Why Are My Periods Irregular? Diet, Stress & Hormones Explained

Are you one of those women who marks her period each month and knows exactly when it should start? Have you seen the expected day pass by and hoped it wasn’t all just a coincidence and hoped you wouldn’t get your period this month?

Maybe you think, “It’s probably because I’ve been stressed lately,” and try to chalk maybe you have been sleeping late, eating differently, exercising more, or dealing with a particularly exhausting month.

But what if it’s actually something else? What if there is an issue with your hormones and something is definitely off kilter? You may even ask yourself questions like, “Why are my periods irregular?” and wonder why you can never find a schedule for your body as easily as other women does.

I understand how frustrating it feels to realize that maybe something isn’t quite right inside, but the good news is that I’m here to give you some insight into what could be happening. I’ll also explain why your cycles don’t work the same way everyone else’s seem to! Let’s get started.

First you should know, your cycle is influenced by numerous factors, including your hormonal system, brain, ovaries, state of health, and energy. Sometimes, changes in your diet, stress, exercise or weight, as well as certain disorders common in many women like PCOS and thyroid conditions, can disrupt it.

So understanding this difference helps us find the correct solution!

Why are my periods getting irregular?

What about my diet? Could that be affecting my period?

What nutritional things I should do to take care of myself?

When is it necessary for me to see a doctor?

We’ll go through all those questions and more right here! So let’s start by understanding what our menstrual cycle is saying to us…

What Does It Mean to Have Irregular Periods?

To determine when you have one, consider the first day of your period as Day One and go until the first day of your next cycle. Your cycle does not begin on the final day that you bleed.

For most adults, the average cycle length ranges between 21 and 35 days. Some differences will influence how health professionals see yours. Also, a woman’s period might be less predictable during the early years of menstruation or during the lead-up to menopause.

Irregular periods refer to cycles that happen of unpredictably, are significantly shorter or longer than you were expecting or that change noticeably from your usual cycle.

Irregular periods versus missed periods

Irregular menstrual cycles: The time frame of your menstrual cycle varies very dramatically, or sometimes cycles are more frequent or sometimes occur unexpectedly less frequently.

Delayed menstruation: A period that has not begun when it is supposed to.

Missed period: A period that one anticipates does not occur.

Lack of periods (amenorrhea): A cycle that has not started by the anticipated age or a condition in which menstruation has been stopped for some time, depending on the situation. For example, your periods get absent for many months straightly, stated it as amenorrhea when it gets more than three months.

For instance, if a woman’s cycle is 29 days long or varies between 27 and 34 days she may just experience fluctuation. Nevertheless, if a woman’s cycle is consistently 50 to 60 days, she should consult with a doctor.

There is no threat in one delayed period but recurring irregularity should be addressed instead of just wondering why my periods are irregular.

Why Are My Periods Irregular Possible Reasons

There is no single explanation for every irregular menstrual cycle. Several things can affect your hormonal signals that control your ovulation and menstruation.

1. Stress

Are you finding yourself getting symptoms as if your body behaves differently when going through an unusual time of life? Perhaps, you are preparing for exams, facing lots of work at home, or any difficulty in life especially when there is chronic stress.

The chances are high that your hormonal system will also get affected as this stress response affects your reproductive hormones which leads to missed periods due to issues with ovulation. 1

Because studies find out when you’re stressed out for a long time, your cortisol increases which sometimes delayed or suppressed your ovulation. Also another reason, your part of brain called hypothalamus, releases chemicals that in return stimulate your ovaries.

Then ovaries bring you on your period by producing estrogen and progesterone that controls your ovulation. But, this brain part is sensitive to stress, so it may upset your periods in response to this.

But, as we said before, this isn’t the only possibility – you don’t always need to blame stress. So if you notice that your cycle has changed, it’s probably worth tracking your symptoms carefully. This can help you identify patterns that might give you clues about what could be causing them to you.

What may help:

• Set up a fairly consistent pattern when it comes to going to bed and waking.
• Try to allow yourself time to do things you know help you relax if they’re possible given what’s going on in life at that moment.
• Plan some regular mealtimes where you can have meals that will satisfy you, rather than skipping on them because there's no time.
• Don’t overdo it on exercise if you’re feeling exhausted, or if you aren’t getting adequate nutrition.
• If your anxiety or stress isn’t manageable by yourself anymore, see consultant for help.

The fact that you don’t have a “perfectly stress free” life doesn’t mean you won’t have a healthy menstrual cycle either — but of course, I’d encourage you to focus on your overall wellbeing, and investigate these symptoms properly!

2. Eating Too Little

This is the most common connection that is overlooked when it comes to issues concerning menstrual health.

Energy is essential for your body so that, on one hand, it can perform the activities of daily living, including walking, studying, exercising, and the process of digesting food, and, on the other hand, ensure such vital processes as reproduction and synthesis of hormones.

If you cannot take as much as energy from food enough you use daily, your reproductive system will have some troubles, which happens as a result of caloric deficit, which might be voluntary or involuntary, as in the cases when people go on some diets, lose weight, starve themselves or most commonly in eating disorders like anorexia nervosa, bulimia. 2

This is crucial to emphasize, as it does not imply that one must be malnourished in order to face irregularities in his/her menstrual cycle. What this means is that a person may be consuming healthy foods but may not be consuming enough of it for his/her body to have sufficient energy from calories, ovulation shut down in this case.

For instance, someone can start working out regularly and switch to salad instead of consuming large portions of food at lunchtime, skipping breakfast and deciding to avoid snacking because they are trying to change their bodies.

This will result in their becoming constantly tired and cold, inability to exercise since they will be tired all the time, and their periods being irregular. Those symptoms do not prove that undereating is the cause. But they are reasons to consider for you whether your body is receiving enough energy.

What to do

• Make sure you're eating enough food to satisfy your daily needs instead of obsessively restricting your calories excessively.
• Carbohydrates, protein, and dietary fat should all be included in your every meal.
• Never skip meals
• Adjust your exercise and recovery plan according to your activity levels.
• See a healthcare professional if you’ve had a stoppage of your periods or persistent irregularity in them.

Treatment will usually include increasing food intake and overall nutrition as well as decreasing excessive exercise – which can also lead to weight gain. It’ll be tailored for each individual.

3. PCOS

PCOS is a type of endocrine disorder that causes derangements in your ovulation and menstrual cycles. 3 Well-spirited women may encounter intermittent periods, acne, male-type hairy ness on face and body parts, or thinning of hair on scalp as symptomatology of their condition.

Irregular menstrual periods should not be the sole reason for suspicion of PCOS, because there are many other potential causes as I am explaining. Therefore, it is important for you to consider other possible symptoms and undergo the relevant tests and examinations.

Nutrition tips for PCOS management

A balanced diet proves beneficial to one’s general and metabolic health, especially in cases of PCOS. These are some of the useful building blocks:

• Eat high-fiber foods (like vegetables, fruits, beans, lentils and whole grains).

• Get your protein (think: eggs, yogurt, fish, chicken, tofu & legumes).
• Add healthy fats to meals (like adding some nuts/ seeds/ healthy oils to cooking).
• Have healthy, satisfying meals designed around your unique set of preferences and schedules.
• No need to give up all carbs or fruit, or pay for an expensive “hormone balancing” diet.

Nutrition is helpful when it comes to managing PCOS, but it is not a substitute for proper treatment and diagnosis.

4. Thyroid Disorders

The thyroid gland in your body produces the hormones responsible for metabolism and various other functions. The cycle of menstruation is influenced when levels of thyroid hormones are imbalanced.

Hypothyroidism, which is the disorder of the thyroid gland whereby it produces insufficient hormones, can cause problems. A hyperactive thyroid can also bring about changes in your menstrual cycle by disrupting your ovulation and in some cases increases your prolactin levels. 4

Such symptoms are common to various other diseases; hence, they alone are not reliable indicators of any thyroid-related medical problem. So, you should carefully find out the reason for why your periods are irregular.

What steps do you need to take?

If you notice any changes in your menstrual cycle coupled with continuous tiredness and some weight fluctuations, then consulting with the doctor will help you find out if tests for thyroid have to be carried out.

A healthy diet contributes to a good state of health in general, however, it cannot prevent any thyroid problems from appearing. Be careful about taking any thyroid hormones or iodine.

I write detailed guide for women to knowing their hypothyroidism symptoms and diet to manage it!

5. Pregnancy, Medications, and Other Life Changes

Pregnancy is always an important consideration whenever it is potentially possible from the biological standpoint, regardless of whether one has a history of irregular periods.

It should also be noted that breastfeeding, hormonal contraceptives, 5 some medications, like antidepressants, antipsychotics, mood stabilizers, 6 thyroid medications, chemotherapy and even transition to menopause may influence the menstrual cycle.

Some other medical conditions may also influence a person's menstrual cycle.

Whenever you miss a period being possible for you to conceive, take a pregnancy test according to the manufacturer's instructions. In case of a negative result but still absence of menses, repeat your testing when it is appropriate or consult a doctor.

When Should You Worry About Irregular Periods?

Menstrual cycles are often irregular, there are situations when menstrual problems should receive medical attention. Inform your doctor if:

• You have not had a menstrual cycle for three months in a row.
• You have irregular periods after years of regular cycles.
• You are gaining or losing weight for no reason at the same time you have menstrual issues.
• You have unusual hair growth on your face, skin problems on your face, and other symptoms which indicate hormonal problems.
• You are bleeding longer than a week or you are experiencing heavier bleeding than before.
• You have pelvic pain or bleeding at all other times than your period cycle.
• Visit the emergency room in case of acute pelvic pain especially if you might be pregnant and heavy bleeding, fainting or any other concerning symptoms.

Found this guide helpful? Follow FemGlow Health, share it with another woman, and subscribe for more nutrition tips. Have a question? Drop it in the contact box—I’d love to reply. 💕