How a Mediterranean Diet Supports Women with ADHD & PMDD

The Link Between ADHD, Hormonal Changes, and Mental Health: What Women Need to Know

Women’s health is a complex tapestry of hormonal changes, mental well-being, and physical vitality, and new research is shedding light on an important yet under-discussed topic: the connection between ADHD and premenstrual dysphoric disorder (PMDD). Understanding this link can empower women, particularly those navigating ADHD, to make informed choices about their health and lifestyle. And as we’ll explore, nutrition and healthy living—including a balanced Mediterranean-inspired diet—may play a supportive role in managing some of these challenges.

ADHD and PMDD: A Hidden Connection

ADHD (attention-deficit hyperactivity disorder) has long been underdiagnosed in women, leaving gaps in understanding how it uniquely affects them. But recent research conducted in the UK has revealed that women with ADHD are three times more likely to experience PMDD—a severe form of premenstrual syndrome that disrupts daily life with symptoms such as mood swings, irritability, depression, anxiety, and even insomnia.

PMDD affects about 3% of women worldwide, yet for those with ADHD, the risk is significantly higher. A study involving 715 women aged 18 to 34 found that 31% of those with a clinical ADHD diagnosis also had PMDD, compared to just 9% of women without ADHD. Alarmingly, women who also had co-existing depression or anxiety were even more vulnerable to PMDD’s debilitating effects. This highlights the importance of a multi-faceted approach to managing mental health for women with ADHD.

Hormones, Mental Health, and Diet

The hormonal fluctuations during the menstrual cycle play a key role in PMDD symptoms, and research suggests that women with ADHD may also face mental health challenges during other hormonal changes, such as postpartum depression or when starting hormonal contraceptives. While medical treatment is essential, a holistic approach—including nutrition and lifestyle changes—can complement medical care and improve overall well-being.

In Malta, where the Mediterranean lifestyle thrives, adopting a diet rich in fresh produce, whole grains, healthy fats, and lean proteins can support hormonal health and mental well-being. Foods like oily fish (rich in omega-3s), leafy greens, nuts, and seeds can help regulate mood and reduce inflammation, which may alleviate some symptoms of PMDD. Additionally, reducing refined sugars and processed foods—common culprits for energy dips and mood swings—can make a noticeable difference.

Managing PMDD and ADHD Through Lifestyle Choices

For women living in Malta, the island’s vibrant food culture offers an excellent opportunity to embrace a lifestyle that nurtures both body and mind. Dining out at one of Malta’s many health-conscious restaurants can be a chance to prioritize nutrient-rich meals while enjoying the social and psychological benefits of sharing good food with loved ones. Restaurants focusing on farm-to-table or organic ingredients are increasingly popular, offering dishes that align with a healthy lifestyle.

For example, a hearty quinoa salad with roasted vegetables and a drizzle of olive oil can provide slow-releasing energy and mood-boosting nutrients. Similarly, indulging in a grilled fish dish with a side of fresh seasonal greens at your favorite Mediterranean eatery can deliver essential omega-3 fatty acids, known to support brain health and reduce symptoms of depression and anxiety.

The Importance of Seeking Help

While lifestyle adjustments are valuable, it’s crucial to emphasize that conditions like PMDD and ADHD require professional medical attention. PMDD, in particular, can have profoundly negative effects, with some women describing it as making them “physically unable to see the joy in things.” This underscores the importance of seeking a diagnosis and exploring treatment options with healthcare professionals.

If you suspect you may have PMDD or ADHD, consider tracking your symptoms throughout your menstrual cycle. This real-time tracking can help doctors provide a more accurate diagnosis, distinguishing PMDD from other conditions like anxiety or depression. In Malta, where healthcare services are widely accessible, reaching out to a trusted GP or specialist is an important first step.

Supporting Longevity and Mental Well-being

For women navigating ADHD and PMDD, building a supportive routine that includes balanced eating, regular exercise, and stress management can be transformative. Malta’s natural beauty and Mediterranean climate provide an ideal setting for outdoor activities like yoga, hiking, or a simple stroll along the coastline—activities that can boost endorphins and reduce stress.

Additionally, prioritizing sleep is crucial, especially for women with ADHD who may already be prone to insomnia during PMDD episodes. Establishing a calming nighttime routine—perhaps with a soothing herbal tea like chamomile or lavender—can promote restful sleep and improve overall mental clarity.

Moving Forward

This new research highlights the need for greater awareness of how ADHD and PMDD intersect, particularly for women at higher risk due to co-existing conditions like depression or anxiety. Doctors are encouraged to screen for PMDD in women with ADHD to address symptoms early and reduce distress. For women in Malta, embracing a holistic approach that combines medical care with the nourishing benefits of a Mediterranean lifestyle can pave the way to better health and greater happiness.

Whether it’s savoring a nutrient-packed meal at a local restaurant, practicing mindfulness on the cliffs of Dingli, or seeking professional support, there are many ways to take charge of your health. By understanding the unique challenges posed by ADHD and hormonal changes, women can make informed choices that enhance their well-being—body, mind, and soul.