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Menstrual cycles, although they generally follow a similar pattern, can exhibit variations from one woman to another.

While some variation in cycle length is normal, irregular periods can leave many of us wondering what’s going on with our bodies.

What are Irregular Periods?

Irregular periods, also known as oligomenorrhea, refer to menstrual cycles that deviate from the typical 21 to 35-day cycle. This can manifest in several ways, such as:

  • Menstrual cycles occurring less than 21 days or exceeding 35 days apart.
  • Periods that are consistently heavy or light
  • Unpredictable variations in cycle length
  • Missed periods or extended gaps between cycles

Occasional irregularities are normal, particularly during adolescence and perimenopause.

However, consistently irregular periods warrant proper diagnosis and medical intervention.

Common Causes of Irregular Periods

There are several factors that can contribute to irregular periods, such as hormonal imbalances, lifestyle factors, medical conditions and contraceptive use.

Hormonal Imbalances

Hormones play a crucial role in regulating the menstrual cycle. Imbalances in hormones such as estrogen and progesterone can lead to irregular periods.

Common hormonal conditions that impact the menstrual cycle include:

Lifestyle Factors

Various lifestyle factors can also influence the regularity of your periods, such as:

  • Stress: Chronic stress can impact hormonal balance and disrupt the menstrual cycle.
  • Poor nutrition: A diet lacking in essential nutrients can affect hormone production and contribute to irregular periods.
  • Excessive exercise: Intense physical activity can disrupt hormone levels and lead to irregular periods, especially in athletes.
  • Weight changes: Rapid weight loss, weight gain or being underweight can affect hormone production and menstrual regularity.

Medical Conditions

Certain medical conditions can cause irregular periods, such as

  • Endometriosis: This condition occurs when the tissue that lines the uterus grows outside of it, often causing pain and irregular periods.
  • Uterine fibroids: Noncancerous growths in the uterus can lead to heavy bleeding and irregular periods.
  • Pelvic inflammatory disease (PID): Infection of the reproductive organs can result in irregular periods and other complications.

Contraceptive Use

Some forms of birth control, such as hormonal contraceptives and intrauterine devices (IUDs), can cause irregular bleeding patterns, particularly during the first few months of use.


Treatment for irregular periods depends on the underlying cause. Some common approaches include:

Lifestyle Changes

Making positive lifestyle changes can help regulate your periods:

  • Manage stress through relaxation techniques, such as yoga or meditation
  • Maintain a balanced diet rich in essential nutrients
  • Aim for a healthy weight through regular exercise and proper nutrition
  • Establish a consistent sleep schedule to support hormone regulation


Depending on the cause, your doctor may prescribe medications to regulate your menstrual cycle, such as:

  • Hormonal contraceptives: If you continue to experience irregular periods after three months of using hormonal birth control, your Doctor may suggest trying a different form of contraception. Some women may develop irregular periods while using birth control methods such as Nexplanon, Depo-Provera or an IUD. In these cases, it might be necessary to consider alternative contraceptive options to better manage your menstrual cycle.
  • Metformin: This medication is often prescribed to manage insulin resistance in individuals with PCOS.
  • Thyroid medications: Thyroid medications, such as levothyroxine, can help regulate periods in those with thyroid disorders.

Alternative Therapies

Some individuals find relief from irregular periods through alternative therapies, such as acupuncture or herbal remedies.

However, it’s essential to consult your Doctor before pursuing these options.

How to Get Your Periods Regularly and Naturally?

If you want to get your regular periods regularly and naturally, consider the following tips:

  • Maintain your healthy weight: Being underweight or overweight can impact hormone levels and lead to irregular periods.
  • Exercise regularly: Moderate exercise can help balance hormones, but be cautious of over-exercising, which may cause irregularities.
  • Manage stress: Practice stress-reduction techniques like meditation, yoga or deep breathing exercises to maintain hormonal balance.
  • Eat a balanced diet: Consume nutrient-rich foods, including whole grains, fruits, vegetables and lean proteins to support overall health and hormonal balance.
  • Avoid excessive caffeine: High caffeine intake can disrupt hormone levels and contribute to irregular periods.
  • Maintain a consistent sleep schedule: Aim for 7-9 hours of quality sleep each night to help regulate hormone production.
  • Add ginger to your diet: Ginger has been traditionally used to help alleviate menstrual pain and may have some impact on hormonal balance. Ginger is seen to be helpful in removing menstruation-related pain, but there is no scientific evidence to support that it actually works. 
  • Consume cinnamon: Cinnamon has been suggested to have a positive effect on insulin resistance, which might indirectly influence menstrual regularity for some individuals.
  • Take vitamins: Ensuring an adequate intake of essential vitamins and minerals, such as vitamin D, B vitamins, and magnesium, can support overall health and hormonal balance.
  • Drink apple cider vinegar daily: Ingesting apple cider vinegar may aid in regulating periods and balancing hormones for women affected by polycystic ovarian syndrome (PCOS). Apple cider vinegar may also help regulate blood sugar and insulin levels, potentially influencing menstrual regularity.
  • Eat pineapple: Pineapple contains an enzyme called bromelain, which has been traditionally used to reduce inflammation and alleviate menstrual pain, but its impact on menstrual regularity is not well-established.


Irregular periods are a common issue that can impact the quality of life for many menstruating women.

Gaining insight into the diverse causes and treatment options helps you to manage your menstrual health and collaborate with your doctor to discover the most effective solutions tailored to your unique situation.


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Sources: NHS, Cleveland Clinic, Medical News Today, WebMD, NICHD, NCBI, Science Direct, Healthline.

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