An average menstrual cycle is typically 28 days. However, this range may vary from one woman to another and from one month to another. A period may still be 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.
Irregular periods can be due to many factors, including certain medications, too much exercise, over or underweight, and hormone imbalances. Proper treatment for irregular menstruation primarily depends on their cause. Some remedies can be done at home to get the cycle back on track. Here are six science-backed remedies to regulate your menstruation.
Follow the Cycle Syncing Technique
One effective way to relieve period issues is to practice the cycle syncing method with food. This technique requires women to align their weekly meal plans with their 28 days menstrual cycle. Since women have distinct energetic and nutritional requirements during every week of the month, they will feel best when matching meats, fruits, vegetables, legumes and plant proteins they consume to their hormonal requirement.
Women can also try practising the cycle syncing method with movement to optimise their hormonal health. Like how they have to watch their diet to match their hormonal needs, they have to shift their workouts to suit their cycle. Their body is primed for various types of activities across their cycle. Therefore, they need to learn the proper type of exercise for every phase of their cycle.
Maintain a Healthy Weight
Changes in a woman’s weight can impact menstruation. A study released 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.
Being too underweight or extreme weight loss can also result in irregular periods. Therefore, women have to maintain a healthy weight. Suppose they suspect their weight might be affecting their menstrual period. In that case, they should get advice from a medical specialist from a reputable gynae clinic to help them determine their target healthy weight and devise a proper weight gain or loss plan.
Exercise offers multiple health advantages and helps regulate menstruation. It helps women maintain or reach a healthy weight and is typically recommended.
Findings from a recent clinical trial found that exercise can treat primary dysmenorrhea effectively. In this trial, seventy college students with primary dysmenorrhea have participated. The intervention group carried out thirty minute or aerobic exercise thrice per week for eight weeks. By the end of the trial, participants who performed the exercises experienced less pain related to their menstruation.
One study released in the Journal of Reproductive Biology and Endocrinology reported an association between low vitamin D level to irregular menstruation and proposed that taking vitamin D might help regulate period. Another study also found vitamin D to be an effective treatment against menstrual irregularity for women with PCOS.
B vitamins might also help regular menstrual periods and is usually prescribed to women who are trying to get pregnant. One study published in the American Journal of Clinical Nutrition found that women who eat food sources rich in vitamin B had a considerably lower PMS risk.
Reduce Caffeine Consumption
Study shows that caffeine can increase benign breast disease development. Women with endometriosis, PCOS, fibroids, fibrocystic breasts and ovarian cysts might exacerbate their condition when consuming caffeine.
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 because caffeine reduces uterine blood flow and restricts blood vessels, resulting in decreased menstrual bleeding and a shorter period.
Moreover, drinking caffeinated drinks are 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 symptoms compared to those who do not consume caffeine.
Researchers proposed that a high level of emotional stress is associated with irregular menstruation. Therefore, finding ways to lessen stress may aid a woman to regulate their period. Staying away from stressful circumstances and managing workplace and family expectations can help. When women find avoiding stress to be impossible, they can try engaging in activities that help limit stress on their body.
Women’s menstruation cycle may vary due to various factors. Women with a shorter or longer menstrual period than the normal range are considered to have irregular periods. Fortunately, there are many effective ways to regulate irregular menstruation. If in any doubt, it is better to consult to a good gynaecologist in Singapore to help you address your concerns.