PMS irritability can feel like an emotional storm, impacting your mood, relationships, and daily life. While it’s a common symptom of premenstrual syndrome, the good news is that it doesn’t have to be something you simply endure. With a little mindfulness and know-how, you can take proactive steps to manage it, regain control, and find balance.
Ahead, learn the best tips for PMS irritability, backed by research, to help you feel calmer, more centered, and better equipped to handle the challenges of your cycle.
Ease PMS Irritability With These 11 Research-Backed Tips
#1 Balance Blood Sugar With Small, Frequent Meals
If you’re prone to feeling irritable, it’s time to check in with your eating habits. Why? Because fluctuating blood sugar levels can amplify irritability and contribute to mood swings. However, simple dietary changes can make all the difference. Research suggests eating small, balanced meals every 3–4 hours can stabilize blood sugar and mood — both during your cycle, and beyond. Rather than reach for processed foods or sugary snacks (common PMS food cravings), opt for protein-rich snacks like Greek yogurt with berries or a handful of almonds with a piece of fruit.
RELATED: 6 Tips to Balance Blood Sugar Between Meals
#2 Boost Your Intake of Magnesium-Rich Foods
Responsible for more than 300 biochemical processes in the body, magnesium is a key mineral for mood regulation. Studies show that magnesium can help reduce PMS symptoms, including irritability and anxiety. To boost your intake, incorporate magnesium-rich foods like spinach, bananas, avocados, and pumpkin seeds. Or, consider speaking with a medical professional and opting for a high-quality magnesium supplement.
#3 Exercise Regularly — Even If It’s Brief
While you may not feel motivated to move during that time of the month, it’s important to remember that exercise increases the release of endorphins, your body’s natural mood boosters. Linked to improved mood, decreased irritability, and better mental health, your mind and body will thank you! According to research, even 20–30 minutes of brisk walking, yoga, or light movement can significantly reduce PMS irritability by lowering stress hormones.
RELATED: Exercise Endorphins: The Science on Why Exercise Makes You Happy
#4 Reduce Caffeine and Alcohol Intake
If you love your morning coffee and evening cocktail, your mood and mental health might be at risk — especially if you experience PMS irritability. While the occasional cup might not trigger symptoms, both caffeine and alcohol have been shown to exacerbate mood swings and irritability by affecting your sleep and hormone regulation. Instead, try swapping coffee for calming herbal teas like chamomile or peppermint, and opt for mocktails over cocktails during your PMS days.
RELATED: Alcohol + Disease Risk: The Research You Need to Know
#5 Prioritize Sleep Hygiene
Poor sleep wreaks havoc on our emotional well-being, heightening anxiety, depression, irritability, and overall mood — especially during the menstrual cycle. In fact, poor sleep can exacerbate stress, contributing to worsening symptoms of dysmenorrhea and mood. Aim for 7–9 hours of quality sleep by creating a calming bedtime routine: dim the lights, avoid screens an hour before bed, and consider a magnesium or lavender-infused bath to relax.
RELATED: How Better Sleep Can Change Your Life
#6 Incorporate Adaptogenic Herbs for Hormonal Balance
Adaptogenic herbs like ashwagandha, maca root, and Rhodiola are renowned for their ability to help the body adapt to stress and support hormonal health. Research suggests that ashwagandha can lower cortisol levels, which may reduce irritability and emotional sensitivity during PMS. Similarly, maca root is known for balancing estrogen levels, potentially easing mood swings. While easy to incorporate into your routine (through powders or teas), it’s important to first consult a healthcare or medical professional before starting any new supplement.
#7 Boost Your Intake of Omega-3 Fatty Acids for Mood Support
Omega-3 fatty acids are essential for brain health and mood regulation, making them a powerful ally against PMS irritability. Studies have shown that omega-3s can reduce inflammation and support serotonin production, helping to stabilize mood during your cycle. To reap the benefits, incorporate foods like salmon, mackerel, chia seeds, walnuts, and flax seeds into your meals. If it’s hard to get enough from diet alone, a high-quality omega-3 supplement can fill the gap — just ensure it contains both EPA and DHA for maximum benefits.
#8 Prioritize Daily Mindfulness Practices
Mindfulness practices like meditation, deep breathing, or journaling can help reduce PMS irritability by calming the nervous system. Studies show that mindfulness-based interventions can lower stress and enhance mood, making it easier to manage the emotional ups and downs of your cycle.
To support your mood and help you cope with PMS irritability, dedicate 10–15 minutes a day to mindfulness activities — whether it’s listening to a guided FitOn meditation, practicing gratitude, or simply focusing on your breath.
RELATED: How 15 Minutes of Meditation Per Day Can Change Your Life
#9 Load up on Vitamin B6 for Mood & Hormone Support
Did you know that B vitamins, particularly B6, play a crucial role in mood regulation and hormone balance? Vitamin B6 helps your body produce serotonin and dopamine — neurotransmitters that keep irritability and mood swings in check. Research suggests that increasing your intake of B6 can significantly reduce PMS symptoms.
You can find B6 in foods like bananas, chickpeas, and poultry, or consider a high-quality B-complex supplement for comprehensive support. Adding these nutrients to your routine can make a noticeable difference in how you feel during your cycle.
RELATED: The Essential Energy-Boosting Benefits of B Vitamins
#10 Consider Acupuncture
If you’re struggling with mood swings and PMS irritability, consider acupuncture. Acupuncture offers a natural and holistic way to ease PMS irritability by restoring balance to your body’s energy and calming your nervous system. Research indicates that acupuncture can help regulate hormonal imbalances, improve blood flow, and reduce stress — all of which contribute to better mood stability during PMS. While a single session could benefit your nervous system, regular sessions with a licensed acupuncturist can be a game-changer for regulating your cycle long-term and managing PMS.
RELATED: 10-Minute Hacks to Reset Your Nervous System
#11 Track Symptoms and Plan Ahead
Knowing when PMS is likely to strike allows you to plan self-care strategies in advance. When that time of month is approaching, prepare by proactively incorporating these tips into your routine!
Final Thoughts
If you’re tired of the emotional ups and downs that occur every month, know that you can take back control with proactive steps to balance your body and calm your mind. From nourishing your body with the right nutrients to exploring mindfulness and holistic practices like acupuncture, these research-backed tips for PMS irritability can make a significant difference. By incorporating these strategies into your routine, you’ll not only ease your PMS symptoms but also support your overall emotional and hormonal health. Small changes can lead to big improvements, and you deserve to feel your best — every day of the month.
