When your menstrual cycle is unpredictable, it can be beyond frustrating. Maybe your period surprised you by coming earlier this month. Or it’s a week late, and you’re starting to have that late period panic. Maybe your flow is suddenly heavier or lighter than normal, or your premenstrual symptoms are particularly strong.
If any of this sounds familiar, you’re not alone. Research suggests that up to 25 percent of women experience irregular periods.
So what causes menstrual irregularities and is there anything you can do to help 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—which is why it’s often called “that time of the month”—but anything between 21 and 45 days is considered a normal cycle length. In fact, only 10 to 15 percent of women have cycles that are exactly 28 days.
At the beginning of each menstrual cycle, you will usually have periods for two to seven days. The average period lasts five days, with the greatest flow in 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, track consistency. Whether you have a 25-day cycle or a 42-day cycle, as long as your period usually comes around the clock, it will be considered a regular period 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 brush them off.
Irregular Periods: Symptoms
When your cycle deviates from its usual pattern, it is 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 varies each month, so you never know when to expect your period.
- Your periods are heavier or lighter than normal, or you bleed between periods.
- Your PMS symptoms (such as cramps, bloating, or headaches) feel worse than usual.
- You get two periods in one month.
- You go through a period.
If you have irregular periods, let your doctor know – especially if you have three or more periods in a row, or if your cycle changes every month, or your periods last longer than a week.
Causes of irregular periods
“Irregular periods can feel unsettling, but they’re often a sign of something your body is trying to tell you,” says Pamela Tambini, MD, an internal medicine physician and medical director at Engage Wellness. Here are some factors that can lead to irregular periods.
1. Stress
Research suggests that stress can cause fluctuations 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, FACOG, an OB/GYN and director of Maternal-Fetal Medicine and Perinatal Services at NYC Health + Hospitals/ Lincoln. . “This disruption can lead to late or missing 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 inflammation markers were more than three times more likely to have cycles that were 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 issues. Consult a health care provider if you think you may be experiencing chronic inflammation.
3. Nutrition
Nutrition can play a key role in maintaining healthy hormone balance and promoting regular periods. “Poor eating habits—such as an unbalanced diet, excessive calorie restriction, or nutrient deficiencies—can contribute to hormonal imbalance,” says Gaither.
4. Changes in weight
“Significant weight gain can lead to hormonal imbalances—specifically increased estrogen levels—which can disrupt ovulation and cause irregular periods,” says Tambini. One study found that obese women were twice as likely to have irregular periods than women whose BMI fell within healthy limits.
Women who are underweight may also experience disruptions in 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 to have irregular periods than those who were moderately active.
But it’s also possible to have too much of a good thing — too much exercise can lead to high cortisol levels, which can disrupt your menstrual cycle.
6. Medical conditions
Underlying conditions such as PCOS, endometriosis and some thyroid problems 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 troubling symptoms, it’s important to talk to a doctor.
5 ways to help regulate your period naturally
If you’re dealing with irregular periods, some simple lifestyle changes can help support hormonal balance and regular periods naturally.
“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 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. “Practices like deep breathing and yoga can lower cortisol levels,” says Tambini. As an added bonus, research suggests that deep breathing exercises can help reduce period-related discomfort.
2. Find an exercise routine you enjoy
“Regular physical activity helps regulate the menstrual cycle by reducing stress, supporting a healthy weight, and promoting better circulation and hormonal balance,” says Gaither.
Maximize the benefits by finding an activity that helps relieve stress—like a relaxing Pilates workout to match your breathing with your movement, or a short cardio session that gets your heart pumping without raising your cortisol.
3. Eat a balanced diet
“Staying hydrated and eating regular, balanced meals can help stabilize 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 may be linked to inflammation, such as processed foods and added sugar. You may also want to reduce your consumption of canned foods and plastic water bottles, as the containers may contain endocrine-disrupting chemicals that can affect hormonal balance.
4. Consider supplements to help support healthy hormones*
Certain vitamins, minerals and herbal supplements in particular can have positive effects on hormonal 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 vitamin D levels were five times more likely to have menstrual irregularities compared to women with healthy vitamin D levels.
- Magnesium. This mineral can help alleviate 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 they can also help reduce PMS symptoms like bloating, headaches, and mood swings.
- Ashwagandha. This herb has adaptogenic properties that can increase your body’s ability to adapt to the effects of stress. Research suggests that ashwagandha may help lower cortisol levels.
- Rhodiola. Another adaptogenic herb, rhodiola can help support overall well-being with its antioxidant effects.
5. Aim to maintain a healthy weight
Weight management plays an important role in supporting hormonal balance and regular menstruation. To help with healthy weight loss or maintenance, Tambini recommends a combination of nutrient-dense meals and a consistent exercise schedule (about 25 minutes a 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.
