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How to Regulate Menstruation: Key Habits to Find Balance in Your Menstrual Cycle

Updated: 2 days ago

How to regulate your menstrual cycle

Between 14 and 25% of people have irregular menstrual cycles. The average menstrual cycle is between 24 and 38 days and bleeding can last from 3 to 7 days. When bleeding is much heavier, lasts more than 7 days, is accompanied by severe pain, vomiting or nausea, or menstruation does not occur for several months, it is called an irregularity. There are a number of factors that can cause the cycle to vary, so it is important for your health to understand how to regulate menstruation.


Menstruation is the shedding of the lining of the uterus accompanied by bleeding. It can vary according to:


Your age: when you are a teenager it is normal for it to be irregular during the first few years. The hormonal changes that accompany the time before menopause also cause irregularities in your cycle.


Your contraceptives: If you use hormonal contraceptives, such as extended-cycle birth control pills and the intrauterine device (IUD), you may experience changes in the length and amount of bleeding.


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Your habits: stress, strict diets, medications, abrupt weight changes and illnesses can affect the menstrual cycle.


Your pregnancy: after childbirth, women may experience changes in their menstruation. Also, if you breastfeed your children, it is very likely that you will not have your period for 3 to 6 months or more.


In addition to these factors, there are several diseases that can cause irregular cycles, such as chronic diseases, some medications, thyroid or pituitary gland disorders, polycystic ovary syndrome, fibroids, tumors, pelvic inflammatory disease, primary ovarian insufficiency, infections and others that you should rule out with a health professional. You can find more information here.


How to Regulate Menstruation


If you consider that your menstruation is irregular, you should consult a doctor to check the possible causes. If you have already ruled out a health problem, you can practice these habits to regulate your cycle.


Maintain a healthy weight: do not subject your body to drastic weight changes. When your body does not have enough body fat, it cannot store the estrogen needed to carry out a menstrual cycle. Obese women are more likely to have infrequent or no menstruation due to increased insulin, testosterone and insulin resistance. Obesity is also associated with polycystic ovary syndrome, which affects the menstrual cycle and can cause menstruation to stop or can cause heavy menstrual bleeding.


Manage stress: mental stress can alter the functioning of the hypothalamus, which in turn secretes hormones that regulate the menstrual cycle. Practices such as yoga, mindfulness and doing some form of exercise or physical activity have been shown to be helpful in reducing it.



Sleep well to regulate your menstrual cycle

Respect your sleep: cortisol, also known as the stress hormone, is triggered when the body does not get enough rest. As a result, progesterone is released which interferes with regular menstrual flow, thus hindering the entire cycle.


Your doctor may give you treatment to regulate your cycle, bleeding or symptoms. Depending on the cause, he or she may prescribe combined hormonal birth control pills, composed of estrogen and progestin, or birth control pills containing only progestin. Other methods that have the same composition are the vaginal ring, the injection or the intrauterine device.


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Remember to keep track of your cycle, to empower you about your body and its functions, and also to identify any variations that indicate something is not right. There are apps like Clue, Flo and Spot On from Planned Parenthood that can help you identify patterns, including the timing of your period, ovulation, fertile period and also the amount of bleeding and pain.

At Aya Contigo we have reliable information for you to make your decisions on sexual and reproductive health issues. Contact us!





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