Are PMS Symptoms Worse in Your 40s? Why It Hits Harder — and What You Can Do About It

Life at 40 is full of lovely surprises and gifts of nature. Despite the fact we should probably be grateful for the bloody monstrosity that periods are (figuratively and literally!), I can’t help being secretly thrilled that in as little as ten years’ time, I might finally be free of Aunty Flo barging in and turning everything upside down once a month.

Well, I say once a month — but really, doesn’t it feel like half the month?
So are PMS symptoms worse in your 40s? Let’s open that can of worms, shall we?

A Life Dictated by PMS

Here’s how things go down in my world. From the minute I finish my period, I have maybe a few blissful days before — boom — it’s ovulation time again. Then, if I’m lucky, I’ll get one calm week before the PMS drama starts to roll around again. It all feels like it’s happening in fast-forward.

Recent research by Yoppie revealed that 79% of UK women lose between one and seven days a month due to not feeling themselves during their menstrual cycle. I wish I could say it was only that for me — because honestly, it feels like a lot more.

Enter the PMS Swamp Monster

Ever since I started edging toward my 40s, my PMS has taken on a life of its own. I used to sail through my cycle, but now I regularly morph into Stig of the Dump’s sister — all cavewoman vibes and no patience whatsoever.

Stay Away from the Boobs!

Please, for the love of all that’s holy, do not touch my breasts the week before. The pain rivals the heaving tenderness I had when breastfeeding. Add to that the crippling fatigue — the kind that makes you feel like you’ve been flattened by a combine harvester — and the dark mood swings and frenzied anxiety, and you’ve got yourself the full PMS cocktail.

I become a seething bag of self-loathing, ready to throw hypothetical daggers at anyone who so much as breathes too loudly. Cross at your own peril.

PMS Brain Drain

My PMS brain is chaos. I drop things, forget things, walk into walls, and generally lose all coordination. I feel like I’ve had a DIY frontal lobotomy.
At least one perk of the whole Covid mess was getting to stay home and lick my wounds without having to pretend I was fine.

What Gives Then?

Here’s the kicker: PMS symptoms often get worse during your 40s because this is the perimenopausal stretch — the five to ten years before menopause actually hits. The average age for menopause is 51, and whatever symptoms you’ve had before tend to get amplified.
Lucky us, right?

So now that we know we’re going to feel even more hellish, the question is: what can we actually do about it?

My PMS Toolkit for Sanity and Survival

1. Agnus Castus (Vitex)

This herb is a godsend for hormone-related issues like breast tenderness, premenstrual syndrome (PMS), and premenstrual dysphoric disorder (PMDD). It’s an acquired taste, but worth it if you don’t want to unleash your wrath on the universe every month. I absolutely swear by this one.

2. Evening Primrose or Starflower Oil

Evening Primrose is the classic go-to for PMS symptoms, especially breast pain, but some believe Starflower Oil is even more effective. Honestly, I just take whichever I can get my hands on.

3. Menstruation Tea

This premenstrual support tea from HotTea Mama has been a revelation. As soon as I drank it, my boob ache vanished into the ether. It’s a soothing herbal blend that helps ease cramps, bloating, and hormone-related mood swings. It’s now a firm favourite in my cupboard.

4. Eat Like Your Hormones Depend On It (Because They Do)

Step away from Uber Eats! As tempting as it is to drown PMS in fried chicken and Ben & Jerry’s, it only makes things worse.
Here’s what works better, according to Natural Nutritional Health:

  • Stabilise blood sugar: Eat three balanced meals a day, with protein in each. Avoid white carbs and refined sugar.

  • Load up on plants: A plant-based, fibre-rich diet with nuts, seeds, fruit, and veg supports gut and hormone health.

  • Hydrate and cut back on alcohol/caffeine: Hormones affect hydration levels — drink more water to reduce bloating.

  • Add calcium and vitamin D: Found in salmon, broccoli, kale, tofu, and dairy; helps reduce PMS risk.

  • Magnesium + B6 combo: Found in avocados, leafy greens, nuts, and dark chocolate — supports mood and sleep.

  • Omega-3s: From oily fish, chia, and flax — great for mood and inflammation.

  • Go organic: Minimise exposure to synthetic, oestrogen-like chemicals in food and cosmetics.

Tip: You might need supplements to hit therapeutic levels — check with a registered nutritionist.

5. Move (Even When You Don’t Feel Like It)

I know, I know — the last thing you want is a workout when you feel like a sack of potatoes.
But trust me, gentle exercise works wonders. Try walking, yoga, Pilates, or a light jog.
If you’re extra cranky, some low-volume strength training can help — just don’t go full Hulk Hogan, because too much strain can worsen cramps.

So… Are PMS Symptoms Worse in Your 40s?

Yes — but you’re not powerless. Your body’s changing, your hormones are playing by new rules, and your tolerance for nonsense might be lower than ever. But with awareness, lifestyle tweaks, and a little humour, you can ride the hormonal storm without losing yourself in it.

Have your PMS symptoms got worse since you hit 40?
Let it all out in the comments below, sister — misery loves company (and tea).

Also see:-

PMS-4 Natural Remedies and How To Use Them

How To Ease Into Perimenopause