How to Get Regular Periods Naturally: 5 Lifestyle Changes

It can be frustrating when your menstrual cycle is unpredictable. Maybe your period came as a surprise at the beginning of the month. Or maybe it’s a week overdue and you’re starting to feel late-stage panic. Maybe your period is suddenly heavier or lighter than normal, or your premenstrual symptoms are particularly severe.

If any of this sounds familiar, you’re not alone. Research shows up to 25% of women Dealing with irregular periods.

So, what causes irregular periods, and what can you do to help get your cycle on track? Here’s what you need to know.

What is considered a normal period?

Your menstrual cycle is calculated from the first day of your period to the first day of your next period. The average cycle is about 28 days – so it’s often called “that time of the month” – but anything Between 21 and 45 days Considered a normal cycle length. In fact, only 10% to 15% A woman’s menstrual cycle is exactly 28 days.

At the beginning of each menstrual cycle, your period usually lasts between two and seven days. this average period It lasts for five days, with the first two days having the largest traffic.

This means that the definition of normal times varies from person to person. So instead of worrying about averages, track consistency. Whether your cycle is 25 days or 42 days, as long as your period usually comes on time, it’s considered a normal cycle.

Some slight changes are normal. But let your doctor know if the length of your menstrual cycle changes from month to month, if your menstrual flow is unpredictable, or if you suddenly skip periods. Irregular periods can be a sign of underlying health problems, so don’t just ignore them.

Irregular menstruation: symptoms

When your cycle deviates from its normal pattern, it is considered an irregular period. Some Common symptoms Irregular menstrual cycles 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 longer than a week.
• The length of your cycle can vary from month to month, so you never know when you’re going to get your period.
• Your periods are more or less than normal, or you have bleeding between periods.
• Your PMS symptoms (such as cramps, bloating, or headaches) feel worse than usual.
• Have two menstrual periods in one month.
• You skip a period.

Tell your doctor if your periods are irregular, especially if you skip three or more periods in a row, your cycle changes from month to month, or your periods last longer than a week.

Causes of irregular menstruation

“Irregular periods can be unsettling, but they’re usually a sign of something your body is trying to tell you,” says Pamela Tambini, MDis an internist and the medical director of Engage Wellness. Here are some factors that may cause irregular periods.

1. Pressure

Research shows Stress can cause fluctuations in your menstrual cycle. “Stress involves cortisol releasewhich interferes with the hormones responsible for regulating the menstrual cycle,” says Kecia Gaither, MD, FACOGis an obstetrician-gynecologist and director of perinatal services and maternal-fetal medicine at NYC Health + Hospitals/Lincoln Hospital. “This disruption may lead to delayed or missed periods.”

2. Inflammation

Inflammation can affect hormone production, leading to irregular periods, Gaither said. a study The study found that women with higher levels of inflammatory markers were more than three times more likely to have menstrual cycles longer than 35 days compared to women with lower levels of inflammation.

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

3. Nutrition

Nutrition plays a key role in maintaining health hormonal balance and promotes menstrual regularity. “Bad eating habits – such as unbalanced eating, excessive eating caloric restrictionor lack of nutrients—can affect hormonal imbalances,” Gaither said.

4. Weight changes

“Significant weight gain can lead to hormonal imbalances, particularly elevated estrogen levels, which may disrupt ovulation and lead to irregular menstruation,” Tambini said. One study found that in obese women, twice as likely Women whose body mass index (BMI) falls within the following ranges have irregular menstruation healthy range.

women are underweight Menstrual cycles may also be disrupted, including irregular or missed periods.

5. Too much or too little exercise

A study of more than 2,600 Danish women found that those who sat for long periods of time 54% more likely Irregular menstruation compared with moderately active people.

But it’s possible to eat too much of a good thing─excessive exercise can lead to increased cortisol levelsthis is possible disrupt your menstrual cycle.

6. Medical conditions

Underlying conditions such as polycystic ovary syndrome, endometriosis, and certain thyroid problems can affect your menstrual cycle. Always talk to your doctor if you suspect irregular periods may be caused by a medical condition, or if you experience any other worrisome symptoms.

5 ways to help regulate your period naturally

If you have irregular periods, some simple lifestyle changes may help naturally support hormonal balance and regular periods.

“By focusing on healthy lifestyle habits, you can take steps to restore balance and improve your overall health,” Tambini says. “Simple lifestyle adjustments, such as balancing rest, exercise and nutrition, often help restore normal cycles.”

Here are five tips to help keep your period regular.

1. Try a mindfulness meditation practice

If you’re wondering how to regulate your period naturally, a little stress relief can go a long way. “Deep breathing and other exercises Yoga It can lower cortisol levels,” Tambini said. As an added bonus, Research shows Deep breathing exercises may help reduce discomfort associated with menstruation.

2. Find an exercise routine you enjoy

“Regular physical activity helps regulate your menstrual cycle by helping to reduce stress, support a healthy weight, promote better circulation and hormonal balance,” says Gaither.

Find an activity that helps you relieve stress, such as relaxing, to maximize the benefits Pilates workout Let your breathing match your movements, or short aerobic exercise Get your heart pumping without increasing cortisol.

3. Eat a balanced diet

“stay hydrated Eating a regular, balanced diet helps stabilize your energy and hormone levels,” Tambini says. “Focus on natural foods—using fruits, vegetables, lean proteinand healthy fats”.

Gaither recommends limiting foods that may affect health related to inflammationFor example processed food and add sugar. You may also want to reduce your consumption of canned foods and plastic water bottles, as these containers may contain endocrine disrupting chemicals This affects hormonal balance.

4. Consider supplements to help support healthy hormones*

Some vitamins, minerals, and herbal supplements in particular may have a positive impact on hormonal balance and regular menstruation. These include:*

• Vitamin D. “Vitamin D Essential for the production of hormones, deficiencies can lead to irregular cycles,” says Gaither. One study found that women with lower vitamin D levels five times more likely Irregular menstruation compared to women with healthy vitamin D levels.
• magnesium. This mineral may help relieve PMS symptoms and support hormonal balance, Gaither says. Research shows magnesium may also Improve the body’s response to stress.
• B complex vitamins. B vitamins help your body convert nutrients into energy and may also help reduce premenstrual syndrome symptoms Examples include bloating, headaches, and mood swings.
• Ashwagandha. This herb has adaptive Properties that increase the body’s ability to adapt to the effects of stress. Research shows Ashwagandha can help reduce cortisol levels.
• Rhodiola rosea. Rhodiola rosea, another adaptogen herb, can help support overall health antioxidant effect.

5. Aim to maintain a healthy weight

Weight management plays an important role in supporting hormonal balance and regular menstruation. To aid healthy weight loss or maintenance, Tambini is recommended in combination with Nutritious meals and a consistent exercise program (approximately 25 minutes of moderate activity each day). “Track your progress and monitor how changes in diet and activity affect your cycle,” 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.