When your menstrual cycle is unpredictable, it can be beyond frustrating. Maybe your period surprised you because it started at the beginning of the month. Or it’s a week overdue and you’re starting to feel that late-night panic. Maybe your blood flow is suddenly heavier or weaker than normal, or your premenstrual symptoms are particularly intense.
If this sounds familiar, you’re not alone. Research suggests up to 25 percent of women Dealing with irregular periods.
So what are the causes of menstrual irregularities, and is there anything you can do to get your cycle right? 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 – hence why it’s often referred to as “that time of the month” – but everything else between 21 and 45 days is considered a normal cycle length. Actually just 10 to 15 percent of women have a cycle that lasts exactly 28 days.
At the start of each menstrual cycle, you typically have your period for two to seven days. The average period lasts five days, with the heaviest blood flow on the first two days.
This means that the definition of a regular period can vary greatly from person to person. So don’t worry about averages, just pay attention to consistency. Whether you have a 25-day cycle or a 42-day cycle, as long as your period comes normally like clockwork, it is considered a regular period cycle.
Some minor variations are normal. However, if the length of your cycle changes every month, your blood flow is unpredictable, or your period suddenly stops, tell your doctor. Irregular periods can be a sign of an underlying health problem, so don’t just brush them off.
Irregular periods: symptoms
When your cycle deviates from its usual pattern, it is called an irregular period. Some common symptoms Symptoms of an irregular menstrual cycle may include:
- Your cycle is shorter than 21 days or longer than 45 days.
- Your period comes earlier or later than usual.
- Your period lasts longer than a week.
- The length of your cycle changes every month, so you never know exactly when to expect your period.
- Your period is heavier or lighter than normal or you experience breakthrough bleeding.
- Your PMS symptoms (like cramps, bloating, or headaches) feel worse than usual.
- You receive two lessons per month.
- You are skipping a point.
If you have irregular periods, tell your doctor – especially if you miss three or more periods in a row, your cycle changes every month, or your period lasts longer than a week.
Causes of irregular periods
“Irregular periods can seem disruptive, but they’re often a sign that your body is trying to tell you something,” he says Pamela Tambini, MDan internal medicine doctor and medical director at Engage Wellness. Here are some factors that can cause irregular periods.
1. Stress
Research suggests Stress can cause fluctuations in your menstrual cycle. “Stress includes that Release of cortisolwhich can affect the hormones responsible for regulating the menstrual cycle,” says Kecia Gaither, MD, FACOGan ob-gyn and director of perinatal services and maternal-fetal medicine at NYC Health + Hospitals/Lincoln. “This disorder can lead to delayed or missed periods.”
2. Inflammation
According to Gaither, inflammation can affect hormone production, which can lead to irregular periods. A study found that women with higher levels of inflammatory markers were more than three times more likely to have cycles lasting longer than 35 days compared to women with low levels of inflammation.
Inflammation can be caused by a number of factors, including injury, infection, diet, alcohol consumption and certain medical problems. Consult a doctor if you think you have chronic inflammation.
3. Nutrition
Diet can play a key role in maintaining health Hormone balance and promoting regular periods. “Bad eating habits – such as an unbalanced, excessive diet Calorie restrictionor a lack of nutrients – can impact hormonal imbalance,” says Gaither.
4. Weight changes
“Significant weight gain can lead to hormonal imbalances—particularly increased estrogen levels—which can disrupt ovulation and cause irregular periods,” says Tambini. One study found that this was the case in women with obesity twice as likely having irregular periods as women whose BMI fell within the range healthy assortment.
Women who are Underweight Disorders of the menstrual cycle may also occur, 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 were sedentary were so 54 percent more likely more irregular periods than those who were moderately active.
But it’s also possible to eat too much of a good thing – excessive training can lead to this increased cortisol levelswhat maybe Disrupt your menstrual cycle.
6. Medical Conditions
Underlying conditions such as PCOS, endometriosis and certain thyroid problems can affect the menstrual cycle. If you suspect your irregular periods are caused by an illness or if you experience other worrisome symptoms, it’s important to speak to a doctor.
5 Ways to Regulate Your Period Naturally
If you struggle with irregular periods, making a few simple lifestyle changes can help support hormone balance and regular periods naturally.
“By focusing on healthy lifestyle habits, you can take steps to restore balance and improve your overall well-being,” says Tambini. “Simple lifestyle adjustments, such as balancing rest, exercise and diet, 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 period naturally, a little stress relief can go a long way. “Exercises like deep breathing and yoga can lower cortisol levels,” says Tambini. As an added bonus, Research suggests Deep breathing exercises can help relieve the discomfort associated with menstruation.
2. Find an exercise routine that you enjoy
“Regular physical activity helps regulate the menstrual cycle by reducing stress, supporting a healthy weight, and promoting better blood flow and hormonal balance,” says Gaither.
Maximize the benefits by finding an activity that helps you de-stress—like relaxing Pilates training Matching your breath to your movement, or a short cardio session This gets your heart beating without causing your cortisol to skyrocket.
3. Eat a balanced diet
“Stay hydrated and regular, balanced meals can help stabilize your energy and hormone levels,” says Tambini. “Focus on whole foods – fill your plate with fruits, vegetables, lean proteinsAnd healthy fats.”
And Gaither suggests limiting foods associated with inflammationlike for example processed foods And Added sugar. You may also want to limit your consumption of canned food and plastic water bottles, as the containers may contain something endocrine disrupting chemicals This can affect the hormonal balance.
4. Consider supplements to support healthy hormones*
Some vitamins, minerals and herbal dietary supplements in particular can have a positive effect on hormonal balance and regular menstruation. This includes:*
- Vitamin D “Vitamin D is crucial for hormone production and a deficiency can lead to irregular cycles,” says Gaither. One study found that women had lower vitamin D levels five times more likely have menstrual irregularities compared to women with healthy vitamin D levels.
- Magnesium. According to Gaither, this mineral can help relieve PMS symptoms and support hormonal balance. Research suggests that magnesium may also be present improve the body’s response to stress.
- B vitamins. B vitamins help your body convert nutrients into energy, and they can also help reduce concentration PMS symptoms such as bloating, headaches and mood swings.
- Ashwagandha. This herb has adaptogenic Properties that can improve your body’s ability to adapt to the effects of stress. Research suggests Ashwagandha can help lower cortisol levels.
- Rhodiola. Rhodiola, another adaptogenic herb, can support general well-being with its effects antioxidant effect.
5. Try to maintain a healthy weight
Weight management plays an important role in supporting hormonal balance and regular menstruation. To support healthy weight loss or maintenance, Tambini recommends a combination of these nutritious meals and a consistent exercise schedule (approximately 25 minutes per day of moderate activity). “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.
