Regulating your menstrual cycle will help you feel healthy and happy – and it’s not difficult to learn how to get regular periods. Eating certain foods can give you a regular menstrual cycle, especially if you have irregular periods or amenorrhea (no periods at all).
The key to getting regular periods is to balance your hormones. Read The Hormone Cure: Reclaim Balance, Sleep and Sex Drive; Lose Weight; Feel Focused, Vital, and Energized Naturally by Dr Sara Gottfried, who is a Harvard-educated physician and nationally recognized, board-certified gynecologist. You don’t have to keep struggling to make your menstrual cycle regular! Dr G offers a unique hormone-balancing program that has helped thousands of women reclaim wellness, verve, and optimal health.
Before we get into the list of foods that make your menstrual cycle regular, here’s something interesting about getting your period: “When estrogen is high during their cycle, women are more at ease with themselves,” writes Dr Booth in The Venus Week. “They are more confident performing tasks and accomplishing goals and more socially agile and bale to articulate themselves more fully and clearly.” This is one of the benefits of getting your period – but first you have to learn how to get regular periods.
But, if your period is irregular or nonexistent, you won’t benefit from the effects of high estrogen. The point of highest estrogen is your pre-ovulatory stage. If you’re on a 28 day cycle, ovulation occurs from days 12-16 (though it varies, depending on your stress level, the foods you eat, the exercise you’re doing, etc). This means that pre-ovulation occurs on about days 8-11 (but again, it varies from woman to woman).
5 Foods That Make Your Menstrual Cycle Regular
Your first step in regulating your periods is figuring out what’s causing an irregular menstrual cycle. Once you determine the cause, you’ll be better able to find an effective treatment. Read 6 Things That Cause Irregular Periods.
Omega-3 fatty acids – salmon, sardines, fish oil supplements
The blood vessels in your ovaries are tiny, which makes them vulnerable to damage and poor circulation. Smoking, obesity, and high cholesterol can negatively affect your ovarian blood vessels, which blocks hormones and blood flow. Fish oils enhance blood circulation, reduce damage from free radicals, fight the effects of aging, and increase dopamine (which improves your mood!).
The Omega-3 Fish Oil Supplement can help make your menstrual cycle regular even though it’s not a food. Dr Rebecca Booth, author of The Venus Week: Discover the Powerful Secret of Your Cycle…at Any Age, recommends adding a fish oil supplement to your diet instead of eating a lot of fish because of the mercury in some tuna, swordfish, mackerel, etc.
Most natural foods are not white, so you can assume that if a food is white, it is probably processed to the point of being unhealthy! To make your menstrual cycle regular, avoid white flour, sugar, white potatoes, white bread, white pasta, and white rice. They disrupt your menstrual cycle by creating insulin surges that result in fat storage. This excess fat storage negatively affects ovulation and your periods – and can cause irregular periods. Stop eating food that is white as a way to get regular periods.
Protein – cottage cheese, lean meats, nuts
I’ve been putting cottage cheese on my salad every day at lunch instead of salad dressing. “Finding sources of balanced protein can be a challenge for busy women, but it is a must for hormonal balance, writes Dr Booth in The Venus Week. The more you balance your hormones, the more regular your menstrual cycle will be. Plant proteins are especially good for enhancing fertility and hormonal balance: almonds, walnuts, peanuts, cheese, hard boiled eggs, soy chips, hummus, canned sardines, and edamame.
Another “food” to make menstruation regular is nettle leaf tea. If you haven’t tried herbal tea to regulate your cycle, check out Yogi Woman’s Energy Tea. It’s made with nettle leaf, which some say is good for regular periods.
Vitamin D for regular periods
“Vitamin D is a little hard to come by in food,” writes Dr Booth. Eat vitamin D-fortified milk products, tuna, egg yolks, salmon, sardines, and (yuck) cod liver oil. I also drink lots of skim milk, which has vitamin D added.
If you aren’t getting enough vitamin D, check out the Vitamin D3 Softgel Supplement. This vitamin improves communication between your cells, which stabilizes your hormones. Vitamin D is also vital in cancer protection – especially breast, colon, ovarian, and prostate cancers.
To increase your vitamin D and make your menstrual cycle regular, make sure you getting enough sunlight. Where you live and the color of your skin determines how much time you should spend in the sun, but my research tells me that the average North American should spend about 10 minutes in the sun about 2-3 times per week. If you aren’t getting enough vitamin D and you want to regulate your menstrual cycle, check out the vitamin D supplement.
Chocolate contains flavenoids, which have estrogen-like activity and help improve circulation by reducing platelet clumping, writes Dr Booth in The Venus Week. Flavenoids also enhance microcirculation in the ovaries and endocrine glands, and increase dopamine (a “feel good” hormone). Not just any old chocolate will do: eat dark chocolate that contains at least 70% cocoa solids.
Your comments on how to get regular periods are welcome below. But, I can’t offer personal medical advice! Please talk to a gynecologist or your family doctor in person if you’re having problems with irregular periods and you want to make your menstrual cycle regular.
If your periods are heavy, consider iron supplements
I take iron supplements because I have ulcerative colitis, and I had heavy periods. My menstrual cycle was regular, but I didn’t eat enough iron-rich foods. If your periods are both irregular and heavy, you might consider taking iron supplements. One of the common causes of iron deficiency and anemia is heavy bleeding during menstruation. If you don’t get enough iron in your diet or the foods you eat, your body’s iron stores will diminish and you’ll experience fatigue.
Research also shows that iron deficiency caused by anemia may affect your physical performance, cognitive function, mood, and overall quality of life. Iron isn’t an expensive supplement — check out the Solgar Gentle Iron 25 MG Vegetable Capsules on Amazon.
Also – learn about Polycystic Ovarian Syndrome
While irregular periods are common among teenage girls, an underlying hormonal disorder may be the cause of long-term irregular periods in adult women. Polycystic Ovarian Syndrome is an endocrine disorder that is characterized by an excess of androgens or male hormones in the body. The imbalance of hormones interferes with the growth and release of eggs from the ovaries, which can prevent ovulation and menstruation.
Menstruation begins on average at age 12 for most women, and a normal menstrual cycle is approximately 28 days. Girls should have a regular menstrual cycle within approximately two years after they get their first period, or by age 17 at the latest. If you’ve been getting your period for more than two years and you’re over 17 years old, you may want to talk to a doctor about how to regulate your period – and you may need more than information about foods to make your menstrual cycle regular.
If you’re struggling to make your menstrual cycle regular, consider holistic therapies. I’ve also written about Bowen Therapy for Fertility – it’s not just for women trying to get pregnant. It can help regulate your period.
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I welcome your thoughts on these foods that make your periods regular. I can’t offer advice or counseling, but you might get tips from other readers if you share your experience.