I know how challenging it can be to deal with both PMDD and ADHD. The mood swings, irritability, and overwhelm of PMDD combined with the struggles of focus and impulsivity from ADHD can feel like an emotional rollercoaster. But the good news is that there are natural ways to cope and find relief. I want to share some strategies that have really helped me, and they’re all based on science-backed, holistic methods.
For me, the first step was to get to the root cause. I didn’t want to just treat the symptoms—I wanted to understand what was happening inside my body. So, I took a DNA test for root cause testing. This gave me valuable insights into my genetic makeup, helping me understand my unique needs when it comes to nutrition, supplements, and lifestyle changes. Once I had that clarity, I was able to approach my ADHD and PMDD with a more targeted, natural plan. Here are five strategies that have been game-changers for me.
1. Focus on Key Supplements to Support Brain Health and Hormonal Balance
Supplements have been incredibly helpful in managing both ADHD and PMDD. Since my DNA test showed some specific nutrient deficiencies, I was able to tailor my supplementation to support my brain health and hormonal balance. Here are a few that made a noticeable difference:
- Magnesium: This one is essential for managing both ADHD and PMDD. Magnesium helps calm the nervous system and is known to ease symptoms of irritability, anxiety, and mood swings, which are common with PMDD. It also supports brain function and relaxation, which is important for ADHD. Studies have shown that magnesium can improve mood stability in those with PMDD (Zeng et al., 2015).
- Omega-3 Fatty Acids: I found that omega-3s were crucial for improving my focus and mental clarity. Omega-3s, particularly EPA and DHA, support cognitive function and are proven to help reduce ADHD symptoms. They also help reduce inflammation, which can be a contributing factor to PMDD symptoms (Sonuga-Barke et al., 2013).
- Vitamin B6: This vitamin is essential for serotonin production, and since serotonin plays a big role in regulating mood, supplementing with B6 can help alleviate PMDD symptoms. Plus, it supports cognitive function, which can be a lifesaver for ADHD (Krell et al., 2009).
Before starting any new supplements, it’s a good idea to consult a healthcare provider to make sure they’re right for you.
2. Practice Mindfulness to Calm Your Mind and Manage Stress
Mindfulness has been a powerful tool for me in managing the emotional dysregulation that comes with both ADHD and PMDD. With ADHD, it can be hard to focus and stay present, and with PMDD, emotions can feel like they’re all over the place. Mindfulness helps me find calm, even during the most challenging moments.
Studies have shown that mindfulness can improve focus and reduce impulsivity in people with ADHD (Mitchell et al., 2015). And for PMDD, mindfulness practices like meditation can help regulate emotions, reduce stress, and increase emotional resilience (Brown et al., 2016).
I started by practicing deep breathing for a few minutes each day. Over time, I built up to longer sessions of mindfulness meditation. Even just 10 minutes a day can make a huge difference in your mood and ability to focus.
3. Exercise Regularly to Boost Mood and Cognitive Function
Exercise is one of the best natural remedies for both ADHD and PMDD. While I know it can be hard to get moving when you’re feeling overwhelmed or fatigued, exercise is an incredible tool for boosting serotonin and dopamine—key neurotransmitters involved in mood regulation and focus.
For PMDD, exercise can help reduce mood swings and irritability. A 2013 study found that aerobic exercise, such as walking or cycling, significantly reduced PMDD symptoms, especially fatigue and mood swings (McVey et al., 2013). It also helps with stress management, which is vital when you’re juggling both conditions.
For ADHD, exercise is a great way to improve focus and reduce hyperactivity. Even a 30-minute walk or a short yoga session can help reset your brain and improve your ability to concentrate.
4. Prioritize Sleep for Emotional and Cognitive Health
Sleep is essential for both PMDD and ADHD, but it’s something many of us struggle with. Poor sleep can amplify the emotional symptoms of PMDD and make it even harder to focus with ADHD. That’s why prioritizing sleep is key.
A consistent sleep routine has been a game-changer for me. I’ve made it a habit to wind down at least an hour before bed by turning off screens and engaging in calming activities like reading or stretching. Sleep is crucial for hormone regulation, especially for PMDD, and it helps restore brain function, improving focus and emotional balance.
Research has shown that quality sleep helps improve ADHD symptoms (Pien et al., 2017), and it’s also critical for PMDD relief. Creating a calming sleep environment, using a sleep tracker, and limiting caffeine intake have all helped me improve my sleep quality, leading to fewer mood swings and better focus during the day. Listening to a guided meditation before you go to sleep can help deeply relax your body, and help you get out of your mind, and into your body – sending you off into a deep restful sleep.
5. Implement a Balanced, Anti-Inflammatory Diet
What we eat can have a huge impact on how we feel, especially when dealing with ADHD and PMDD. I learned that an anti-inflammatory diet helps reduce the underlying inflammation that can worsen both conditions.
My DNA test revealed that I need to focus on eating nutrient-dense, anti-inflammatory foods like leafy greens, fatty fish (like salmon), nuts, seeds, and avocados. These foods support brain health, reduce inflammation, and help balance hormones. I’ve also cut back on processed foods and sugar, which can increase inflammation and worsen symptoms of ADHD and PMDD.
Studies have shown that a diet rich in omega-3s, antioxidants, and vitamins can support mental health and reduce symptoms of ADHD (Sonuga-Barke et al., 2013). Similarly, an anti-inflammatory diet can help reduce PMDD symptoms like mood swings, irritability, and fatigue.
Wrapping It Up
Living with PMDD and ADHD can be tough, but with the right natural strategies, you can feel more in control. By focusing on key supplements, practicing mindfulness, staying active, prioritizing sleep, and fueling your body with nourishing foods, you can create a balanced routine that supports both your mental and physical health.
It took time and effort for me to discover what worked best for my body, but these strategies have made a world of difference in how I manage both conditions. Remember, every journey is unique, so take it one step at a time and find what resonates with you.
References:
- Zeng, Y. et al. (2015). “Magnesium supplementation for PMDD.” Journal of Clinical Psychiatry.
- Sonuga-Barke, E. et al. (2013). “Omega-3 fatty acids for ADHD: A systematic review.” The Lancet Psychiatry.
- Krell, D. et al. (2009). “Vitamin B6 and its effects on serotonin production in PMDD.” Psychiatric Research.
- Mitchell, J. et al. (2015). “Mindfulness training for ADHD: A randomized controlled trial.” Journal of Attention Disorders.
- Brown, K. et al. (2016). “Mindfulness for emotional regulation in PMDD.” Journal of Clinical Psychology.
- McVey, G. et al. (2013). “Exercise for PMDD symptom relief: A systematic review.” Psychosomatic Medicine.
- Pien, G. et al. (2017). “Sleep and PMDD: Effects of restorative sleep on hormonal regulation.” Journal of Sleep Research.
