Tips For Naturally Regulating Your Period When You Have PCOS

Many women who are diagnosed with PCOS, struggle with irregular periods as one of the symptoms. Although some women may consider it to be a blessing to not have periods – only those who struggle with irregular cycles know what a relief it can be to get back their periods after starting PCOS treatment.

Having regular periods is not only a sign of good health but it also prevents the risk of developing endometrial cancer. Your periods are a result of a number of hormones all working in sync – any imbalance in the levels of hormones can affect your period cycle.

Your period cycle can be affected by many different reasons that may or may not be linked to a medical condition:

  1. Stress
  2. Poor diet
  3. Sedentary lifestyle
  4. Excessive exercise
  5. Conditions like PCOS or hypothyroidism

So if you are struggling with irregular periods it is important to first speak to your doctor to understand the root cause of it and appropriately get a treatment plan. However, if you are unsure if your periods are irregular or just a minor fluctuation in your regular cycle:

  • You have 8 or fewer menstrual cycle a year
  • Your cycles are shorter than 21 days
  • Your cycles are longer than 35 days

If you fit in any of these categories, your irregular cycle may be a cause for concern. Especially for PCOS, look for other signs alongside irregular cycles such as trouble losing weight, acne, scalp hair loss or excessive facial/body hair.

However, the good part is that you can regulate periods naturally by making lifestyle changes. Although some women may require medications such as birth control pills to regulate their cycles – many women are able to get back their periods by making simple lifestyle changes.

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Tips on regulating your periods naturally

 

  1. Diet: Your diet can have an effect on many areas of your health, including your periods. Eating a lot of high glycemic index foods i.e. processed, sugary or packaged foods that can spike your insulin levels can cause an imbalance in your hormones resulting in irregular periods. Switch to healthier alternatives such as whole grains (ragi, jowar, bajra, brown rice), quality protein (paneer, chickpea, egg, chicken), a variety of fruits and vegetables, nuts and seeds, and maintain your hydration levels. Although it is okay to indulge in your favourite foods occasionally, making it an eating behaviour can affect your overall health. When you eat a healthy, balanced and a nutritious diet, you won’t need to rely on supplements to meet nutritional deficiencies and can see an improvement in many areas of your health and mood.

 

  1. Exercise: Whether you have irregular periods or not – exercising regularly has multiple benefits. Even going for a 30 minute walk or performing yoga for irregular periods and PCOS can help in regulating your cycle. If you have a hectic work schedule or have been sedentary for quite some time, decrease your levels of inactivity and try to stay active throughout the day. This could mean doing the household chores, taking a 5 min break to walk or just doing a couple of stretching exercises. Doing regular exercise also releases endorphins which are the happy hormones that can improve your mood and overall well-being too.

 

  1. Stress: Stress has a direct impact on your period cycle. Chronic stress increases the levels of cortisol in your body which can cause an imbalance in your hormones. Stress is not only bad for PCOS but also for your health. Occasionally feeling stressed is normal but chronic or long-term stress can give rise to many negative effects on the body. This makes stress management an important part of your PCOS journey. Meditation, journaling, mindfulness or taking up a hobby can all help in reducing stress and help you to unwind.
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  1. Sleep: Sleep is the time when your body is able to restore and repair itself. Sleep can actually help reduce inflammation, stress and help manage the hormonal imbalance. Maintain a sleep schedule and switch off all electronics before you head to bed. Practise relaxation techniques and avoid having caffeine before bedtime. You should aim to get at least 7 to 8 hours of sleep each night.

 

Correcting the underlying hormonal imbalance can help overcome many PCOS symptoms of PCOS. However, it is important to adopt this healthy lifestyle as a way of life and not something you do sparingly. Staying consistent with these healthy habits can go a long way in regulating your periods. Although there are a number of home remedies available such as the use of cinnamon, ginger or the use of herbal teas, there is no such widespread evidence for its effectiveness. You may use it in conjunction with making lifestyle changes but is not enough as a standalone method.

 

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