Know How to Regulate Menstrual Cycle
Every woman has a unique experience of the menstrual cycle. From puberty to womanhood, your periods vary with every changing season. The flow may become heavier or lighter; the duration may lengthen or shorten. However, this is normal. What is worrisome is when menstrual cycles don’t follow a pattern; they become irregular. An irregular menstrual cycle indicates an underlying menstrual disorder. For this reason, it is necessary to recognize and address the anomaly and regulate the menstrual cycle.
An irregular menstrual cycle can become longer, shorter, or absent. Hypomenorrhoea is very light or scanty periods. Amenorrhea means absent periods. Whereas; menorrhagia is heavy menstrual bleeding; flows that last more than seven days and are so heavy that one needs to change menstrual products by the hour.
Not knowing when your periods are going to arrive is frustrating. One either has to deal with the unannounced grand entrance of the guest with panicked unpreparedness. Or one anxiously waits for the late arrival. Periods report either too soon or too late and never on time. And this irregularity is concerning because it may indicate an underlying medical condition or may lead to one.
Causes of the Irregular Menstrual Cycle
Keeping reproductive hormone levels in balance is a delicate matter. Any minor changes or shifts in the bodily processes can alter hormone levels. Food, fitness, environmental factors, and genetics all influence our reproductive hormones. However, another sinister factor that increases the risk of hormonal imbalance is menstrual disorders. These disorders can arise due to impairment of hormonal production or due to structural anomalies within the uterus. Subsequently, these are causes of irregular menstrual cycles.
Here is a list of a few common menstrual disorders and their explanations:
- Endometriosis: this is a condition in which the endometrial tissue grows outside of the uterus. Thus, during menstruation, these abnormally located endometrial tissues will shed, resulting in inflammation and pain. Not only does it cause painful periods, but it can also cause painful urination, defecation, and intercourse.
- Uterine Fibroids: are benign tumors within the uterine cavity. They are harmless and may not cause any symptoms. However, women who experience the symptoms of fibroids typically complain about heavy menstrual bleeding. Fibroids respond to estrogen; therefore, in the case of high estrogen, they will grow and grow and grow. See Estrogen Block, a natural aromatase inhibitor for possible help for these..
- Polycystic Ovarian Syndrome (PCOS): is a complex menstrual disorder characterized by cysts on ovaries and hormonal imbalance. The high levels of testosterone cause acne, male-pattern hair loss, and excessive facial hair growth. Read more about possible help for this with DIM 150.
- Functional Hypothalamic Amenorrhea: is the absence of periods that occur when the body is under stress or experiencing an energy deficit, thus, putting a stop to the production of reproductive hormones. The two common causes are significant weight loss or being underweight or vigorously practicing sports or exercising.
Regulate Menstrual Cycle Naturally – Learn the 4 Helpful Tips
Well, ladies let us face this truth; when PMS strikes every month, we like to indulge ourselves with our cravings. It is challenging to resist the delicious temptations, so it is OK to cave in, right? After all, we deserve to treat ourselves with something worthwhile when enduring cramps. However, before indulging, think about what might be helpful to regulate periods best.
- Vitamin D-rich foods: Vitamin D deficiency is associated with menstrual disorders such as PCOS and fibroids. Low Vitamin D levels are a risk factor for the development of fibroids. Studies show that increasing its levels decreases the size of fibroids, thus reducing the severity of symptoms. Get some sun in the middle of the day, by taking a walk rather than binging on junk.
- Foods rich in antioxidants: Menstruation is an inflammatory process, and oxidants antagonize this process. So, what foods reduce inflammation? Research reveals that antioxidants may also shrink fibroid size. Next time when you go for groceries, choose from an assortment of fresh berries and leafy green, yellow and orange vegetables. Turmeric, ginger, black and blue berries and raspberries are a great way to fill your cart. Goodbye Cramps a natural menstrual cramps pain relief is a supplement containing turmeric, ginger, curcumin and black pepper.
- Non-organic junk foods significantly influence hormone levels negatively. Any foods high in sugar content will disturb insulin levels which will then affect estrogen levels. Processed meats, salty foods, and dairy products promote inflammation as well and increase abdominal bloating that sometimes accompanies periods.
- Omega-3 abundant foods: You may already know about omega-3s as a nutritional support for cardiac health. But did you know that these healthy fatty acids can also ease menstrual pain and reduce PMS? Furthermore, a study reveals that omega-3 fatty acids may aid in regulating the menstrual cycle, particularly for women dealing with PCOS. So, opt for fatty fish instead of red meats, snack on nuts, hemp hearts and seeds rather than potato chips. And substitute vegetable oil with avocado and olive oil!
Apart from food, our lifestyle and physical activity also affect hormones. Your body secretes the hormone cortisol to cope with stress (physical or emotional). Consistently raised levels of cortisol will impact the production of estrogen by the ovaries, thus indirectly leading to an irregular menstrual cycle. Low physical activity and high BMI influence the hormone insulin. High insulin levels have a close association with PCOS, as it causes hormonal imbalance and irregular menstrual cycles. Stay calm and get enough rest, exercise or times of fun outside of your usual stressful environment. Consider supplements like Sleep Weight Loss Complex or Lose While You Snooze for enzymes and collagen; to maximize the amount of sleep and it’s benefits.
In short, it is essential for your body to move. And you do not have to hit the gym for that! Frequently go out for walks or practice yoga. Join an aerobic class or start dancing! Additionally, regular exercise releases endorphins, which will alleviate some of the mental stress!
How Can You Support the Hormones that Regulate Menstrual Cycle?
Estrogen is the primary hormone that regulates the menstrual cycle. The Fertile Lady dietary supplement contains Horny Goat Weed, and its purpose is as precise as its name; it supports libido and reproductive health. Of a human being, not a goat of course. It also promotes the proper length of the luteal phase, aiding in estrogen secretion.
Another key hormone that regulates menstrual cycle is progesterone. And the Fertile Balance natural progesterone cream contains 30 mg along with organic ingredients like Vitamin E, chamomile, and evening primrose oil.
Evening Primrose Oil contains gamma-linoleic acid, an anti-inflammatory omega-6 fatty acid. Supplemental servings of EPO are not recommended during pregnancy. But, this small amount in each serving is far below what is dangerous during pregnancy. On the contrary, it has the perfect amount per serving to be helpful, not at all harmful.
Research demonstrates that evening primrose oil:
- reduces breast pain and swelling that occurs during periods
- helps with PMS
- reduces menopausal symptoms
- supports a healthy pregnancy
Vitamin E is an antioxidant that helps with period cramps, migraines, and PMS-associated symptoms such as anxiety and cravings. You may have heard of the soothing properties of chamomile, but did you know that it also alleviates menstrual cramps? CBD Oil or cbd cream is amazing for almost instantly taking away the pain of heavy cramping; dysmenorrhea.
To sync your hormones and regulate menstrual cycle is not an easy task. From identifying risk factors to actively reducing them, there are multiple steps towards finally achieving the harmony between hormones. However, a good starting point will be to identify the phases of the menstrual cycle you are going through. This allows you to recognize the leading hormone in that menstrual phase, thus enabling you to boost that hormone with natural supplements.
- Critchley HOD, Maybin JA, Armstrong GM, Williams ARW. Physiology of the Endometrium and Regulation of Menstruation. Physiol Rev. 2020 Jul 1;100(3):1149-1179. doi: 10.1152/physrev.00031.2019. Epub 2020 Feb 7. PMID: 32031903.
- ?agowska K. (2018). The Relationship between Vitamin D Status and the Menstrual Cycle in Young Women: A Preliminary Study. Nutrients, 10(11), 1729. https://doi.org/10.3390/nu10111729
- Behboudi-Gandevani S, Hariri FZ, Moghaddam-Banaem L. The effect of omega 3 fatty acid supplementation on premenstrual syndrome and health-related quality of life: a randomized clinical trial. J Psychosom Obstet Gynaecol. 2018 Dec;39(4):266-272. doi: 10.1080/0167482X.2017.1348496. Epub 2017 Jul 14. PMID: 28707491.
- Nadjarzadeh, A., Dehghani Firouzabadi, R., Vaziri, N., Daneshbodi, H., Lotfi, M. H., & Mozaffari-Khosravi, H. (2013). The effect of omega-3 supplementation on androgen profile and menstrual status in women with polycystic ovary syndrome: A randomized clinical trial. Iranian journal of reproductive medicine, 11(8), 665–672.
- Ziaei S, Kazemnejad A, Sedighi A. The effect of vitamin E on the treatment of menstrual migraine. Med Sci Monit. 2009 Jan;15(1):CR16-9. PMID: 19114966.
- Pakniat, H., Chegini, V., Ranjkesh, F., & Hosseini, M. A. (2019). Comparison of the effect of vitamin E, vitamin D and ginger on the severity of primary dysmenorrhea: a single-blind clinical trial. Obstetrics & gynecology science, 62(6), 462–468. https://doi.org/10.5468/ogs.2019.62.6.462
- Khalesi, Z. B., Beiranvand, S. P., & Bokaie, M. (2019). Efficacy of Chamomile in the Treatment of Premenstrual Syndrome: A Systematic Review. Journal of pharmacopuncture, 22(4), 204–209. https://doi.org/10.3831/KPI.2019.22.028