If you are suffering from depression when PMDD comes upon you near the end of your menstrual cycle then you know just how low and miserable you can possibly feel. Combined with the fact you feel fine after menses, that fear of lapsing back into soul sucking depression can be just as bad as the issue itself! So if you have PMDD and depression - just what can you do?
Here are some tips to help cure the symptoms you suffer with depression and PMDD that might just help you end this spiralling nightmare!
The food that we eat has great influence in dealing with such condition as PMDD. We hear contradicting views and new findings about what diet is healthy for you all the time, but these core tips may be helpful when recovering from depression or PMDD. However they are not an instant cure, they do take time to come to fruition.
- Avoid sweets -Eating sugary foods is a no-no in PMDD. High intake of sugar may cause sudden increase in blood glucose level. The body then compensates by producing insulin in response to hyperglycemia (high blood sugar). The excessive production of insulin in response to the abrupt increase in blood sugar may cause hypoglycaemia (low blood sugar) in return. Sweets alter our body's natural balance and cause the extremes in blood glucose level. If your blood sugar is low, depression may set in.
- Avoid Packaged and Refined Foods -As explained above sudden elevation of blood sugar level may result to rebound hypoglycemia. Aside from low levels of essential nutrients compared to the fresh ones, processed foods are so refined that they easily breakdown into glucose. To avoid this, stick with the "fresh".
- Eat Low GI Foods - These are low carbohydrate foods that are converted into energy at a steady rate which allows your body to utilize it well. Higher GI foods (high carbohydrate foods), however, are the ones that cause the same problems as mentioned above. Introduce low GI foods to your diet and prevent hypoglycaemia.
Work-Out... Works Out!
Everyone knows and says that exercise is good for all. The question is, "How and when should you exercise?" During depression, exercise does not even cross your mind. You will rather prefer to stay inactive. Again, you need to be reminded of what everyone says about exercise. Knowing the right exercise for you will be helpful in promoting the release of your happy hormones, endorphins. Also, studies show that exercise allows you to relax and allows you to sleep well. Here are some helpful tips on how to make exercise effective for you.
- Stick To It- Even just the thought of how you can benefit from exercise and how fun it can be when done in groups is exciting. However, the hard part of it is keeping up with it as part of your lifestyle. Women do encounter this problem with consistency in relation to exercise. If you finally believe what most people tell you about exercising, you may choose to engage in regular exercise. In the end, you will realize that even during depression, you can get out of your pyjamas and get in to your gym clothes. In time, it becomes a habit that is hard to give up.
- Hard work- High intensity workout may not be easy for you and for some women. However, if you work out more intensely, the happy hormones (e.g. endorphins) are released and can stabilize mood. A good exercise usually gives you a boost after. On the other hand, long-term effects are appreciated after days of being consistent with the program.
- Strength Training - Most women prefer cardio over the weights. This may also be true to you. Strength training allows you to develop your endurance. This exercise allows you to work on the muscles of the body and can trigger the release of your "feel-good hormone", the endorphins.
Medications given for PMDD works for temporary relief of symptoms only; just like an antipyretic to a fever. As long as the root cause of the condition is not treated, then same problems recur. Also, drug dependence may also arise. This is something you do not want to happen. The action and the benefits of these agents may be fast yet these can wear off in time. However, safer remedies can be found in your garden. Alternative herbal medicines can pose lesser risks and can be considered as a long term treatment option.
There are many herbal formulas that can be helpful in PMDD. St. John's Wort, is one of the wonder-drugs. It mimics or has the same benefits with antidepressant medications. The good thing about it is you don't get to suffer side effects.
This may be found in your backyard or maybe along the neighbourhood. If it is hard to look for one, you can visit online stores. The recommended time to take this is at the start of your menses and days or weeks after it. This may allow better outcomes in treating the symptoms of PMDD. Remember, do not use it with other antidepressant drugs and always seek for the expert's help.
Everyone Needs Support
Support is as important as diet, exercise and herbal remedies. When you experience depression, you need the help of your family and friends. You want to feel that you are understood and that you are accepted in a way. A good support system will create an environment that can pave your way to recovery. Educating the family about PPMD is very important in establishing a good support system.