A normal menstrual cycles should be from every 21 to 35 days.
However an irregular menstrual cycle medically known as oligomenorrhea, is a common problem among women. Oligomenorrhea refers to infrequent periods with intervals of more than 35 days. Normally women have 11 to 13 periods in a year, but those with oligomenorrhea may have fewer than six or seven periods. If you have irregular menstrual cycle once in a while then it’s nothing to worry about, but frequent irregular cycle caused by hormonal shifts are signals to pay closer attention to.
Whether you’re experiencing heavy, frequent bleeding or light, infrequent periods, you need to know the probable cause and how to best handle it.
Oligomenorrhea can be as a result of some of the following;
significant weight loss or gain,
polycystic ovarian syndrome,
recent birth or miscarriage or D&C,
irritable bowel syndrome,
There are so many factors that can cause this problem and it can therefore make you confused.
Some home remedies to help regulate your irregular menstrual cycle.
1. Vitamin and mineral supplements
This is not necessarily for a normal menstrual cycle, but it will help ensure you’re getting the right nutrients especially if you don’t like eating fruits.
There are some vitamins, such as B6, that are essential for women. Foods rich in vitamin B6 include pasta, tomatoes, corn and fortified cereals and can help reduce symptoms such as bloating and control mood swings.
Tomatoes, peas, lemons, oranges and limes are rich in vitamin C, which is good for your reproductive health and can keep you energised during your menstrual cycle.
2. Omega-3 fatty acids Oily Fish
Fish oils enhance blood circulation, because the blood vessels in your ovaries are tiny, which makes them vulnerable to damage and poor circulation. Oily fish, such as sardine, titus, mackerel, and tuna, provide rich amounts of protein and healthy fats, which are important for hormonal balance and normal menstruation. Oily fish are top sources of omega-3 fats, which reduce inflammation, plays a role in pain and bloating, and may help reduce menstrual cramps. For best results eat more of grilled or steamed fish, and it is also recommended that you add a fish oil supplement to your diet instead of eating a lot of fish.
3. Fruits and vegetables
To improve hormonal balance and menstrual health, getting plenty of the antioxidants, vitamin C and beta-carotene is important. This can be provided in significant amount by eating fruits and vegetables along with fiber. Avoid fruit juices and fruits which has been sweetened but instead, go for fresh or frozen, unsweetened fruits and vegetables. For beta-carotene, eat sweet potatoes, carrots, lettuce, carrot, spinach and mango etc. Top vitamin C sources include red bell peppers, citrus fruits. You can make your own juice to ensure it’s not sweetened.
Ginger has many benefits to the body, but it is also highly beneficial in regulating menstrual cycles and also helping to relieve menstrual pain. It promotes menstruation which makes it good when fighting scanty or delayed periods.
4. Aloe Vera
By regulating your hormones aloe vera helps treat menstrual irregularities naturally. After extracting fresh aloe vera gel from its leaf, mix one teaspoon of honey to sweeten it, take it daily before having your breakfast, do this for about three months. Take note not to use it during your period.
5. Whole Grains
Whole grains are great sources of fiber, protein and B vitamins nutrients which helps improve hormonal balance and reduce symptoms of heavy menstruation. However high-glycemic carbohydrate sources, such as white bread and sweets can worsen your symptoms. They can also disrupt blood sugar control, interfering with positive energy levels and moods. Limit the intake of these foods and eat more of whole grains, such as brown rice, oats and popcorn, instead.
6. Natural foods to regulate your menstrual cycle
Quit taking white foods such as white flour, sugar, white potatoes, white bread, white pasta, and white rice to make your menstrual cycle regular. Most natural foods are not white, so if a food is white, it might have been processed to the point of being unhealthy! White foods create insulin surges that result in fat storage and disrupt your menstrual cycle. This excess fat storage then negatively affects ovulation and your periods and can therefore cause irregular periods. Stop consuming white food!
7. Vitamin D
Eat vitamin D-fortified milk products, like egg yolks, sardines, and cod liver oil. Also drink lots of skim milk, which has vitamin D added. You can also get vitamin D supplements which stabilizes your hormones by improving communication between your cells. Getting enough sunlight is also a good way to increase your vitamin D and make your menstrual cycle regular.
For better effectiveness, eat these foods for at least three months and if possible continue eating them until you see results.