Irregular periods are a common issue affecting women of all ages. Whether your periods are too frequent, too far apart, or unpredictably heavy, understanding the root causes is crucial. In New Zealand, it's not uncommon for women to experience irregular periods, but it's important to know that this isn’t just a normal part of life—it’s often a sign that something else is happening in your body.

What Causes Irregular Periods?

The most common cause of irregular periods is hormonal imbalance. Hormones such as estrogen and progesterone play a crucial role in regulating the menstrual cycle. Fluctuations in these hormones can be triggered by several factors. Hormonal shifts are particularly common during puberty, perimenopause, or due to conditions like Polycystic Ovary Syndrome (PCOS).

PCOS, which affects around 10% of New Zealand women, is a significant contributor to irregular periods. Women with PCOS often experience irregular cycles due to an imbalance in estrogen, progesterone, and androgens.

Another contributing factor is chronic stress, which can significantly impact the menstrual cycle. Dr. Mindy Pelz explains that stress affects the hypothalamus, the brain region responsible for regulating your cycle, potentially leading to missed or irregular periods. A study conducted in New Zealand found that women with high stress levels were twice as likely to experience irregular periods.

Thyroid disorders also play a critical role in menstrual irregularities. Both an underactive thyroid (hypothyroidism) and an overactive thyroid (hyperthyroidism) can lead to irregular periods. Your thyroid plays a vital role in regulating hormones that influence your menstrual cycle, and metabolism. The New Zealand Ministry of Health reports that about 5% of women in the country have thyroid disorders, many of whom experience irregular periods as a result. 

Additionally, significant weight gain or loss can disrupt the menstrual cycle. Women with a Body Mass Index (BMI) below 18.5 or above 30 are more likely to experience irregular periods due to hormonal disruption. Lara Briden notes that maintaining a healthy weight through balanced nutrition is key to regular menstrual cycles. Medical Conditions such as endometriosis, uterine fibroids, or autoimmune diseases can also cause irregular menstrual cycles.

The Hormonal Connection

Understanding the hormonal connection is vital in managing irregular periods. Estrogen and progesterone are the primary hormones that regulate the menstrual cycle, but others like luteinizing hormone (LH), follicle-stimulating hormone (FSH), and insulin also play significant roles.

Estrogen, for instance, thickens the uterine lining in preparation for pregnancy. Imbalances in estrogen can lead to heavy bleeding or missed periods. A deficiency in estrogen, common in perimenopause, can cause irregular or skipped periods.

Progesterone, which stabilizes the uterine lining after ovulation, can cause spotting, irregular periods, or even prolonged bleeding if its levels are low. Insulin resistance, often seen in women with PCOS, can increase androgen levels, which in turn disrupts the menstrual cycle. Professor Jerilynn Prior emphasizes that insulin resistance is a key factor in many cases of menstrual irregularity.

How Lifestyle Medicine Can Help

Lifestyle medicine, which focuses on the power of daily habits, can be an effective approach to managing irregular periods. Simple changes in diet, exercise, stress management, and sleep can have a profound impact on menstrual health.

1. Nutrition: A balanced diet rich in whole foods helps regulate insulin levels and supports hormonal balance. A study published in the Journal of Clinical Endocrinology & Metabolism found that women with PCOS who followed a low-glycemic diet experienced more regular periods.

2. Exercise: Regular physical activity helps maintain a healthy weight and reduces stress, both of which are critical for menstrual regularity. Weight-bearing exercises are particularly beneficial in balancing hormones like insulin and cortisol, which are essential for regular cycles.

3. Stress Management: Chronic stress disrupts hormone regulation. Mindfulness practices, such as meditation, yoga, and deep breathing, can help lower stress levels and improve menstrual regularity. Research from the University of Otago highlights the effectiveness of mindfulness in reducing menstrual irregularities associated with stress.

4. Sleep: Quality sleep is essential for hormone regulation. Poor sleep can disrupt the circadian rhythm, leading to hormonal imbalances that affect the menstrual cycle. Ensuring 7-8 hours of uninterrupted sleep per night can support menstrual health.

Conclusion

Irregular periods can be a sign of underlying hormonal imbalances or other health issues. By understanding the potential causes and embracing lifestyle medicine, women can take proactive steps towards achieving menstrual regularity. In New Zealand, where access to gynecological care can sometimes involve long waitlists, focusing on holistic approaches that address diet, exercise, stress management, and sleep can offer tangible benefits.

If you are struggling with irregular periods, consider booking a consultation with Sure Growth Health & Wellness. Together, we can create a personalized plan to help you regain balance and support your overall well-being.

References:

1. New Zealand Ministry of Health. (2023). Thyroid Disorders in Women. Retrieved from [https://www.health.govt.nz/thyroid-disorders]

2. International Journal of Women's Health. (2018). The Role of Stress in Menstrual Cycle Irregularities: Evidence from New Zealand Women.

3. Journal of Clinical Endocrinology & Metabolism. (2021). Effects of a Low-Glycemic Diet on Menstrual Regularity in Women with PCOS.

4. Briden, L. (2019). Period Repair Manual: Natural Treatment for Better Hormones and Better Periods. Pan Macmillan Australia.

5. Pelz, M. (2022). The Menstrual Reset: Get Your Cycle Back on Track Naturally. HarperOne.

6. Prior, J. C. (2018). Estrogen's Storm Season: Stories of Perimenopause. CEMCOR.