6 Tips to Help Overcome Irregular Period

TEMPO.CO, Jakarta - Menstruation or period is a natural reproductive process that every woman experiences. The typical menstrual cycle lasts between 24 and 38 days. However, each woman may have a different cycle.

According to the Cleveland Clinic, menstrual periods usually last four to seven days and occur about every 28 days. Menstrual bleeding is considered irregular if it occurs less than 21 days or more than 35 days apart.

Irregular menstruation is also characterized by not having a period for three consecutive months or 90 days, and menstrual flow is much heavier or lighter than usual.

As reported from Medical News Today, here are six ways to deal with irregular menstruation:

1. Reduce stress

Researchers find that high levels of emotional stress are associated with irregular menstruation. Finding ways to reduce stress can help women regulate their menstrual cycles. If it is not possible to avoid stress, try activities that limit its effects on the body.

2. Meditate

Meditation is a simple way to reduce stress at home or at work. Researchers say that meditation can overcome the adverse effects of psychological stress. 

3. Practice Yoga

Yoga is one of the physical forms of meditation. Practicing yoga can be an effective way to regulate menstruation. A study found that daily yoga practice helps balance hormones associated with irregular periods.

4. Maintain ideal body weight

Changes in body weight can affect a person's menstrual cycle. Women with low body weight are suggested to gain weight because fat is needed to produce the hormones of the menstrual cycle.

Meanwhile, women with obesity or overweight should lose weight to make menstruation more regular.

5. Exercise

Exercise is necessary for a person's mental and physical health. Research shows that regular aerobic exercise can improve menstrual cramps. This is because exercise is an effective way to maintain a healthy body weight.

However, too much exercise can disrupt or even stop the menstrual cycle. It is recommended that adult women get at least 2.5 to 5 hours of moderate-intensity exercise per week.

6. Take vitamin D

Vitamin D helps absorb calcium in the gut and is important for bone health. Research suggests that it may also help regulate ovulation. A 2015 study found a link between low vitamin D levels and irregular menstrual periods.

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