Regulating your period is important for reproductive health and overall wellbeing, not just for convenience. A regular menstrual cycle is a sign of hormonal balance and healthy fertility.

As a functional medicine provider, I often see women struggling with irregular periods and the often painful side effects that signal an underlying health condition. My goal is to get to the root cause of irregularities to get your period better regulated and regain control of your health.

The good news is there are natural ways of balancing your hormones and getting your menstrual period back on track.

1. Address Any Hormone Imbalances

Hormonal imbalances can disrupt the regular menstrual cycle by affecting key hormones that regulate menstruation, like estrogen, progesterone, and thyroid hormones. An imbalance can cause irregular or painful periods, heavy bleeding, and missed cycles, as well as symptoms of PMS.

Addressing these imbalances is essential for normal menstrual function and overall reproductive health, and to help you feel your best. It’s also an essential piece of functional medicine. Hormone levels are the driving force behind a healthy cycle and better overall wellness.

Identifying the root cause of hormonal imbalances is important for tailoring an effective treatment plan. Hormone labs can offer insight into your hormone levels and help your functional medicine doctor determine the best course of action to get your hormones back on track.

2. Make Certain Dietary Changes

Diet plays a crucial role in regulating menstrual cycles. Too much sugar can cause insulin spikes, disrupting hormonal balance and contributing to irregular periods. (1) Excessive sugar can also worsen symptoms of other hormone related conditions like PCOS. (2)

Eating too many processed foods or foods that trigger underlying food intolerances also plays a significant role in chronic inflammation and can throw your hormones out of whack. Foods that help regulate menstrual cycles are mainly clean, whole foods that are already part of a balanced diet.

Cruciferous vegetables like broccoli, kale, and cabbage are particularly good at supporting estrogen metabolism. These veggies contain plant compounds like diindolylmethane (DIM) that support your body’s natural detox processes and help the liver break down estrogen. (3)

They've also been shown to inhibit aromatase, an enzyme that helps convert testosterone into estrogen. The result is a lower risk of estrogen dominance, a common cause of irregular periods, and a reduced risk of breast cancer and aging-related diseases. (4)

Your functional medicine practitioner can help you develop an individualized diet plan that meets your hormonal needs, including foods to avoid for health conditions like PCOS.

3. Try Specific Herbs And Spices

Different herbs and spices can influence menstrual health by supporting hormone balance and easing menstrual symptoms. Here are a few of my favorite period-regulating herbs and spices:

• Chasteberry: Also known as vitex, chasteberry is a popular natural remedy for PMS symptoms, particularly breast tenderness, and period regulation. (5)
• Cinnamon: In women with PCOS, research shows that cinnamon can help with hormonal imbalances and may alleviate heavy bleeding and menstrual pain. This could be in part due to cinnamon’s impact on blood sugar regulation. (6)
• Ginger: Ginger has been used for centuries to alleviate nausea, but its anti-inflammatory properties may also help to reduce menstrual pain and menstrual cramps. (7) Studies show daily supplements may also reduce bleeding in those with heavy periods. (8)
• Parsley: Compounds in parsley, like apiole and myristicin, may play a role in stimulating menstruation and relieving period pain. (9) Parsley tea is a popular way to get the benefits of this herb.
• Turmeric: Curcumin, the active compound in turmeric, is an anti-inflammatory that may relieve period pain. (10) Regular use may also reduce stress and support mood, two important indirect factors that affect period regularity.

If you’re looking for supplements that help regulate cycle health, check out my Hormone Health Stack. This carefully curated collection of supplements decreases PMS symptoms, supports detoxification, and increases your stress responses at each stage of your cycle.

4. Reduce Stress

Your body’s main stress hormone, cortisol, should be high in the morning to help you wake up and low in the evening to get you ready to sleep. When you’re chronically stressed, cortisol stays at a high level, contributing to adrenal fatigue and hormonal imbalances.

These imbalances can mean delayed or missed periods, suppressed ovulation, and worsened symptoms of pre-existing conditions like polycystic ovary syndrome (PCOS). Manage your stress through daily breathwork, exercise, meditation, and other mindfulness practices like journaling.

5. Exercise Consistently

Lifestyle changes are at the heart of balancing hormones to achieve more regular periods, and that includes exercise. Regular exercise, such as strength training and cardio, increases insulin sensitivity, lowers stress hormones like cortisol, and supports healthy thyroid function.

It’s important not to overdo it, though. Too much intense physical activity can have the opposite effect. Over-exercising can increase stress on the body, which disrupts hormonal balance. (11) Striking a balance is key, especially if you’re newer to exercise.

6. Maintain a Healthy Weight

Maintaining a healthy weight can help to encourage regular periods. Obesity and excess weight gain can lead to excess estrogen production, disrupting hormonal balance and worsening PCOS symptoms. (12) Rapid weight loss can also reduce estrogen levels and stop ovulation. (13)

Both extremes interfere with your body's ability to regulate hormones for a healthy menstrual cycle. A functional provider can help you come up with a plan for balanced nutrition and other lifestyle changes to achieve a happy weight and regular menstrual cycle.

7. Avoid Endocrine Disruptors

Endocrine disruptors are toxins that increase or decrease the production of certain hormones, interfering with hormone signaling. Unfortunately, these are chemicals that we come in contact with every day in cleaning products, plastics, cosmetics, and even our water.

Choose organic, chemical-free products, avoid plastic containers in favor of glass or stainless steel, and limit exposure to pesticides and synthetic chemicals. Choose natural personal care products, avoid processed foods with artificial additives, and filter drinking water.