Irregular Periods: Effective Solutions to Regulate Your Cycle

The essentials to remember about irregular periods

💡 Concrete example : If your cycles last 26 days, then 30 days, then 28 days, that's perfectly normal. A few days' variation is natural. But if you go from 25 days to 40 days and then to 22 days, then we're talking about irregularity.

1. Polycystic Ovary Syndrome (PCOS)

PCOS is the leading cause of irregular cycles. It's a hormonal imbalance that causes an excess of male hormones (androgens), disrupting ovulation. The result: very long cycles (40-60 days, or even several months without a period), often accompanied by acne, excessive hair growth, and weight gain.

2. Thyroid Disorders

Hypothyroidism (underactive thyroid) and hyperthyroidism (overactive thyroid) both disrupt the menstrual cycle. Hypothyroidism often causes long cycles and heavy periods, while hyperthyroidism can cause short cycles or missed periods. Associated symptoms include severe fatigue, unexplained weight gain/loss, and feeling cold or hot.

3. Hyperprolactinemia

Too high a level of prolactin (the breastfeeding hormone) can block ovulation and cause very irregular cycles or no periods at all. Associated signs: milk flow from the breasts when not breastfeeding (galactorrhea), decreased libido.

4. Endometriosis and Fibroids

Endometriosis can cause uncontrolled bleeding and intense pain. Uterine fibroids (benign tumors) often cause very heavy periods and bleeding between cycles. Both conditions require gynecological monitoring.

Stress (#1 Cause of Temporary Irregularities)

Intense or chronic stress disrupts the hypothalamus-pituitary-ovarian hormonal axis. Your body, in "survival mode," can put ovulation on hold. The result: longer cycles, late periods, or no periods at all for several months. A 2018 Korean study showed that women with high levels of perceived stress were 1,7 times more likely to have irregular cycles.

Significant Weight Variations

Rapid weight loss or gain of more than 10% of body weight can disrupt the cycle. Adipose tissue produces hormones (especially estrogen). Too much or too little fat disrupts hormonal balance.

• Significant weight loss (crash diet, eating disorders): Can completely stop periods (amenorrhea)
• Overweight or obese : Associated with irregular cycles, particularly due to insulin resistance and excess estrogen
• Very low BMI (<18,5): Periods often absent or very spaced out

Intensive Sport

Highly intensive physical activity can cause what is known as "athlete's amenorrhea." The body, subjected to significant physical stress and high energy expenditure, shuts down ovulation. This is common among elite athletes, gymnasts, professional dancers, and marathon runners.

Travel and Jet Lag

Changing time zones disrupts your internal biological clock and can delay ovulation. A significant jet lag can cause your period to arrive a few days early or late. This is usually temporary.

Hormonal contraceptives

The pill, implant, and hormonal IUD block ovulation and create an artificial cycle. At the beginning of treatment or after stopping, cycles can be chaotic for several months (usually 3 to 6 months). This is the time for your body to return to its natural rhythm.

Copper IUD and Irregular Periods

The copper IUD doesn't contain hormones, but it can cause longer cycles, heavier periods, and sometimes spotting between periods. This is a common side effect, not an irregularity per se, but it can feel like your cycle is out of whack.

Other Medicines

Certain medications can disrupt the cycle: antipsychotics, long-term corticosteroids, blood thinners, epilepsy treatments. If you suspect a link, talk to your doctor.

Normal teenage timeline

First year : Cycles between 21 and 45 days, very variable. Sometimes 3 months without a period, then 2 cycles close together. It's a complete mess and that's OK.

2s-3s : Cycles are beginning to move closer to the adult range (24-38 days) but remain variable.

After 3-6 years : Most cycles become completely regular. If this is still not the case after 6 years of periods, a consultation may be useful to check for PCOS or another underlying cause.

💡 Why is it anarchic? Prolactin (the breastfeeding hormone) blocks ovulation. As long as you breastfeed frequently, prolactin remains high and prevents the cycle from restarting normally. When breastfeeding decreases, prolactin drops, and ovulation resumes... but not in a linear fashion. Hence the chaos.

What is normal in perimenopause

• Cycles that gradually lengthen (35, 40, 50 days, etc.)
• Cycles that suddenly shorten (15-20 days)
• Completely unpredictable alternation of short/long cycles
• Periods absent for 2-3 months, then return
• Very heavy flow then very light
• Spotting between periods

💡 Example : If your cycle is 35 days long, you're probably ovulating around day 21 (35-14). If your cycle is 26 days long, it's more likely day 12. But since you don't know in advance whether this cycle will be 26 or 35 days long, you can't predict.

Ovulation Tests (LH)

How it works : You take a urine test every day that detects the LH (luteinizing hormone) surge that precedes ovulation by 24-36 hours.

With an irregular cycle: Start testing around days 10-12 and continue until you reach a peak. Disadvantage: It can be expensive if your cycles are very long (you can test for 15-20 days).

Reliability: Very good for detecting ovulation. Be careful though if you have PCOS: you can have multiple LH surges without actual ovulation.

Basal Temperature

How it works : You take your temperature every morning when you wake up (even before getting up). After ovulation, your temperature rises by 0,3 to 0,5°C and remains high until your next period.

With an irregular cycle: This allows you to retrospectively confirm that you have ovulated, and after a few cycles, to spot a pattern. But it does not predict future ovulation (you notice it after the fact).

Reliability: Good for confirming ovulation. Restrictive on a daily basis.

Cervical Mucus Observation

How it works : Before ovulation, your cervical mucus becomes abundant, clear, and stringy (like raw egg white). This is a sign that your body is preparing to ovulate.

With an irregular cycle: Very useful for identifying your fertile window in real time. Free and without equipment. Requires a little practice to observe properly.

Fertility Apps and Monitors

Apps like Clue, Flo, or devices like Ava, Tempdrop, and Clearblue Monitor can help. But be careful: predictive algorithms don't work well with highly irregular cycles. Instead, opt for methods based on real-time observation (temperature, tests, mucus).

Irregular Cycles ≠ Infertility

Having irregular cycles makes it harder to conceive (because you don't know when you're ovulating), but it doesn't mean you're infertile. Many women with irregular cycles get pregnant naturally; it just takes longer.

The real problem : Irregularity can be a sign of anovulation (absence of ovulation). If you don't ovulate at all, you can't get pregnant. But if you ovulate unpredictably (sometimes on day 15, sometime on day 30), it's just harder to pinpoint.

Consult after 6 months if:

• Your cycles regularly exceed 35-40 days
• You suspect anovulation (no fertile mucus, no temperature spike)
• You are over 35 years old
• You have signs of PCOS, endometriosis or other pathology

Unpredictable Cycles? Always Be Prepared

With irregular periods, it's hard to predict. Our Period Panties protect you at all times, even when your period arrives unexpectedly.

1. Manage Stress

Easier said than done, but it's often the key. Chronic stress is the number one enemy of a regular cycle. Concrete solutions:

• Meditation, cardiac coherence (5 minutes a day is enough)
• Yoga, sophrology
• Sufficient sleep (7-8 hours minimum)
• Therapy if stress is overwhelming

2. Stabilize Your Weight

If you've lost or gained a lot of weight quickly, getting back to a stable weight can help regulate your cycles. You don't have to be thin, just stable.

For PCOS and overweight: Losing just 5-10% of body weight can restore ovulation in 50-70% of cases.

3. Anti-Inflammatory Diet

Favor foods that support hormonal balance:

• Green vegetables, fresh fruits
• Quality proteins (fish, eggs, legumes)
• Good fats (omega-3: oily fish, nuts, flaxseed oil)
• Limit refined sugars and ultra-processed products
• Iron and vitamin C (to compensate for heavy periods)

4. Moderate Physical Activity

Regular exercise improves insulin sensitivity and reduces stress. Aim for 150 minutes of moderate activity per week. Be careful not to overdo it (daily intensive exercise can actually disrupt your insulin cycles).

Consult if you observe

• Complete absence of periods for 3 months or more (excluding pregnancy, breastfeeding, menopause)
• Very heavy bleeding which require you to change protection every hour, with significant clots
• Severe pelvic pain that prevent you from living normally
• Bleeding between periods repeatedly
• Sudden and unexplained change of your cycle (you were regular and suddenly everything goes wrong)
• Signs of hyperandrogenism : excessive hair growth that appears suddenly, severe acne, hair loss
• Worrisome associated symptoms : extreme fatigue, rapid weight gain/loss, fever, abdominal pain
• You have been trying to conceive for 6-12 months unsuccessful with irregular cycles

💡 Assessment to request : If you consult for irregular cycles, your doctor may prescribe: hormonal dosages (FSH, LH, estrogen, progesterone, testosterone, prolactin, TSH), pelvic ultrasound, metabolic assessment (blood sugar, insulin) depending on your situation.

Stop Feeling Guilty

Irregular cycles are very common and often harmless. Having a cycle that varies between 25 and 35 days is normal. Anything longer or shorter than this, or with more than 8 days of variation from one month to the next, is considered irregular. The most common causes are stress, PCOS, thyroid disorders, weight fluctuations, contraception, intensive exercise, or hormonal changes related to adolescence, menopause, or breastfeeding.

Irregular cycles sometimes make it difficult to identify ovulation without indicating infertility. By observing cervical mucus, basal temperature, or with ovulation tests, it is still possible to identify your fertile window. To promote regularity: manage stress, stabilize your weight, adopt a balanced diet, and seek medical advice if problems persist (prolonged amenorrhea, intense pain, abnormal bleeding). In the majority of cases, these variations simply reflect the body's natural adaptation.

This article is based on validated scientific studies and recent medical data on irregular menstrual cycles.

Main studies on irregular cycles

1. Bae J, Park S, Kwon JW. (2018). Factors associated with menstrual cycle irregularity and menopause. BMC Women's Health. DOI: 10.1186 / s12905-018-0528-x – Study showing the impact of stress, smoking and obesity on irregular cycles
2. Alsuwaidi HA, et al. (2023). The Impact of Irregular Menstruation on Health: A Review of the Literature. Cureus. DOI: 10.7759/cureus.50203 – Systematic review linking irregular cycles to various health problems
3. Rostami Dovom M, et al. (2016). Menstrual Cycle Irregularity and Metabolic Disorders: A Population-Based Prospective Study. PLoS One. DOI: 10.1371/journal.pone.0168402 – 15-year prospective study showing increased risk of type 2 diabetes with irregular cycles
4. Solomon CG, et al. (2001). Long or highly irregular menstrual cycles as a marker for risk of type 2 diabetes mellitus. JAMA. DOI: 10.1001/jama.286.19.2421
5. Wang YX, et al. (2022). Menstrual cycle regularity and length across the reproductive lifespan and risk of cardiovascular disease. JAMA Network Open. DOI: 10.1001/jamanetworkopen.2022.38513
6. Teede HJ, et al. (2023). Recommendations from the 2023 International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome. Human Reproduction. DOI: 10.1093/humrep/dead156 – Guidelines on PCOS, the leading cause of irregular cycles

Additional references

• Clue by Biowink. What is an irregular menstrual cycle. Evidence-based reproductive health information.
• American College of Obstetricians and Gynecologists. Abnormal Uterine Bleeding. Clinical guidelines.

Footnotes : DOI links provide direct access to the original scientific publications. This article will be updated regularly to reflect the latest medical knowledge.

Medical warning : This article is for informational purposes only and is not a substitute for professional medical advice. If you have concerns about your menstrual cycles or experience any concerning symptoms, consult a gynecologist, midwife, or doctor.