When your menstrual cycle is unpredictable, it can be beyond frustrating. Maybe your period surprised you by arriving early this month. Or maybe it’s a week late and you’re starting to feel that end-of-period panic. Maybe your flow is suddenly heavier or lighter than normal, or your premenstrual symptoms are particularly bad.
If this all sounds familiar, you’re not alone. Research suggests up to 25 percent of women deal with irregular periods.
So what causes menstrual irregularities and is there anything you can do to help keep your cycle on track? 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 lasts about 28 days – which is why it’s often called “that time of the month” – but anything between 21 and 45 days is considered a normal cycle time. In fact, only 10 to 15 percent of women have cycles that last exactly 28 days.
At the start of each menstrual cycle, you will usually have your period for two to seven days. THE middle period lasts five days, with the heaviest flow the first two days.
This means that the definition of a regular period can vary greatly from person to person. So instead of worrying about averages, watch for consistency. Whether you have a 25-day or 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 every month, your flow is unpredictable, or you suddenly skip a period, tell your doctor. Irregular periods can be a sign of an underlying health problem, so don’t just ignore them.
Irregular periods: symptoms
When your cycle deviates from its usual pattern, it is considered an irregular period. A few common symptoms of an irregular menstrual cycle may include:
- Your cycle lasts less than 21 days or more 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 really know when to expect your period.
- Your periods are heavier or lighter than normal, or you have bleeding between periods.
- Your PMS symptoms (like cramps, bloating, or headaches) are worse than usual.
- You have two periods in one month.
- You are skipping a period.
If you have irregular periods, tell your doctor, especially if you miss three or more periods in a row, if your cycle changes every month, or if your period lasts more than a week.
Causes of irregular periods
“Irregular periods can seem upsetting, but they’re often a sign of something your body is trying to tell you,” says Pamela Tambini, MDinternal medicine physician and medical director at Engage Wellness. Here are some factors that can lead to irregular periods.
1. Stress
Research suggests Stress can cause fluctuations in your menstrual cycle. “Stress involves release of cortisolwhich can interfere with the hormones responsible for regulating the menstrual cycle,” explains Kecia Gaither, MD, FACOGobstetrician-gynecologist and director of perinatal and maternal-fetal medicine services at NYC Health + Hospitals/Lincoln. “This disruption can lead to late or missed periods.”
2. Inflammations
Inflammation can affect hormone production, says Gaither, which can lead to irregular periods. A study found that women with higher levels of inflammation markers were more than three times more likely to have cycles 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 conditions. Consult a healthcare professional if you think you have chronic inflammation.
3. Food
Nutrition can play a key role in maintaining good health hormonal balance and promote regular periods. “Poor eating habits – such as an unbalanced, excessive diet calorie restrictionor 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. A study found that obese women were twice as likely have irregular periods because women whose BMI fell within the healthy range.
Women who are underweight may also experience disruptions to their menstrual cycle, 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 54 percent more likely have irregular periods than those who were moderately active.
But it is also possible to consume too much of a good thing: excessive exercise can lead to high cortisol levelswhat can disrupt your menstrual cycle.
6. Medical Conditions
Underlying conditions such as PCOS, endometriosis, and certain thyroid problems can affect the menstrual cycle. If you think your irregular periods may be caused by a health problem or you have other worrying symptoms, it’s important to talk to a doctor.
5 ways to help regulate periods naturally
If you have irregular periods, a few simple lifestyle changes can help maintain hormonal balance and period regularity 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, like 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 periods naturally, a little stress relief can go a long way. “Practices like deep breathing and yoga can lower cortisol levels,” says Tambini. As a bonus, research suggests Deep breathing exercises can help reduce discomfort associated with periods.
2. Find a workout routine you enjoy
“Regular physical activity helps regulate the menstrual cycle by reducing stress, promoting a healthy weight, and promoting better blood circulation and hormonal balance,” says Gaither.
Maximize the benefits by finding an activity that helps you relieve stress, such as a relaxing activity. Pilates workout to align your breathing with your movement, or a little cardio session that gets your heart pumping without increasing your cortisol.
3. Eat a balanced diet
“Stay hydrated and eating regular, balanced meals can help stabilize your energy and hormone levels,” says Tambini. “Focus on whole foods: fill your plate with fruits, vegetables, lean proteinAnd healthy fats.”
And Gaither suggests limiting foods that can be linked to inflammationsuch as processed foods And added sugar. You may also want to reduce your consumption of canned foods and plastic water bottles, as the containers can contain endocrine disrupting chemicals this can affect hormonal balance.
4. Consider Supplements to Help Support Healthy Hormones*
A few vitamins, minerals, and herbal supplements in particular may have positive effects on hormonal balance and menstrual regularity. These include:*
- Vitamin D. “Vitamin D is crucial for hormone production, and a deficiency can lead to irregular cycles,” says Gaither. One study found that women with low vitamin D levels were five times more likely have menstrual irregularities compared to women with healthy vitamin D levels.
- Magnesium. This mineral can help relieve PMS symptoms and support hormonal balance, says Gaither. Research suggests that magnesium may also improve the body’s response to stress.
- B vitamins. B vitamins help your body convert nutrients into energy and may also help reduce Symptoms of premenstrual syndrome such as bloating, headaches and mood swings.
- Ashwagandha. This herb has adaptogen properties that can strengthen your body’s ability to adapt to the effects of stress. Research suggests Ashwagandha may help reduce cortisol levels.
- Rhodiola. Another adaptogenic herb, rhodiola can help promote general well-being thanks to its antioxidant effects.
5. Aim to maintain a healthy weight
Weight management plays an important role in maintaining hormonal balance and regularity of menstruation. To help lose or maintain a healthy weight, Tambini recommends a combination of nutrient-rich meals and a consistent exercise program (about 25 minutes per day of moderate activity). “Track your progress and monitor how changes in diet and activity impact 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.
