How to get regular periods naturally: 5 lifestyle changes

When your menstrual cycle is unpredictable, it can be more than frustrating. Your period may have surprised you by arriving early this month. Or your period was late for a week, and you started to feel panicked that it was late in your period. Your flow may suddenly become heavier or lighter than usual, or your premenstrual symptoms may be particularly severe.

If any of this sounds familiar, you’re not alone. Research suggests as many as 25% of women Dealing with irregular periods.

So, what causes irregular periods, and is there anything you can do to help regulate your menstrual cycle? Here’s what you need to know.

What is considered a regular period?

Your menstrual cycle is measured from the first day of your period to the first day of your next period. The average cycle is about 28 days – which is why it’s often called “that time of the month” – but anything Between 21 and 45 days It is considered a normal cycle length. In fact only 10 to 15 percent of women have cycles that are exactly 28 days long.

At the beginning of each menstrual cycle, your period usually lasts for two to seven days. the Average period It lasts five days, and the flow is heaviest in the first two days.

This means that the definition of a regular menstrual cycle can vary greatly from person to person. So instead of worrying about averages, track consistency. Whether you have a 25-day cycle or a 42-day cycle, as long as your period usually comes like clockwork, it will be considered a regular menstrual cycle.

Some slight variations are normal. But if your cycle length changes each month, your blood flow is unpredictable, or you suddenly skip your period, tell your doctor. Irregular periods can be a sign of an underlying health problem, so don’t just ignore it.

Irregular periods: symptoms

When your cycle deviates from its usual pattern, it is considered an irregular period. some Common symptoms Irregular menstrual periods may include:

• Your cycle is shorter than 21 days or longer than 45 days.
• Your period is earlier or later than usual.
• Your period lasts more than a week.
• The length of your cycle changes every month, so you never know when to expect your period.
• Your period is heavier or lighter than usual, or you experience bleeding between periods.
• PMS symptoms (such as cramps, bloating, or headaches) seem worse than usual.
• You get two cycles in one month.
• I’ve skipped a period.

If your menstrual cycle is irregular, tell your doctor — especially if you skip three or more periods in a row, your cycle changes every month, or your period lasts longer than a week.

Causes of irregular menstruation

“Irregular periods can be annoying, but they’re often a sign of something your body is trying to tell you,” she says. Pamela Tambini, MDan internal medicine physician and medical director at Engage Wellness. Here are some factors that can lead to irregular periods.

1. Stress

Research indicates Stress can cause fluctuations in the menstrual cycle. “Stress is involved Cortisol release“Which can interfere with the hormones responsible for regulating the menstrual cycle.” Kesia Gaither, MD, FACOGMD, OB-GYN and director of perinatal and maternal-fetal services at NYC Health + Hospitals/Lincoln. “This disorder can lead to delayed or absent menstruation.”

2. Inflammation

Inflammation can affect hormone production, which can lead to irregular periods, Gaither says. One study It found that women with higher levels of inflammatory markers were three times more likely to have cycles longer than 35 days compared to women with lower levels of inflammation.

Inflammation can be caused by a number of factors, including injury, infection, diet, alcohol consumption, and certain medical problems. Consult your healthcare provider if you think you may have chronic inflammation.

3. Nutrition

Nutrition can play a major role in maintaining health Hormone balance Promote regular periods. “Bad eating habits – such as an unbalanced, excessive diet Calorie restriction“Or nutrient deficiencies — it can affect hormonal imbalance,” says Gaither.

4. Weight changes

“Significant weight gain can lead to hormonal imbalances — especially increased estrogen levels — which can disrupt ovulation and cause irregular periods,” Tambini says. One study found that obese women Probably twice To have irregular periods such as women with low body mass index Healthy range.

Women who are Weight loss They may also experience menstrual disturbances, including irregular or absent periods.

5. Do too much or too little exercise

A study of more than 2,600 Danish women found that those who were sedentary were as well 54 percent more likely Their periods are irregular compared to those who were moderately active.

But it’s also possible to have too much of a good thing, and too much exercise can lead to that High cortisol levelswhich may Disrupting the menstrual cycle.

6. Medical conditions

Underlying conditions such as polycystic ovary syndrome, endometriosis, and some thyroid problems can affect your menstrual cycle. If you suspect that your irregular menstrual cycle may be due to a medical condition, or you are experiencing any other worrying symptoms, it is important to speak to your doctor.

5 ways to help regulate your menstrual cycle naturally

If you suffer from irregular periods, some simple lifestyle changes may help support hormone balance and a naturally regular menstrual cycle.

“By focusing on healthy lifestyle habits, you can take steps toward restoring balance and improving your overall health,” Tambini says. “Simple lifestyle modifications, such as balancing rest, exercise, and nutrition, often help restore regular cycles.”

Here are five tips that can help support menstrual regularity.

1. Try a mindfulness meditation exercise

If you’re wondering how to regulate your menstrual cycle naturally, a little stress relief can go a long way. “Practices such as deep breathing and Yoga “It can lower cortisol levels,” Tambini says. As an added bonus, Research indicates Deep breathing exercises may help reduce the discomfort associated with menstruation.

2. Find an exercise routine you enjoy

“Regular physical activity helps regulate the menstrual cycle by reducing stress, supporting a healthy weight, and promoting better circulation and hormonal balance,” says Gaither.

You can maximize the benefits by finding an activity that helps you relieve stress, such as relaxation Pilates exercise To align your breath with your movement, or a Short cardio session Which gets your heart pumping without the cortisol spike.

3. Eat a balanced diet

“Stay hydrated Eating regular, balanced meals can help stabilize your energy and hormone levels, Tambini says. “Focus on whole foods – fill your plate with fruits and vegetables Lean proteinsand Healthy fats“.

Gaither suggests limiting foods that may be as well Associated with inflammationlike Processed foods and Added sugar. You may also want to reduce your consumption of canned foods and plastic water bottles, as containers may contain these Chemicals that cause endocrine disruptors Which can affect hormone balance.

4. Take supplements to help support healthy hormones*

Some vitamins, minerals, and herbal supplements in particular may have positive effects on hormone balance and menstrual regularity. These include:*

• Vitamin D. “Vitamin D “It’s essential for hormone production, and a deficiency can lead to irregular cycles,” says Gaither. One study found that women with lower levels of vitamin D Five times more likely – Disturbances in the menstrual cycle compared to women who enjoy healthy levels of vitamin D.
• magnesium. This mineral may help relieve PMS symptoms and support hormone balance, Gaither says. Research suggests magnesium may be so, too Improving the body’s response to stress.
• B vitamins. B vitamins help your body convert nutrients into energy, and may also help reduce it Menstrual symptoms Such as bloating, headache, and mood swings.
• Ashwagandha. This herb has Adaptogenic Properties that can enhance the body’s ability to adapt to the effects of stress. Research indicates Ashwagandha can help lower cortisol levels.
• Rhodiola. Rhodiola, another adaptogenic herb, can help support overall health through its properties Antioxidant effects.

5. Aim to maintain a healthy weight

Weight management plays an important role in supporting hormone balance and menstrual cycle regularity. To help lose or maintain a healthy weight, Tambini recommends a combination of: Meals rich in nutrients And a consistent exercise schedule (about 25 minutes daily of moderate activity). “Track your progress and see how changes in diet and activity affect your cycle over time,” she says.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.