Periods & cycle problems
Heavy, painful, irregular or missing periods are common, but they're not something you have to put up with. Your cycle is a sign of your overall health, and food can play a real part in getting it back on track.
What's a typical cycle?
- 21 to 40
- Days between periods28 is the average, but anywhere in this range is common
- 2 to 7
- Days of bleedingUsually heaviest in the first two days
- Regular
- Your own patternA big change from what's normal for you is worth checking
Common period problems
Your period is often called your fifth vital sign. When it changes, it's your body telling you something.
Heavy periods
Bleeding that gets in the way of everyday life.
- Changing pads or tampons every one to two hours
- Passing large clots
- Bleeding for more than seven days
- Feeling tired, dizzy or breathless
Painful periods
Some cramping is normal. Pain that stops you living your life isn't.
- Pain that painkillers don't help
- Missing work, school or plans
- Pain during sex or between periods
Irregular periods
When your cycle length changes a lot from month to month.
- Hard to predict when your period will come
- Some cycles much shorter or longer than others
- Spotting between periods
Missing periods
No period for three months or more, when you're not pregnant.
- Can follow stress, weight loss or intense exercise
- Can be linked to PCOS, thyroid or early menopause
See a doctor promptly if you have bleeding after sex, between periods or after menopause, very heavy bleeding with dizziness, sudden severe pain, or if you could be pregnant.
What can cause period problems?
There's usually a reason, and finding it is the first step to feeling better.
Hormones
PCOS (PMOS), thyroid problems, perimenopause and changes in contraception
Conditions of the womb
Fibroids, polyps, endometriosis and adenomyosis
Lifestyle
Stress, not eating enough, intense exercise and big weight changes
How food can help your cycle
Your cycle is closely linked to how well your body is fuelled. We look closely at your micronutrients and eating habits, because research shows food can make a real difference to many period problems. Some nutrients play a direct role: vitamin B6 contributes to the regulation of hormonal activity, and iron contributes to the reduction of tiredness and fatigue.
For heavy periods
Iron and vitamin C
Heavy periods are one of the most common causes of low iron in women. Eating iron-rich foods, such as red meat, lentils, beans and leafy greens, alongside vitamin C-rich foods helps, because vitamin C increases iron absorption.
✓ Well established
For period pain
Omega 3, vitamin D and ginger
Reviews of clinical trials suggest omega 3 (found in oily fish), vitamin D and ginger can each help reduce period pain. Some studies found ginger worked about as well as common painkillers.
For missing periods
Eating enough
Not eating enough for how active you are is one of the most common reasons periods stop. Research shows that eating enough, including enough carbohydrate, is key to helping periods return.
✓ Well established
For irregular periods with PCOS
Steady blood sugar
Studies suggest a low GI style of eating, with fewer refined carbs and more fibre and protein, may help periods become more regular in women with PCOS. Read about PCOS (PMOS) ›
Personalised to you
Your cycle friendly eating plan
There's no one size fits all. Our nutritionist builds your plan around your cycle, your symptoms, your test results and the foods you enjoy, so it actually works for you.
How we can help
We bring medical care and nutrition together in one plan, to find the cause of your period problems and help your cycle get back on track.
Medical care
From our doctor
- A full review of your cycle and symptoms
- Blood tests, such as iron stores, thyroid and hormones
- Treatment options for heavy and painful periods, including hormonal options
- Clear guidance on next steps if you need further tests
Nutrition support
From our nutritionist
- Find and fix gaps in iron, vitamin D, B vitamins and omega 3
- Eating enough to fuel a healthy cycle
- Steady blood sugar for more regular periods
- An anti-inflammatory style of eating to support period pain
- Realistic, kind support with weight changes
Your plan looks at five areas together, not just your hormones:
- Hormones
- Nutrition
- Movement
- Sleep
- Stress
Getting ready for your appointment
A simple period diary for a month or two makes your appointment far more useful:
- The dates your periods start and end
- How heavy each day is, and if you pass clots
- Pain levels, from 0 to 10
- Any bleeding between periods or after sex
- Other symptoms, such as tiredness, mood changes or bloating
Your first appointment
An unhurried 60 minute consultation, online or in person. We'll go through your cycle, your symptoms and your health history, explain what might be happening in plain English, and give you a written plan for treatment and nutrition.
“My mum was told it was just her age for years. We started Menopause Angels so that you're listened to the first time.”
“My periods were so heavy I'd plan my week around them, and I was exhausted all the time. The team found my iron was really low, sorted my treatment and changed how I eat. I've got my energy back and my periods don't rule my life anymore.”
Common questions
How do I know if my periods are too heavy?
If you need to change your pad or tampon every one to two hours, pass large clots, bleed for more than seven days, or your periods stop you doing everyday things, they're likely heavier than they should be. Heavy periods can also leave you low in iron, which makes you tired, so it's worth getting checked.
Can diet make my periods more regular?
It can help. Eating enough is key, because under eating is a common reason periods become irregular or stop. If you have PCOS, keeping your blood sugar steady may help your cycle become more regular. We look at your micronutrients and eating habits as part of your plan.
Could my painful periods be endometriosis?
Possibly. Endometriosis is common, and very painful periods, pain during sex and pain between periods can all be signs. We'll talk through your symptoms with you and explain the next steps, including any further tests you may need.
Why have my periods changed in my 40s?
Changes in your 40s are often a sign of perimenopause, as your hormones start to rise and fall unevenly. Periods can become heavier, lighter, closer together or further apart. It's still worth checking, as other causes like fibroids or thyroid problems are common too. Read about perimenopause ›