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How to Get Regular Periods Naturally: 7 Effective Home Remedies

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Irregular periods often indicate irregular menstrual cycles that last longer than 28 days or are irregular. A normal menstrual cycle starts after 28 to 35 days and lasts about 4-6 days.

Women or Assigned Females at Birth (AFAB) with irregular periods may have menstruation that lasts more than 35 days or lead to extremely light or heavy bleeding.  

Hormonal imbalance or other medical or psychological issues can cause an imbalance in your menstrual cycle. 

While there are many medical treatments available, you may also try natural remedies at home to help manage your periods. 

Continue reading to discover what causes irregular menstruation and how to get regular periods naturally.

Why Your Periods are Irregular

Several factors can lead to irregular periods, ranging from lifestyle factors to underlying health issues.

These factors mainly include stress, weight fluctuations, an unhealthy diet, intense exercise, Perimenopause, and certain medical conditions like Endometriosis and uterine fibroids.

Stress: High stress levels might affect your hormonal balance, resulting in irregular periods. 

Weight fluctuations: Significant weight changes, whether an increase or decrease, can alter the natural production and balance of these hormones, particularly Estrogen and Progesterone, resulting in irregular menstruation cycles.

Unhealthy diet: Bad eating habits frequently result in Obesity or underweight, both of which can alter hormonal balance and interfere with menstrual cycles.

Intense exercise: Excessive exercise can disturb the body’s hormonal balance, notably Estrogen levels, leading to irregular periods.

Perimenopause: Perimenopause is a phase of menstruation before Menopause. Throughout Perimenopause, the ovaries gradually generate less Estrogen. This hormonal imbalance can disturb normal ovulation and menstrual cycles.

Underlying health issues: Irregular periods may indicate a more serious underlying medical problem. These conditions often include Endometriosis, uterine fibroids, Polycystic Ovary Syndrome (PCOS), and thyroid disorders.

If you want to learn more about PCOS and periods, read Navigating Periods with PCOS and Its Regulation

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  • How to Get Regular Periods Naturally

    Woman drinking waterSource: gettyimages
    Woman drinking water

    Although medical consultation and treatment are essential in overcoming underlying factors leading to irregular menstruation, several natural treatments might help you manage your menstrual period.

    You can effectively manage your irregular menstruation with a healthy diet, proper hydration, stress reduction, a healthy body weight, certain herbal remedies, regular moderate exercise, and healthy sleeping habits.

    Let us now look at these natural remedies for irregular periods in detail.

    Irregular menstruation makes you 19% more likely to develop cardiovascular disease.

    Maintain a Balanced Diet

    Nutrition plays an essential role in maintaining hormonal balance and menstrual regularity. A well-balanced diet packed with fruits, vegetables, whole grains, lean meats, and healthy fats can aid with hormonal health.

    Concentrate on meals rich in iron, calcium, and vitamins, especially B6 and B12. Avoid processed meals, coffee, and sugary snacks, as they can cause hormonal imbalances, leading to irregular periods.

    Stay Hydrated

    Keeping yourself hydrated is essential for maintaining hormonal balance, improving blood circulation, and boosting cellular function. It also aids in the elimination of toxins from your body and overcoming period symptoms. All of these can lead to regular periods.  

    Drinking enough water throughout the day is a simple but effective method to promote general reproductive health and menstrual regularity.

    Manage Stress

    Chronic stress may affect the delicate balance of hormones in the body, especially Cortisol, the major stress hormone. When Cortisol levels rise due to prolonged stress, it can interfere with the synthesis and regulation of other hormones involved in the regulation of the menstrual cycle, including Estrogen and Progesterone. 

    This imbalance can cause irregularities in the menstrual cycle, such as missed periods, lengthy cycles, or prolonged menstrual bleeding. Overcoming stress with relaxation techniques, such as yoga, meditation, and engaging in other stress-reduction activities, can help overcome stress and regulate the menstrual cycle.

    Yoga aids in reducing menstrual pain and psychological symptoms linked with menstruation, such as Anxiety and Depression. It also helps in improving the way of life of women with Primary Dysmenorrhea.

    Maintain a Healthy Body Weight

    Maintaining a healthy body weight is essential for hormonal balance and menstrual consistency in women. Excess body fat, particularly around the belly, might cause an overproduction of Estrogen. 

    This hormonal imbalance can interrupt the menstrual cycle, resulting in irregular periods or even Amenorrhea (a lack of menstruation). Sustaining a healthy body weight with a nutritious diet and exercise can help avoid excess Estrogen production and support hormonal balance.

    Herbal Remedies

    Several herbal remedies, such as ginger, unripe papaya, and cinnamon, are found to regulate menstruation.

    Menstrual abnormalities can occasionally be caused by inflammation in the reproductive system. Ginger includes substances with strong anti-inflammatory effects, such as Gingerol and Zingerone. Hence, consuming ginger may help decrease inflammation, resulting in a better menstruation cycle.

    Irregular insulin levels can disrupt hormone balance, resulting in irregular menstrual periods. Cinnamon includes compounds that can boost insulin sensitivity and help control blood sugar levels. Hence, indirectly, cinnamon may help regulate periods by controlling insulin levels.

    Regular Exercise

    woman doing exercise in the gymSource: pixelshot
    Woman doing exercise

    Regular exercise has a big impact on promoting regular periods. Daily moderate exercise, such as aerobics or brisk walking, can help reduce stress, manage weight, improve blood circulation, and establish hormonal balance, all of which can help regulate your menstrual flow. 

    However, it is important to note that intense workouts, on the other hand, can have the opposite effect and lead to irregular periods, or Amenorrhea.

    Healthy Sleep Habits

    Healthy sleep habits play an important part in maintaining hormonal balance, which is required for regular menstruation. Quality sleep is vital for stress relief and mental health. Chronic stress can alter the Hypothalamic-Pituitary-Adrenal (HPA) axis, causing Cortisol imbalances and associated abnormalities in reproductive hormones. 

    Healthy sleep habits promote relaxation and reduce stress, which helps avoid hormonal changes that can lead to irregular menstrual periods.

    The Hypothalamic-Pituitary-Adrenal (HPA) axis connects three glands: the hypothalamus, pituitary, and adrenal glands.

    Key Notes

    Various physical, psychological, and lifestyle factors can lead to an irregular menstrual cycle. Although occasional irregular periods are not a cause of concern, frequently experiencing irregularities in your menstrual cycle could be an indication of underlying health issues. 

    Besides medical treatments, several natural treatments can aid in regulating your menstrual flow. You can encourage a healthy menstrual cycle by eating a well-balanced diet, minimizing stress, exercising frequently, and incorporating particular foods and herbs that support hormonal balance in your daily regimen. 

    However, it is advisable to consult a certified doctor if your periods are not regular or you are concerned about your reproductive health.

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    Frequently Asked Questions

    How long does a period take to regulate?

    Usually, an Assigned Female at Birth starts menstruating at the age of 12. However, their menstruation may take 6 years or more to become regular.

    Which yoga is best for regulating periods?

    Yoga is one of the most effective ways to regulate your menstruation naturally. Matsyasana (Fish Pose), Dhanurasana (Bow Pose), Malasana (Garland Pose), and Ustrasana (Camel Pose) are the four most popular yoga asanas that can help manage your irregular periods.

    Can apple cider vinegar help regulate the menstrual cycle?

    Yes, apple cider vinegar is found to be helpful in managing insulin levels and weight, especially in women with PCOS, thus aiding in regulating their periods.

    Are there any foods that can help control my periods?

    Yes, foods rich in iron, Omega- fatty acids, and antioxidants can help manage your irregular periods. These foods include spinach, lentils, fish, flaxseeds, and berries.

    When should I visit a doctor about my irregular periods?

    You should consult a doctor immediately if your periods are consistently inconsistent, you have severe period cramps or other unusual symptoms, or you are concerned about your menstrual health and fertility.

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    Photo of author Janet Fudge
    Janet Fudge is a highly skilled and experienced pharmacologist who serves as a contributing writer for With a strong academic background from a premier US University and a passion for helping others, Janet has become a trusted voice in the pharmaceutical world. After completing her Doctor of Pharmacy degree, Janet embarked on a successful career in the pharmaceutical industry, working with various clients, including hospitals, retail pharmacies, and drug manufacturers. Her in-depth knowledge of pharmacology and dedication to patient-centered care has led her to excel in her field. As a writer for, Janet uses her wealth of expertise to provide readers with accurate, reliable, and up-to-date information on various topics related to medicine and healthcare. Her engaging writing style and ability to break down complex topics into easily digestible content make her a valuable resource for healthcare professionals and the general public.
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