Periods (An Advanced Guide) + Yoga & Home Remedies for Irregular Periods

What is Menstruation?

Menstruation, which is also known as menses. Menstruation or period is a woman’s monthly bleeding and in this a woman body sheds the lining of the uterus (womb). Periods are the part of normal s3xual health for women during reproductive age.

In the periods, menstrual blood flows from the uterus through the small opening in the cervix and passes out of the body through the vagina and it lasts from 3 to 5 days normally.

A period is a part of the woman’s menstrual cycle, women have a period in approximately every 28 days, however, there are some variations as some women have a cycle of 24 days or 35 days.

Menstrual Cycle

menstrual cycle

When menstruations or periods come regularly, this is called menstrual cycle. A menstrual cycle is counted from the first day of the first period to the first day of the next period.

In this duration, hormones are released by the pituitary gland in the brain to stimulate ovary during the reproductive cycle and prepares your body for pregnancy each month.

Menstrual cycle changes with the age, generally average menstrual cycle is 28 days long and in adults, the cycle can range from 21 to 35 days and from 21 to 45 days in young teens.

When do Periods Starts?

Periods generally starts between the age of 8 to 16 years. Average age for girls to get their first period is 12 and it happens when all parts that make up a girl’s reproductive system get mature and start working together and menstruation is the first stage in girl’s puberty.

Usually, first period starts about 2 years after breasts first start to develop. If a girl has not had her first period by age 15, or if it has been more than 2 to 3 years since breast growth started, she should see a doctor.

A girl may detect more clear vaginal discharge, 6 months before her first period and this vaginal discharge has a strong odor and causes itchiness which is completely normal and there is nothing to worry about.

Symptoms of Periods

Here are the Most Common Symptoms of PMS and how to handle the discomfort:

a) Cramps(Pain in Lower tummy and Lower Back)

Menstrual cramping which is also known as dysmenorrhea. This is most common sign of menstruation. In this two or three days before period women feel severe pain in their low abdominal area. The severity of pain is different for each individual.

In this, medication is best to put the cramps at ease or put a heating pad when you feel pain, take hot bath, or do some exercise or stretching. But if you feel your cramps are more severe then consult a doctor.

b) Bloating (Puffy Belly)

Bloating is a fluid retention that may result in full or swollen around the waist area and makes you feel uncomfortable. Bloating cannot be fully prevented but can reduce the factors that contribute to this.

And for this, you need to keep an eye on what you eat especially salt, sugar, and caffeine and do some workout to increase blood circulation.

c) Pimple Breakouts

The most common symptom in young adults or teens. During a time of growth and development, hormones are fluctuating and may cause oily skin which may clog your pores and stimulates pimple breakouts.

To treat this, wash your face twice a day and if you face the problem of painful acnes use products or facewash contain salicylic acid or consult a doctor.

d) Feel Tired or Body Aches

Before or during the period, most of the women face achiness or tiredness. Most common areas of tenderness are Breasts and lower back. This can be taken care by medication or take it easy for the next few days.

e) Mood Swings

Mood Swings or intensified emotions before or during the period are completely normal. Usually “mood swing” phrase is used to offend women and it hints that they are too emotional.
But mood swing is one of the symptoms of PMS and it’s okay to express your emotions so just let them out.

Irregular Periods

Irregular Periods
The irregularity of Periods means variations in the length of the interval between periods and it also include the amount of blood lost as well as the duration of bleeding.

There could be different causes of irregular periods and the treatment also depends on the cause. Irregular Periods can be Amenorrhea i.e Absent Periods or it can be dysmenorrheal i.e Painful periods.

a) Amenorrhea

The problem of lack of a menstrual period. This phrase is generally used to describe the absence of periods in:

  • Young girls who have not started menstruating by the age of 15
  • Women and girls who haven’t had a period for 90 days or more.

There can be several reasons for missing periods like:

  • Stress
  • Eating Disorders
  • Excessive Exercising
  • Breastfeeding
  • Pregnancy
  • Serious Medical Conditions in Need of Treatment

Regular menstrual cycles mean important parts of women body are working normally. But if a woman is not having her menstrual periods that mean ovaries have stopped producing the normal amount of estrogen. Not only this, missing these hormones affect their overall health. Hormonal problems can be caused by PCOS and PCOD.

Polycystic Ovary Syndrome(PCOS) and Polycystic Ovary Disease(PCOD)

These are the hormonal disorders associated with ovaries. As ovaries are an important part of the female reproductive system, a woman has two ovaries in her lower half abdomen and both ovaries release ova into uterus every month.

PCOD and PCOS are associated with malfunctioning of ovaries. In both, woman face problem of irregular periods. PCOD means plenty of cysts in the ovary. The term “poly” means many. These cysts occur when the regular changes of the menstrual cycle are disrupted. Due to this ovary produces the excess amount of Androgen and Estrogenic hormones, this excess along with the absence of ovulation cause infertility.

PCOS is another condition of ovaries, in this woman is affected in more than one ways. In Polycystic ovary syndrome, more than twelve follicles are produced every month but they all are immature so no ovum is released and consequently ovaries produce a high level of testosterones that is male hormones.

Symptoms of this syndromes are irregular periods, weight gain, acne, difficulty in pregnancy, thinning of hair, hair loss, depression, hirsutism i.e excessive facial and body hair as a result of the high androgen levels.

b) Dysmenorrhea

In this, a woman goes through the painful periods including severe cramps. In young girls, a menstrual cramp caused by the excess of a chemical called prostaglandin and this disease is not a serious issue although the cramps can be severe.

In adults, the pain is caused due to uterine fibroid or endometriosis. Uterine Fibroids are the tumors that grow in the muscle of the uterus. Mostly, Fibroid has no symptoms and not require any treatment and shrink after menopause of woman. But sometimes they cause heavy bleeding and severe pain that time woman requires treatment.

Endometriosis is a condition in which bloodshed monthly from the misplaced tissue finds no place to go and these tissue around the area of endometriosis may become swollen and inflamed.

In this woman face painful menstrual cramps in abdomen, lower back, pain during having s3xual activity or after s3xual activity, irregular bleeding and cause infertility.

c) Abnormal uterine bleeding

This is vaginal bleeding that’s different from normal menstrual periods like bleeding between periods interval, after s3x, spotting anytime between menstrual cycle, heavy bleeding for more days than normal and after menopause.

Causes can be different to individual to individual and it needs to consult a doctor. Some of them are not serious and easily cured and some can be serious. Treatment of abnormal bleeding depends on the cause.

When you need to see a Doctor?

  • If a girl has not started menstruating by the age of 15.
  • If a girl has not started menstruating within 3 years after breast growth began, or if breasts haven’t started to grow by age 13.
  • If you missed your period or suddenly stops for more than 90 days.
  • Periods become very irregular after having had regular, monthly cycles.
  • Periods comes more often than every 21 days or less often than every 35 days.
  • Bleeding is not stopped for more than 7 days.
  • If bleeding is heavier than usual like if a woman is using more than 1 pad or tampon every 1 to 2 hours.
    Bleeding between periods.
  • Unbearable severe pain or cramps during your period.

Best Yoga Asanas to cure for Irregular Periods and PCOS

Yoga is the best choice to cure Irregular periods and PCOS. With the regular practice of yoga asanas, you get relieved from menstrual pain.

Here are the Yoga asanas which are very effective to improve the function of reproductive organs and regulating the menstrual cycle.

Vajrasana(Diamond Pose)

Vajrasana Yoga Asana to cure for Irregular Periods and PCOS
“Vajra” means Diamond and “Asana” means “Pose” so it is called Vajrasana. This asana is beneficial to cure digestion problems, acidity, also strengths the pelvic region and cures urinary problems, irregular periods

Vajrasana Steps

Step #1 Sit on your heels by folding legs backward
Step #2 Keep your back straight and place your palms of hands on your thighs.
Step #3 Now inhale your breath slowly and deeply and concentrate on your breath for 2-3 minutes.

Avoid this Yoga

  • Women who have knee problems or gone through knee surgery should not practice this
  • If you feel pain then take a rest by releasing the posture.
  • Use cushions or blanket between the buttocks and your heel, if you are not feeling comfortable in sitting on heels.

Baddhakonasana or Butterfly Pose to Cure PCOS

Baddhakonasana or Butterfly Pose to Cure PCOS

This yoga asana is best to cure PCOS or irregular periods problems. The pose resembles the shape of a butterfly and it plays very important role to boost fertility and stimulate the abdominal organs

Regular practice of Baddhakonasana for one month regulates irregular periods, releases stress, fatigue, and anxiety, cures PCOS naturally. This is also beneficial for pregnant women to ease childbirth.

How to do

Step#1 Sit Straight on the floor with the erect spine. If you feel difficult to sit, use pillows or blanket.
Step#2 Bend your knees slowly. Clasp the hands over the feet and place the soles of the feet together and bring them close to your pelvis.
Step#3 Try to lower the knees towards the floor, take help of elbow to press the thigh to bring down the knees towards the floor.
Step#4 Breath normally. And start flapping like a butterfly by moving thighs up and down.
Step#5 Do this for 3 to 5 minutes.

Avoid this yoga

  • If you are suffering from knees problem
  • Women should not practice this during periods
  • Sciatica patients should also avoid this yoga

Dhanurasana or Bow Pose

Dhanurasana or Bow Pose to cure for Irregular Periods and PCOS

To cure delayed menstruation and PCOS, dhanurasana yoga or bow pose is the most effective yoga among all the yoga asana for irregular periods. Dhanurasana is beneficial to improve flexibility, strengthening back muscles, stimulates and improves the function of reproductive organs, relieve constipation, cure stomach disorder, it’s also good for diabetes patients as this stimulate the pancreas to produce enough insulin hormones.

How to do?

Step #1 Start with lying on your stomach, place your hands beside the body and the palms facing upwards
Step#2 Touch the chin on the floor and look ahead.
Step#3 Breath normally, and fold your knees
Step#4 Hold ankles
Step#5 Inhale and lift your chest off the floor.
Step#6 Pull your legs back and upward to make a bow shape. Raise your chest and tilt the head as much as possible. Hold this position without exhaling.
Step#7 Exhale, while releasing this position by releasing ankles and bringing the legs and arms down on the floor. Repeat this for 3-5 times.

Avoid this Yoga

In Pregnancy
Women suffering from a hernia, low blood pressure, high blood pressure, hypertension, neck injury, headache, migraine, abdomen surgery should not practice this yoga

Bhujangasana or Cobra Pose

Bhujangasana or Cobra Pose to cure for Irregular Periods and PCOS
Another most effective yoga exercise for irregular periods and PCOS is Bhujangasana. This asana is a part of Surya Namaskar and regular practice of bhujangasana yoga helps in stimulating abdomen organs, ovarian function as well as cures the problem of PCOS naturally. It also helps in improving digestion process, relieve back pain and strengthens shoulders, arms and lower back, improve blood circulation, release sciatica pain.

How to do?

Step#1 Lie down on your stomach and place your hands beside the body with palms touching the ground.
Step#2 Keep your legs straight and toes should be flat on the ground.
Step#3 Place your face on the ground and look straight, the chin should be touching the ground.
Step#4 Inhale and exhale deeply and completely before step.
Step#5 Inhale deeply and raise your upper body upwards with the palms support. Do not raise your lower back.
Step#6 Hold this position for a few seconds and breathe normally. After a good practice, hold this position for a few minutes.
Release this pose and come back starting position by exhaling. Repeat this yoga for 10 times every morning.

Avoid this yoga in Pregnancy

  • Women having severe problems of the spine, hernia, stomach ulcer should not practice this yoga
  • Women with the problems related spine should practice under expert guidance
  • Those who have undergone the surgeries of spine, heart, lungs or abdomen should not practice bhujangasana
  • If you are a Heart patient, avoid this

Paschimottansana or Forward Bend Pose

Paschimottansana or Forward Bend Pose to cure for Irregular Periods and PCOS

Pacshimottansana is forward bend pose which provides complete stretch in your back side as well as strengthens your abdomen organs and improves the function of reproductive organs and cures irregular periods and relieves menstrual pain.

How to do?

Step#1 Sit straight, stretch your both legs in front of you.
Step#2 Exhale and bend forward slowly and try to touch your forehead to the knees.
Step#3 Try to touch your toes with the hands.
Step#4 Hold this position for a few seconds.
Step#5 Release this pose by coming in starting position.
Step#6 Repeat this cycle for 3-5 times and increase the duration day by day

Avoid this yoga in pregnancy

If you are suffering slipped disc or other spine problem should not practice Paschimottanasana.

Deep Breathing Yogas

Deep Breathing Yogas to cure for Irregular Periods and PCOS
Deep breathing yoga’s practicing regularly releases stress, tension, depression, and anxiety which are the most common reasons behind the irregular periods and PCOS.

Deep Breathing Yogas calm your mind, body, and soul, boost your immune system improves the function of heart, liver, kidneys, brain and abdomen area and keep away diseases.

Most beneficial deep breathing yogas include:

1. Bhastrika Pranayama
2. Kapalbhati Pranayama(Avoid it in pregnancy as well as during menstruation)
3. Bahya Pranayama
4. Anulom Vilom Pranayama
5. Bhramari Pranayama
6. Udgeeth Pranayama
7. Pranav Pranayama

Natural Home Remedies for Irregular Periods or Menstrual cycle

Irregular periods which is medically known as oligomenorrhea become a common problem for women. The main reason behind this is today’s lifestyle such as eating disorders, smoking, alcohol abuse, caffeine, travel, stress, and certain medications and birth control pills.

Some women have this problem due to sudden weight loss or gain, anemia, menopause, thyroid disorders, hormonal imbalance, liver disease, tuberculosis, miscarriage, and other health conditions.

Here are some most effective home remedies to regularize periods:

Ginger

 home remedies to regularize periods
Ginger promotes menstruation and relieves menstrual pain. To regulate your periods, boil a half teaspoon of fresh ginger in one and a half cup of water for 5 to 7 minutes. Add a little sugar and drink this 3 times a day after meals for at least one month.

Aloe Vera

Aloe Vera home remedy to regularize periods
Aloe vera cure menstrual irregularities by regulating hormones. For this, take aloe vera leaf and extract aloe vera gel. Now mix one teaspoon of honey in gel and consume it after having breakfast for 3 months.
Avoid, this remedy during periods.

Cinnamon

Cinnamon home remedy to regularize periods

Cinnamon contains hydroxy chalcone that helps in regulating insulin levels and is suspected to have an effect on menstrual regularity. It provides warning effect within your body and helps in reducing menstrual cramps. You can take a glass full of warm milk and add a teaspoon of powdered cinnamon and drink it. It is even effective in eradicating menstrual cramps.

Sesame seeds and Jaggery

Sesame seeds and Jaggery home remedy to regularize periods
Sesame seeds help in balancing the hormones. As they are loaded with lignans that help in binding excess hormones plus they also contain essential fatty acids that promote optimal hormone production. Jaggery also helps in regulating periods due to its warming effects. Dry roast a handful of sesame seeds, grind them along with one teaspoon of jaggery into a fine powder and take one teaspoon of this powder daily on an empty stomach in luteal phase or two weeks before your period starts for a few months.

Note: Avoid this remedy during periods

Unripe Papaya

Unripe Papaya home remedy to regularize periods
Unripe papaya works as a potent emmenagogue and it helps in regulating menstrual flow as it helps in contract muscle fibers in the uterus. Papaya is specifically useful for irregular periods due to stress and menopause.

Note: Don’t eat Papaya during periods

Turmeric

Turmeric home remedy to regularize periods
Turmeric is a warm herb which is very helpful in regulating periods and balancing hormones. It has emmenagogue properties which stimulate menstrual flow and its antispasmodic and anti-inflammatory properties relieve menstrual pain.

How to consume? Take one-quarter teaspoon of turmeric with milk, honey or jaggery. Use this remedy for several weeks or until you see improvement.

Consume a one-quarter teaspoon of turmeric with milk, honey or jaggery. Take it daily for several weeks or until you see improvement. You can also take turmeric in supplement form; consult your doctor for proper dosage.

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