Dr. Jennifer Ellen Hamer has been a valued client of ours since we opened our doors in 2017. Her journey has been nothing short of remarkable – rebuilding her life after overcoming an eating disorder and embracing alternative and holistic treatments to support her wellbeing. Even after moving to Australia, Dr. Hamer’s commitment to her health brought her back to us for a month over Christmas to use daily red light therapy to manage the debilitating symptoms of Premenstrual Dysphoric Disorder (PMDD).
Premenstrual Dysphoric Disorder affects 1 in 20 women, yet it remains underdiagnosed and misunderstood. High-profile figures like Vicky Pattison have bravely shared their struggles with PMDD, raising awareness of the condition to her 5.5 million Instagram followers and through features in Grazia, BBC, and 5 News. Research highlights the potential of light therapy in managing PMDD symptoms, showing significant reductions in depressive and premenstrual tension scores in clinical studies – read this study here. However, despite these promising advances, many women continue to face years of neglect and stigma, as highlighted in a December 2024 report by the Women and Equalities Committee. The report calls attention to the systemic ‘medical misogyny’ that leaves countless women suffering in silence.
This blog is authored by Dr Jennifer Hamer.
You can follow her journey on Instagram here.
Premenstrual Dysphoric Disorder (PMDD) is a severe form of premenstrual syndrome (PMS) that affects a significant number of women. It is more than just the typical mood swings and discomfort experienced in the days leading up to menstruation; it can be debilitating. For those who suffer from PMDD, the symptoms can be so intense that they interfere with daily life. Fortunately, there are various treatments available, and one emerging option is red light therapy. In this article, I will explore what PMDD is, how red light therapy can help, and share my personal experience with it as part of my broader treatment plan.
What is Premenstrual Dysphoric Disorder (PMDD)?
Premenstrual Dysphoric Disorder is a chronic condition that affects roughly 5% to 8% of women of reproductive age. The disorder occurs in the luteal phase of the menstrual cycle, typically after ovulation and before menstruation begins. Unlike PMS, which can cause mild to moderate discomfort, PMDD leads to extreme mood swings, physical pain, and other psychological symptoms that are severe enough to interfere with work, relationships, and daily life.
Symptoms of PMDD
• Severe mood swings: Women may experience extreme irritability, anxiety, sadness, or even rage.
• Depressed mood: Many women feel deep sadness or hopelessness, which can be overwhelming and debilitating.
• Fatigue: A persistent sense of tiredness, often not relieved by sleep, is common.
• Insomnia: Many women with Premenstrual Dysphoric Disorder struggle to sleep, often due to the emotional and physical discomfort.
• Cognitive symptoms: “Brain fog,” difficulty concentrating, and memory issues can make it hard to function during this phase.
• Physical symptoms: Bloating, breast tenderness, headaches, and joint or muscle pain are also common.
The hormonal fluctuations in the luteal phase of the menstrual cycle—especially the drop in progesterone—are believed to trigger these symptoms, though the exact cause of PMDD remains unknown. For many women, the severity of these symptoms can make it difficult to maintain regular daily activities, and traditional treatments often focus on hormone therapy, antidepressants, or other medications.
Mind, the mental health charity offer lots of information on PMDD if you’d like more information.
How Red Light Therapy Can Help with Premenstrual Dysphoric Disorder (PMDD)
Red light therapy, also known as low-level laser therapy (LLLT), has gained popularity in recent years for its potential benefits in various health conditions, including PMDD. It involves exposing the body to low-wavelength red light, which penetrates the skin and can stimulate various biological processes. This therapy has been shown to help with pain relief, inflammation reduction, and mood stabilization, all of which are critical for individuals suffering from PMDD.
Dr Hamer using Red Light Therapy at Cryojuvenate
How Red Light Therapy Works
Red light therapy works by stimulating the mitochondria, the powerhouse of the cell, which leads to improved energy production at the cellular level. This enhanced cellular function can have a broad range of therapeutic effects. For PMDD sufferers, the most relevant benefits include:
• Improved Sleep Quality: One of the most frustrating symptoms of PMDD is insomnia. Red light therapy has been shown to help regulate circadian rhythms, the body’s natural sleep-wake cycle. Exposure to red light in the evening can help promote the production of melatonin, a hormone that regulates sleep, leading to improved sleep quality and a more restful night.
• Reduced Inflammation and Pain: Many women with PMDD experience physical symptoms like headaches, joint pain, and breast tenderness. Red light therapy has anti-inflammatory effects, which may help reduce these symptoms and promote recovery.
• Enhanced Mood Regulation: Red light therapy has been linked to increased levels of serotonin and endorphins—two neurotransmitters that play a key role in regulating mood and emotions. By helping to balance these chemicals, red light therapy can provide relief from the severe mood swings and depressive symptoms that are common in PMDD.
• Reduced Fatigue: The energy-boosting effects of red light therapy can help reduce the extreme fatigue often associated with PMDD. By improving cellular energy production, red light therapy helps your body feel more revitalized, making it easier to manage the challenges of Premenstrual Dysphoric Disorder.
My Experience with Red Light Therapy
As someone who has struggled with severe insomnia and depressive mood changes during the luteal phase of my menstrual cycle, I was eager to explore alternative treatment options when I first heard about red light therapy. It was not uncommon for me to lie awake for hours in the middle of the night, feeling both physically and emotionally drained.
After incorporating red light therapy into my treatment plan, I began noticing significant improvements. While red light therapy is just one part of my holistic approach to managing Premenstrual Dysphoric Disorder—which also includes a healthy diet, supplements, regular exercise, and meditation—the changes have been remarkable.
• Improved Sleep: The most noticeable improvement I experienced was in my sleep. Within just a few sessions of red light therapy, I found myself falling asleep more easily and staying asleep through the night. I woke up feeling more refreshed, which had a ripple effect on the rest of my day. Red light therapy, when used in combination with good sleep hygiene practices, has significantly improved my ability to rest during my luteal phase.
• Stabilised Mood: In addition to improved sleep, I also noticed a more stable mood. In the past, my emotions would fluctuate drastically, ranging from irritability to deep sadness. After a few weeks of regular red light therapy sessions, I found that my emotional responses were more balanced. I still experienced the natural hormonal shifts that come with PMDD, but they felt more manageable, and I could approach challenges with greater resilience.
It’s important to note that red light therapy is not a standalone solution. As mentioned earlier, I have incorporated a comprehensive approach to managing my PMDD. This includes maintaining a nutritious diet, staying active with regular exercise, using supplements like chasteberry, magnesium and B vitamins, and engaging in daily meditation for stress management. Red light therapy has become an integral part of this multifaceted strategy.
Based on my experience, I genuinely believe that red light therapy is worth trying for any woman suffering from PMDD. While it may not be a cure-all, the therapy has provided me with noticeable improvements in sleep quality and mood stability. These changes have made a significant difference in how I manage the luteal phase of my cycle. I feel more empowered to face the challenges that come with Premenstrual Dysphoric Disorder and have found that red light therapy is a gentle, non-invasive tool to add to the arsenal of treatments available.
