbate symptoms.
- 3. Adequate Sleep: Getting sufficient sleep is crucial for overall mood regulation. Aim for 7-9 hours per night and maintain a consistent sleep schedule, even on weekends.
- 4. Stress Management Techniques: Techniques such as yoga, meditation, deep breathing, and other mindfulness practices can help to reduce stress and manage mood symptoms. Cognitive-behavioral therapy (CBT) can also be beneficial in managing symptoms of PMDD.
- 5. Regular Routine: Establishing a daily routine can help to manage symptoms of PMDD by providing a sense of control and predictability. This can include regular meal times, exercise, work, relaxation, and sleep.
- 6. Herbal Remedies: Some research has suggested that certain herbal remedies, such as chasteberry (Vitex agnus-castus), ginkgo biloba, and St. John's Wort, may help to reduce PMDD symptoms. However, these should be
BRAIN SUPPLEMENTS
Cognitive supplements, sometimes referred to as nootropics, could potentially be helpful for some individuals with Premenstrual dysphoric disorder (PMDD). Although research specifically into cognitive supplements for PMDD is limited, there are a few ways they might be beneficial:
1. Mood Regulation: Some cognitive supplements, such as St. John's Wort and SAM-e, have been found to potentially help with mood regulation. This could be beneficial for PMDD sufferers, who often experience mood swings and depression in the luteal phase of the menstrual cycle.
2. Stress Management: Cognitive supplements like Rhodiola rosea and Ashwagandha are known for their adaptogenic properties, meaning they can help the body adapt to stress. As stress can exacerbate PMDD symptoms, these supplements could potentially provide some relief.
3. Cognitive Function: PMDD can sometimes cause cognitive symptoms like difficulty concentrating. Certain cognitive supplements, such as Bacopa monnieri and omega-3 fatty acids, are known to potentially improve cognitive function and could potentially help mitigate these symptoms.
However, it's important to note that while these supplements may help some individuals, they are not a cure for PMDD and may not work for everyone. Also, they could interact with other medications or have side effects, so it's crucial to consult a healthcare professional before starting any new supplement regimen.
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