This article is updated on 06 June 2024
An average menstrual cycle is typically 28 days. But it can vary from one woman to another and from one month to another. A period is still considered normal if it comes every 24 days to 38 days and will be considered irregular if it comes earlier, later, or does not come at a constant time. Some women may experience cycles as short as 21 days or as long as 35 days.
An irregular menstrual cycle can be due to many factors. The reason might be certain medications, doing too much exercise, being over or underweight, and hormone imbalances. There are also health conditions that can cause irregular menstrual cycles. Proper treatment for irregular menstruation will primarily depend on the cause, and some remedies to regulate periods can be done at home. Discover six strategies below on how to make irregular periods regular.
Address Underlying Health Conditions
If your periods are irregular, it may be that you have a health condition causing it. Some common conditions include polycystic ovary syndrome, thyroid disorders, endometriosis, uterine fibroids, and premature ovarian insufficiency (POI). You will need to undergo tests and exams to be able to identify what issues cause your periods to be irregular.
Your doctor may recommend different treatments depending on what’s causing your irregular periods. For example, if you have PCOS, they might prescribe birth control pills to regulate your hormones or a medication called metformin. If it’s a thyroid problem, you may need medicine to get your thyroid hormone levels back to their ideal values.
The important thing that you should do is to work closely with your doctor to find the right plan for you. Don’t hesitate to ask the right questions.
Maintain a Healthy Weight
Changes in a woman’s weight can affect her menstrual cycle. A study published in the Journal of Endocrinology and Metabolism found that obese or overweight women can regulate their periods by losing weight. Another study found that overweight women are more likely to have irregular menstruation and experience pain and heavy bleeding than those with a healthy weight. These circumstances are because of the effect of fat cells on insulin and hormones.
Extreme weight loss and being significantly underweight are also factors that can cause irregular menstrual cycles. Therefore, you should strive to maintain a healthy weight, not too light and not too heavy. If you suspect that your weight might be affecting your period, you should immediately seek advice from a medical specialist at a gynae clinic to be informed of the appropriate and best ways to achieve a healthy weight.
Exercise Frequently
Exercise provides many health benefits and one of them is regulating your periods.
A recent clinical trial found that exercise can effectively treat primary dysmenorrhea. Seventy college students with primary dysmenorrhea participated in this trial. The intervention group did thirty-minute aerobic exercises three times a week for eight weeks. By the end of the trial, those who exercised experienced less menstrual pain.
A clinical review also answered the question, “Is exercise a safe and effective treatment for primary dysmenorrhoea?”, saying that low-intensity exercise (e.g., stretching and core strengthening) and high-intensity exercise (e.g., Zumba and aerobic training) improves the intensity of menstrual pain when compared with ‘no exercise’. But it is unclear whether one type of exercise is superior to another.
So make good use of your free time to do some stretching and Zumba dance routines.
Take Vitamins
One study published in the Journal of Reproductive Biology and Endocrinology reported an association between low vitamin D levels and irregular menstruation and proposed that taking vitamin D might help regulate one’s menstrual cycle. Another study also found vitamin D to be an effective treatment against menstrual irregularity for women with PCOS.
B vitamins might also help with regular menstrual periods and are usually prescribed to pregnant women. One study published in the American Journal of Clinical Nutrition found that women who eat food rich in vitamin B have a considerably lower PMS risk.
Reduce Caffeine Consumption
Some studies suggest that high caffeine consumption may increase the risk of developing certain breast conditions. And for women with pre-existing conditions like endometriosis, PCOS, fibroids, fibrocystic breasts, and ovarian cysts, reducing caffeine intake might help manage symptoms and prevent their condition from worsening.
Research conducted by the American Journal of Epidemiology also found that women who consume caffeine are more prone to have shortened periods. This result is such because caffeine reduces uterine blood flow and restricts blood vessels which result in decreased menstrual bleeding and a shorter period.
Drinking caffeinated drinks is also associated with an increased frequency of premenstrual syndromes such as headaches, cramping, bloating, breast tenderness and mood swings. Women who drink more caffeine have more manifested symptoms compared to those who do not.
Note that the relationship between caffeine and these conditions is complex. More research is needed to fully understand the potential impact of caffeine on reproductive health.
Reduce Stress
Researchers proposed that a high level of emotional stress is associated with irregular menstrual cycles. Therefore, it is wise to find ways to lessen stress as this is one way to regulate periods. As much as possible, stay away from stressful circumstances and manage workplace and family expectations. But if they are unavoidable, try engaging in stress relief strategies and activities like going for a walk, hugging your loved ones, and even simple deep breathing.
Conclusion
Women’s menstrual cycles may vary due to various health conditions and other factors. Women with shorter or longer menstrual periods than the normal range are considered to have irregular periods. Fortunately, there are many effective ways to make irregular periods regular. If you have any questions, it is better to consult a gynaecologist in Singapore to help you address your concerns.
FAQs About Irregular Menstrual Cycle
What are the main causes of irregular periods?
The main causes of irregular periods include hormonal imbalances, stress, medications, certain health conditions like polycystic ovary syndrome (PCOS), pregnancy, extreme weight changes, excessive exercise, and hormonal birth control.
How do you get regular periods naturally?
Consider the following to make irregular periods regular:
- Practice yoga around 35 to 50 minutes a day, 5 times per week
- Keep a moderate weight to regulate your periods
- Exercise regularly but do not overdo yourself
- Get quality sleep
- Find other ways to manage stress, like taking a bath and reading
- Consult a gynaecologist for a regular checkup, especially if you have severe symptoms or concerns about your menstrual cycle
When should I see a doctor?
You should immediately see a gynaecologist if you experience abnormal or painful periods, irregular vaginal bleeding, pelvic pain, and menopausal symptoms, among other things.
Does having irregular periods mean infertility?
Irregular menstrual cycles do not necessarily mean infertility. It is true that irregular periods can make it more challenging to conceive due to difficulties in tracking ovulation, but many women with irregular cycles can still get pregnant and have normal pregnancies.
Can you get pregnant with irregular periods?
Yes. Women with irregular menstrual cycles can still ovulate and conceive, although the ability to get pregnant may decrease. It is best to discuss this with your gynaecologist to see if these irregularities are causing concerns about fertility or difficulties in conceiving.