Why PMS Is Worse Some Months

If you’ve ever wondered why PMS is worse some months and easier in others, you’re not imagining it. PMS changes because your hormones, routines, stress levels, sleep and digestion shift from month to month. Understanding why PMS is worse some months helps you make sense of your symptoms instead of feeling blindsided by them.

If you want to start supporting your cycle with simple daily habits, you can download the Hormone Health Starter Kit for practical steps you can use this week.

Why PMS Symptoms Change Month to Month

PMS is influenced by the balance between oestrogen and progesterone in the luteal phase. When this balance shifts, PMS can feel very different. Here’s why PMS can feel harder in some cycles.

Low Progesterone Earlier in the Cycle

Progesterone rises after ovulation and supports calmness, sleep and emotional steadiness. If ovulation was delayed or didn’t occur, progesterone stays lower, which can intensify PMS.

Lower progesterone can lead to:

• stronger mood changes
• irritability
• difficulty sleeping
• increased cravings
• feeling overwhelmed
• heavier or more painful periods

This is one of the main reasons why PMS is worse some months, especially if the early part of your cycle was stressful or disrupted.

Unstable Blood Sugar

Busy weeks often mean lighter meals, skipping breakfast or eating irregularly. This affects blood sugar, which then affects cortisol, which influences your entire hormonal rhythm.

Unstable blood sugar can:

• worsen mood swings
• reduce stress tolerance
• trigger cravings
• lower energy
• disrupt sleep

Supporting blood sugar stability one month often leads to gentler PMS the next.

Stress Can Make PMS Worse Some Months

Stress affects ovulation, hormones and how the body processes them. Many people notice sharper PMS after high-pressure work periods, arguments, disrupted routines or emotional stress.

Stress affects ovulation, hormones and how the body processes them. For more context, the NHS guidance on PMS explains how stress contributes to stronger symptoms.

Signs stress is influencing PMS include –

• feeling on edge
• waking during the night
• irritability
• low resilience
• difficulty winding down

Hormones respond directly to your environment, so higher stress can make the whole cycle feel more intense.

Poor Sleep Earlier in the Cycle

Sleep influences appetite hormones, inflammation, cortisol and emotional regulation. A few nights of poor sleep during the follicular phase can contribute to stronger PMS weeks later.

Sleep disruptions can influence:

• cravings
• mood
• bloating
• anxiety
• energy

Improving sleep earlier in the month often leads to noticeable improvements later.

Your Gut Needed More Support

The gut is involved in processing and clearing oestrogen. When digestion slows or fibre intake is lower, hormones can linger in the body for longer.

Signs your gut may need support:

• bloating
• irregular bowel movements
• skin breakouts
• feeling sluggish after meals

Better gut support in one month often leads to easier PMS the next.

Fibre or Protein Was Lower Than Usual

When meals become smaller or less balanced, blood sugar and hormone metabolism both change. Increased cravings, irritability or bloating can reflect nutritional shifts.

Supporting meals with vegetables, beans, lentils, nuts, seeds and quality protein throughout the day helps stabilise symptoms.

Alcohol Was Higher Than Usual

Alcohol can affect sleep, digestion and hormone metabolism. It is common to notice harder PMS after weddings, holidays or busy social periods.

You’re Moving Through a Hormonal Transition

You may experience more variability during:

• periods of high stress
• early perimenopause
• irregular ovulation
• coming off hormonal contraception

These changes do not mean something is wrong. They mean your hormones need more predictable support.

If you want a deeper understanding of your hormone patterns, I cover this in The Hormone Health Blueprint.

What Helps When PMS Is Worse Some Months

Supportive daily habits can make a meaningful difference.

Eat balanced meals consistently

Include protein, fibre, vegetables and complex carbs.

Eat breakfast within a couple of hours of waking

This helps regulate cortisol.

Increase fibre

Supports digestion and hormone clearance.

Support stress regulation

Short breaks, morning light and gentle movement all help.

Prioritise sleep

Consistent bedtimes and calmer evenings support hormones.

Move regularly

Walking, Pilates and strength training help regulate hormone signalling.

Track your cycle

Understanding patterns makes PMS easier to manage.

When PMS Needs More Support

You don’t need to tolerate PMS that disrupts your work, mood, relationships or sleep. When symptoms feel unpredictable or heavy, structured support can help.

If you want clarity on why PMS is worse some months and what helps, you’ll find this inside The Hormone Health Blueprint.

For a simple starting point, you can download the Hormone Health Starter Kit and begin with core foundations.