According to the Journal of Family Medicine and Primary Care, up to 29 per cent women have irregular periods. So if you’re also dealing with an irregular cycle, know that you’re not alone. A menstrual cycle typically starts on the first day of a period and ends on the first day of the next. While the average cycle lasts around 28 days, this can vary between individuals and even from month to month.

Periods are generally considered regular if they occur every 24 to 38 days. On the other hand, menstrual cycles are deemed irregular if the interval between periods fluctuates, resulting in periods arriving earlier or later than expected.

 

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How to Know If You Have Irregular Periods?

• Frequent periods, occurring less than 21 days apart.
• Heavy menstrual bleeding that lasts longer than usual or involves passing large blood clots.
• Bleeding between periods or at irregular intervals.
• Absence of menstruation for three or more consecutive months.
• Length of time between cycles varies by more than nine days. For example, one cycle is 28 days, the next is 37 days and the next is 29 days, this fluctuation is considered quite normal.
• Painful periods, although this is more about the nature of menstruation rather than its frequency or regularity.

 

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7 Ways To Improve Irregular Periods Naturally 

 

Exercise Regularly 

According to the 2020 study by the International Journal of Science and Healthcare Research, exercise was effective in the reduction of symptoms of menstruation.

Exercises are instrumental in bringing about a positive outcome of menstrual health. Not only exercises but a 2024 research by the International Journal of Studies in Midwifery and Women’s Health says yoga asanas are also helpful in regulating the menstrual cycle. Poses such as Bhujangasana (Cobra pose), Malasana (Garland pose), Baddha konasana (Butterfly pose) are some of the asanas one must do to normalise their periods. 

Apart from these asanas, poses such as Dhanurasana (Bow pose), Ustrasana (Camel pose), and Paschimottanasana (Seated Forward Bend) are also beneficial in regulating the menstrual cycle. Dhanurasana and Ustrasana help improve blood circulation to the reproductive organs and stimulate hormone production. Paschimottanasana helps calm the mind and relieve stress, which can indirectly support menstrual regularity. Additionally, practising Pranayama (breathing exercises) like Bhramari and Nadi Shodhana can further aid in balancing hormones and promoting overall well-being, contributing to a healthier menstrual cycle

 

Related story: The Ultimate Guide to Pain-free Periods

 

Follow a Healthy Diet

A growing body of evidence suggests that diets rich in omega-3 fatty acids (such as those found in fish), calcium, and vitamin D, and low in animal fats, salt, and caffeine, may reduce the risk of troublesome PMS symptoms. Avoiding salt can help reduce fluid retention, abdominal bloating, and breast swelling and pain. High caffeine intake can cause irritability, poor sleep, and menstrual cramps.

A healthy diet should include a high intake of vegetables (five servings daily), fruit (two servings daily), nuts, seeds, fish (up to three servings weekly), and other sources of omega-3 fatty acids like flax or chia seeds. Additionally, consume low-fat dairy foods, proteins such as legumes and eggs, and a variety of whole grains like brown rice, basmati rice, Doongara rice, traditional rolled oats, buckwheat flour, whole grain bread, wholemeal pasta, couscous, millet, or amaranth.

Lean meats, including red meat and chicken, are important sources of iron and protein, especially for women with heavy periods. Avoid saturated fats found in butter, cream, bacon, and potato chips, and limit salt and caffeine intake. Instead, drink more water and herbal teas like chamomile.

 

Related story: Irregular Periods: When to Worry

 

Maintain  Healthy Weight 

The menstrual cycle of a person may change as their body weight changes. A woman’s periods might become erratic or even stop abruptly if they are severely underweight. Putting on weight may help stabilise their periods since the body needs some fat to manufacture the hormones that regulate the menstrual cycle. This may be compared to obesity possibly affecting menstruation. 

The menstrual period may become more regular after losing weight. Reproductive health depends on maintaining a healthy weight. An individual may be able to control their weight by eating a wholesome, calorie-restricted diet and engaging in regular exercise.

 

Related story: Eat, Exercise, And Work In Sync Your Periods

 

Stress Reduction Techniques 

In 2010, a study published in the Journal of Women's Health found stress could in fact lead to worse PMS symptoms. Women who said they felt stressed two weeks before starting their period were between two and four times more likely to report moderate to severe symptoms compared to women who reported no signs of stress

Menstrual pain usually happens because during menstruation, the muscles of the uterus contract to help shed its lining. These contractions are controlled by the sympathetic nervous system, which is part of the body's response to stress. When you're stressed, your body activates the sympathetic nervous system to a greater extent. This can lead to stronger contractions of the uterine muscles, making menstrual pain worse.

In a nutshell, the pain is due to muscle contractions in the uterus, and stress can make these contractions and the pain more intense.

 

Assess the Root Cause of Irregular Periods

Is it PCOD, obesity, stress or lifestyle? Nobody can confirm it for you without supportive evidence. To determine the underlying cause of irregular periods, your doctor may recommend a variety of tests, including:

• Medical History and Physical Exam: A thorough review of your medical history, including menstrual cycle details, lifestyle factors, and any symptoms, followed by a physical examination.
• Pelvic Exam: To check for any abnormalities in the reproductive organs.
• Blood Tests: To measure hormone levels, including:
• Thyroid Function Tests: To check for thyroid disorders (TSH, T3, T4).
• Prolactin Levels: High levels can affect the menstrual cycle.
• Follicle-stimulating hormone (FSH) and Luteinising Hormone (LH): To assess ovarian function.

 

Home Remedies For Irregular Periods 

According to a 2015 study published by the Iranian Red Crescent Medical Journal, cinnamon is a safe and effective treatment for dysmenorrhea (painful menstrual periods) in young women. 

Cinnamon contains compounds that have been shown to mimic the action of insulin in the body, helping to regulate blood sugar levels. Stable blood sugar levels are important for maintaining balanced hormone levels, including those involved in menstruation. Moreover, cinnamon has anti-inflammatory properties that can help reduce inflammation in the body, which might contribute to more regular menstrual cycles. 

Other herbal remedies like chasteberry, which supports the pituitary gland in hormone regulation may aid in restoring regular menstruation. Herbal teas such as ginger or peppermint can promote circulation and alleviate menstrual discomfort, contributing to better cycle regularity over time. While these home remedies can be effective, it's essential to consult with a healthcare provider for persistent irregularities to rule out underlying medical conditions and ensure the best approach to menstrual health.

 

Keep Vitals in Check

More often than not irregular periods signal there’s something potentially imbalanced in your body. Vitamins and mineral deficiencies could be masked by irregular periods. Maintaining adequate levels of vitamins and minerals can indeed play a role in improving irregular periods and overall menstrual health. One essential vitamin is vitamin B6, which helps regulate hormones and may alleviate symptoms of premenstrual syndrome (PMS). Foods rich in vitamin B6 include chickpeas, salmon, poultry, and bananas. Another crucial nutrient is vitamin D, which has been linked to menstrual cycle regulation. Sunlight exposure, fortified dairy products, and fatty fish like salmon are good sources of vitamin D.

Minerals such as magnesium can also be beneficial for menstrual health, as it helps relax muscles and ease cramping. Nuts, seeds, leafy greens, and whole grains are excellent sources of magnesium. Iron is essential too, especially if menstrual bleeding is heavy, as it prevents iron deficiency anaemia. Red meat, beans, spinach, and fortified cereals are good dietary sources of iron.

 

Related story: 5 Female Hormones And Their Impact On Your Health

 

Regular health checks are essential for everyone, but they are particularly important for individuals who are at risk of or already have irregular periods . Taking regular health checks can help detect the condition at an early stage when it is easier to manage and treat. With the UR.Life HRA, we help you to invest in your well-being through seamless interventions and targeted medical treatments. Our holistic wellness approach caters to all aspects of your well-being. We ensure that you can bring your whole self to work.
 

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