|
Osnaživanje, stil i inspiracija spajaju se u svakom izdanju našeg magazina.
|
March 10, 2026
Do you feel like you’re on a physical and emotional roller coaster every month, exactly a week before your period? Premenstrual dysphoric disorder is far more than ordinary PMS, yet many women still do not know enough about it to recognize it.
Every woman has experienced symptoms of severe PMS at least once in her life. Try to remember that moment and imagine that the same situation — only more intense — repeats every single month and lasts for at least seven days. That’s exactly what PMDD looks like: every month, at least one week of pain, bloating, severe mood changes and migraines.
PMDD is a severe form of PMS that causes intense emotional and psychological distress. It can be serious enough to interfere with everyday life. For women who experience PMDD, the days before menstruation can make even ordinary activities — such as work or school, exercise or self-care — extremely difficult.
In some cases, the condition can become even more severe, leading to depression, thoughts of self-harm or suicidal ideation.
PMDD affects about 5 out of every 100 women of reproductive age, and it is most common among women in their twenties and thirties.
Researchers believe the condition may be triggered by hormonal changes that occur in the phase of the menstrual cycle between ovulation and menstruation — known as the luteal phase. After ovulation, levels of follicle-stimulating hormone (FSH) and luteinizing hormone (LH) decrease. Meanwhile, progesterone (PG) and estrogen (E2) begin to rise, which contributes to the appearance of PMDD symptoms.
These symptoms can last for one to two weeks, until estrogen and progesterone levels drop again with the start of a new menstrual cycle.
The first issue women with PMDD usually describe to their doctors is difficulty with emotional control. Many say they feel as if they are about to explode, unable to regulate their emotions, and frequently get into conflicts with people at home or at work.
PMDD often remains undiagnosed or misdiagnosed, partly because symptoms can vary significantly from person to person.
Common symptoms include:
extreme or sudden mood swings and heightened emotional sensitivity
irritability or anger
depressive mood — feelings of hopelessness, worthlessness or guilt
anxiety, tension or feeling “on edge”
little or no interest in usual activities (work, school, friends or hobbies)
difficulty concentrating or focusing (“brain fog”)
fatigue, low energy or excessive sleepiness
appetite changes, food cravings, overeating or compulsive eating
insomnia (difficulty falling asleep or staying asleep)
feeling overwhelmed or out of control
physical symptoms — breast tenderness or swelling, joint or muscle pain, bloating or weight gain, acne, headaches
If you suspect PMDD, one of the best ways to understand what is happening is to keep a detailed diary of your symptoms and when they occur. A menstrual cycle tracking app or a traditional journal can help. This record can then be shared with your doctor.
There are several ways PMDD symptoms can be managed.
One option is SSRI medications (selective serotonin reuptake inhibitors). These antidepressants can help reduce symptoms by increasing the levels of certain chemicals in the brain. SSRIs are often prescribed only during the luteal phase of the menstrual cycle, when symptoms occur.
Combined oral contraceptive pills may also help. They prevent ovulation and stabilize hormonal changes during the menstrual cycle, which can reduce PMDD symptoms in some women.
In rare cases, when no other treatment is effective, surgical removal of the ovaries may be considered. However, such decisions must always be made in consultation with a physician.
In the meantime, there are several lifestyle strategies that may help manage symptoms.
Exercise increases serotonin levels in the brain. The most effective type of physical activity for relieving PMDD symptoms is aerobic exercise — brisk walking, swimming, running or cycling.
To feel the benefits and boost serotonin, your cardio session should last at least 30 minutes.
Research shows that stress can worsen PMDD symptoms in some individuals. Activities such as yoga, meditation, breathing exercises and walking in natural daylight can help reduce stress levels.
Even these seemingly simple habits can make a meaningful difference.
Speaking with a mental health professional can help women process past trauma, which may contribute to the emotional distress associated with PMDD.
Trauma can stem from early life experiences such as physical, sexual or emotional abuse or neglect.
Foods that help stabilize blood sugar levels and support mood and energy include:
fruits and vegetables
high-quality proteins (especially fish)
healthy fats (avocado, nuts, olive oil)
complex carbohydrates (legumes, whole grains, quinoa)
During the luteal phase, it is recommended to reduce intake of:
bread
pasta
refined sugar
These foods can cause rapid spikes in blood sugar followed by energy crashes and mood fluctuations.
It is also advisable to limit caffeine and alcohol.
Certain vitamins and supplements that support hormonal balance during the menstrual cycle may also help with PMDD symptoms, including:
magnesium glycinate or magnesium citrate
vitamin B6
zinc picolinate
calcium
vitex (agnus-castus), also known as chasteberry
Photo: Cottonbro Studio / Pexels.com
