When your menstrual cycle is unpredictable, it can be beyond frustrating. Maybe your period surprised you this month with an early arrival. Or it’s a week late, and you’re starting to have that late-night panic. Maybe your discharge is suddenly heavier or lighter than normal, or your premenstrual symptoms are especially intense.
If any of this sounds familiar, you’re not alone. Research suggests up to 25 percent women deal with irregular periods.
So what causes menstrual irregularities and is there anything you can do to get your cycle back 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 is about 28 days — hence it’s often called “that time of the month” — but whatever between 21 and 45 days is considered a normal cycle length. Actually, just 10 to 15 percent a woman has cycles of exactly 28 days.
At the beginning of each menstrual cycle, you will usually have your period for two to seven days. The average period it lasts five days, with the highest flow on the first two days.
This means that the definition of regular menstruation can vary quite a bit from person to person. So instead of worrying about the average, watch the consistency. Whether you have a 25-day cycle or a 42-day cycle, as long as your period usually comes like clockwork, it would be considered a regular cycle.
Some slight variations are normal. But if your cycle length changes every month, or your flow is unpredictable, or you suddenly skip a period, let your doctor know. Irregular periods can be a sign of an underlying health problem, so don’t just dismiss them.
Irregular periods: symptoms
When your cycle deviates from the usual pattern, it is considered an irregular period. Some common symptoms 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 really know when to expect your period.
- Your period is heavier or lighter than normal, or you have bleeding between periods.
- Your PMS symptoms (such as cramps, bloating, or headaches) feel worse than usual.
- You get two periods in one month.
- Skip your period.
If you have irregular periods, tell your doctor — especially if you skip three or more periods in a row, or your cycle changes every month, or if your periods last longer than a week.
Causes of irregular periods
“Irregular periods can bother you, but they’re often a sign of something your body is trying to tell you,” she says Pamela Tambini, Ph.D. honeyinternal medicine doctor 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,” he says Kecia Gaither, MD, FACOGOB/GYN and Director of Perinatal Services and Maternal-Fetal Medicine at NYC Health + Hospitals/Lincoln. “This disorder can lead to delayed or absent periods.”
2. Inflammation
Inflammation can affect hormone production, Gaither says, which can lead to irregular periods. One study found that women with higher levels of inflammatory 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 health problems. Consult your doctor if you think you may have chronic inflammation.
3. Nutrition
Nutrition can play a key role in maintaining health hormone balance and promotion of regular periods. “Bad eating habits — like an unbalanced diet, excessive calorie restrictionor lack of nutrients — can affect hormonal imbalances,” 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 women with obesity twice as likely have irregular periods like women whose BMI has fallen in a healthy range.
Women who are malnutrition they may also experience disturbances in their menstrual cycle, including irregular or missed periods.
5. Too much or too little exercise
A survey of more than 2,600 Danish women showed that those who sat down 54 percent more likely have irregular periods than those who were moderately active.
But it is also possible to have too much of a good thing – excessive exercise can lead to elevated cortisol levelswho 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 suspect that your irregular periods are caused by a medical condition or have any other worrying symptoms, it is important to talk to your doctor.
5 ways to regulate menstruation naturally
If you’re dealing with irregular periods, a few simple lifestyle changes can help maintain hormone balance and normal periods naturally.
“By focusing on healthy lifestyle habits, you can take steps toward re-balancing and improving 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 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. “Exercises like deep breathing and yoga it can reduce cortisol levels,” says Tambini. As an added bonus, research suggests deep breathing exercises can 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, maintaining a healthy weight, and promoting better blood circulation and hormonal balance,” says Gaither.
Maximize the benefits by finding an activity that helps relieve stress — like relaxing Pilates exercise to match the breath with the movements, or a short cardio session that gets your heart pumping without the cortisol spikes.
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 proteinsand healthy fats.”
And Gaither suggests limiting the foods that might be associated with inflammationas it is processed food and added sugar. You should also reduce your consumption of canned food and plastic water bottles, as the containers may contain chemicals that interfere with the work of the endocrine system which can affect hormone balance.
4. Consider dietary supplements to help maintain healthy hormones*
In particular, some vitamins, minerals and herbal supplements can have positive effects on hormone 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 with lower levels of vitamin D five times more likely have menstrual irregularities compared to women with healthy vitamin D levels.
- Magnesium. This mineral can help ease PMS symptoms and support hormone balance, says Gaither. Research suggests that magnesium can, too improve the body’s response to stress.
- B vitamins. B vitamins help your body convert nutrients into energy and can also help with weight loss PMS symptoms such as bloating, headaches and mood swings.
- Ashwagandha. This plant has adaptogens properties that can boost your body’s ability to adapt to the effects of stress. Research suggests ashwagandha can help lower cortisol levels.
- Rhodiola. Another adaptogenic herb, rhodiola, can help support general well-being antioxidant activity.
5. Strive to maintain a healthy weight
Weight control plays an important role in maintaining hormonal balance and regular menstruation. To help with healthy weight loss or weight maintenance, Tambini recommends a combination nutritionally rich meals and a consistent exercise schedule (about 25 minutes a day 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 or prevent any disease.
