Premenstrual Dysphoric Disorder (PMDD) is more than a hormonal imbalance; it’s a profound signal from your body, highlighting the need for alignment in daily rituals and habits. For high-achieving Mom CEOs, understanding and responding to these signals is crucial for maintaining both personal well-being and professional excellence.
Understanding PMDD: Your body’s call for balance
PMDD is a severe mood disorder that affects approximately 3–8% of menstruating individuals, characterized by intense emotional and physical symptoms during the luteal phase of the menstrual cycle. Unlike typical PMS, PMDD can significantly disrupt daily functioning, relationships, and mental health.
Symptoms often include severe mood swings, irritability, depression, anxiety, and physical discomforts like bloating and breast tenderness. These symptoms are not merely hormonal fluctuations but are indicative of how daily habits and stressors interact with your body’s natural rhythms.
5 Empowering steps to realign your daily habits
1. Establish a consistent morning routine
Begin your day with intentional practices that set a positive tone. Incorporate activities such as gentle stretching, mindfulness meditation, or journaling to center your thoughts and emotions. This consistency helps regulate your body’s internal clock and reduces stress levels.
Picture this: You wake up feeling grounded, your mind clear, ready to tackle the day’s challenges with composure and clarity.
2. Nourish with balanced nutrition
Your diet plays a pivotal role in managing PMDD symptoms. Focus on whole foods rich in complex carbohydrates, lean proteins, and healthy fats. Limit intake of caffeine, alcohol, and refined sugars, which can exacerbate mood swings and physical discomfort.
Picture this: Each meal becomes an act of self-care, fuelling your body with the nutrients it needs to maintain hormonal balance and energy.
3. Incorporate mindful movement
Engage in regular physical activity that you enjoy, such as yoga, walking, or dancing. Exercise releases endorphins, which are natural mood lifters, and helps reduce anxiety and depression associated with PMDD.
Picture this: You feel invigorated after a morning yoga session, your body energized, and your mind at peace, ready to face the day.
4. Prioritize restful sleep
Aim for 7–9 hours of quality sleep each night. Establish a calming bedtime routine, such as reading or taking a warm bath, to signal your body it’s time to wind down. Adequate sleep is essential for emotional regulation and overall health.
Picture this: You drift into a restful sleep, your body and mind rejuvenating, waking up refreshed and ready to lead with purpose.
5. Practice emotional awareness for PMDD
Regularly check in with your emotional state. Identify triggers and patterns in your mood throughout your cycle. Consider keeping a journal to track symptoms and reflect on emotional responses. This awareness empowers you to make informed decisions about your well-being.
Picture this: You recognize early signs of emotional shifts and proactively implement coping strategies, maintaining equilibrium in your personal and professional life.
Bonus Step – Now for the STAR of this post, the Most powerful habit to resolve PMDD:
Your most important step will always be to sync your circadian rhythm with natural light and morning sunlight!
Exposing yourself to natural sunlight within the first hour of waking is a potent way to reset your circadian rhythm. Morning light signals your brain to suppress melatonin production and increase cortisol levels, promoting alertness and setting your internal clock for the day. Aim for at least 30 minutes of sunlight exposure by taking a walk, enjoying your coffee outdoors, or simply sitting by a sunny window. This practice not only enhances mood and energy levels but also prepares your body for restful sleep at night.
Picture this: You step outside, the morning sun warming your face, invigorating your senses, and setting a positive tone for a productive day ahead. This determines everything for the rest of your day, including how you sleep – which is one of the most important processes of your day to detox and regenerate! This has a direct effect on PMDD!
Evening light: Creating a sleep-friendly environment and dim lighting:
As evening approaches, minimizing exposure to blue light is crucial for melatonin production and quality sleep. Blue light from screens and artificial lighting can disrupt your sleep-wake cycle and fuels PMDD. Implement a digital curfew by turning off electronic devices at least an hour before bedtime. Use dim, warm-coloured lighting in your home, and consider wearing blue-light-blocking glasses if screen use is necessary. Creating a dark, calm environment signals to your body that it’s time to wind down, facilitating a smoother transition to sleep.
Picture this: You’re home, bathed in soft, amber light, screens tucked away, and a sense of tranquillity enveloping you as you prepare for a restful night’s sleep. Fix your sleep, fix your hormones and fix PMDD.
By aligning your daily light exposure with natural patterns, you support your body’s innate rhythms, leading to improved sleep, mood, and overall well-being.
Embracing your journey to wellness and ditching PMDD for good:
Understanding PMDD as a signalling issue transforms it from a debilitating condition into a guide for personal growth and resilience. By aligning your daily habits with your body’s needs, you not only alleviate symptoms but also enhance your capacity to lead with strength and compassion.
Remember, each small, intentional change contributes to a larger transformation. As you integrate these practices, you’ll find a renewed sense of balance and empowerment.
Ready to delve deeper into harmonizing your lifestyle with your body’s rhythms? Enroll in our “the Essence of vibrant LIFE Masterclass” or stay connected for more insights and strategies tailored for resilient, wellness-driven Mom CEOs. Sign up to our email newsletter HERE. If you are a female entrepreneur and you are struggling to keep up with your work because of hormonal PMDD havoc, be sure to check out BizMomCoaching where you will learn to systemize your business to take the pressure off your body while reclaiming your resilience and inner hormonal balance at the same time.
