Irregular menstruation or having periods that fall outside the typical 21–35-day range, can be distressing and confusing for many women. Menstrual irregularities can present in various ways, including missed periods, periods that are too frequent, extremely heavy bleeding, or spotting between periods. Several hormones work in harmony to regulate the menstrual cycle, so when there is an imbalance in one or more of these hormones, it can lead to irregular periods. In this blog, we will explore the common causes of irregular menstruation, the hormone-related conditions that contribute to it, and how lifestyle medicine and health coaching can help restore balance.

What Causes Irregular Menstruation?

The menstrual cycle is controlled by a complex interplay of hormones, primarily estrogen, progesterone, luteinizing hormone (LH), and follicle-stimulating hormone (FSH). When these hormones are balanced, they work together to regulate ovulation and menstruation. However, imbalances in any of these hormones can disrupt the menstrual cycle, causing irregular periods. Let’s look at some common causes.

1. Hormonal Imbalances

Hormonal fluctuations are one of the primary causes of irregular menstruation. These imbalances may be due to several factors, including:

• Stress: Chronic stress can raise cortisol levels, which can interfere with the hypothalamus, a part of the brain responsible for regulating the hormones that control the menstrual cycle.

• Thyroid disorders: Both hypothyroidism (underactive thyroid) and hyperthyroidism (overactive thyroid) can lead to irregular periods as the thyroid plays a key role in regulating metabolism and hormonal balance.

• Extreme weight loss or gain: Significant changes in body weight, whether through restrictive dieting, excessive exercise, or other causes, can disrupt the production of reproductive hormones, leading to missed or irregular periods.

2. Polycystic Ovary Syndrome (PCOS)

PCOS is one of the most common hormone-related conditions affecting women’s menstrual cycles. It is characterised by elevated levels of androgens (male hormones), insulin resistance, and irregular or absent ovulation. This can result in irregular periods, heavy bleeding, or even complete absence of menstruation (amenorrhea). Women with PCOS may also experience symptoms such as acne, excess hair growth, and weight gain.

3. Amenorrhea

Amenorrhea refers to the absence of menstruation for at least three consecutive cycles. It can be primary (when menstruation never begins at puberty) or secondary (when periods stop after they have been previously regular). Causes of amenorrhea can include PCOS, extreme stress, excessive exercise, or significant weight loss. Amenorrhea is a sign that the reproductive system is out of balance, often due to hormonal issues or underlying health conditions.

4. Perimenopause

Perimenopause is the transitional phase before menopause, during which hormonal fluctuations, particularly in estrogen and progesterone, can cause irregular periods. Women in their 40s and early 50s may experience changes in cycle length, skipped periods, or heavier or lighter bleeding as they approach menopause.

5. Other Causes

Irregular periods can also be caused by:

• Medications: Certain medications, such as birth control pills or hormone replacement therapy (HRT), can influence your menstrual cycle.

• Chronic health conditions: Conditions such as diabetes, celiac disease, and autoimmune disorders may also impact hormonal balance and menstrual regularity.

How Lifestyle Medicine Can Help Regulate Irregular Menstruation

Lifestyle medicine focuses on improving health through non-pharmaceutical approaches such as nutrition, exercise, sleep, and stress management. Many women find that simple lifestyle changes can significantly improve menstrual regularity and overall hormonal balance. Here are key areas where lifestyle medicine and health coaching can help:

1. Optimise Nutrition for Hormonal Balance

Your diet has a direct impact on hormone production and regulation. Eating a balanced diet rich in whole foods, healthy fats, and nutrient-dense vegetables can support hormonal health and improve menstrual regularity.

• Reduce refined sugar and processed foods: A diet high in sugar and processed foods can cause blood sugar imbalances, which in turn disrupt insulin and other hormones like estrogen and progesterone.

• Increase fibre intake: Fibre-rich foods such as vegetables, fruits, and whole grains help to regulate estrogen levels by supporting the liver’s ability to metabolise and eliminate excess hormones.

• Include healthy fats: Healthy fats from sources like avocados, nuts, seeds, and olive oil are essential for hormone production, particularly for maintaining a balance of estrogen and progesterone.

• Ensure sufficient protein: Protein provides the building blocks for hormone production. Incorporate lean proteins such as chicken, fish, and legumes to support a healthy menstrual cycle.

2. Manage Stress and Lower Cortisol Levels

Chronic stress is a common contributor to irregular periods. Elevated cortisol can interfere with reproductive hormones, leading to missed or irregular cycles. Incorporating stress management techniques into your daily life can help regulate cortisol and restore hormonal balance.

• Mindfulness and meditation: Regular mindfulness practices, such as deep breathing exercises and meditation, can help calm the nervous system and reduce cortisol production.

• Yoga and gentle exercise: While strenuous exercise can increase cortisol, gentle forms of exercise such as yoga or walking can lower stress and promote hormonal balance.

3. Support Healthy Weight Management

Maintaining a healthy weight is crucial for hormonal balance. Both significant weight gain and weight loss can lead to irregular periods, especially in cases of PCOS and amenorrhea.

• Focus on sustainable weight management: Avoid extreme dieting or over-exercising, as this can further disrupt hormonal function. Instead, focus on gradual, sustainable changes to your diet and activity levels with the support of a health coach.

• Exercise regularly: Aim for moderate exercise that you enjoy, such as swimming, walking, or cycling. Exercise helps regulate insulin levels, which can be particularly beneficial for women with PCOS.

4. Prioritise Sleep

Sleep is a cornerstone of hormonal health. Poor sleep quality or lack of sleep can lead to imbalances in cortisol, estrogen, and progesterone, which can affect your menstrual cycle.

• Aim for 7-9 hours of sleep per night: Set a regular sleep schedule, create a calming bedtime routine, and limit screen time in the evening to improve sleep quality.

• Address sleep disorders: If you have difficulty sleeping due to stress, anxiety, or other conditions, working with a health coach to develop strategies for improving sleep can have a positive effect on your hormonal health.

5. Reduce Environmental Toxins

Exposure to environmental toxins, such as those found in plastics, pesticides, and personal care products, can disrupt the endocrine system and lead to hormonal imbalances.

• Choose organic and natural products: Where possible, choose organic foods to reduce exposure to pesticides and opt for natural, toxin-free personal care products.

• Limit plastic use: Avoid storing food in plastic containers or drinking from plastic bottles, as chemicals like BPA (a known endocrine disruptor) can leach into food and beverages.

How Health Coaching Can Support You

Working with a health coach can provide you with the guidance and support needed to make sustainable lifestyle changes. A coach can help you develop a personalised plan that addresses your unique hormonal health concerns and equips you with practical strategies for:

• Nutrition counselling: Tailoring your diet to support hormone balance and overall well-being.

• Stress management: Identifying stressors and learning techniques to manage stress more effectively.

• Exercise planning: Developing a balanced exercise routine that supports both physical health and hormonal balance.

• Tracking progress: Monitoring changes in your menstrual cycle and overall health, making adjustments as needed to support menstrual regularity.

Conclusion

Irregular periods can be caused by various factors, including hormonal imbalances, PCOS, and lifestyle habits. However, through lifestyle medicine and health coaching, many women can restore hormonal balance and improve their menstrual regularity. By focusing on nutrition, stress management, sleep, and weight management, you can take control of your hormonal health and enjoy more predictable, healthier menstrual cycles.

If you’re struggling with irregular periods, consider working with a health coach who can guide you in making positive changes and help you achieve better hormonal balance.