9 Ways to Regulate Your Cycle and Balance Hormones Naturally
As a functional medicine practitioner, I work closely with women who are tired of feeling like their symptoms are being dismissed or written off as “just hormones.” Irregular periods, painful cycles, and frustrating PMS aren’t things you just have to live with—they’re signals that something deeper is going on.
At Revive Health, we focus on identifying and treating the root causes of these imbalances so women can feel more in control of their health and their bodies!
In this post, I’ll share natural, evidence-based strategies to help regulate your cycle and support hormonal balance, so you can feel your best every day of the month.
9 ways to regulate your cycle and balance hormones naturally:
1. Address Any Hormone Imbalances
Hormonal imbalances are often behind irregular periods, and they can affect estrogen, progesterone, thyroid hormones, and more. An imbalance can lead to irregular or painful periods, heavy bleeding, missed cycles, and PMS symptoms.
Identifying the root cause of these imbalances is essential for restoring hormonal health and a balanced menstrual cycle. Testing hormone levels through functional medicine can provide valuable insights, helping Dr. Eason or one of our clinic’s practitioners determine the best course of action to restore balance. Connect with our team to learn more!
2. Make Certain Dietary Changes
Your diet plays a significant role in regulating your menstrual cycle. Excess sugar, for example, can cause insulin spikes, disrupting hormonal balance and contributing to irregular periods. Excessive sugar can also worsen symptoms of hormone-related conditions like PCOS.
Eating clean, whole foods can significantly impact your cycle. Cruciferous vegetables like broccoli, kale, and cabbage are particularly good at supporting estrogen metabolism. These veggies contain compounds like diindolylmethane (DIM) that help the liver break down estrogen, lowering the risk of estrogen dominance—a common cause of irregular periods.
3. Try Specific Herbs & Spices
Herbs and spices can naturally influence menstrual health by supporting hormone balance and easing menstrual symptoms. Some of my favorite period-regulating herbs include:
Chasteberry (Vitex): A popular remedy for PMS symptoms and period regulation.
Cinnamon: Known to support hormonal balance, especially for those with PCOS.
Ginger: Alleviates nausea and reduces menstrual pain.
Turmeric: Reduces inflammation and supports mood, two key factors affecting period regularity.
Herbal remedies can also be helpful in relieving PMS symptoms and improving your overall cycle health. You may find the Hormone Health Stack helpful for reducing PMS symptoms, supporting detoxification, and managing stress at different stages of your cycle.
4. Reduce Stress
Chronic stress leads to elevated cortisol levels, which can interfere with hormone balance and menstrual regularity. High cortisol can suppress ovulation, delay or stop periods, and worsen symptoms of conditions like PCOS. Managing stress through activities such as meditation, breathwork, and exercise is vital to restoring balance.
5. Exercise Consistently
Regular exercise, including strength training and cardio, increases insulin sensitivity, lowers cortisol, and supports thyroid health. While regular movement supports healthy cycles, it’s important not to overdo it. Over-exercising can increase stress and disrupt hormonal balance, making it counterproductive.
The key is balance, so find a routine that you enjoy and can stick with. Consistency is key to seeing long-term results.
6. Maintain a Healthy Weight
Both excess weight and rapid weight loss can interfere with your menstrual cycle. Excess fat can lead to an increase in estrogen production, which may cause an imbalance and disrupt periods. On the other hand, too much weight loss can reduce estrogen levels and stop ovulation.
Achieving a healthy weight with balanced nutrition is essential for regulating your cycle. Our clinic can guide you through the process of creating a sustainable plan for your health, helping you achieve a balanced weight and cycle.
7. Avoid Endocrine Disruptors
Endocrine disruptors, like the toxins found in plastics, personal care products, and even some foods, can interfere with hormone production. Reducing exposure to these chemicals is crucial for supporting hormonal health. Opt for organic products, switch to glass or stainless steel instead of plastic, and filter your drinking water.
8. Optimize Sleep
Poor sleep is directly tied to hormonal imbalances. Adequate sleep helps balance your cortisol levels and supports overall hormonal health, improving the regularity of your menstrual cycle. Prioritize 7–9 hours of sleep every night, and establish a consistent bedtime routine to improve sleep quality.
9. Focus on Gut Health
Your gut plays a crucial role in hormone regulation. Poor gut health can increase inflammation, which can disrupt your hormonal balance and cycle. Including fermented foods such as kimchi, kefir, and sauerkraut can improve gut health, reduce inflammation, and support better hormone function.
A healthy microbiome is critical for detoxifying estrogen and balancing other hormones, helping to regulate your cycle naturally.
Dr. Eason and the Revive Wellness team are here to help!
With a holistic, natural approach, it’s entirely possible to regulate your menstrual cycle and balance hormones effectively. Through functional medicine, diet adjustments, lifestyle changes, and targeted therapies, you can restore balance and address the underlying causes of your menstrual irregularities.
If you’re ready to dive deeper into how these strategies can be tailored to your specific needs, reach out for a consultation and start your journey to a more balanced and healthier you.
