Having an irregular cycle can be a real pain in the arse/ovaries and it’s important that they’re addressed because:

1. Having a regular menstrual cycle is incredibly beneficial to the health of your uterus as well as other aspects of your health, including your bones and breasts.

2. They can impact on fertility even in the absence of an underlying issue purely because if your cycles are on the longer side then you have fewer chances to conceive, and it can be harder to figure out when you’re in your fertile window (the phase of your cycle in the lead up to, and including ovulation when conceiving is possible).

3. Irregular cycles can be a sign of an underlying deficiency, hormone imbalance or medical condition.

Plus, they make it harder to know where you are in your cycle and it can feel like you’re in No Man’s Land a lot of the time, wondering when the hell your period is going to arrive. And nobody needs that, right?

Experiencing a slight variation in length is common because your body is constantly changing in response to your internal and external environment. Diet, smoking, sleep patterns, stress levels, and international travel can all have an impact on when you ovulate which is what determines when your period will start.

That means that if you ovulate on the early side, then your cycle will be shorter and your period will be ‘early’. Ovulate later, then your cycle will be longer and your period will be ‘late’.

But when the variation is greater than 7 days, your cycle is less than 21 days long, or longer than 35 days, then your cycle is said to be irregular. (Though I work with a tighter range of 26-32 days because I like to focus on what’s optimal, particularly if someone is preparing for pregnancy.)

I might be stating the obvious here, but having a cycle that is longer than usual could be because you’re pregnant, so if pregnancy is possible then it’s worth testing to rule pregnancy out.

Having a cycle that’s shorter or longer than usual can also be due to an anovulatory cycle (one in which you didn’t ovulate).

Irregular cycles are also common during certain phases of life; during adolescence as your body’s hormone and reproductive systems are developing and getting used to the menstrual cycle, after having a baby and particularly whilst breastfeeding, and during perimenopause when you still have a menstrual cycle but begin to experience hormone fluctuations and ‘menopausal’ symptoms.

When it comes to improving irregular cycles, it’s essential to understand why your cycle is irregular. Here’s what I recommend doing:

Know your numbers 

Knowing the length of your cycles is helpful because it means you can figure out whether you have cycles that:

Are occasionally shorter/longer than usual. 

Alternate from short to long. 

Are consistently short or long.

It also gives you data which will be incredibly helpful to your GP and any other healthcare practitioners you work with. You can track your cycles using apps like Clue and Moody as they automatically compile a list of your cycle lengths and can keep track of other symptoms, but feel free to use your diary or online calendar if that’s what works for you.

Are you getting any other symptoms?

Consider if anything else has changed with your cycle other than the length – have you got any other signs and symptoms going on? If you’re not sure then start keeping track. (You know i’m a fan of tracking, right? )

Signs and symptoms to look out for include: acne, excess body hair (upper lip, chin, chest, abdomen, and arms), hair loss on the head, greasy skin/hair, unstable blood sugar, reactivity, irritability, and mood swings, fatigue, depression, vaginal dryness, pain during sex, insomnia, night sweats, hot flushes, poor memory, joint pain, and bladder changes.

Has your diet and/or lifestyle changed at all? 

Skipping meals (either planned or because you’re rushing around), eating less, intermittent fasting, the keto diet, becoming vegetarian or vegan, going low-fat or low-carb, eating disorders, and sudden weight changes all have the potential to disrupt your cycle. 

The same goes for intensive exercise. Whether it’s yoga, running, or Crossfit, if your body isn’t getting enough energy through food to support the amount of energy you’re burning through exercise, then that can create irregular cycles or cause your cycle to disappear altogether, causing a condition called hypothalamic amenorrhoea (HA).

And let’s not forget about sleep. Insomnia, shift work or working night shifts, and long-distance travel all have the power to screw with your cycle.

Could it be a medication that you’re taking?

Medications such as antidepressants, antipsychotics, allergy and blood pressure medications can all impact ovulation and therefore change the length of your cycle.

Could it be due to a deficiency or hormonal imbalance?

The following can all cause irregular cycles:

• Anaemia.

• Hypothalamic amenorrhoea.

• Polycystic ovarian syndrome (PCOS) is an endocrine disorder that a large percentage of people with irregular or absent cycles are diagnosed with.

• An underactive thyroid (hypothyroidism).

• An overactive thyroid (hyperthyroidism).

• A prolactinoma is a non-cancerous growth in the brain which secretes a hormone called prolactin that suppresses ovulation and therefore menstruation.

• Low oestrogen. Common post-pregnancy and during breastfeeding, and can also occur after coming off the pill and as a result of nutrient deficiencies, being underweight, over-exercising, and high-stress levels.

Top Tips:

1. Speak to your GP. They will likely recommend investigations such as a pelvic ultrasound, hormone blood tests, and tests to assess sugar metabolism to identify the cause(s) of irregular cycles. This is really important because an effective treatment strategy relies upon an accurate diagnosis.

2. Supporting ovulation is what regulates the cycle. Taking the pill cannot regulate your cycle because it prevents ovulation. Whilst it is important to prevent the lining of your womb (the endometrium) from building up through shedding regularly, it is preferable to achieve this through ovulation and menstruation, not pill bleeds.

3. Track your basal body temperature (BBT) to establish if and when you’re ovulating and be able to predict when your next period will start.

4. Consider if a recent change to your diet, exercise routine or lifestyle has impacted your cycle and if there are aspects of your life that are in need of some serious TLC.

5. Enlist the help of a qualified and experienced practitioner. Because nutrition and diet can have such an impact on the menstrual cycle and especially if there’s an underlying imbalance at play, then working with a nutritional therapist is a really good idea. And acupuncture, the Arvigo Techniques of Maya Abdominal Therapy (ATMAT) and herbal therapy are all incredibly supportive when it comes to supporting ovulation and regulating the cycle.

When your cycle is irregular, it can really mess with your head and the plans you have for your life. I want you to know that you are not broken, your body just needs some support in order to have a more regular cycle.

Change is possible.