How Can You Regulate Your Period Without Birth Control?
Period (menstruation) is a natural part of a woman’s monthly cycle. The number of days spent menstruating can vary widely from person to person. Most people bleed for two to seven days. Premenstrual symptoms (PMS) typically start 5 to 11 days before your period begins.
Occasional fluctuations in symptoms, menstrual flow, and overall duration usually aren’t cause for concern.
Diet, exercise, and stress can all affect the glands that regulate your body’s hormone balance, which in turn, affect your monthly periods. Adjusting to a better diet and lifestyle can help one regulate period.
Here are some tips on how you can regulate your period.
1. EXAMINE YOUR DIET
Eating too little food or not getting the right mix of nutrients may stress your hypothalamus, pituitary, and adrenal glands. These glands regulate your body’s hormone balance, which can affect your periods. There are foods one has to avoid in order to have a regular period. Also, incorporating some food will help one maintain a regular period. Here are foods that regulate period:
a. Skip the low-carb diet
Not getting enough carbs can lead to irregular or even missed cycles (amenorrhea).
Low-carb diets may disrupt thyroid function and lower leptin levels in the body.
Leptin is produced by fat cells and helps regulate reproductive hormones.
Experts recommend getting 225 to 325 grams of carbs per day if you’re consuming a 2,000-calorie diet. This means you should get about 45 to 65 percent of your total daily calorie intake from carbohydrates.
b. Eat diet rich in folate
Folate is said to promote regular ovulation and increased progesterone levels in the second half of the menstrual cycle. This may support fertility.
Folate occurs naturally in food and plays an important role in production of red blood cell.
Food rich in folate include beans, leafy greens and citrus fruits.
c. Enjoy pineapples and papayas
There are some talks that pineapple and papaya may help regulate periods.
Papaya contains carotene, a nutrient that supports estrogen levels. This tropical fruit may also help the uterus contract.
Pineapples contain the enzyme bromelain, which may help with blood flow and generation of red and white blood cells.
Both are healthy whole foods that are worth including in your diet regardless of their effects.
d. Eat diet rich in healthy fats
Consuming enough fats may support hormone levels and ovulation. Polyunsaturated fatty acids (PUFAs) appear to make the most difference.
Common sources include vegetable oils, walnuts, flax seeds.
The Cleveland Clinic recommends that 20 to 35 percent of your daily calories should be from fat. Approximately 5 to 10 percent of these calories should come specifically from PUFAs.
2. CONSIDER DIETARY SUPPLEMENTS
Certain supplements may promote menstrual regularity by supporting your hormone levels or addressing nutritional deficiencies.
You should always talk to a healthcare provider before taking any supplement as some supplements may not be safe for you when pregnant or when planning to be pregnant.
Some of the supplement that helps regulate your period are
1.Inositol
Inositol is a B vitamin-like substance that naturally occurs in your body. It is also in a variety of foods, including meat, citrus fruits, and beans.
Inositol is involved in how your body uses the insulin hormone. It can also affect other hormones, including FSH, and is important for ovary function, so it may also improve irregular periods.
Taking inositol supplements can also improve ovulation and pregnancy rates in women receiving medical treatment for infertility.
2. Evening primrose oil
Evening primrose oil contains gamma-linolenic acid (GLA), an omega-6 fatty acid that reduces inflammation.
Evening primrose oil is used for many women’s health concerns, including hot flashes, breast pain, and symptoms of PMS.
3. MAINTAIN A HEALTHY WEIGHT
A 2017 study found that you may be more likely to have irregular periods and infertility if you’re overweight. Scientists believe that being overweight can affect the HPA axis, which regulates the body’s hormones.
Weight changes may also cause irregular menstruation. During weight loss or weight gain, you may be more likely to have menstrual changes.
The best bet to maintain regular periods is to aim for a steady, healthy weight. (How To Lose Weight In 2 Weeks)
4. GET REGULAR EXERCISE
Getting regular exercise has many benefits, including decreasing symptoms of PMS and painful menstruation.
To reduce symptoms, aim to get about 30 minutes of aerobic exercise per day, such as walking, running, cycling, or swimming.
Keep in mind that intense exercise might also affect your cycle by eliminating or delaying your period. READ MORE (What Are The Benefits Of Exercise?)
5. PRACTICE GOOD SLEEP HABIT
Menstrual problems, especially PMS, can lead to trouble sleeping for many women, which can further worsen symptoms.
You can help combat sleep problems by practicing good sleep habits. Take these steps to help improve sleep:
Go to bed and get up at roughly the same time each day.
Don’t take naps.
Don’t read or watch TV in bed.
Avoid consuming caffeine after noon.
Exercise regularly, but try to do it before 2 p.m.
6. REDUCE STRESS
Scientists have discovered that the adrenal glands secrete both cortisol and progesterone in response to stress. While the release of progesterone may temporarily reduce tension or anxiety, it may also throw off your usual menstrual cycle.
Reducing chronic stress through meditation, deep breathing, and other methods may help you feel better and get your cycle back on track.
In one study, people who practiced yoga for 35 minutes each day, 5 days a week saw improvements in cycle regularity, pain, and gastrointestinal symptoms associated with their periods.
Although an occasional irregular period is common, a consistently irregular period may make it harder to get pregnant.
The key to getting pregnant is to have sex before and during ovulation, which is your most fertile window. An irregular monthly cycle makes it difficult to determine when you are, or will be, ovulating.
In some cases, an irregular period may be caused by another condition that affects fertility, such as PCOS or a loss of ovary function.
Herbs play an important part in the woman's body system. Some herbs that help to regulate period are
Cinnamon
Cinnamon can help regulate insulin levels in your body, which may have an effect on other hormones and the menstrual cycle.
In women with polycystic ovary syndrome (PCOS) who often have high insulin levels and irregular periods, cinnamon can cause a more regular menstrual cycle.
Cinnamon can be used as tea when boiled and also comes in form of supplement. (Health Benefits of Cinnamon)
Turmeric
Turmeric root contains curcumin, which has been shown to have many beneficial health effects, including reducing inflammation and improving mood. Because of these effects, taking turmeric can decrease symptoms of PMS.
Turmeric may also have effects similar to the estrogen hormone. This means that it might also help regulate your menstrual cycle.
Make a healthy lifestyle your number priority and your period will become regular like before. Read more on turmeric here👉 (Health benefits of turmeric)
Occasional fluctuations in symptoms, menstrual flow, and overall duration usually aren’t cause for concern.
Diet, exercise, and stress can all affect the glands that regulate your body’s hormone balance, which in turn, affect your monthly periods. Adjusting to a better diet and lifestyle can help one regulate period.
RELATED: How To Treat Menstrual Pains Naturally
How To Regulate Your Period Without Birth Control
Here are some tips on how you can regulate your period.
1. EXAMINE YOUR DIET
Eating too little food or not getting the right mix of nutrients may stress your hypothalamus, pituitary, and adrenal glands. These glands regulate your body’s hormone balance, which can affect your periods. There are foods one has to avoid in order to have a regular period. Also, incorporating some food will help one maintain a regular period. Here are foods that regulate period:
a. Skip the low-carb diet
Not getting enough carbs can lead to irregular or even missed cycles (amenorrhea).
Low-carb diets may disrupt thyroid function and lower leptin levels in the body.
Leptin is produced by fat cells and helps regulate reproductive hormones.
Experts recommend getting 225 to 325 grams of carbs per day if you’re consuming a 2,000-calorie diet. This means you should get about 45 to 65 percent of your total daily calorie intake from carbohydrates.
b. Eat diet rich in folate
Folate is said to promote regular ovulation and increased progesterone levels in the second half of the menstrual cycle. This may support fertility.
Folate occurs naturally in food and plays an important role in production of red blood cell.
Food rich in folate include beans, leafy greens and citrus fruits.
c. Enjoy pineapples and papayas
There are some talks that pineapple and papaya may help regulate periods.
Papaya contains carotene, a nutrient that supports estrogen levels. This tropical fruit may also help the uterus contract.
Pineapples contain the enzyme bromelain, which may help with blood flow and generation of red and white blood cells.
Both are healthy whole foods that are worth including in your diet regardless of their effects.
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| CREDIT: okeykat |
d. Eat diet rich in healthy fats
Consuming enough fats may support hormone levels and ovulation. Polyunsaturated fatty acids (PUFAs) appear to make the most difference.
Common sources include vegetable oils, walnuts, flax seeds.
The Cleveland Clinic recommends that 20 to 35 percent of your daily calories should be from fat. Approximately 5 to 10 percent of these calories should come specifically from PUFAs.
2. CONSIDER DIETARY SUPPLEMENTS
Certain supplements may promote menstrual regularity by supporting your hormone levels or addressing nutritional deficiencies.
You should always talk to a healthcare provider before taking any supplement as some supplements may not be safe for you when pregnant or when planning to be pregnant.
Some of the supplement that helps regulate your period are
1.Inositol
Inositol is a B vitamin-like substance that naturally occurs in your body. It is also in a variety of foods, including meat, citrus fruits, and beans.
Inositol is involved in how your body uses the insulin hormone. It can also affect other hormones, including FSH, and is important for ovary function, so it may also improve irregular periods.
Taking inositol supplements can also improve ovulation and pregnancy rates in women receiving medical treatment for infertility.
2. Evening primrose oil
Evening primrose oil contains gamma-linolenic acid (GLA), an omega-6 fatty acid that reduces inflammation.
Evening primrose oil is used for many women’s health concerns, including hot flashes, breast pain, and symptoms of PMS.
3. MAINTAIN A HEALTHY WEIGHT
A 2017 study found that you may be more likely to have irregular periods and infertility if you’re overweight. Scientists believe that being overweight can affect the HPA axis, which regulates the body’s hormones.
Weight changes may also cause irregular menstruation. During weight loss or weight gain, you may be more likely to have menstrual changes.
The best bet to maintain regular periods is to aim for a steady, healthy weight. (How To Lose Weight In 2 Weeks)
4. GET REGULAR EXERCISE
Getting regular exercise has many benefits, including decreasing symptoms of PMS and painful menstruation.
To reduce symptoms, aim to get about 30 minutes of aerobic exercise per day, such as walking, running, cycling, or swimming.
Keep in mind that intense exercise might also affect your cycle by eliminating or delaying your period. READ MORE (What Are The Benefits Of Exercise?)
5. PRACTICE GOOD SLEEP HABIT
Menstrual problems, especially PMS, can lead to trouble sleeping for many women, which can further worsen symptoms.
You can help combat sleep problems by practicing good sleep habits. Take these steps to help improve sleep:
Go to bed and get up at roughly the same time each day.
Don’t take naps.
Don’t read or watch TV in bed.
Avoid consuming caffeine after noon.
Exercise regularly, but try to do it before 2 p.m.
6. REDUCE STRESS
Scientists have discovered that the adrenal glands secrete both cortisol and progesterone in response to stress. While the release of progesterone may temporarily reduce tension or anxiety, it may also throw off your usual menstrual cycle.
Reducing chronic stress through meditation, deep breathing, and other methods may help you feel better and get your cycle back on track.
In one study, people who practiced yoga for 35 minutes each day, 5 days a week saw improvements in cycle regularity, pain, and gastrointestinal symptoms associated with their periods.
Although an occasional irregular period is common, a consistently irregular period may make it harder to get pregnant.
The key to getting pregnant is to have sex before and during ovulation, which is your most fertile window. An irregular monthly cycle makes it difficult to determine when you are, or will be, ovulating.
In some cases, an irregular period may be caused by another condition that affects fertility, such as PCOS or a loss of ovary function.
HERBS TO REGULATE PERIOD
Herbs play an important part in the woman's body system. Some herbs that help to regulate period are
Cinnamon
Cinnamon can help regulate insulin levels in your body, which may have an effect on other hormones and the menstrual cycle.
In women with polycystic ovary syndrome (PCOS) who often have high insulin levels and irregular periods, cinnamon can cause a more regular menstrual cycle.
How to use cinnamon for irregular periods?
Cinnamon can be used as tea when boiled and also comes in form of supplement. (Health Benefits of Cinnamon)Turmeric
Turmeric root contains curcumin, which has been shown to have many beneficial health effects, including reducing inflammation and improving mood. Because of these effects, taking turmeric can decrease symptoms of PMS.
Turmeric may also have effects similar to the estrogen hormone. This means that it might also help regulate your menstrual cycle.
Make a healthy lifestyle your number priority and your period will become regular like before. Read more on turmeric here👉 (Health benefits of turmeric)
DR. APPIAH
Dr. Appiah is a Natural Health Therapist (Naturopath) who engages the natural healing agents given by God to save lives. EAT FOOD AS MEDICINE! EAT TO LIVE, DON'T LIVE TO EAT!! FOR BOOKINGS AND MORE: WANT TO ADVERTISE YOUR PRODUCTS? WANT A PERSONAL(CERTIFIED) NATURAL MEDICINE PRACTITIONER? REACH ME DIRECTLY ON WHATSAPP +233245643615 appiahinok@gmail.com
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