She Strengthens

Regain Control of Your Cycle: 19 Natural Tips to Regulate Your Period

Are irregular periods disrupting your life? You’re not alone. Factors like stress, overexercising, and nutritional deficiencies can throw your cycle off balance. But don’t worry, we’ve got 19 natural tips to help you regulate your periods and achieve a predictable cycle.

What’s a Normal Period, Anyway?

Before we dive into the tips, let’s define what a normal period looks like. A typical menstrual cycle can range from 24 to 38 days, with 2 to 7 days of flow. If your period falls outside these ranges for more than a month or two, it’s time to talk to your healthcare provider.

Hack Your Diet

Your diet plays a significant role in regulating your periods. Here are some dietary tweaks to consider:

• Rethink Your Low-Carb Plan: Super low-carb diets can mess with your cycle. Aim for 45 to 65% of your daily calories from carbs (225 to 325 grams per day).
• Go Light on Fiber: While fiber is essential, eating too much can affect ovulation. Stick to the FDA’s recommended daily fiber intake of 28 grams.
• Eat More Healthy Fats: Avocados, walnuts, and fatty fish are rich in polyunsaturated fatty acids (PUFAs), which support reproductive hormones and ovulation.
• Fill Up on Folate: Folate-rich foods like spinach, orange juice, and lentils help support healthy progesterone levels and regular ovulation.

Supplements to Consider

Sometimes, it’s tough to get all the nutrients your body needs. Here are some supplements that might help regulate your periods:

• Inositol: This carbohydrate plays a role in hormone regulation and ovulation. Find it in citrus fruits, cantaloupe, and beans.
• Cinnamon: Research suggests cinnamon can help regulate insulin levels, which affects hormone balance.
• Turmeric: Curcumin, a compound in turmeric, influences estrogen and androgen levels, which can help regulate periods.
• Evening Primrose Oil: This oil is packed with gamma-linolenic acid (GLA), an anti-inflammatory that may alleviate PMS symptoms.

Lifestyle Changes

In addition to dietary tweaks and supplements, these lifestyle changes can help regulate your periods:

• Maintain a Healthy Weight: Rapid weight loss or gain can disrupt your cycle. Focus on settling into a stable, healthy weight for your body.
• Exercise Regularly: Aim for 30 minutes of aerobic activity per day to reduce cramps and promote a predictable flow.
• Catch Some Zzz’s: Poor sleep can disrupt hormone balance. Establish a consistent sleep schedule and avoid screens before bedtime.
• Zap Stress: High stress levels can affect progesterone levels. Try meditation, breathing exercises, or yoga to reduce stress.

Other Options to Consider

If you’re still struggling with irregular periods, consider the following:

• Acupuncture: This ancient practice may decrease FSH levels and regulate periods.
• Hormonal Birth Control: Hormonal birth control can regulate your cycle, but talk to your healthcare provider about the best option for your health needs.
• Consult Your Doctor: If you experience prolonged or heavy bleeding, or if your periods are spaced more than 35 days apart, consult your doctor to rule out underlying health issues.

Remember, regulating your periods takes time and patience. Be honest with your doctor, and don’t be afraid to try new things. With these 19 natural tips, you can regain control of your cycle and live a more balanced life.