It’s tough to be calm when you’re a few days late on your periods. Overthinking and panicking about it makes it even worse. Ladies, it’s not your fault so you needn’t stress.

A menstrual cycle is counted from the first day of a period to the first day of the next. The average menstrual cycle is 28 days, but this can vary from woman to woman, and month to month. Your periods are still considered regular if they come every 24 to 38 days. Your periods are considered irregular if the time between periods keeps changing and your periods come earlier or later. Treatment depends on finding out what’s causing irregular periods, but there are some remedies which you can try at home to get your menstrual cycle back on track.

Read further to discover 8 science-backed home remedies for irregular periods.

1. Yoga

Yoga has been shown to be an effective treatment for different menstrual issues. A study found that 35 to 40 minutes of yoga, 5 days a week for 6 months lowered hormone levels related to irregular menstruation. It might also help to reduce pre-menstrual symptoms.
Yoga has also been shown to reduce menstrual pain and emotional symptoms associated with menstruation, such as depression and anxiety, and improve quality of life in women with primary dysmenorrhea. Women with primary dysmenorrhea experience extreme pain before and during their menstrual periods.

2. Maintaining Healthy Weight

Change in your weight can affect your periods’ cycle. If you’re overweight or obese, losing weight could help regulate your periods. Women who are overweight are also more likely to have irregular periods, and experience heavier bleeding and pain than women who are at a healthy weight. This is due to the impact that fat cells have on hormones and insulin.

On the other hand, extreme weight loss or being underweight can cause irregular menstruation. That’s why it’s important to maintain a healthy weight.

If you suspect your weight may be affecting your menstrual periods, talk to your doctor. They can help you identify a healthy target weight, and come up with a weight loss or gain strategy.

3. Regular Exercise

Exercise has many health benefits that can help your periods. It can help you reach or maintain a healthy weight balance and is commonly recommended as part of a treatment plan for polycystic ovary syndrome (PCOS). PCOS can cause menstrual irregularity. At least do 30 minutes of aerobics/light weight exercise, 3 times a week, for 8 weeks.

4. Spice Up Your Food with Ginger

Ginger is used as a home remedy for treating irregular periods and it possesses other benefits related to menstruation. Consuming ginger on a daily basis helps you in reducing the amount of blood lost during menstruation. Taking 750 to 2,000 mg of ginger powder during the first 3 or 4 days of your period has been shown to be an effective treatment for painful periods. Another study found taking ginger for seven days before a period relieved mood, physical, and behavioral symptoms of premenstrual syndrome (PMS).

5. Add Some Cinnamon In Your Life

Cinnamon appears to be beneficial for a variety of menstrual issues. Studies have found that ginger helped in regulating menstrual cycles and was an effective treatment option for women with PCOS. It has also been shown to significantly reduce menstrual pain and bleeding, and relieve nausea and vomiting associated with primary dysmenorrhea. Add half-a-teaspoon of cinnamon powder to warm lemon water mixed with/without honey or in a glass of almond milk and drink it daily for a few weeks for optimal results. Cinnamon helps in regulating the insulin levels, which regulates the ovulation, thereby assisting in a regular menstrual cycle.

6. Have your Daily Dose of Vitamins

Studies have linked low levels of vitamin D to irregular periods and suggested that taking Vitamin D daily might help in regulating menstruation. Another study also found it effective in treating menstrual irregularity in women with PCOS. Vitamin D also has other health benefits, including lowering the risk of certain diseases, aiding weight loss, and reducing depression. Vitamin D is often added to some foods, including milk and other dairy products, and cereal. You can also get vitamin D from sun exposure or through supplementation.

B Vitamins are often prescribed to women trying to conceive, and they might also help in regulating your period. B vitamins may also lower the risk of premenstrual symptoms. Some studies have found out that women who consumed food sources of vitamin B had a significantly lower risk of PMS. Another study from 2016 shows that women who took 40 mg of vitamin B6 and 500 mg of calcium daily experienced a reduction in PMS symptoms.

7. 2TBSP of Apple Cider Vinegar Daily

The results of a study showed that drinking 2 tablespoon of apple cider vinegar on a daily basis might restore ovulatory menstruation in women with PCOS. Apple Cider Vinegar may also help you lose weight, and lower blood sugar and insulin levels. Apple cider has a bitter taste, which may be difficult for some people to consume. If you want to try taking it but have a hard time with the flavor, you can try diluting it with water and adding a tablespoon of honey.

8. De-stress & Pamper Yourself

In today’s world where we have a continuously running life with so much to do in one day, it becomes utmost important to de-stress and pamper ourselves; at least once in two weeks. Stress has been showed as a major factor which can result in delayed periods or period irregularities. Try to relax and reduce your levels of anxiety, especially, when you have missed a period. Also, try taking a relaxing hot bath, Ayurveda massage or a spa treatment. You can also try meditating to achieve calm and inner peace.