A menstrual cycle is counted from the first day of a period to the first day of the next. The average menstrual cycle is 28 days, but
Your periods are still considered regular if they come every 24 to 38 days. Your periods are considered irregular if the time between periods keeps changing and your periods come earlier or later.
Treatment depends on finding 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 eight science-backed home remedies for irregular periods.
What causes irregular periods?
There are a variety of reasons why you may be experiencing menstrual irregularity. Excessively heavy, irregular, or prolonged periods is called menorrhagia.
Common symptoms include a period that lasts longer than 7 days or bleeding that’s so heavy you have to change your period product every hour.
Causes of menorrhagia may include:
- Medications. Some anti-inflammatory or hormone medications can affect menstrual bleeding. Heavy bleeding is also a side effect of the IUD birth control.
- Hormone imbalances. An excess of the hormones progestin or estrogen, which regulate the lining of the uterus, may cause heavy bleeding. Hormone imbalances occur most frequently in girls who have recently started menstruating or women approaching menopause.
- Medical conditions. Pelvic inflammatory disease (PID), endometriosis, inherited blood disorders, and benign growths and cancers have all been found to possibly cause menstrual irregularity.
How to get regular periods naturally
1. Practice yoga
Yoga has been shown to be an effective treatment for different menstrual issues. A
If you’re new to yoga, you can look for online yoga videos for beginner or level 1 yoga. 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.
2. Maintain a healthy weight
Changes in your weight can affect your period. If you’re in a larger body, losing weight
Alternatively, extreme weight loss or being underweight can cause irregular menstruation. That’s why it’s important to maintain a moderate weight.
People who menstruate and have obesity are also more likely to
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.
3. Exercise regularly
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 2021 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.
4. Spice things up with ginger
Ginger is used as a home remedy for treating irregular periods, but there isn’t any scientific evidence to show that it works. However, ginger does seem to have other benefits related to menstruation, primarily related to relieving pain.
Taking 750 to 2,000 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.
5. Add some cinnamon
Cinnamon appears to be beneficial for a variety of menstrual issues.
Research from 2014 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.
Cinnamon is generally regarded as a safe and effective natural treatment for young women with primary dysmenorrhea.
6. Get your daily dose of vitamins
Vitamin D is often added to some foods, including milk and other dairy products and cereal. You can also get vitamin D from sun exposure or through supplementation.
B vitamins may also lower the risk of premenstrual symptoms. A
When using a supplement, follow the instructions on the packaging, and only buy supplements from reputable sources. You should also talk with your doctor to get the go-ahead before adding any new vitamins or supplements into your diet.
7. Drink apple cider vinegar daily
Apple cider has a bitter taste, which may be difficult for some people to consume. If you want to try taking it but have a hard time with the flavor, you can try diluting it with water and adding a tablespoon of honey.
8. Eat pineapple
Pineapple is a popular home remedy for menstrual issues. It contains bromelain, an enzyme that is claimed to soften the lining of the uterus and regulate your periods, though this hasn’t been proven.
Bromelain may have anti-inflammatory and pain-relieving properties, although there’s no real evidence to support its effectiveness for alleviating menstrual cramps and
When should I see a doctor?
Home remedies can be useful, but you should still see your gynecologist for a regular checkup.
However, you should make an appointment if you’re experiencing any of these symptoms:
- bleeding or spotting between periods, after sex, while pregnant, or after menopause
- if your periods consistently last longer than a week
- if you need to change your period product every hour for several hours in a row
- severe pain
- abnormal vaginal discharge or odor
- unexplained weight loss or gain
- unusual hair growth
- new acne
- nipple discharge
Your doctor may also recommend medication or some other type of treatment depending on the cause of your irregular periods. Some possible causes include:
The bottom line
You may be able to get your menstrual cycle back on track with some lifestyle changes and home remedies. Scientific evidence is limited, however, and only a few natural remedies have been scientifically proven to regulate your menstrual period.
If you’re concerned about your irregular periods, speak with your doctor.