This site has limited support for your browser. We recommend switching to Edge, Chrome, Safari, or Firefox.

Enjoy free shipping on all orders over $50

Save 15% off your first order

Sexual Health

menopause and irregular periods

By | Fact Checked |

As women pass through perimenopause and menopause, irregular periods are common. In fact, the mantra for this time of life could be “expect the unexpected,” along with “be prepared.” What’s the story about irregular periods and what can we do about them?

What are irregular periods?

Irregular periods are usually defined as when the length of time between periods become shorter or longer than the usual 28 days, and the bleeding may be light to heavy. That is, you may get your period after 21 days one month and after 30 days the next. You may even skip a month. It’s best to keep sanitary supplies within easy reach when irregular periods are happening!

What’s the relationship between irregular periods and menopause?

The level of estrogen in your body is the main determining factor when talking about the menstrual cycle. Because estrogen (and testosterone) levels rise and fall erratically during perimenopause and into menopause, you can experience irregular periods along with many other symptoms of this transitional time of life. Fortunately you can take steps to help alleviate your discomfort and frustration with the hormonal changes.

Read about heavy periods due to hormone imbalance

Generally, if you experience persistent changes in your period that lasts seven days or longer, you are probably in early perimenopause. If you begin to have your period every 60 days or so, you are probably in late perimenopause.

How can you manage irregular periods naturally?

An irregular period is just one way your body responds to the declining levels of estrogen and testosterone. Irregular periods can be life-altering and highly disruptive, especially if you are out in the work force and need to make adjustments to your activities.

To help ease your discomfort and uncertainty, here are a few suggestions on how to manage irregular periods naturally using lifestyle changes as well as herbal and nutritional supplements.

menopause relief straight to your inbox

Aunt Flo has left the building, does it feel like your old self went with her? Let us help you find yourself again. Sign up to receive our newsletters and receive 15% off your first purchase.

your privacy is important to us.

Say yes to yoga. You may pose your way to more regular menstruation. In a study of 126 women, participating in 35 to 40 minutes of yoga five days a week for six months reduced hormone levels associated with irregular periods.

Keep your weight healthy. Overweight women are more likely to have irregular periods and experience heavier bleeding than their lighter peers. That’s because fat cells have an impact on insulin and hormones, which makes it even more critical for overweight women to work toward a healthy weight.

Go ginger. Although there’s no scientific evidence that ginger can improve irregular periods, some women have experienced a reduction in blood flow when using ginger.

Shake on the cinnamon. This spice may help reduce menstrual bleeding and pain, according to some research. In another study, cinnamon helped regulate the menstrual cycles of women with polycystic ovarian syndrome (PCOS).

Read about treating PCOS naturally

Drink apple cider vinegar. Just one-half ounce of apple cider vinegar taken daily may restore ovulatory menstruation, at least in women with polycystic ovarian syndrome. The research involved only a few women, so much more investigation is needed.

Do the D. Research indicates that getting a sufficient amount of vitamin D can help with irregular periods. In a 2015 study, low levels of the vitamin were associated with irregular menstrual cycles, leading the authors to conclude that “Vitamin D may play a role in regulating ovulatory function.”

when you should see your doctor

For the majority of women, irregular periods are not a medical concern. However, you should contact your healthcare provider as soon as possible if you experience heavy bleeding (you need to change your sanitary pad or tampon every hour or two for two or more hours). Any bleeding between periods also should be checked by your doctor.

bottom line

For the majority of women, irregular periods are not a medical concern. However, you should contact your healthcare provider as soon as possible if you experience heavy bleeding (you need to change your sanitary pad or tampon every hour or two for two or more hours). Any bleeding between periods also should be checked by your doctor.

  • Jaafarpour M et al. The effect of cinnamon on menstrual bleeding and systemic symptoms with primary dysmenorrhea. Iranian Red Crescent Medical Journal 2015 Apr; 17(4):e27032
  • Jukic AM et al. Lower plasma 25-hydroxyvitamin D is associated with irregular menstrual cycles in a cross-sectional study. Reproductive Biology and Endocrinology 2015 Mar 11; 13:20.
  • Kashefi F et al. Effect of ginger (Zingiber officinale) on heavy menstrual bleeding: a placebo-controlled, randomized clinical trial. Phytotherapy Research 2015 Jan; 29(1):114-19
  • Kort HD, Lobo RA. Preliminary evidence that cinnamon improves menstrual cyclicity in women with polycystic ovary syndrome: a randomized controlled trial. Research Gynecology 2014 Nov 1; 211(5):487
  • Mustaqeem M et al. Obesity with irregular menstrual cycle in young girls. Mymensingh Medical Journal 2015 Jan;24(1):161-67.
  • Perimenopause. Mayo Clinic.
  • Rani M et al. Impact of yoga Nidra on menstrual abnormalities in females of reproductive age. Journal of Alternative and Complementary Medicine 2013 Dec; 19(12):925-29.
  • Santos-Longhurst A. 8 science-backed home remedies for irregular periods. Healthline 2019 Mar 7
  • Wu D et al. Intake of vinegar beverage is associated with restoration of ovulatory function in women with polycystic ovary syndrome. Tohoku Journal of Experimental Medicine 2013 May; 230(1):17-23.
Andrea is a Registered Holistic Nutritionist (RHN) & Menopause Expert. Andrea is in menopause & has been researching for the last 5 years science-based ingredients and methods to help women manage their symptoms. She’s the Founder of NaturallySavvy.com—a multiple award-winning website. Andrea co-authored the book “Unjunk Your Junk Food” published by Simon and Schuster, as well as “Label Lessons: Your Guide to a Healthy Shopping Cart,” and “Label Lessons: Unjunk Your Kid’s Lunch Box.” Andrea co-hosts the Morphus for Menopause podcast and appears as a Healthy Living Expert on TV across North America. Andrea has more than 20 years of experience in the health & wellness space and is a multiple award-winning Influencer.