When your menstrual cycle is unpredictable, it can be more than frustrating. Maybe your period surprised you when it came early this month. Or it’s been a week, and you’re starting to get late period panic. Perhaps your flow is suddenly heavier or lighter than usual, or your premenstrual symptoms are particularly severe.
If any of this 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 regulate your cycle? Here’s what you need to know.
What Is Considered 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 right around 28 days — hence why it’s often called “that time of the month” — but whatever between 21 and 45 days is considered a normal cycle length. In fact, only 10 to 15 percent of women have cycles of exactly 28 days.
At the beginning of each menstrual cycle, you will usually have a period for two to seven days. The average time lasts five days, with the heaviest flow on the first two days.
That means the definition of a regular period can vary greatly from person to person. So instead of worrying about averages, track consistency. Whether you have a 25-day cycle or a 42-day cycle, as long as your periods usually come like clockwork, that would be considered a regular period cycle.
Some slight variations are normal. But if the length of your cycle 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 issue, so don’t ignore them.
Irregular Periods: Symptoms
When your cycle deviates from its normal pattern, that’s considered an irregular period. Some common symptoms of an irregular menstrual cycle 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 changes every month, so you never really know when to expect your period.
- Your period is heavier or lighter than normal, or you experience bleeding between periods.
- Your PMS symptoms (such as cramps, bloating, or headaches) are worse than usual.
- You get two periods a month.
- You skipped a period.
If you have irregular periods, tell your doctor — especially if you skip three or more periods in a row, or your cycle changes from month to month, or your periods last longer than a week.
Reasons for Irregular Periods
“Irregular periods can feel disturbing, but they’re often a sign of something your body is trying to tell you,” says Pamela Tambini, MDan internal 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 changes in your menstrual cycle. “Stress involves the release of cortisol, which can interfere with 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 disruption can lead to delayed or missed periods.”
2. Inflammation
Inflammation can affect hormone production, Gaither says, 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 longer than 35 days when compared to women with lower levels of inflammation.
Inflammation can be caused by many factors, including injury, infection, diet, alcohol consumption, and certain medical issues. Consult a health care provider if you think you may be experiencing chronic inflammation.
3. Nutrition
Nutrition can play an important role in maintaining healthy hormone balance and promoting regular periods. “Poor eating habits — such as an unbalanced diet, excessive calorie restriction, or lack of nutrients — can affect hormonal imbalance,” says Gaither.
4. Weight change
“Significant weight gain can lead to hormonal imbalances – especially increased estrogen levels – which can interfere with ovulation and cause irregular periods,” says Tambini. One study found that obese women were twice as likely to have irregular periods as women whose BMI falls into the healthy range.
It’s girls underweight may also experience delays in their menstrual cycle, including irregular or no 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 are moderately active.
But it’s also possible to have too much of a good thing — which can lead to over-exercising high cortisol levelsthat might be destroy your menstrual cycle.
6. Medical conditions
Underlying conditions such as PCOS, endometriosis, and certain thyroid issues can affect the menstrual cycle. If you suspect that your irregular periods may be caused by a medical condition, or you’re experiencing any other worrisome symptoms, it’s important to talk to a doctor.
5 Ways to Help Regulate Periods Naturally
If you’re dealing with irregular periods, some simple lifestyle changes can help support hormone balance and natural periods.
“By focusing on healthy lifestyle habits, you can take steps toward restoring balance and improving your overall well-being,” says Tambini. “Simple lifestyle adjustments, such as balancing rest, exercise, and nutrition, often help restore regular cycles.”
Here are five tips to help support regular periods.
1. Try a mindfulness meditation exercise
If you’re wondering how to regulate your period naturally, a little stress relief can help. “Practices like deep breathing and yoga can lower cortisol levels,” says Tambini. As an added bonus, research suggests Deep breathing exercises can help reduce menstrual-related discomfort.
2. Find a workout routine you like
“Regular physical activity helps to regulate the menstrual cycle by reducing stress, supporting healthy weight, and promoting better blood circulation and hormonal balance,” says Gaither.
Maximize the benefits by finding an activity that helps you relieve stress — like a relaxing Pilates workout to match your breath with your movement, or a short cardio session that gets your heart pumping without increasing your cortisol.
3. Eat a balanced diet
“Staying 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 protein, and healthy fats.”
And Gaither suggests limiting foods that can associated with inflammationsuch as processed foods and added sugars. You can also reduce your consumption of canned foods and plastic water bottles, as the containers may contain endocrine disrupting chemicals which can affect hormone balance.
4. Consider supplements to help support healthy hormones*
Certain vitamin, mineral, and herbal supplements can have a positive effect on hormone balance and regular menstruation. These include:*
- Vitamin D. “Vitamin D is essential for hormone production, and a deficiency can lead to irregular cycles,” says Gaither. One study found that women with lower levels of vitamin D were five times more likely have menstrual irregularities compared to women with healthy vitamin D levels.
- Magnesium. This mineral can help alleviate PMS symptoms and support hormone balance, Gaither says. 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 they can also help reduce PMS symptoms such as bloating, headaches, and mood swings.
- Ashwagandha. This herb has adaptogenic properties that can boost your body’s ability to adapt to the effects of stress. Research suggests Ashwagandha may help to lower cortisol levels.
- Rhodiola. Another adaptogenic herb, rhodiola can help to support overall well-being antioxidant effect.
5. Aim to maintain a healthy weight
Weight management plays an important role in supporting hormone balance and regular menstruation. To aid in healthy weight loss or maintenance, Tambini recommends a combination of nutrient-rich foods and a consistent exercise schedule (about 25 minutes per day of moderate activity). “Track your progress and track 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.
