{"id":12804,"date":"2024-12-28T02:09:13","date_gmt":"2024-12-27T19:09:13","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=12804"},"modified":"2024-12-28T02:09:13","modified_gmt":"2024-12-27T19:09:13","slug":"how-to-get-regular-periods-naturally-5-lifestyle-changes","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=12804","title":{"rendered":"How to Get Regular Periods Naturally\u200b\u200b\u200b: 5 Lifestyle Changes"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<p data-pm-slice=\"1 1 []\">When your menstrual cycle is unpredictable, it can be more than frustrating. Maybe your period surprised you by arriving early this month. Or it\u2019s a week overdue, and you\u2019re starting to have that late-period panic. Maybe your flow is suddenly heavier or lighter than normal, or your premenstrual symptoms are particularly intense.<\/p>\n<p>If any of this sounds familiar, you\u2019re not alone. Research suggests up to <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1521693415002266\" target=\"_blank\" rel=\"noopener\">25 percent of women<\/a> deal with irregular periods.<\/p>\n<p>So what causes menstrual irregularities, and is there anything you can do to help get your cycle on track? Here\u2019s what you need to know.<\/p>\n<div class=\"shakeology_ad clearfix\">Get relief from symptoms of hormonal imbalance \u2014 like irregular periods \u2014 with Belle Vitale, a complete lifestyle program. <a href=\"https:\/\/www.bodi.com\/us\/en\/s\/fitness\/belle-vitale?ICID=BLOG_BELLE\" target=\"_blank\" rel=\"noopener\">Click here to learn more.<\/a><\/div>\n<h2>What Is Considered a Regular Period?<\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-178861\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/12\/27102423\/irregular-periods-600-regular-period.jpg\" alt=\"looking at menstrual calendar | \" width=\"600\" height=\"400\"\/><\/p>\n<p>Your menstrual cycle is measured from the first day of your period to the first day of your next period. The average cycle is right around 28 days \u2014\u00a0hence why it\u2019s often called \u201cthat time of the month\u201d \u2014 but anything <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35527220\" target=\"_blank\" rel=\"noopener\">between 21 and 45 days<\/a> is considered a normal cycle length. In fact, only <a title=\"10 to 15 percent\" href=\"https:\/\/www.merckmanuals.com\/home\/women-s-health-issues\/biology-of-the-female-reproductive-system\/menstrual-cycle\" target=\"_blank\" rel=\"noopener\">10 to 15 percent<\/a> of women have cycles that are exactly 28 days.<\/p>\n<p>At the start of each menstrual cycle, you\u2019ll typically have your period for two to seven days. The <a href=\"https:\/\/www.nhs.uk\/conditions\/periods\" target=\"_blank\" rel=\"noopener\">average period<\/a> lasts five days, with the heaviest flow on the first two days.<\/p>\n<p>That means the definition of a regular period can vary pretty widely from person to person. So instead of worrying about averages, track consistency. Whether you have a 25-day cycle or a 42-day cycle, as long as your period usually arrives like clockwork, that would be considered a regular period cycle.<\/p>\n<p>Some slight variations are normal. But if the length of your cycle changes every month, or your flow is unpredictable, or you suddenly skip a period, let your doctor know. Irregular periods can be a sign of an underlying health issue, so don\u2019t just brush them off.<\/p>\n<h2>Irregular Periods: Symptoms<\/h2>\n<p>When your cycle deviates from its usual pattern, that\u2019s considered an irregular period. Some <a href=\"https:\/\/www.nhs.uk\/conditions\/irregular-periods\/\" target=\"_blank\" rel=\"noopener\">common symptoms<\/a> of an irregular menstrual cycle may include:<\/p>\n<ul>\n<li>Your cycle is shorter than 21 days or longer than 45 days.<\/li>\n<li>Your period is earlier or later than usual.<\/li>\n<li>Your period lasts for more than one week.<\/li>\n<li>Your cycle length changes each month, so you never really know when to expect your period.<\/li>\n<li>Your period is heavier or lighter than normal, or you experience bleeding between periods.<\/li>\n<li>Your PMS symptoms (like cramps, bloating, or headaches) feel worse than usual.<\/li>\n<li>You get two periods in one month.<\/li>\n<li>You skip a period.<\/li>\n<\/ul>\n<p>If you\u2019re having irregular periods, let your doctor know \u2014 especially if you skip three or more periods in a row, or your cycle changes each month, or your periods last longer than a week.<\/p>\n<h2>Causes of Irregular Periods\u200b\u200b<\/h2>\n<p>\u201cIrregular periods can feel disruptive, but they\u2019re often a sign of something your body is trying to tell you,\u201d says <a href=\"https:\/\/engagewellnessnow.com\/contributor\/dr-pamela-tambini\/\" target=\"_blank\" rel=\"noopener\">Pamela Tambini, MD<\/a>, an internal medicine physician and medical director at Engage Wellness. Here are a few factors that can lead to irregular periods.<\/p>\n<h3>1. Stress<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-178860\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/12\/27102416\/irregular-periods-600-stress.jpg\" alt=\"stressed woman at desk | Irregular Periods\" width=\"600\" height=\"420\"\/><\/p>\n<p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10771141\" target=\"_blank\" rel=\"noopener\">Research suggests<\/a> stress can cause fluctuations in your menstrual cycle. \u201cStress involves the <a title=\"cortisol\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-to-lower-cortisol-naturally\" target=\"_blank\" rel=\"noopener\">release of cortisol<\/a>, which can interfere with the hormones responsible for regulating the menstrual cycle,\u201d says <a href=\"http:\/\/www.keciagaither.com\" target=\"_blank\" rel=\"noopener\">Kecia Gaither, MD, FACOG<\/a>, an OB\/GYN and director of Perinatal Services and Maternal Fetal Medicine at NYC Health + Hospitals\/Lincoln. \u201cThis disruption can lead to delayed or missed periods.\u201d<\/p>\n<h3>2. Inflammation<\/h3>\n<p>Inflammation can affect hormone production, Gaither says, which can lead to irregular periods. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36244407\/\" target=\"_blank\" rel=\"noopener\">One study<\/a> found that women with higher levels of inflammation markers were more than three times more likely to have cycles that were longer than 35 days when compared to women with low levels of inflammation.<\/p>\n<p>Inflammation can be caused by a number of factors, including injury, infection, diet, alcohol consumption, and certain medical issues. Consult a healthcare provider if you think you may be experiencing chronic inflammation.<\/p>\n<h3>3. Nutrition<\/h3>\n<p>Nutrition can play a key role in maintaining healthy <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/hormonal-imbalance-symptoms\" target=\"_blank\" rel=\"noopener\">hormone balance<\/a> and promoting regular periods. \u201cPoor eating habits \u2014 like an imbalanced diet, excessive <a title=\"calorie restriction\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-beneficial-is-calorie-restriction\" target=\"_blank\" rel=\"noopener\">calorie restriction<\/a>, or lack of nutrients \u2014 can impact hormonal imbalance,\u201d Gaither says.<\/p>\n<h3>4. Weight changes<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-178859\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/12\/27102410\/irregular-periods-600-weight-gain.jpg\" alt=\"woman weighing herself | Irregular Periods\" width=\"601\" height=\"400\"\/><\/p>\n<p>\u201cSignificant weight gain can lead to hormonal imbalances \u2014 particularly increased estrogen levels \u2014 which may disrupt ovulation and cause irregular periods,\u201d Tambini says. One study found that women with obesity were <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9449629\" target=\"_blank\" rel=\"noopener\">twice as likely<\/a> to have irregular periods as women whose BMI fell into the <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-healthy-weight\" target=\"_blank\" rel=\"noopener\">healthy range<\/a>.<\/p>\n<p>Women who are <a title=\"underweight\" href=\"https:\/\/www.womenshealth.gov\/healthy-weight\/underweight\" target=\"_blank\" rel=\"noopener\">underweight<\/a> may also experience disruptions to their menstrual cycle, including irregular or missed periods.<\/p>\n<h3>5. Too much or too little exercise<\/h3>\n<p>A study of more than 2,600 Danish women found that those who were sedentary were <a title=\"54% more likely\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3751379\" target=\"_blank\" rel=\"noopener\">54 percent more likely<\/a> to have irregular periods than those who were moderately active.<\/p>\n<p>But it\u2019s also possible to have too much of a good thing \u2014\u00a0excessive exercise can lead to <a title=\"elevated cortisol levels\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8555925\/\" target=\"_blank\" rel=\"noopener\">elevated cortisol levels<\/a>, which may <a title=\"mess with your menstrual cycle\" href=\"https:\/\/www.kelsey-seybold.com\/your-health-resources\/blog\/hormonal-imbalance-the-stress-effect#:~:text=High%20cortisol%20also%20lowers%20estrogen,%2C%20moodiness%2C%20and%20other%20issues.\" target=\"_blank\" rel=\"noopener\">disrupt your menstrual cycle<\/a>.<\/p>\n<h3>6. Medical conditions<\/h3>\n<p>Underlying conditions such as PCOS, endometriosis, and certain thyroid issues can affect the menstrual cycle. If you suspect your irregular periods may be caused by a medical condition, or you\u2019re experiencing any other worrisome symptoms, it\u2019s important to talk to a doctor.<\/p>\n<h2>5 Ways to Help Regulate Periods Naturally\u200b\u200b\u200b<\/h2>\n<p>If you\u2019re dealing with irregular periods, a few simple lifestyle changes may help support hormone balance and regular periods naturally.<\/p>\n<p>\u201cBy focusing on healthy lifestyle habits, you can take steps toward restoring balance and improving your overall wellbeing,\u201d Tambini says. \u201cSimple lifestyle adjustments, like balancing rest, exercise, and nutrition, often help restore regular cycles.\u201d<\/p>\n<p>Here are five tips that can help support menstrual regularity.<\/p>\n<h3>1. Try a mindfulness meditation exercise<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-178858\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/12\/27102403\/irregular-periods-600-mindfulness.jpg\" alt=\"woman leaning back in chair relaxing | Irregular Periods\" width=\"601\" height=\"401\"\/><\/p>\n<p>If you\u2019re wondering how to regulate your period naturally, a little stress relief can go a long way. \u201cPractices like deep breathing and <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/benefits-of-yoga\" target=\"_blank\" rel=\"noopener\">yoga<\/a> can lower cortisol levels,\u201d Tambini says. As an added bonus, <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10098011\" target=\"_blank\" rel=\"noopener\">research suggests<\/a> deep breathing exercises may help lessen the discomfort associated with menses.<\/p>\n<h3>2. Find a workout routine you enjoy<\/h3>\n<p>\u201cRegular physical activity aids to regulate the menstrual cycle by reducing stress, supporting healthy weight, and promoting better blood circulation and hormonal balance,\u201d Gaither says.<\/p>\n<p>Maximize the benefits by finding an activity that helps you relieve stress \u2014\u00a0like a relaxing <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-pilates\" target=\"_blank\" rel=\"noopener\">Pilates workout<\/a> to align your breath with your movement, or a <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-liss-cardio\" target=\"_blank\" rel=\"noopener\">short cardio session<\/a> that gets your heart pumping without spiking your cortisol.<\/p>\n<h3>3. Eat a balanced diet<\/h3>\n<p>\u201c<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/25-ways-drink-water\" target=\"_blank\" rel=\"noopener\">Staying hydrated<\/a> and eating regular, balanced meals can help stabilize your energy and hormone levels,\u201d Tambini says. \u201cFocus on whole foods \u2014\u00a0fill your plate with fruits, vegetables, <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/lean-protein-foods\" target=\"_blank\" rel=\"noopener\">lean proteins<\/a>, and <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/are-you-eating-enough-healthy-fats\" target=\"_blank\" rel=\"noopener\">healthy fats<\/a>.\u201d<\/p>\n<p>And Gaither suggests limiting foods that may be <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9471313\/\" target=\"_blank\" rel=\"noopener\">linked to inflammation<\/a>, such as <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/ultra-processed-foods\" target=\"_blank\" rel=\"noopener\">processed foods<\/a> and <a title=\"added sugar\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/natural-sugar-vs-added-sugar\" target=\"_blank\" rel=\"noopener\">added sugar<\/a>. You may also want to cut back on your consumption of canned foods and plastic water bottles, since the containers may contain <a href=\"https:\/\/www.endocrine.org\/topics\/edc\/what-edcs-are\/common-edcs\" target=\"_blank\" rel=\"noopener\">endocrine-disrupting chemicals<\/a> that can affect hormone balance.<\/p>\n<h3>4. Consider supplements to help support healthy hormones*<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-178857\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/12\/27102356\/irregular-periods-600-supplements.jpg\" alt=\"woman taking supplements | Irregular Periods\" width=\"600\" height=\"400\"\/><\/p>\n<p>A few vitamins, minerals, and herbal supplements in particular may have positive effects on hormone balance and regular menstruation. These include:*<\/p>\n<ul>\n<li><strong>Vitamin D.<\/strong> \u201c<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/foods-high-in-vitamin-d\" target=\"_blank\" rel=\"noopener\">Vitamin D<\/a> is crucial for hormone production, and deficiency can lead to irregular cycles,\u201d Gaither says. One study found that women with lower levels of vitamin D were <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6265788\" target=\"_blank\" rel=\"noopener\">five times more likely<\/a> to have menstrual irregularities compared to women with healthy vitamin D levels.<\/li>\n<li><strong>Magnesium.<\/strong> This mineral may help to alleviate PMS symptoms and support hormone balance, Gaither says. Research suggests magnesium may also <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7761127\/\" target=\"_blank\" rel=\"noopener\">improve the body\u2019s response to stress<\/a>.<\/li>\n<li><strong>B vitamins.<\/strong> B vitamins help your body convert nutrients into energy, and they may also help to lessen <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21346091\/\" target=\"_blank\" rel=\"noopener\">PMS symptoms<\/a> like bloating, headaches, and mood swings.<\/li>\n<li><strong>Ashwagandha.<\/strong> This herb has <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-are-adaptogens\" target=\"_blank\" rel=\"noopener\">adaptogenic<\/a> properties that can boost your body\u2019s ability to adapt to the effects of stress. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10671406\/\" target=\"_self\" rel=\"noopener\">Research suggests<\/a> ashwagandha can help to lower cortisol levels.<\/li>\n<li><strong>Rhodiola.<\/strong> Another adaptogenic herb, rhodiola can help to support overall wellbeing with its <a title=\"antioxidant effects\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9228580\/#sec4-molecules-27-03902\" target=\"_blank\" rel=\"noopener\">antioxidant effects<\/a>.<\/li>\n<\/ul>\n<h3>5. Aim to maintain a healthy weight<\/h3>\n<p>Weight management plays an important role in supporting hormone balance and regular menstruation. To help with healthy weight loss or maintenance, Tambini recommends a combination of <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/essential-nutrients-explainer\" target=\"_blank\" rel=\"noopener\">nutrient-rich meals<\/a> and a consistent workout schedule (around 25 minutes per day of moderate activity). \u201cTrack your progress and monitor how changes in diet and activity impact your cycle over time,\u201d she says.<\/p>\n<p>\u00a0<\/p>\n<p><em>*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.<\/em><\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/irregular-periods\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When your menstrual cycle is unpredictable, it can be more than frustrating. Maybe your period surprised you by arriving early this month. Or it\u2019s a week overdue, and you\u2019re starting to have that late-period panic. Maybe your flow is suddenly heavier or lighter than normal, or your premenstrual symptoms are particularly intense. If any of &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-12804","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12804","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12804"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12804\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12804"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12804"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12804"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}