9 Easy Healthy Ways to Make Your Menstrual Cycle Regular
These tips for getting regular periods naturally will help you normalize your menstrual cycle, improve your mood, and help you feel healthy again. Balancing your hormones is key to learning how to get a regular period; here’s how you can regulate your menstrual cycle without taking prescription medications or supplements.
Eating the right foods is one of the best and healthiest ways to regulate your periods naturally. Certain foods (including castor oil and dark chocolate) can help normalize your menstrual cycle, especially if you have irregular periods or amenorrhea (no periods at all). Knowing what foods make your periods regular will help you feel healthy and happy because they balance your hormones.
Here’s some good news about getting your period: “When estrogen is high during their cycle, women are more at ease with themselves,” writes Dr Rebecca Booth in he Venus Week: Discover the Powerful Secret of Your Cycle…at Any Age. “They are more confident performing tasks and accomplishing goals and more socially agile and bale to articulate themselves more fully and clearly.” This is one of the benefits of menstruating regularly! But before you can learn how to enjoy your menstrual cycle, first you have to learn how to get regular periods naturally.
The best way to learn how to get regular periods naturally is to try different things until you find what works for you. And, give yourself more than a month or two as a trial period! It’ll take at least three months before your menstrual cycle stabilizes and becomes more predictable.
Remember that every woman is different, so what works for some doesn’t work for others. Even if a scientific research study shows that, for example, flax or chia seeds help balance hormones and regulate periods naturally, the same foods may not stabilize your menstrual cycle.
How to Get Regular Periods Naturally
If your period is irregular or nonexistent, you won’t benefit from the effects of high estrogen. The point of highest estrogen is your pre-ovulatory stage. If you’re on a 28 day cycle, ovulation occurs from days 12-16 (though it varies, depending on your stress level, the foods you eat, the exercise you’re doing, etc). This means that pre-ovulation occurs on about days 8-11 (but again, it varies from woman to woman).
Your first step in regulating your periods is figuring out what’s causing your menstrual problems. Once you determine the cause, you’ll be better able to find an effective treatment.
1. Omega-3 fatty acids – salmon, sardines, chia seeds
The blood vessels in your ovaries are tiny, which makes them vulnerable to damage and poor circulation. Smoking, obesity, and high cholesterol can negatively affect your ovarian blood vessels, which blocks hormones and blood flow. Fish oils enhance blood circulation, reduce damage from free radicals, fight the effects of aging, and increase dopamine (which improves your mood!).
Viva Labs Organic Chia Seeds is a nutrient-dense superfood: on a per-gram basis, chia seeds have the highest source of omega-3 fatty acids (a 3.5-ounce serving of chia seeds have 20 grams of omega-3 fatty’s) and is an extremely high source of fiber. The hormonal benefits of chia seeds include improved insulin sensitivity, stabilized blood sugar levels, and easing blood pressure and blood sugar spikes.
An Omega-3 Fish Oil Supplement can help make your menstrual cycle regular, even though it’s not a food. Dr Booth, author of The Venus Week: Discover the Powerful Secret of Your Cycle…at Any Age, recommends adding a fish oil supplement to your diet instead of eating a lot of fish because of the mercury in some tuna, swordfish, mackerel, etc.
2. Non-white foods to regulate your menstrual cycle
Most natural foods are not white, so you can assume that if a food is white, it is probably processed to the point of being unhealthy! To make your menstrual cycle regular, avoid white flour, sugar, white potatoes, white bread, white pasta, and white rice. They disrupt your menstrual cycle by creating insulin surges that result in fat storage. This excess fat storage negatively affects ovulation and your periods – and can cause irregular periods. The simple tip on how to get regular periods: stop eating food that is white.
Avocados contain beta-sitosterol, which helps lower blood cholesterol levels. Beta-sitosterol also helps balance cortisol (a stress hormone), and it may also help restore other hormones to normal levels. This is how to get regular periods naturally: eat foods that are not processed, not white, and not in packages!
Nuts such as almonds and walnuts are rich in protein, beta-sitosterol, fiber, and other healthy nutrients – but they are high in fat, so go easy on them. According to a research study conducted at the University of Texas Health Science Center and published Nutrition, walnuts contain melatonin. Melatonin promotes better sleep, which will help you feel healthier and happier.
Yogi Woman’s Energy Tea contains herbs to help soothe the minor tensions and discomfort of your monthly cycle – so if you’re prone to PMS, you might enjoy this warm brew because it addresses common menstrual discomforts.
This natural tea contains Organic Fennel Seed, Organic Ginger Root, Organic Cinnamon Bark, Organic Chamomile Flower, Organic Raspberry Leaf, Organic Anise Seed, Dong Quai Root Extract, Chaste Tree Berry Extract, Juniper Berry Extract, and Organic Parsley Leaf. The added fragrant chamomile has been used for centuries to help relax and soothe the mind and body, and it’s naturally caffeine free. Another tip on how to regulate your period naturally is to drink nettle leaf tea and green tea.
Green tea contains theanine which blocks the release of cortisol. This is very helpful in curbing the accumulation fat. According to a study published in The American Journal of Clinical Nutrition, green tea extract can increase metabolism and fat burning. It is recommended to have four cups of green tea daily.
In How to Get Rid of Period Pain Quickly and Easily, I describe in more detail the benefits of tea for getting regular periods.
4. Protein – cottage cheese, lean meats, nuts to balance your hormones
I’ve been putting cottage cheese on my salad every day at lunch instead of salad dressing. “Finding sources of balanced protein can be a challenge for busy women, but it is a must for hormonal balance, writes Dr Booth in The Venus Week. The more you balance your hormones, the more regular your menstrual cycle will be. Plant proteins are especially good for enhancing fertility and hormonal balance: almonds, walnuts, peanuts, cheese, hard boiled eggs, soy chips, hummus, canned sardines, and edamame.
Consider soy-based forms of protein. Soy contains estrogen, so if you have an estrogen-based health issue make sure you talk to your doctor before eating soy to regulate your periods naturally. Some nutritionists say that when consumed daily, soy can improve heart health. Soy also keeps bones strong, lowers cholesterol, and eases the symptoms of menopause. Research conducted at the University of Illinois suggests that soy protein might also help with weight management, because it helps increase metabolism and limits the growth of fat cells.
5. Vitamin D for regular periods
“Vitamin D is a little hard to come by in food,” writes Dr Booth. Eat vitamin D-fortified milk products, tuna, egg yolks, salmon, sardines, and (yuck) cod liver oil. I also drink lots of skim milk, which has vitamin D added.
If you aren’t getting enough vitamin D, check out the Vitamin D3 Softgel Supplement. This vitamin improves communication between your cells, which stabilizes your hormones. Vitamin D is also vital in cancer protection – especially breast, colon, ovarian, and prostate cancers.
To increase your vitamin D and make your menstrual cycle regular, make sure you’re getting enough sunlight. Where you live and the color of your skin determines how much time you should spend in the sun, but my research tells me that the average North American should spend about 10 minutes in the sun about 2-3 times per week. If you aren’t getting enough vitamin D and you want to regulate your menstrual cycle, check out the vitamin D supplement above.
6. Dark chocolate to regulate your menstrual cycle
Chocolate contains flavenoids, which have estrogen-like activity and help improve circulation by reducing platelet clumping, writes Dr Booth in The Venus Week. Flavenoids also enhance microcirculation in the ovaries and endocrine glands, and increase dopamine (a “feel good” hormone). Not just any old chocolate will do: eat dark chocolate that contains at least 70% cocoa solids.
But don’t eat too much chocolate. You’ll gain weight and confuse your hormones, which can contribute to irregular periods.
7. Castor oil and hot water bottles
Heritage Store Castor Oil is a new-to-me way to naturally regulate your your menstrual cycle. It’s derived from the seeds of the Castor Oil plant and has been used by many cultures for centuries to promote healing – reproductive system healing in particular. In the past it was referred to as “Palma Christi” because it’s leaves were believed to resemble the Hands of Christ, able to perform healing miracles.
Castor oil has been found to help address congestion in the pelvic floor, increase blood flow and circulation to the uterus and ovaries, soften scar tissue (from c-sections, laproscopic surgery, cysts, cervical dysplasia or cancer), shrink fibroids, help with endometriosis pain, period cramping and irritable bowel syndrome.
I recently learned about the benefits of a castor oil pack and a Rubber Hot Water Bottle With a Cute Knit Cover to balance your hormones.
Here’s how to use castor oil and hot water bottles to regulate your period:
Moisten a flannel pack (an old T-shirt will do) with warmed castor oil. Place the oil-side down on your lower abdomen with a hot-water bottle on top of the flannel pack. Cover with a towel. Do this daily for an hour – but not when you’re getting your period) for a few months. Then, gradually reduce frequency to twice a month. Claudia Welch, author of Balance Your Hormones, Balance Your Life, says your period might become heavier or more painful, but that’s just stagnation clearing from the uterus.
8. Iron supplements for heavy periods
I take iron supplements because I have ulcerative colitis, and I had heavy periods. My menstrual cycle was regular, but I didn’t eat enough iron-rich foods. If your periods are both irregular and heavy, you might consider taking iron supplements. One of the common causes of iron deficiency and anemia is heavy bleeding during menstruation. If you don’t get enough iron in your diet or the foods you eat, your body’s iron stores will diminish and you’ll experience fatigue.
Research also shows that iron deficiency caused by anemia may affect your physical performance, cognitive function, mood, and overall quality of life. Iron isn’t an expensive supplement — check out the Solgar Gentle Iron 25 MG Vegetable Capsules.
9. Learn about Polycystic Ovarian Syndrome (PCOS)
While irregular periods are common among teenage girls, an underlying hormonal disorder may be the cause of long-term irregular periods in adult women.
Polycystic Ovarian Syndrome is an endocrine disorder that is characterized by an excess of androgens or male hormones in the body. The imbalance of hormones interferes with the growth and release of eggs from the ovaries, which can prevent ovulation and menstruation.
Menstruation begins on average at age 12 for most women, and a normal menstrual cycle is approximately 28 days. Girls should have a regular menstrual cycle within approximately two years after they get their first period, or by age 17 at the latest. If you’ve been getting your period for more than two years and you’re over 17 years old, you may want to talk to a doctor about how to regulate your period – and you may need more than information about foods to make your menstrual cycle regular.
Your comments on how to get regular periods are welcome below. I can’t offer personal medical advice, but you may find it helpful to share your experience. Talk to a gynecologist or your family doctor in person if you’re having problems with irregular periods and you want to make your menstrual cycle regular.
I welcome your thoughts on these foods that make your periods regular; you might get tips on how to regulate your period naturally from other readers if you share your experience.
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