How can you regulate your menstrual cycle

This blog post will explore these factors in more detail. Evening primrose oil EPO has been shown to increase levels of glutathione specifically in women with PCOS or polycystic ovarian syndrome 1. Glutathione reduces oxidative stress and inflammation which may play a role in treating irregular periods 2. If you have very light menstrual bleeding, this may be a sign of low estrogen, and evening primrose oil can support a healthy menstrual flow.

Dosages for evening primrose oil are usually grams daily 3. Adequate intake of healthy fats is important for hormone function and menstrual regularity.

In fact, abnormal bleeding can be a sign of low fat intake 4. Including some healthy fats in your diet is an easy way to improve irregular menstrual period symptoms and regulate irregular cycles. Some examples include avocados, coconuts, seeds such as pumpkin or sunflower , nuts like almonds or pecans , extra virgin olive oil, and nut butters such as almond or peanut butter. Read more: The Truth About Fats.

Sugar is a known trigger for irregular periods in many women with PCOS. Consuming high amounts of sugars can worsen insulin resistance which can lead to period problems and other hormonal changes. The best way to reduce your sugar intake is to eliminate processed foods from your diet. Super low-carb eating can disrupt thyroid function, which impacts menstrual cycles. You should aim to eat a diet rich in complex carbohydrates including vegetables and fruit as well as healthy fats like nuts, seeds and olive oil.

If weight loss is your goal, learn more about the best approach for your individual needs. Many women experience irregular or infrequent menstruation because of their high levels of stress.

Stress has a direct impact upon the hypothalamus-pituitary-ovarian axis HPO , which can lead to menstrual irregularities. The stress hormone cortisol is intricately linked to estrogen and progesterone, which can impact ovulation 5.

Without ovulation, progesterone levels may be low, leading to painful periods, heavy menstrual bleeding, and fertility troubles. Read: Holistic Tips to Handle Stress.

Cruciferous vegetables such as lettuce, broccoli, and most dark green vegetables have a component called DIM that helps to metabolize excess estrogen and balance hormones. Studies have shown that DIM in these veggies supports a healthy menstrual cycle and may reduce the risk of some estrogen-sensitive cancers 6. Some studies also show that acupuncture can decrease painful menstruation, but results have been mixed. Hormonal birth control is often prescribed to help with irregular periods.

There are different types of products, but they all work to keep hormone levels more steady. They may also regulate cycles and provide relief from symptoms, like severe cramping or acne. Some products may eliminate your period altogether. A doctor can help you to select a hormonal contraceptive that may work best for you. You may experience some side effects, including nausea, weight gain, or headaches. Be sure to tell your doctor if you smoke. It may increase your risk of blood clots.

Although an occasional irregular period is common, a consistently irregular period may make it harder to get pregnant. The key to getting pregnant is to have sex before and during ovulation, which is your most fertile window. An irregular monthly cycle makes it difficult to determine when you are, or will be, ovulating. In some cases, an irregular period may be caused by another condition that affects fertility, such as PCOS or a loss of ovary function. While occasional changes to your menstrual cycle may be due to stress or other lifestyle factors, consistent irregularity could be a sign of an underlying health condition.

See a doctor or other healthcare provider if:. Your doctor will work with you to determine the underlying cause and develop a plan that suits your needs. This may take a bit of trial and error, so be open with your doctor and give it time.

You may see red, brown, and even black blood during your period. Here's what the different period blood colors mean and when to see your doctor. An early period isn't always cause for concern. Everyone's menstrual cycle is different.

Your cycle starts the first day of your period and ends the…. Worried about a late period, but know you aren't pregnant? Missed or late periods can happen for plenty of other reasons. Read on to learn about them. How late is too late for a period to come?

We'll break down how to know if it's late or just not coming this month and some common reasons why. For most menstruating people, period cravings are just a part of life. Here's a look at why they happen, whether they're a sign of pregnancy, and how….

Anyone with a period may be looking for a sustainable way to manage menstruation. Read on to see if a menstrual cup like the DivaCup is right for you. COVID may temporarily affect your period, and researchers aren't exactly sure why.

The most common symptoms seem to be light periods or longer…. Health Conditions Discover Plan Connect. Diet changes Dietary supplements Herbal supplements Healthy weight Regular exercise Sleep habits Stress management Acupuncture Hormonal birth control Effect on fertility See a doctor We include products we think are useful for our readers. Examine your diet. Consider dietary supplements.

Try herbal supplements. Maintain a healthy weight. Get regular exercise. Practice good sleep habits. Reduce stress.

Try acupuncture. Take hormonal birth control. Excessively heavy, irregular, or prolonged periods is called menorrhagia. Yoga has been shown to be an effective treatment for different menstrual issues. A study with participants found that 35 to 40 minutes of yoga, 5 days a week for 6 months lowered hormone levels related to irregular menstruation.

Yoga has also been shown to reduce menstrual pain and emotional symptoms associated with menstruation, such as depression and anxiety, and improve quality of life in women with primary dysmenorrhea. Primary dysmenorrhea is a condition that causes extreme pain before and during menstrual periods. It affects between 16 and 91 percent of women of reproductive age, and it can be debilitating.

This will teach you how to properly do several moves. YouTube is also full of free videos where licensed yoga teachers walk you through a full yoga practice, making it easy to keep up with a regular yoga practice in the comfort of your own home.

Changes in your weight can affect your period. Alternatively, extreme weight loss or being underweight can cause irregular menstruation. People who menstruate and have obesity are also more likely to have irregular periods and experience heavier bleeding and pain. This is due to the impact that fat cells have on hormones and insulin. If you want to lose weight, talk with your doctor.

They can help you identify a target weight and come up with a strategy of how to get there. Exercise has many health benefits that can help your periods. It can help you reach or maintain a moderate weight and is commonly recommended as part of a treatment plan for polycystic ovary syndrome PCOS. PCOS can cause menstrual irregularity.

A clinical trial showed that exercise can effectively treat primary dysmenorrhea by reducing the intensity and duration of pain associated with the menstrual cycle. However, more research is needed to understand the effect of exercise on an irregular cycle.

However, ginger does seem to have other benefits related to menstruation, primarily related to relieving pain. A clinical study of 92 women with heavy menstrual bleeding showed that daily ginger supplements may help reduce the amount of blood lost during menstruation. Taking to 2, mg of ginger powder during the first 3 or 4 days of your period has also been shown to be an effective treatment for painful periods.

Research from found that taking ginger for 7 days before a period relieved mood, physical, and behavioral symptoms of premenstrual syndrome PMS. And a clinical trial demonstrated that mg of ginger every six hours is effective in relieving pain in those with primary dysmenorrhea.

Cinnamon appears to be beneficial for a variety of menstrual issues. Research from found it helped regulate menstrual cycles and was an effective treatment option for women with PCOS, though the study had few participants. It has also been shown to significantly reduce menstrual pain and bleeding, and relieve nausea and vomiting associated with primary dysmenorrhea.