Recommendations for Irregular Menstrual Periods
What is Irregular Menstruation?
The menstrual cycle is counted from the first day of one menstrual period to the next menstrual period. The average menstrual cycle is 28 days, but this can vary from woman to woman and from month to month.
Your periods are considered regular if you menstruate every 24 to 38 days. If the time between periods keeps changing and your periods come earlier or later, your periods are considered irregular.
What Is Good For Irregular Menstruation?
Treatment depends on figuring 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 learn 8 science-backed home remedies for irregular periods.
1. Do Yoga
Yoga has been shown to be an effective treatment for menstrual problems. A 2013 study of 126 participants found that between 35 and 40 minutes, 5 days a week for 6 months, lowered hormone levels related to irregular menstruation.
Yoga has also been shown to reduce menstrual pain and symptoms such as menstrual-related emotional depression and anxiety, and improve quality of life in women with primary dysmenorrhea. Women with primary dysmenorrhea experience extreme pain before and during their menstrual period.
If you’re new to yoga, you can look for a studio that offers beginner or level 1 yoga. Once you’ve learned how to do a few moves properly, you can continue with classes or do yoga from home using videos or routines you find online.
Practicing yoga for 35 to 40 minutes a day, 5 times a week can help regulate hormones and menstrual cycles. Yoga can also help reduce premenstrual symptoms.
2. Maintain Your Healthy Weight
Changes in your weight can affect your menstrual periods. If you are overweight or obese, losing weight can help regulate your periods.
Alternatively, excessive weight loss or being underweight can cause irregular menstrual bleeding. Therefore, it is important to maintain a healthy weight.
Overweight women are also more likely to have irregular periods and experience heavier bleeding and pain than women of a healthy weight. This is due to the effect of fat cells on hormones and insulin.
If you suspect your weight is affecting your menstrual periods, you should talk to your doctor. Your doctor can help you set a healthy target weight and develop a weight loss or gain strategy.
3. Exercise Regularly
Exercise has many health benefits that can help with your menstrual periods. It can help you reach or maintain a healthy weight and is often recommended as part of a treatment plan for polycystic ovary syndrome (PCOS). PCOS can cause menstrual irregularity.
The results of a recent clinical trial showed that exercise can effectively treat primary dysmenorrhea. 70 university students with primary dysmenorrhea participated in the study. The intervention group did 30 minutes of aerobic exercise 3 times a week for 8 weeks. At the end of the study, women who did the exercises reported less pain associated with their menstrual periods.
More research is needed to understand how exercise affects menstruation and what direct effects it may have on regulating your period.
Exercise can help control your weight, which can help regulate your menstrual periods. It can also reduce pain before and during your period.
4. Ginger Spice
Ginger is used as a home remedy to treat irregular menstrual periods, but there is no scientific evidence to show that it works. Ginger seems to have other menstrual-related benefits.
Results of a study of 92 women with heavy menstrual bleeding showed that daily ginger supplements can help reduce the amount of blood lost during menstruation. This is a small study that only looked at high school-aged girls, so more research is needed.
Taking 750 to 2,000 mg of ginger powder in the first 3 or 4 days of your menstrual period has been shown to be an effective treatment for painful periods.
Another study found that taking premenstrual ginger relieved the mood, physical, and behavioral symptoms of premenstrual syndrome (PMS).
Although often used as a home remedy for irregular menstrual periods, there is no scientific evidence to support claims that ginger can treat irregular menstrual periods. However, it has been found to help relieve PMS symptoms.
Cinnamon appears to be beneficial for a variety of menstrual problems.
A 2014 study found that it helps regulate menstrual cycles and is an effective treatment option for women with PCOS, but the study was limited by the small number of participants.
It has also been shown to significantly reduce menstrual pain and bleeding and alleviate nausea and vomiting associated with primary dysmenorrhea.
Cinnamon can help regulate menstrual cycles and reduce menstrual bleeding and pain. It can also help treat PCOS.
6. Get Your Daily Dose of Vitamins
A study published in 2015 linked low vitamin D levels with irregular menstrual periods and suggested that taking vitamin D may help regulate menstruation.
Another study found that it was effective in treating menstrual irregularity in women with PCOS.
Vitamin D also has other health benefits, including reducing the risk of certain diseases, aiding weight loss and reducing depression.
Vitamin D is often added to certain foods, including milk and other dairy products and cereal. You can also get vitamin D from the sun or through supplements.
B vitamins are often prescribed to women trying to conceive and may help regulate your periods, but more research is needed to confirm these claims.
B vitamins can also reduce the risk of premenstrual symptoms. A 2011 study found that women who consumed dietary sources of B vitamins had a significantly lower risk of PMS.
Another study from 2016 shows that women who take 40mg of vitamin B-6 and 500mg of calcium daily experienced a reduction in PMS symptoms.
When using a vitamin supplement, follow the directions on the packaging and only buy supplements from reputable sources.
Low vitamin D levels can increase your risk of period irregularity. Taking a daily vitamin D supplement can help regulate your menstrual cycle. B vitamins can also help reduce PMS and regulate menstrual cycles.
7. Drinking Apple Cider Vinegar Daily
Results of a study published in 2013 showed that drinking 0.53 oz (15 ml) of apple cider vinegar daily can restore ovulation menstruation in women with PCOS. Because this particular study included only seven participants, more research is needed to confirm these results.
Apple cider vinegar may also help you lose weight and lower blood sugar and insulin levels.
Drinking 1/8 cup (15 grams) of apple cider vinegar daily may help regulate menstrual bleeding in women with PCOS.
Apple juice has a bitter taste, which may be difficult for some people to consume. If you’re trying to take it but have a hard time with the flavor, you can try diluting it with water and adding a tablespoon of honey.
Pineapple is a popular home remedy for menstrual problems. It contains bromelain, an enzyme claimed to soften the lining of the uterus and regulate your periods, but this has not been proven.
Bromelain may have anti-inflammatory and pain-relieving properties, although there is no real evidence to support its effectiveness for relieving menstrual cramps and headaches.
Eating pineapple can help you get your recommended daily servings of fruit. One serving (80 grams) of pineapple counts as one serving of fruit. The general recommendation is to eat at least 5.1 cup (80 gram) servings of fruit per day.
It is believed that pineapple helps regulate periods, but there is little scientific evidence to support this claim. An enzyme in pineapple may help relieve some premenstrual symptoms, such as cramps and headaches.
When to Get Help
You’ve probably experienced some irregularity in your menstrual cycles at some point in your life. You don’t always need to see a doctor for these situations.
You should see your doctor if:
- if your period suddenly becomes irregular
- if you have not had a period for three months
- If you menstruate more than once in 21 days
- If you do not have a period for more than 35 days
- your periods are unusually heavy or painful
- if your periods last longer than a week
Depending on the cause of your irregular periods, your doctor may recommend medication or other treatment. Some possible causes are:
- birth control
- thyroid problems
- eating disorders
With some lifestyle changes and home remedies, you can get your menstrual cycle back in order. However, scientific evidence is limited, and only a few natural remedies to regulate your menstrual cycle have been scientifically proven. If you are suffering from irregular menstrual periods, you should talk to your doctor.
Healthline, 8 Science-Backed Home Remedies for Irregular Periods, 2018