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A menstrual cycle is counted from the first day of a period to the first day of the next. The average menstrual cycle is 28 days, but this can vary from person to person and month to month.

Your periods are still considered regular if they come every 24 to 38 days. Your periods are considered irregular if the time between periods keeps changing and your periods come earlier or later.

Treatment depends on finding out what’s causing your irregular periods, but there are remedies you can try at home to get your cycle back on track. Read on to discover eight science-backed home remedies for irregular periods.

There are a lot of reasons why you may be having a menstrual problem. Menorrhagia is a term for periods that are excessive.

You have to change your period product every hour if you have a period that lasts longer than 7 days.

Menorrhagia may have causes.

  • Medications. Some anti-inflammatory or hormone medications can affect menstrual bleeding. Heavy bleeding is also a side effect of IUD birth control.
  • Hormone changes. An excess of the hormones progestin or estrogen, which regulate the lining of the uterus, may cause heavy bleeding. Hormone imbalances occur most frequently in people who have recently started menstruating or those approaching The menopause..
  • Medical conditions. Pelvic inflammatory disease (PID), endometriosis, inherited blood disorders, and benign growths and cancers have all been found to possibly cause menstrual irregularity.

Are you looking to regulate your periods? There are many remedies that can be used at home.

1. Practice yoga

Yoga may be an effective treatment for different menstrual issues. A 2017 study with 64 women looked at the effect of practicing yoga over 12 weeks. It found improved physical function, less body pain, swelling, breast tenderness, and fewer cramps.

An older 2013 study with 126 participants also found that 35 to 40 minutes of yoga, 5 days a week for 6 months lowered hormone levels related to irregular menstruation.

Yoga has also been shown to reduce menstrual pain and emotional symptoms associated with menstruation, such as depression and anxiety, and improve quality of life in women with primary dysmenorrhea.

Primary dysmenorrhea is a condition that causes extreme pain before and during menstrual periods.

If you’re new to yoga, you can look for online yoga videos for beginner or level 1 yoga. This will teach you how to properly do several moves. YouTube is also full of free videos where licensed yoga teachers walk you through a full yoga practice, making it easy to keep up with a regular yoga practice in the comfort of your own home.


It is possible to regulate hormones and menstrual cycles by practicing yoga for 35 to 40 minutes a day. Premenstrual symptoms may be reduced by yoga.

2. Maintain a healthy weight

Changes in your weight can affect your period. If you’re in a larger body, losing weight could help regulate your periods.

Being overweight or being under weight can cause menstruationIrregular menstruation can be caused by extreme weight loss or being under weight. Maintaining a moderate weight is important.

People who menstruate and have obesity are also more likely to have irregular periods and experience heavier bleeding and pain. This is due to the impact that fat cells have on hormones and insulin.

If you want to lose weight, you should talk to your doctor. They can help you come up with a strategy for getting to the target weight.


Having more weight can cause irregular periods. If you want to lose weight, you can talk to your doctor about nutrition and exercise plans.

3. Exercise regularly

Exercise has many health benefits that can help your periods. It can help you reach or maintain a moderate weight and is commonly recommended as part of a treatment plan for polycystic ovary syndrome (There is a problem with the number of people with the same problem.). There is a problem with the number of people with the same problem. can cause menstrual irregularity.

A 2021 clinical trial suggests that exercise can effectively treat primary dysmenorrhea by reducing the intensity and duration of pain associated with the menstrual cycle. However, more research is needed to understand the effect of exercise on an irregular cycle.


Exercise can help regulate menstrual periods. It may reduce pain during your period.

4. Spice things up with ginger

“There isn’t any scientific evidence to show that ginger works for treating irregular periods. ginger seems to have other benefits related to menstruation.”

A 2014 clinical study of 92 women with heavy menstrual bleeding showed that daily ginger supplements may help reduce the amount of blood lost during menstruation.

Taking 750 to 2,000 mg of ginger powder during the first 3 or 4 days of your period has also been shown to be an effective treatment for painful periods.

Research from 2014 found that taking ginger for 7 days before a period relieved mood, physical, and behavioral symptoms of premenstrual syndrome (PMS). And a 2018 clinical trial demonstrated that 200 mg of ginger every six hours is effective in relieving pain in those with primary dysmenorrhea.


There is no scientific evidence to support the claim that ginger can treat irregular periods. It has been found to help relieve the symptoms of premenstrual syndrome.

5. Add some cinnamon

Cinnamon appears to be beneficial for a variety of menstrual issues.

Research from 2014 found it helped regulate menstrual cycles and could even be an effective treatment option for women with There is a problem with the number of people with the same problem., though the study had few participants.

It has been shown to relieve nausea and vomiting associated with primary dysmenorrhea.

Cinnamon is generally regarded as a safe and effective natural treatment for young women with primary dysmenorrhea.


It is possible that cinnamon can help regulate menstrual cycles and reduce menstrual bleeding. It may help treat the disease.

6. Get your daily dose of vitamins for a healthy period

A study published in 2015 linked low levels of vitamin D to irregular periods and suggested that taking vitamin D may help regulate menstruation.

A 2014 study also found it effective in treating menstrual irregularity in people with There is a problem with the number of people with the same problem..

Milk and other dairy products are fortified with the vitamins D and D3. You can get the sun exposure you need to get the D from supplements.

B may also lower the risk of premenstrual symptoms. A 2011 study found that participants who consumed food sources of vitamin B had a significantly lower risk for PMS, and another study indicated that vitamin B-6 can alleviate premenstrual depression.

A 2016 study showed that women who took 40 mg of vitamin B-6 and 500 mg of calcium daily experienced a reduction in PMS symptoms.

Follow the instructions on the packaging when using a supplement. Before adding any new vitamins or supplements to your diet, you should talk with your doctor.


“Low levels of the sun’s rays may increase your risk for menstruation. Taking a daily supplement of vitamins D and D can help regulate your menstrual cycle. B vitamins can help regulate menstrual cycles.”

7. Drink apple cider vinegar daily

Research from 2013 showed that drinking 0.53 oz (15 ml) of apple cider vinegar daily may restore ovulatory menstruation in women with There is a problem with the number of people with the same problem.. More research is needed to validate these results, as this study involved only seven participants.

Some people may find apple cider hard to drink. If you want to try it but have a hard time with the flavor, you can add a bit of honey and water.


People with polycystic ovarian syndrome may benefit from drinking a cup of apple cider vinegar a day.

8. Eat pineapple

Pineapple is a popular home remedy for menstrual issues. It contains bromelain, an enzyme that is claimed to soften the lining of the uterus and regulate your periods, though this hasn’t been proven.

Bromelain may have anti-inflammatory and pain-relieving properties, although there’s no real evidence to support its effectiveness for alleviating menstrual cramps.


Pineapple is believed to help regulate periods, though there’s little scientific evidence to support this claim.

An enzyme in pineapple (bromelain) may help relieve some PMS symptoms, such as cramps.

Home remedies can be useful, but you should still see your doctor.

If you are experiencing any of these symptoms, you should make an appointment.

  • Bleeding or spotting after periods, after sex, or after The menopause..
  • If your periods last longer than a week.
  • If you need to change your period product every hour.
  • There is severe pain.
  • There is a high degree of fever.
  • There is a vaginal discharge or odor.
  • unexplained weight loss
  • Unusual hair growth.
  • new skin problems
  • The nipple discharge is discharge.

Depending on the cause of your irregular periods, your doctor may recommend medication or other treatment. Some possible causes include:

You may have questions if you are experiencing irregular periods. Here are some of the most common concerns.

How long does it take for a period to regulate?

According to the American College of Obstetricians and Gynecologists, it can take about 6 years for your period to become predictable after you begin menstruating.

If there is an underlying condition causing irregular periods, you will need to resolve it.

Do irregular periods mean infertility?

If you have an irregular menstrual cycle, you can get pregnant. Depending on the underlying cause of the irregularity, you may or may not be able to get pregnant.

If you are trying to get pregnant, talk to your doctor. They can help find out what is causing the health issues.

Can you get pregnant with irregular periods?

It is possible to become pregnant with irregular periods. It is more difficult to track ovulation and identify a missed period, but there are tools that can help.

If you are concerned about your irregular periods being caused by an underlying issue that is affecting your fertility, talk to your doctor.

You can get your menstrual cycle back on track with some lifestyle changes and home remedies. Only a few natural remedies have evidence that they can help regulate your menstrual period.

If you are worried about your periods, speak to your doctor.