When your menstrual cycle is unpredictable, it can be more than frustrating. Maybe your period surprised you by arriving early this month. Or it’s a week overdue, and you’re 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 this sounds familiar, you’re not alone. Research suggests up to 25 percent of women deal with irregular periods.
So what causes menstrual irregularities, and is there anything you can do to help get your cycle on track? Here’s what you need to know.
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What Is Considered a Regular Period?
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 — hence why it’s often called “that time of the month” — but anything between 21 and 45 days is considered a normal cycle length. In fact, only 10 to 15 percent of women have cycles that are exactly 28 days.
At the start of each menstrual cycle, you’ll typically have your period for two to seven days. The average period lasts five days, with the heaviest flow on the first two days.
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.
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’t just brush them off.
Irregular Periods: Symptoms
When your cycle deviates from its usual pattern, that’s considered an irregular period. Some common symptoms of an irregular menstrual cycle may include:
- Your cycle is shorter than 21 days or longer than 45 days.
- Your period is earlier or later than usual.
- Your period lasts for more than one week.
- Your cycle length changes each month, so you never really know when to expect your period.
- Your period is heavier or lighter than normal, or you experience bleeding between periods.
- Your PMS symptoms (like cramps, bloating, or headaches) feel worse than usual.
- You get two periods in one month.
- You skip a period.
If you’re having irregular periods, let your doctor know — 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.
“Irregular periods can feel disruptive, but they’re often a sign of something your body is trying to tell you,” says Pamela Tambini, MD, an internal medicine physician and medical director at Engage Wellness. Here are a few factors that can lead to irregular periods.
1. Stress
Research suggests stress can cause fluctuations in your menstrual cycle. “Stress involves the release of cortisol, which can interfere with the hormones responsible for regulating the menstrual cycle,” says Kecia Gaither, MD, FACOG, an OB/GYN and director of Perinatal Services and Maternal Fetal Medicine at NYC Health + Hospitals/Lincoln. “This disruption can lead to delayed or missed periods.”
2. Inflammation
Inflammation can affect hormone production, Gaither says, which can lead to irregular periods. One study 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.
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.
3. Nutrition
Nutrition can play a key role in maintaining healthy hormone balance and promoting regular periods. “Poor eating habits — like an imbalanced diet, excessive calorie restriction, or lack of nutrients — can impact hormonal imbalance,” Gaither says.
4. Weight changes
“Significant weight gain can lead to hormonal imbalances — particularly increased estrogen levels — which may disrupt ovulation and cause irregular periods,” Tambini says. One study found that women with obesity were twice as likely to have irregular periods as women whose BMI fell into the healthy range.
Women who are underweight may also experience disruptions to their menstrual cycle, including irregular or missed periods.
5. Too much or too little exercise
A study of more than 2,600 Danish women found that those who were sedentary were 54 percent more likely to have irregular periods than those who were moderately active.
But it’s also possible to have too much of a good thing — excessive exercise can lead to elevated cortisol levels, which may disrupt your menstrual cycle.
6. Medical conditions
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’re experiencing any other worrisome symptoms, it’s important to talk to a doctor.
5 Ways to Help Regulate Periods Naturally
If you’re dealing with irregular periods, a few simple lifestyle changes may help support hormone balance and regular periods naturally.
“By focusing on healthy lifestyle habits, you can take steps toward restoring balance and improving your overall wellbeing,” Tambini says. “Simple lifestyle adjustments, like balancing rest, exercise, and nutrition, often help restore regular cycles.”
Here are five tips that can help support menstrual regularity.
1. Try a mindfulness meditation exercise
If you’re wondering how to regulate your period naturally, a little stress relief can go a long way. “Practices like deep breathing and yoga can lower cortisol levels,” Tambini says. As an added bonus, research suggests deep breathing exercises may help lessen the discomfort associated with menses.
2. Find a workout routine you enjoy
“Regular physical activity aids to regulate the menstrual cycle by reducing stress, supporting healthy weight, and promoting better blood circulation and hormonal balance,” Gaither says.
Maximize the benefits by finding an activity that helps you relieve stress — like a relaxing Pilates workout to align your breath with your movement, or a short cardio session that gets your heart pumping without spiking your cortisol.
3. Eat a balanced diet
“Staying hydrated and eating regular, balanced meals can help stabilize your energy and hormone levels,” Tambini says. “Focus on whole foods — fill your plate with fruits, vegetables, lean proteins, and healthy fats.”
And Gaither suggests limiting foods that may be linked to inflammation, such as processed foods and added sugar. You may also want to cut back on your consumption of canned foods and plastic water bottles, since the containers may contain endocrine-disrupting chemicals that can affect hormone balance.
4. Consider supplements to help support healthy hormones*
A few vitamins, minerals, and herbal supplements in particular may have positive effects on hormone balance and regular menstruation. These include:*
- Vitamin D. “Vitamin D is crucial for hormone production, and deficiency can lead to irregular cycles,” Gaither says. One study found that women with lower levels of vitamin D were five times more likely to have menstrual irregularities compared to women with healthy vitamin D levels.
- Magnesium. This mineral may help to alleviate PMS symptoms and support hormone balance, Gaither says. Research suggests magnesium may also improve the body’s response to stress.
- B vitamins. B vitamins help your body convert nutrients into energy, and they may also help to lessen PMS symptoms like bloating, headaches, and mood swings.
- Ashwagandha. This herb has adaptogenic properties that can boost your body’s ability to adapt to the effects of stress. Research suggests ashwagandha can help to lower cortisol levels.
- Rhodiola. Another adaptogenic herb, rhodiola can help to support overall wellbeing with its antioxidant effects.
5. Aim to maintain a healthy weight
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 nutrient-rich meals and a consistent workout schedule (around 25 minutes per day of moderate activity). “Track your progress and monitor how changes in diet and activity impact your cycle over time,” she says.
*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.
