How to Get Regular Periods Naturally: 5 Lifestyle Changes

If your menstrual cycle is irregular, it can be beyond frustrating. You may have been surprised by your period arriving early this month. Or it’s overdue week, and you’re starting to get that delayed period panic. Maybe your flow is suddenly heavier or lighter than usual, or your premenstrual symptoms are especially intense.

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

So what causes menstrual irregularities, and is there anything you can do to help get your cycle back on track? Here’s what you need to know.

What is considered a normal period?

The menstrual cycle is measured from the first day of your period to the first day of your next period. The average cycle is around 28 days – so it’s often called “that time of the month” – but whatever. Between 21 and 45 days It is considered as a normal cycle length. Actually, only 10 to 15 percent A woman’s cycle is exactly 28 days.

At the beginning of each menstrual cycle, you will typically have your period for two to seven days. of Average time It lasts for five days with a heavy flow in the first two days.

That said, the definition of a normal period can vary greatly from person to person. So instead of worrying about averages, focus on consistency. If you have a 25-day cycle or a 42-day cycle, as long as your periods usually come around the clock, that’s considered a regular menstrual cycle.

Some minor differences are common. But let your doctor know if the length of your cycle changes from month to month, if your flow is unpredictable, or if you suddenly skip a period. Irregular periods can be a sign of a health problem, so don’t just brush them off.

Irregular periods: symptoms

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

• Your cycle is less than 21 days or more than 45 days.
• Your period is early or late.
• Your period lasts more than a week.
• Your cycle length changes every month, so you never know exactly when to expect your period.
• Your periods are heavier or lighter than usual, or you experience bleeding between periods.
• Your PMS symptoms (such as cramps, bloating, or headaches) feel worse than usual.
• You get two periods in one month.
• You have missed your period.

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

Causes of irregular periods

“Irregular periods can feel disturbing, but it’s usually a sign of what your body is trying to tell you,” he says. Pamela Tambini, MDInternist and Medical Director at Engaged Wellness. Here are a few factors that can lead to regular periods.

1. Stress

Research suggests Stress can cause changes in the menstrual cycle. “Stress involves the release of cortisol, which interferes with the hormones responsible for regulating the menstrual cycle,” he says. Kecia Gaither, MD, FACOGOB/GYN and Director of Perinatal Services and Maternal Fetal Medicine at NYC Health + Hospitals/Lincoln. “This disruption can lead to delayed or missed periods.”

2. Inflammation

The inflammation can affect hormone production, Gaither says, which can cause irregular periods. A study Compared to women with higher levels of inflammatory symptoms, they are more than three times more likely to have a cycle longer than 35 days.

Inflammation can be caused by a number of factors, including injury, infection, diet, alcohol consumption, and some medical issues. Consult a health care provider if you think you may have chronic inflammation.

3. Nutritious food

Diet plays a key role in maintaining a healthy hormonal balance and promoting regular periods. “Poor eating habits — such as an unbalanced diet, extreme calorie restriction, or poor nutrition — can influence hormone imbalances,” Gaither says.

4. Weight changes

“Excessive weight gain can cause hormonal imbalances – especially increased estrogen levels – which can disrupt ovulation and lead to irregular periods,” Tambini says. A study found that overweight women twice Women may have irregular periods as soon as their BMI falls within a healthy range.

Women who are Low weight They may experience disturbances in their menstrual cycles, including irregular or missed periods.

5. Too much or too little exercise

A study of more than 2,600 Danish women found that they were sedentary. 54 percent could be higher. Having irregular periods than moderately active people.

But you can have too much of a good thing – it can lead to excessive exercise Elevated cortisol levelsIt can be Disrupt your menstrual cycle.

6. Medical conditions

Chronic conditions such as PCOS, endometriosis and some thyroid problems can affect the menstrual cycle. If you suspect that your irregular periods may be caused by a medical condition or if you are experiencing other troubling symptoms, it is important to contact your doctor.

5 ways to control periods naturally

If you are experiencing irregular periods, a few simple lifestyle changes can help support hormonal balance and regular periods naturally.

“By focusing on a healthy lifestyle, you can take steps to restore balance and improve your overall well-being,” says Thambini. “Simple lifestyle changes like rest, exercise and a balanced diet can often help restore normal cycles.”

Here are five tips to help support regular periods.

1. Try mindfulness meditation practice

If you’re wondering how to get your period back on track naturally, a little stress relief can go a long way. “Practices like deep breathing and yoga can lower cortisol levels,” says Thambini. As an added bonus, Research suggests Deep breathing exercises can help reduce the discomfort associated with menstruation.

2. Find exercises that you like

“Regular exercise can help regulate the menstrual cycle by reducing stress, supporting a healthy weight, and promoting better circulation and hormone balance,” Getter says.

Maximize the benefits by finding an activity that helps relieve stress—like a gentle Pilates workout to match your breathing to your movement, or a short cardio session that gets your heart pumping without spitting out cortisol.

3. Eat nutritious food

“Staying hydrated and eating regularly and nutritiously can help stabilize energy and hormone levels,” Tambini says. Focus on Whole Foods – Fill your plate with fruits, vegetables, lean proteins and healthy fats.

And it is recommended to limit the foods that can be goiter Associated with inflammationLike processed foods and added sugar. You may also want to reduce your consumption of canned foods and plastic water bottles as the containers may be present. Endocrine disrupting chemicals It can affect the hormonal balance.

4. Consider supplements to help support healthy hormones*

A few vitamins, minerals, and herbal supplements in particular can have a positive effect on hormone balance and regular menstruation. These include:-*

• Vitamin D “Vitamin D is critical for hormone production, and a deficiency can lead to irregular cycles,” Gaither says. A study showed that women with low levels of vitamin D It can be five times more The presence of menstrual irregularities compared to women with healthy levels of vitamin D.
• Magnesium. This mineral can help relieve PMS symptoms and support hormone balance, Geter says. Studies show that magnesium can do the same Improving the body’s response to stress.
• B vitamins. B vitamins help your body convert nutrients into energy, and they can also help with digestion. PMS symptoms such as swelling, headache and mood swings.
• Ashwagandha This herb has adaptogenic properties that help your body adapt to the effects of stress. Research suggests Ashwagandha helps lower cortisol levels.
• Rhodiola Another adaptogenic herb, Rhodiola helps support overall well-being Anti-inflammatory effects.

5. Aim to maintain a healthy weight

Weight management plays an important role in supporting hormonal balance and regular menstruation. To help with healthy weight loss or maintenance, Tambini recommends a combination of nutrient-dense foods and a consistent exercise program (25 minutes of moderate activity a day). “Track your progress and monitor 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.