• track period & treat yourself kindly ♡
  • rest if fatigued
  • lay low during pmdd day(s)
  • keep space clean and decluttered
• treat inflammation
• reduce oxidative stress
• raise gaba
• correct vitamin deficiencies - pref. chelated or liquid for easier absorption | daily supplements | balance vitamins & minerals
  • D
  • B complex
    • B12 shot during luteal
    • methylated folate
  • C
  • zinc
  • magnesium
  • iron
  • calcium
  • aminoacids - 5htp, theanine, dlpa, glutamine
• antiallergens & antihistamines
  • loratadine
  • difenidramine
• try medicine - antidepressant ie. ssri microdosing (raise before period)
• try natural supplements
  • ashwaghanda
  • kanna
• exercise - 3-4 times a week, 20-30 minutes
  • cardio
  • walk
  • yoga
  • pilates
  • ddr
• hormone regulation
  • bhrt - bioidentical hormone therapy
  • take progesterone / bio progesterone / progesterone cream
• sleep well - 8~9h
  • take circadian tablets as needed
• therapy
• diet
  • go low carb
  • limit dairy/sugar/salt/junk foods
  • reduce processed foods
  • add proteins
    • add fish for omega oil and protein
  • add veggies
  • keep alcohol & coffee free
  • try aip - autoimmune protocol diet
• outdoor activity - beach, garden to get sunlight

last-resort

• oral & iv contraceptives - nuristerate, femular, etc
• permanent contraceptives
• creatine (can mitigate fatigue & brain inflammation) | kidneys