HOWUKNOW BLOG
7 REMEDIES TO REGULATE YOUR CYCLE THAT WORK
Posted on: April 30, 2024
Your menstrual cycle is counted from the first day of your period to the first day of the next. The average menstrual cycle is 28 days, but this can vary for every woman.
So, what does ‘regular’ mean? Your periods are still considered normal if they come every 24 to 38 days1. On the other hand, periods are considered irregular if the time between periods keeps changing and your periods come earlier or later.
Find out what’s causing your irregular periods, but there are remedies you can try at home to get your cycle back on track. Read on to discover 7 remedies for irregular periods.
Practice yoga
A 2013 study with 126 participants found that 35 to 40 minutes of yoga, 5 days a week for 6 months lowered hormone levels related to irregular menstruation2. Yoga has been shown to be a beneficial treatment for different menstrual issues3.
Not only does yoga reduce menstrual pain and emotional symptoms (like depression and anxiety)4, it also improves the quality of life in women with primary dysmenorrhea5. If you have primary dysmenorrhea, you may experience extreme pain before and during menstruation6.
Maintain a healthy weight
Did you know that changes in your weight can affect your periods? If you’re overweight, losing weight could help regulate your periods. Alternatively, extreme weight loss or being underweight can cause irregular menstruation7. That’s why it’s vital to maintain a healthy weight.
Women who are overweight are also more likely to have irregular periods and experience heavier bleeding and discomfort8. This is due to the impact that fat cells have on hormones and insulin9. If you suspect your weight may be affecting your menstrual periods, it’s advisable to talk to your doctor. They can help you identify a healthy target weight, and come up with a weight loss or gain plan.
Exercise regularly
Exercising regularly can help you reach or maintain a healthy weight and is commonly recommended as part of a treatment plan for Polycystic Ovary Syndrome (PCOS)10. PCOS can also cause menstrual irregularity.
Results from recent clinical trials show that exercise can successfully treat primary dysmenorrhea11. Seventy college students with primary dysmenorrhea participated in the trial. The group performed 30 minutes of aerobic exercise, 3 times a week, for 8 weeks. At the end of the trial, the women who performed the exercises reported less pain associated with their menstrual periods. More research is needed to understand how exercise affects menstruation, and what direct effects, if any, can have on regulating your period.
Daily dose of vitamins
A study suggested that taking vitamin D may help regulate menstruation12. Another study also found it effective in treating menstrual irregularity in women with PCOS13. Vitamin D lowers the risk of certain diseases, aids weight loss, and reduces depression14.
Aside from supplementation, an easy way to get Vitamin D naturally is from sun exposure15. B vitamins are often prescribed to women trying to conceive, and they may help regulate your period16, but more research is needed to confirm these claims.
B vitamins may also lower the risk of premenstrual symptoms17. A study found out that women who consumed foods that are rich in vitamin B had a significantly lower risk of PMS18. Another study showed that women who took 40 mg of vitamin B-6 and 500 mg of calcium daily experienced a reduction in PMS symptoms19.
When using supplements, it’s highly advisable to follow the instructions on the packaging, and only buy supplements from reputable sources.
Birth control pills
Not only do birth control pills make your period regular, but they reduce menstrual cramps and often make periods lighter20. Keep in mind, irregular periods are very common, especially for teens.
Conclusion
You may be able to get your menstrual cycle back on track with some lifestyle changes and home remedies. But it is always best to talk to a doctor if you suddenly experience menstrual irregularities, or regularly have short or long cycles. You should also see a doctor if your period is heavy and painful, or lasts longer than a week.
References
- https://www.acog.org/patients/faqs/abnormal-uterine-bleeding?ismobileset=false
- https://www.ncbi.nlm.nih.gov/pubmed/23647406
- https://www.healthline.com/health/womens-health/irregular-periods-home-remedies#2
- https://www.ncbi.nlm.nih.gov/pmc/articles/pmc2176141/
- https://www.ncbi.nlm.nih.gov/pubmed/29902363
- https://www.healthline.com/health/painful-menstrual-periods
- https://www.everydayhealth.com/pms/weight-and-your-cycle.aspx
- https://www.ucrhealth.org/notes-news/blog/may-2017/how-obesity-impacts-your-menstrual-cycle/
- https://www.ucrhealth.org/notes-news/blog/may-2017/how-obesity-impacts-your-menstrual-cycle/
- https://www.endocrineweb.com/conditions/polycystic-ovary-syndrome-pcos/how-pcos-treated
- https://www.ncbi.nlm.nih.gov/pmc/articles/pmc5791467/
- https://www.ncbi.nlm.nih.gov/pmc/articles/pmc6265788/
- https://www.ncbi.nlm.nih.gov/pmc/articles/pmc4669857/
- https://www.webmd.com/food-recipes/features/vitamin-d-vital-role-in-your-health#1
- https://www.healthline.com/nutrition/how-to-increase-vitamin-d
- https://www.healthline.com/health/how-to-regulate-periods
- https://www.nutraingredients-usa.com/article/2011/03/03/increased-b-vitamins-may-ease-pms-symptoms-study
- https://www.ncbi.nlm.nih.gov/pmc/articles/pmc3076657/
- https://www.ncbi.nlm.nih.gov/pmc/articles/pmc4794546/
- https://www.healthline.com/health/womens-health/why-is-my-period-so-light#causes
