Living with ADHD and PMDD can feel like an endless balancing act. As someone who has navigated the overwhelming waves of both, I understand how debilitating the symptoms can be. But through years of trial, error, and deep exploration, I’ve discovered natural, effective strategies to manage both conditions. These practices have transformed my life, and I hope they can inspire and empower you to take control of yours too.
In this blog post, I’ll share actionable steps you can take to manage your ADHD and PMDD naturally, including insights from my personal journey and some highlights from my book, The Healing Journey: Navigating Adult ADHD and PMDD.
Understanding the ADHD-PMDD Connection
ADHD and PMDD are more intertwined than most people realize. Hormonal fluctuations can amplify ADHD symptoms, creating a perfect storm during the luteal phase of the menstrual cycle. Understanding this connection has been key to managing both conditions holistically.
1. Sync with Your Cycle
One of the most impactful changes I made was cycle syncing—aligning my activities, diet, and self-care routines with the phases of my menstrual cycle. Here’s how I do it:
- Follicular Phase (After Your Period): This is a time for brainstorming and planning. I focus on creative projects and set goals.
- Ovulation Phase: I take on social or high-energy tasks.
- Luteal Phase: I prioritize self-care, slow down, and manage expectations to prepare for potential PMDD symptoms.
- Menstrual Phase: This is my reset period. I reflect, journal, and rest deeply.
Action Tip: Start tracking your cycle and noting how your symptoms fluctuate. Use this information to structure your month in a way that works with your body, not against it.
2. Nourish Your Body with ADHD- and PMDD-Friendly Foods
Nutrition plays a massive role in managing both conditions. I’ve adopted a diet rich in:
- Omega-3 Fatty Acids: Found in salmon, sardines, walnuts, and flaxseeds, omega-3s support brain health and emotional regulation.
- Magnesium-Rich Foods: Spinach, almonds, and dark chocolate help reduce anxiety and improve sleep.
- Cruciferous Vegetables: Broccoli, kale, and cauliflower assist in balancing hormones by supporting liver detoxification.
- Complex Carbs: Sweet potatoes, quinoa, and oats help stabilize blood sugar, reducing ADHD-related hyperactivity and PMDD mood swings.
Action Tip: Begin by adding one nutrient-dense food to your meals each week. Over time, these small changes will build into a supportive diet.
3. Optimize Sleep for ADHD and PMDD
Sleep is a cornerstone of my management strategy. ADHD often interferes with sleep quality, and PMDD can intensify insomnia. Here’s what helps me:
- Wind Down Early: I avoid screens after dinner and use this time to connect with my family or meditate.
- Supplement Smartly: Magnesium and ashwagandha are my go-to supplements for relaxation.
- Invest in Quality Sleep Tools: A grounding mat and filtered air have significantly improved my rest.
Action Tip: Create a calming bedtime routine tonight. Begin with a short meditation or journaling practice to signal your body it’s time to wind down.
4. Movement is Medicine
Exercise has been my most powerful ally. Whether it’s a high-energy boxing session during ovulation or a gentle yoga flow in my luteal phase, movement helps regulate my mood and energy levels.
Action Tip: Find an activity you genuinely enjoy and start small. Even a 10-minute walk can do wonders for your mental clarity and emotional balance.
5. Support Your Gut-Brain Axis
The connection between your gut and brain cannot be overstated. ADHD and PMDD symptoms often improve when the gut is supported. Here’s what I do:
- Probiotics and Prebiotics: Incorporate fermented foods like kimchi, sauerkraut, and kefir.
- Hydration with Minerals: I use Celtic salt in my water to stay hydrated and replenish minerals.
Action Tip: Add one gut-friendly habit, like drinking water with a pinch of sea salt in the morning, to your routine.
6. Mindfulness and Meditation
As a meditation teacher, I can attest to the power of mindfulness in managing ADHD’s scattered thoughts and PMDD’s emotional turmoil. Guided meditations help me center myself and reduce stress.
Action Tip: Try my free guided meditations available on Spotify and Insight Timer, or explore my Manifest Your Best Self meditation album to start cultivating a calmer mind.
7. Tailored Supplements
Using DNA testing, I identified deficiencies and now take supplements like:
- Methylated B Vitamins: To support energy and focus.
- Ashwagandha KSM-66: An adaptogen that helps manage stress and hormonal imbalances.
- Omega-3s: For cognitive function and emotional regulation.
Action Tip: Consult with a healthcare provider to find supplements that suit your unique needs.
Your Journey to Empowerment
These strategies are a blend of science, self-awareness, and holistic practices that have worked for me. Remember, everyone’s journey is unique, and it’s okay to start small and build gradually.
For a deeper dive into these topics, actionable strategies, and personal anecdotes, check out my book, The Healing Journey: Navigating Adult ADHD and PMDD. It’s packed with tools, insights, and hope to help you reclaim your life.
Click here to get your copy now.
You are not alone in this journey, and with the right tools and mindset, you can thrive. Let’s continue to support and empower each other!
What’s one natural strategy you’re excited to try? Share it in the comments—I’d love to hear from you! 🌿
