Irregular Periods - Maintain a Regular Menstrual Cycle Naturallyby Marcelle Pick, OB/GYN NPAnswers to your questions. To begin with, let me reassure you that most irregular periods are benign. Missed periods, too frequent periods, spotting, or bouts of heavy clotting and bleeding are usually caused by an underlying hormonal imbalance that is easily treated. Most of us have missed a period at one point or another — some with anticipation of a pregnancy, others because of anxiety or tension. At the clinic, we see women who menstruate like clockwork, while others report never having had a regular cycle. One thing is a given, however – shifts in hormonal balance will alter whatever pattern a woman has experienced in the past. Such shifts are especially common in perimenopause. What is an irregular period? At the clinic we answer questions all the time about irregular periods. A textbook period happens every 2. Cycles between 2. A woman may get her period only one to four times a year. Or she might have periods that occur 2- 3 times in a month and involve spotting or extremely heavy flow. Alternatively, she may have heavy episodes of bleeding every 2- 3 months. Irregular periods are simply what is irregular for you. For the most part, we don’t worry at the clinic about a missed period or two over the course of a year. More variation than that may indicate to us the beginning of perimenopause or a disruption of the natural chain of hormonal events that controls menstruation. A wide variety of factors can be responsible for irregular periods, among them: Significant weight gain or loss. Overexercise. Poor nutrition (or a diet too high in carbohydrates)Smoking. Drug use. Caffeine. Excessive alcohol use (interfering with how the liver metabolizes estrogen and progesterone)Eating disorders. Increased stress. Polycystic ovarian syndrome/Estrogen dominance. Uterine abnormalities (fibroids/cysts/polyps/endometriosis)Hormonal imbalances related to perimenopause. Medications. Chemotherapy. Recent childbirth, miscarriage, or D& CBreastfeeding. As you can see, there are many different ways a woman can be irregular for as many different reasons, and it can be very confusing when it happens. Why does being stressed cause irregular periods? When we are stressed, regardless of the source (danger, personal relationships, work, environment) our adrenal glands are designed to secrete the hormone cortisol (read more in our articles in our Adrenal Health section). Cortisol has a direct impact on the sex hormones estrogen, progesterone, and DHEA. Eating disorders, dieting, drug use, and reliance on stimulants like caffeine and alcohol are also interpreted by the body as kinds of stress. Poor nutrition seems to physically change the proteins in the brain so they can no longer send the proper signals for normal ovulation. Am I in menopause if I have irregular periods? Strictly speaking, women aren’t considered menopausal until they have gone for one year without a menstrual period. Easy Healthy Ways to Make Your Menstrual Cycle Regular. These tips for getting regular periods naturally will help you normalize your menstrual cycle, improve your mood, and help you feel healthy again. Balancing your hormones is key to learning how to get a regular period – and the good news is you can regulate your menstrual cycle without taking prescription medications or expensive herbal supplements. Eating the right foods is one of the best and healthiest ways to regulate your periods naturally – especially if you like veggies . Certain foods (including dark leafy greens, castor oil and dark chocolate) can help normalize your menstrual cycle, especially if you have irregular periods or amenorrhea (no periods at all). Knowing what foods make your periods regular will help you feel healthy and happy because they balance your hormones. Here’s some good news about getting your period: “When estrogen is high during their cycle, women are more at ease with themselves,” writes Dr Rebecca Booth in The Venus Week: Discover the Powerful Secret of Your Cycle. But before you can learn how to enjoy your menstrual cycle, first you have to learn how to get regular periods naturally. The best way to learn how to get regular periods naturally is to try different things until you find what works for you. ![]() And, give yourself more than a month or two as a trial period! It’ll take at least three months before your menstrual cycle stabilizes and becomes more predictable. Remember that every woman is different, so what works for some doesn’t work for others. Even if a scientific research study shows that, for example, flax or chia seeds help balance hormones and regulate periods naturally, the same foods may not stabilize your menstrual cycle. If your period is irregular or nonexistent, you won’t benefit from the effects of high estrogen. The point of highest estrogen is your pre- ovulatory stage. If you’re on a 2. This means that pre- ovulation occurs on about days 8- 1. Your first step in regulating your periods is figuring out what’s causing your menstrual problems. Once you determine the cause, you’ll be better able to find an effective treatment. Balance your hormones with healthy omega- 3 fatty acids. The blood vessels in your ovaries are tiny, which makes them vulnerable to damage and poor circulation. Smoking, obesity, and high cholesterol can negatively affect your ovarian blood vessels, which blocks hormones and blood flow. Fish oils enhance blood circulation, reduce damage from free radicals, fight the effects of aging, and increase dopamine (which improves your mood!). Viva Labs Organic Chia Seeds is a nutrient- dense superfood: on a per- gram basis, chia seeds have the highest source of omega- 3 fatty acids (a 3. ![]() ![]() The hormonal benefits of chia seeds include improved insulin sensitivity, stabilized blood sugar levels, and easing blood pressure and blood sugar spikes. An Omega- 3 Fish Oil Supplement can help make your menstrual cycle regular, even though it’s not a food. Dr Booth, author of The Venus Week: Discover the Powerful Secret of Your Cycle. Avoid processed white foods (they do NOT regulate your menstrual cycle!)Most natural foods are not white, so you can assume that if a food is white, it is probably processed to the point of being unhealthy! To make your menstrual cycle regular, avoid white flour, sugar, white potatoes, white bread, white pasta, and white rice. They disrupt your menstrual cycle by creating insulin surges that result in fat storage. This excess fat storage negatively affects ovulation and your periods – and can cause irregular periods. The simple tip on how to get regular periods: stop eating food that is white. Healthy foods such as avocados contain beta- sitosterol, which helps lower blood cholesterol levels. Beta- sitosterol also helps balance cortisol (a stress hormone), and it may also help restore other hormones to normal levels. This is how to get regular periods naturally: eat foods that are not processed, not white, and not in packages! Nuts such as almonds and walnuts are rich in protein, beta- sitosterol, fiber, and other healthy nutrients – but they are high in fat, so go easy on them. According to a research study conducted at the University of Texas Health Science Center and published Nutrition, walnuts contain melatonin. Melatonin promotes better sleep, which will help you feel healthier and happier. To learn which the healthiest and most nutritious veggies that regulate periods, read 2. Best Vegetables to Eat for a Normal Menstrual Cycle. Enjoy healthy herbal teas and juices. Yogi Woman’s Energy Tea contains herbs to help soothe the minor tensions and discomfort of your monthly cycle – so if you’re prone to PMS, you might enjoy this warm brew because it addresses common menstrual discomforts. This natural tea contains Organic Fennel Seed, Organic Ginger Root, Organic Cinnamon Bark, Organic Chamomile Flower, Organic Raspberry Leaf, Organic Anise Seed, Dong Quai Root Extract, Chaste Tree Berry Extract, Juniper Berry Extract, and Organic Parsley Leaf. Another tip on how to regulate your period naturally is to drink nettle leaf tea and green tea. Green tea contains theanine, which blocks the release of cortisol. This is very helpful in curbing the accumulation fat. According to a study published in The American Journal of Clinical Nutrition, green tea extract can increase metabolism and fat burning. It is recommended to have four cups of green tea daily. Eat more protein help you get regular periods. Apollo Munich Maxima health insurance plan offers unique out-patient benefits to take care of your regular illnesses. Get coverage for all medical problems. 10 Ways to Balance Hormones Naturally. Eat Healthy Fats (Including Coconut Oil and Avocados) Eating a variety of foods high in short, medium and long-chain fatty. Beet root is a good home remedy to regularize periods. It supplies all the necessary nutrients to the body and cleanses the body of all the toxins. Home Remedies for Irregular Periods Herbs. Natural herbs and supplements such as black cohosh and dong quai can help alleviate the duration and frequency of many. I’ve been putting cottage cheese on my salad every day at lunch instead of salad dressing. The more you balance your hormones, the more regular your menstrual cycle will be. Plant proteins are especially good for enhancing fertility and hormonal balance: almonds, walnuts, peanuts, cheese, hard boiled eggs, soy chips, hummus, canned sardines, and edamame. Consider soy- based forms of protein. However, soy contains estrogen – so if you have an estrogen- based health issue make sure you talk to your doctor before eating soy to regulate your periods naturally. Home Remedies for Menstruation Problems. Parsley is one of the most effective home remedies for menstruation disorders. Parsley juice can be taken in a dose of 75 ml. Irregular periods are one of the first signs that the body is entering the menopausal transition. For most women, changes in the menstrual cycle are completely normal. Some nutritionists say that when consumed daily, soy can improve heart health. Soy also keeps bones strong, lowers cholesterol, and eases the symptoms of menopause. Asanas to avoid. In a yoga practice there are certain asanas that should be avoided during menstruation. The main type of asanas are inversions. Diet for Constipation. An ideal diet to cure constipation and prevent its recurrence is one that is high in fresh fruits and vegetable, especially those with high. ![]() ![]() Research conducted at the University of Illinois suggests that soy protein might also help with weight management, because it helps increase metabolism and limits the growth of fat cells. Consider taking Vitamin D for regular periods“Vitamin D is a little hard to come by in food,” writes Dr Booth. Eat vitamin D- fortified milk products, tuna, egg yolks, salmon, sardines, and (yuck) cod liver oil. I also drink lots of skim milk, which has vitamin D added. ![]() How to Get Regular Periods. If you aren’t getting enough vitamin D, check out the Vitamin D3 Softgel Supplement. This vitamin improves communication between your cells, which stabilizes your hormones. Vitamin D is also vital in cancer protection – especially breast, colon, ovarian, and prostate cancers. In How to Get Rid of Period Pain Quickly and Easily, I describe in more detail the benefits of Vitamin D for getting regular periods and herbal teas for relieving painful menstrual cramps. To increase your vitamin D and make your menstrual cycle regular, make sure you’re getting enough sunlight. ![]() Where you live and the color of your skin determines how much time you should spend in the sun, but my research tells me that the average North American should spend about 1. If you aren’t getting enough vitamin D and you want to regulate your menstrual cycle, check out the vitamin D supplement above. Enjoy a bite of dark chocolate. Chocolate contains flavenoids, which have estrogen- like activity and help improve circulation by reducing platelet clumping, writes Dr Booth in The Venus Week. Flavenoids also enhance microcirculation in the ovaries and endocrine glands, and increase dopamine (a “feel good” hormone). Not just any old chocolate will do: eat dark chocolate that contains at least 7. But don’t eat too much chocolate. You’ll gain weight and confuse your hormones, which can contribute to irregular periods. Learn how castor oil and hot water bottles help regulate menstrual cycles. Hot Water Bottle to Regulate Your Period. Heritage Store Castor Oil is a new- to- me way to naturally regulate your your menstrual cycle. It’s derived from the seeds of the Castor Oil plant and has been used by many cultures for centuries to promote healing – reproductive system healing in particular. Place the oil- side down on your lower abdomen with a hot- water bottle on top of the flannel pack. Cover with a towel. Do this daily for an hour – but not when you’re getting your period) for a few months. Then, gradually reduce frequency to twice a month. Claudia Welch, author of Balance Your Hormones, Balance Your Life, says your period might become heavier or more painful, but that’s just stagnation clearing from the uterus. Take iron supplements if your periods are heavy. Solgar’s Gentle Iron Vegetable Capsules are iron supplements for women who struggle with anemia (symptoms are fatigue, low energy, low immunity, feelings of heaviness and even depression). Research shows that iron deficiency caused by anemia may affect your physical performance, cognitive function, mood, and overall quality of life. Iron isn’t an expensive supplement — check out the Solgar Gentle Iron 2. MG Vegetable Capsules. I take iron supplements because I have ulcerative colitis, and I had heavy periods. My menstrual cycle was regular, but I didn’t eat enough iron- rich foods. If your periods are both irregular and heavy, you might consider taking iron supplements. One of the common causes of iron deficiency and anemia is heavy bleeding during menstruation. If you don’t get enough iron in your diet or the foods you eat, your body’s iron stores will diminish and you’ll experience fatigue.
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