My hormones are ruining my life.

A dramatic title but facts.

ADHD diagnosis’s but I’m not diagnosed with PMDD,

I’ve been tracking my cycle and like clock work my life is turned upside down… I’m having maybe one week max in the month that feels “manageable” my symptoms do very much align with PMDD,

Regardless of whether it is in fact PMDD or I’m just suffering pretty badly with hormonal fluctuations - does any one have any advice on how I could best help myself ? Diet / lifestyle … anything?

Im hoping there’s some things I can start to do, to help ease the effects or hopefully start to feel a bit better / regulate my hormonal fluctuations better.

Any advice / suggestions would be appreciated