Why regular menstrual cycles matter for women's health, and what to do about it (even if you don’t care about fertility)
As a dietitian who specializes in helping women with irregular periods and painful menstrual cycles, I’ve seen many clients frustrated by the same scenario: they visit a healthcare provider with concerns about their cycles, only to be told to take birth control or to "come back when you're thinking about getting pregnant." This leaves many women without viable options, especially if birth control isn’t the right solution or pregnancy isn’t in their plans.
However, your menstrual health is about much more than fertility. In fact, irregular menstrual cycles are a significant indicator of your overall health. A healthy period isn’t just about avoiding pregnancy— it’s also tied to your risk of chronic conditions like heart disease, osteoporosis, and even certain cancers.
Why Regular Menstrual Cycles Matter for Women's Health
The American College of Obstetricians and Gynecology (ACOG) considers our menstrual cycle a vital sign, just like blood pressure, heart rate, body temperature, and respiratory rate. If your cycle is irregular, it could signal an underlying issue, such as hormonal imbalances, nutrient deficiencies, or other health conditions that may not be immediately visible.
A regular menstrual cycle helps balance estrogen and progesterone, two essential hormones for women’s health. When ovulation doesn’t occur regularly, the production of progesterone decreases, leaving estrogen unopposed, which can increase the risk of several serious conditions.
For example, women with conditions like PCOS (Polycystic Ovary Syndrome) or long irregular cycles face a higher risk of endometrial cancer due to prolonged estrogen exposure without the protective effects of progesterone. Additionally, irregular ovulation can contribute to an increased risk of breast cancer and bone density loss, which is why postmenopausal women are at higher risk for osteoporosis.
While these statistics may sound alarming, the goal here is not to scare you, but to empower you with the knowledge that irregular periods are a signal that shouldn't be ignored—whether or not you want to have children.
Steps to Regulate Irregular Periods and Reduce Painful Cycles
If you’re experiencing irregular or painful periods, here are key steps you can take to restore balance to your hormones and improve your overall menstrual health:
1. Comprehensive Health History
The first step to managing irregular cycles is finding a healthcare practitioner who will listen to your concerns, assess your health history, current symptoms, and lifestyle habits. This holistic approach will give you insights into possible underlying causes.
2. Blood work and functional lab testing
A detailed analysis of your blood work or functional lab testing can provide critical insights into the root causes of your irregular cycles. This can help identify:
Nutrient deficiencies
Thyroid imbalances
Blood sugar dysregulation (insulin resistance)
Gut health issues (e.g., SIBO or dysbiosis)
Hormonal imbalances
Environmental toxins
Identifying these factors can help determine whether your cycle irregularities are related to something treatable or reversible.
3. Holistic Lifestyle Changes
Once you have more clarity about the underlying causes, the next step is to address your lifestyle. Regulating your menstrual cycle often requires making dietary, exercise, and self-care changes tailored to your unique needs.
Nutrition: Ensure you are eating enough, balancing your macronutrients (carbs, protein, and fats), and removing highly processed foods that can increase inflammation. Focus on anti-inflammatory foods and balanced meals that help prevent blood sugar spikes. Hydration is also key.
Exercise: Adjust your workout routine based on your cycle and energy levels. For some women, intense exercise can worsen hormone imbalances, while others may benefit from more physical activity. The key is balance.
Sleep: Aim for consistent, quality sleep to support hormone production and stress management. Poor sleep can disrupt cortisol levels, which in turn can affect your menstrual cycle.
Mental Stress: Managing stress is essential for hormonal balance. Incorporating stress-relieving practices like meditation, yoga, or deep breathing exercises can help lower cortisol levels and support ovulation.
Environmental Toxins: Reducing exposure to endocrine-disrupting chemicals found in personal care products, cleaning supplies, and plastics can significantly impact hormonal health. Switching to natural, toxin-free products can make a difference.
4. Mindset Matters
Making sustainable lifestyle changes requires the right mindset. Developing a mindset that embraces change and supports long-term goals is crucial for lasting improvements in menstrual health.
5. Targeted Supplements
While lifestyle changes are foundational, supplements can be helpful to fill in any gaps. However, you should never rely solely on supplements to fix your health. Consult a knowledgeable healthcare practitioner to recommend appropriate supplements, and be sure they have a plan for how long you'll take them and when to reassess your progress.
My Personal Journey with Irregular Periods
I can relate to the struggles many women face when dealing with irregular periods. In my mid-20s, I lost my period for two whole years due to a combination of factors including PCOS, an autoimmune thyroid condition (Hashimoto’s), SIBO, and lifestyle stressors like undereating, overexercising, and being stressed out of my mind at work.
It took years of trial and error, but once I was able to identify those root causes, my cycles became more regular. That experience fuels my passion for helping women regain control over their menstrual health.
Why You Shouldn't Ignore Irregular Periods
Irregular periods aren’t just an inconvenience—they can be a sign that something deeper is going on in your body. Whether or not you plan on having children, taking action now to address irregular cycles and painful periods can prevent long-term health risks and improve your quality of life. Did you just recently have an “off” period? Check out my other blog post for the 10 questions to ask yourself first before feeling too worried.
If you're ready to regain control of your menstrual health and eliminate cycle-related stress, I invite you to schedule a free discovery call. Together, we can develop a personalized plan to regulate your cycles and restore balance to your body.