Irregular periods? A GP's guide to getting regular periods naturally 

Summary: Irregular periods can be frustrating and may signal underlying health issues like PCOS, thyroid disorders, or stress. Simple lifestyle changes like managing stress, improving diet, and exercising moderately can naturally help regulate your cycle. Hola Health’s online doctors offer convenient telehealth appointments, personalised advice, and online prescriptions to support your menstrual health without leaving home.

Irregular periods? A GP's guide to getting regular periods naturally

Menstrual cycles can vary from person to person, but consistently irregular periods can be frustrating and sometimes a sign of an underlying health issue. If your period is unpredictable, too frequent, or missing altogether, it’s worth understanding what might be causing it and how you can encourage regularity naturally. 

What causes irregular periods?

Irregular periods can be caused by a variety of factors, including: 

• Hormonal imbalances – Conditions like polycystic ovary syndrome (PCOS) and thyroid disorders can disrupt hormone levels. 
• Stress – Chronic stress affects the hypothalamus, the part of the brain that regulates hormones. 
• Extreme weight changes – Rapid weight loss or gain can throw off hormone production. 
• Excessive exercise – Overtraining, particularly in endurance sports, can lead to menstrual irregularities. 
• Dietary deficiencies – Lack of essential nutrients, such as iron, vitamin D, and omega-3 fatty acids, can impact menstrual health. 
• Medical conditions – Issues like diabetes, insulin resistance, and endometriosis can affect the menstrual cycle. 
• Contraceptive pills and other medications – Some contraceptive methods and other medications may cause cycle irregularities. 

What symptoms are related to irregular periods?

Aside from the obvious symptom of unpredictable bleeding patterns, irregular periods may be accompanied by: 

• Heavy or light bleeding
• Skipped periods
• Spotting between periods
• Severe menstrual cramps
• Breast tenderness
• Mood swings and fatigue 

Examples of irregular periods

• Oligomenorrhoea – Infrequent periods (more than 35 days between cycles) 
• Polymenorrhoea – Frequent periods (less than 21 days between cycles) 
• Menorrhagia – Heavy or prolonged periods 
• Amenorrhoea – Absence of periods for three months or more 

Also read: Premenstrual syndrome & hormonal mood swings: What to do

How to get regular periods naturally?

If you experience irregular periods, lifestyle changes may help regulate your cycle: 

• Manage stress – Practices like yoga, meditation, and deep breathing exercises can help regulate cortisol levels (the body’s main stress hormone). 
• Improve diet – Eating a balanced diet rich in whole foods, lean proteins, and healthy fats supports hormone balance. 
• Maintain a healthy weight – Being underweight or overweight can affect oestrogen levels and ovulation. 
• Exercise moderately – Regular movement is beneficial, but excessive workouts may disrupt menstrual function. 
• Get enough sleep – Poor sleep can interfere with hormone production. 
• Stay hydrated – Drinking enough water supports overall hormonal balance. 

Lifestyle factors and irregular periods

• Caffeine and alcohol – Excessive intake can interfere with oestrogen metabolism. 
• Processed foods and sugar – Can contribute to insulin resistance and hormonal imbalance. 
• Smoking – Disrupts oestrogen levels and may lead to early menopause. 

Also read: Best foods for female hormonal imbalance

Fertility awareness 

Tracking your menstrual cycle can provide insight into patterns and potential issues. Apps and basal body temperature tracking can help predict ovulation and identify irregularities. 

When should I speak to a doctor?

You should seek medical advice if you: 

• Miss more than three periods in a row 
• Experience severe cramps, heavy bleeding, or clotting 
• Have excessive facial hair or acne (which may indicate PCOS) 
• Are struggling to conceive 
• Have sudden weight changes affecting your cycle 

FAQ

How can I regulate my period naturally without using the contraceptive pill?

Maintaining a balanced diet, reducing stress, and engaging in moderate exercise can help balance hormones and regulate periods. 

What should I drink if my period is irregular?

Herbal teas like ginger, cinnamon, and spearmint tea may support hormone regulation. 

How to balance hormones to get your period back?

Focus on gut health, stress reduction, and consuming hormone-supporting nutrients like omega-3s, magnesium, and zinc. 

How long does it take for a period to regulate?

It can take a few months for lifestyle changes to take effect, but if your cycle remains irregular for over six months, consult a doctor. 

Can you get pregnant with irregular periods?

Yes, but irregular ovulation can make conception more challenging. Tracking ovulation can help. 

Is it normal to miss a period for two months?

Occasionally, yes, but frequent missed periods may indicate an underlying issue. 

How much delay in periods is normal?

A variation of up to seven days is generally normal. Longer delays may warrant further investigation. 

Can a telehealth doctor help?

Yes! A telehealth consultation can provide guidance on potential causes, lifestyle changes, and whether further testing or treatment is needed. 

How can Hola Health’s online doctor help via telehealth?

If you’re experiencing irregular periods, Hola Health’s online doctor can provide: 

• Instant telehealth consultations – Speak to a GP about your menstrual health from the comfort of your home. 
• Online doctor referrals for specialist care – If necessary, we can connect you with an endocrinologist or gynaecologist. 
• Online scripts in Australia – If treatment is required, we can provide prescriptions for hormone support or other medications. 
• Personalised guidance – Our doctors can help you identify the root cause of your irregular periods and offer tailored advice on diet, exercise, and lifestyle changes. 

Don’t let irregular periods disrupt your life. Book an online consultation with Hola Health today and take control of your menstrual health.