How to Regulate a Menstrual Cycle Without Birth Control Pills

A textbook period occurs every 24 to 29 days, notes the Women to Women website, but not everyone has a textbook period. Most periods last from 3 to 5 days, but a period lasting anywhere from 2 to 7 days is considered normal. Women who have menstrual irregularities, such as missing a period in some months, may be prescribed birth control pills to regulate their hormones, causing their cycles to become regular. However, women who are trying to conceive naturally, or who do not wish to take medication, may be able to regulate their menstrual cycles using natural measures.

Write down the length and frequency of your menstrual cycles. According to Merck Manuals, a normal menstrual cycle can be anywhere between 25 to 36 days, depending on the individual 1. However, some women may have shorter or longer cycles than this. In order to tell if the menstrual cycle is abnormal, keep a written record of each month’s cycle, including any changes or events that took place during that time.

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Eat healthy and exercise regularly. Women who are overweight may see fluctuations in their menstrual cycles. This is because being overweight or underweight can cause variations in hormone levels. Walking at least 30 minutes a day can help boost activity levels and cardiovascular health as well.

Perform stress relieving exercises such as meditation and deep breathing exercises, or undergo hypnotherapy to reduce stress levels. The Women to Women website suggests that being under too much stress can cause disruptions in the hormone cortisol, which in turn effects estrogen and progesterone which are responsible for menstruation 1.

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Join a smoking cessation group to stop smoking and limit your intake of refined carbohydrates and caffeine.

Take a multivitamin once per day. This will ensure that your body has an adequate amount of vitamins and minerals to function properly.

Visit your doctor for a complete examination. The results will show whether a bleeding problem is due to a reproductive disease, a growth or tumor, or if the bleeding is not menstrual blood.


There are many causes of irregular menstrual cycles. If you notice changes in your cycles, or they become increasingly irregular, see a health professional to determine the cause and treatment options.


Consult a physician before starting any exercise regime. Take care to not over-exercise as this can cause the menstrual cycle to become irregular.

Consult a physician before taking any vitamins or health supplements.

If bleeding is heavy enough to soak a pad an hour, seek medical attention immediately.