Unpredictability of your menstrual cycle can lead to increased frustration. You may have been surprised when your period started earlier this month. Or maybe it's a week past your deadline and you're starting to get a late-stage panic. You may suddenly become heavier or lighter than usual, or your premenstrual symptoms may become particularly severe.

If any of this sounds familiar, you're not alone. Studies show that up to 25% of women Deal with irregular periods.

So what causes menstrual irregularities, and is there anything you can do to help normalize your cycle? Here's what you need to know:

What is considered a regular period?

The menstrual cycle is measured from the first day of your period to the first day of your next period. The average cycle is approximately 28 days. Hence why it is often called “that time of the month.” Between 21 and 45 days This is considered a normal cycle length. Actually, just 10-15% A woman's cycle is exactly 28 days.

When each menstrual cycle begins, you will typically have your period for 2 to 7 days. that average period It lasts for 5 days, with the highest flow occurring during the first 2 days.

This means that the definition of a regular period can vary widely from person to person. So instead of worrying about averages, track consistency. Regardless of whether your cycle is 25 or 42 days long, if your periods come like clockwork, it's considered a regular menstrual cycle.

Some changes are normal. However, tell your doctor if the length of your cycle changes from month to month, if your flow is unpredictable, or if you suddenly skip a period. Irregular periods may be a sign of an underlying health problem, so don't ignore them.

Irregular Menstruation: Symptoms

If your cycle deviates from the usual pattern, it is considered irregular. portion common symptoms Irregular menstrual cycles may include:

• Your menstrual cycle is shorter than 21 days or longer than 45 days.
• Your period comes earlier or later than usual.
• Your period lasts more than a week.
• Because your menstrual cycle changes every month, you never know when you'll get your period.
• Your periods may be heavier or lighter than usual, or you may experience bleeding between periods.
• PMS symptoms (cramps, bloating, headaches, etc.) become worse than usual.
• You will have two periods a month.
• Skip the period.

Tell your doctor if you have irregular periods, especially if you miss three or more periods in a row, your cycle changes from month to month, or your period lasts longer than a week.

Causes of irregular menstruation​

“Irregular periods may feel intrusive, but they are often a sign of your body trying to tell you,” she says. Pamela Tambini, MDis an internist and medical director of Engage Wellness. Some factors that can lead to irregular periods include:

1. Stress

According to research Stress can cause fluctuations in your menstrual cycle. “Stress is associated with: cortisol release“This can interfere with the hormones responsible for regulating the menstrual cycle.” Kecia Gaither, MD, FACOGis an obstetrician-gynecologist and director of perinatal services and maternal fetal medicine at NYC Health + Hospitals/Lincoln. “This disruption can cause delayed or missed periods.”

2. Inflammation

Inflammation can affect hormone production, leading to irregular periods, Gaither says. one study They found that women with high levels of inflammatory markers were more than three times more likely to have menstrual cycles longer than 35 days compared to women with low levels of inflammation.

Inflammation can be caused by a variety of factors, including injury, infection, diet, alcohol consumption, and certain medical problems. If you think you may be developing chronic inflammation, contact your health care provider.

3. Nutrition

Nutrition can play an important role in staying healthy hormone balance And it encourages regular menstruation. “Poor eating habits – unbalanced eating habits, excessive eating habits calorie restrictionAlternatively, nutrient deficiencies may contribute to hormonal imbalances,” says Gaither.

4. Weight changes

“Significant weight gain can lead to hormonal imbalances, especially increased estrogen levels, which can disrupt ovulation and cause irregular periods,” says Tambini. One study found that obese women 2x the odds As a woman with a low BMI, you may experience irregular menstruation. healthy range.

Women are underweight It may also cause disruptions in your menstrual cycle, such as irregular or missed periods.

5. Too much or too little exercise

A study of more than 2,600 Danish women found that those who lead a sedentary lifestyle 54% more likely Menstruation is more irregular than in moderately active people.

But it's also possible to have too much of a good thing. Excessive exercise can lead to: Elevated cortisol levelsThis is disrupt the menstrual cycle.

6. Disease

Underlying conditions such as PCOS, endometriosis, and certain thyroid problems can affect your menstrual cycle. It is important to consult your doctor if you suspect that your irregular menstruation is caused by a medical condition or if you experience other worrying symptoms.

5 ways to help regulate your period naturally​​​

If you're experiencing irregular periods, a few simple lifestyle changes can help naturally support hormonal balance and regular periods.

“By focusing on a healthy lifestyle, you can move toward restoring balance and improving your overall well-being,” says Tambini. “Simple lifestyle adjustments, such as balancing rest, exercise and nutrition, can often help restore regular cycles.”

Here are five tips to help support regular menstruation:

1. Try mindfulness meditation exercises

If you're wondering how to regulate your period naturally, a little stress relief can go a long way. “Do exercises like deep breathing. yoga It can lower cortisol levels,” says Tambini. As an added bonus, According to research Deep breathing exercises can help reduce discomfort associated with menstruation.

2. Find your favorite exercise routine

“Regular physical activity helps regulate your menstrual cycle by reducing stress, maintaining a healthy weight, and promoting better blood circulation and hormonal balance,” says Gaither.

Maximize the benefits by finding activities that help relieve stress, such as relaxation. pilates exercise Match your breathing with your movements short cardio session It gets your heart pumping without stimulating cortisol.

3. Eat a balanced diet

“Stay hydrated Eating regular, balanced meals helps stabilize energy and hormone levels,” says Tambini. “Focus on whole foods. Fruits, vegetables on a plate, lean proteinand healthy fats.”

And Gaither suggests limiting foods that may be unhealthy. Associated with inflammationsuch processed food and added sugar. It is also recommended to reduce consumption of canned food and plastic water bottles. endocrine disrupting chemicals May affect hormonal balance.

4. Consider supplements to help support healthy hormones*

In particular, several vitamins, minerals, and herbal supplements can have a positive effect on hormonal balance and regular menstruation. This includes:*

• Vitamin D. “Vitamin D It’s very important for hormone production, and a deficiency can lead to irregular cycles,” says Gaither. One study found that women with low vitamin D levels 5 times more likely Menstrual irregularities compared to women with healthy vitamin D levels.
• magnesium. This mineral may help relieve PMS symptoms and balance hormones, says Gaither. Studies have shown that magnesium also Improves the body's response to stress.
• Vitamin B. Vitamin B helps the body convert nutrients into energy. PMS symptoms Bloating, headaches, mood changes, etc.
• Ashwagandha. In this hub tonic It's a trait that can improve the body's ability to adapt to the effects of stress. According to research Ashwagandha may help lower cortisol levels.
• Rhodiola. Another adaptogenic herb, Rhodiola may help support overall well-being by: antioxidant effect.

5. Aim to maintain a healthy weight

Weight management plays an important role in supporting hormonal balance and regular menstruation. To help you lose or maintain healthy weight, Tambini recommends a combination of: nutritious meal and a consistent exercise schedule (about 25 minutes of moderate activity per day). “Track your progress and monitor how changes in your eating habits and activity affect your cycle over time,” she says.

*These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease.