Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
Table of Contents
Why is my period late?
When your period disappears?
Feeling worried after missing periods? Don’t worry millions of women face these irregular periods at some point of their lives. Sometimes it’s a few days and sometime your menstrual cycle seems completely disappear.
Don’t need to panic it’s not worst we though a delayed period always a sign of something serious, but fact is that your menstrual cycle is one of the most sensitive systems of female body which represent a smallest changes in your lifestyle.
Understanding what a late period means
Late period means in female a normal menstrual cycle last in between 21 to 35 days if your period doesn’t match the regularity then it is considered delayed.
Late period reason depends on the balance of hormone like esterogen, progesterone and luteinizing hormone (LH) and even small even small lifestyle change like stress, travelling can turn your period delay.
When to worry
Considering period 7 to 10 days late and if you are sexually active so it is wise to take pregnancy test first and if it’s negative and your period become absent for over two months… then why are you waiting consult doctor.
Common reasons for late period
- Stress And Anxiety
This is most period delay because which is high level stress often interferes with your brain’s control centre know as hypothalamus which disrupts to release of estrogen progesterone which delays ovulation. - Poor Sleep
Sleeping late night due work affects the melatonin and cortisol level, which is important for your menstrual cycle, so try to sleep at fix time with 7 to 8 hours of rest daily. - Poor Diet
Inconsistent on your meals and overeating at a one time can lead to sudden weight change which also affect estrogen levels. - Over Exercising
Some women think delay in period due to less physical exercise, but it can also trigger by intense workouts or excessive training which reduce body fat too much that decrease the estrogen production. - Pregnancy Or Other Medical Causes
If your period late and you’re sexually active first thing first is pregnancy test first but if not then their might chances of thyroid disorders, insulin resistance and persistent irregularity.
The connection between diet and menstrual health
- Nutrients Support And Hormone Production
Your body require balance amount of healthy fats, vitamins and protein to work properly and regular hormones like estrogen and progesterone. - Balanced Blood Sugar Keeps Hormones In Sync
Fluctuation in blood sugar affect insulin which can disrupt your reproductive hormones by balancing meal by combining complex carbs, protein and good fats which maintain regular cycles. - Deficiency Of Nutrients
Low levels of vitamin B12, iron and zinc cause fatigue and irregular ovulation and missed periods which include nutrients rich foods like green vegetables and lentils.
Best foods to regulate periods naturally
- Iron Rich Foods
You should include iron rich food like lentil, spinach in your diet for regular period, because Irregular period often led to iron deficiency that making you feel less energy. - Complex Carbohydrates
You should avoid refined carbs like white bread and sugary snacks despite you can eat rich, oats and wheat but include complex carb rich food to maintain blood sugar levels. - Vitamins C –Rich Foods
Eating vitamin C rich food help to absorb iron which promote healthy uterine function try to drink a glass of warm lemon water in morning for boosting metabolism and best food for hormonal balance.
Foods to avoid during irregular periods
- Processed Junk Foods
Junk food often loaded with refined sugar and unhealthy fats that increase inflammation in uterus and disrupt hormonal balance. - Sugary Drinks And Sweet
Excess sugar can cause insulin rise which can interfere with estrogen and progesterone level that regulate your menstrual cycle despite of sugar drink you can try some healthy oats smoothie - Red And Processed Meats
Red meat can rapidly increase blood sugar level that often led to insulin resistance and irregular cycles. You can replace lean protein like chicken and fish. - Alcohol
It causes depletion of vitamin by disturbing liver function and affects how hormones are processed. So, it is better to disassociate with alcohol.
Sample one day balanced diet plan for regular periods
- Morning – warm water with 2 tsp of lemon
- Breakfast – oats porridge with mix of fruits like apple slices and nuts
- Mid morning snack – add one fruits like pomegranate and banana
- Lunch – brown rice with dal and sabzi with cucumber salad
- Evening snack – sprouts moong dal with herbal tea
- Dinner – paneer sabzi with roti and raita
Lifestyle tips to regulate periods naturally
- Manage Stress Effectively
Chronic stress increases cortisol, a hormone which create imbalance with estrogen and progesterone balance. - Maintain A Consistent Sleep
Sleep affects the production of melatonin and insulin which influence your menstrual cycle so sleep well for 7 hours consistently. - Practice Self Care Regularly
Spend time with yourself by reading book, meditation and simply resting mindfully that keep your cycle steady.
Conclusion
Irregular periods are often common in female which indicate your body need to care. A balanced diet with healthy lifestyle naturally supports hormone production and balance which is important for regular cycle. For persistent issues you should consulting a doctor or an online diet consultation for personalized guided diet plan.
There is multiple reason for late period know as stress, hormonal imbalance and sudden weight changes.
Yes, nutrients are major factor for late periods if you eat balanced diet, it will full fill the nutrients deficiencies and supports good hormone balance with regular cycles.
Stress raises cortisol level that can disrupts estrogen and progesterone level by delaying ovulation and mensturation.
Moderate exercise like yoga, walking is good, but weightlifting is heavy workout often lead delay periods.
Yes, PCOS is hormonal condition that often-become cause of irregular periods that diet and lifestyle manging can help.
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