Are you experiencing irregular periods as you approach menopause?  Hopefully, it helps to know it’s very common.  Many women in their 40s and 50s face this common challenge during perimenopause.

10 Natural Solutions for Irregular Periods in Perimenopause

While hormonal fluctuations can be frustrating, there are natural ways to manage these changes. In this article, we’ll explore 10 (spoiler- there are more than 10- this article is packed with info) effective solutions to help you address irregular periods in perimenopause, empowering you to take control of your health and well-being during this often frustrating phase.

Table of Contents

• Key Takeaways
• 1. Hormonal Balance through Diet
• 2. Regular Exercise
• 3. Stress Management Techniques
• 4. Herbal Remedies
• 5. Acupuncture
• 6. Mindfulness and Meditation
• 7. Adequate Sleep
• 8. Weight Management
• 9. Vitamin and Mineral Supplements
• 10. Hydration
• Conclusion

 

1. Hormonal Balance through Diet

If you didn’t know this already- what we eat can make or break our hormonal harmony. During perimenopause, your body’s going through a bit of a roller coaster, and eating a supportive diet can calm it down and make it more like a kiddie coaster!

Some of this advice may sound familiar- I say it quite often here and on my YouTube channel but it’s worth repeating as it can improve so many factors in your hormonal balance.

Sugar

How does sugar affect your periods? Let’s break it down

• Inflammation- Added sugars can trigger inflammation.  Inflammation can then trigger hormone imbalance, in particular for perimenopause, contributing to worsening Estrogen Dominance which can then cause irregular periods.
• Blood sugar spikes- Too much sugar can cause blood sugar spikes (yeah, you knew that, I know).  How does that relate to your periods? Those blood sugar spikes can also make Estrogen Dominance worse or worsen Polycystic Ovarian Syndrome (PCOS- a common cause of irregular periods).
• Cortisol Spikes– Cortisol tends to follow blood sugar so it’s a similar picture as above. Still, when cortisol gets imbalanced it can impact estrogen and progesterone even more so than blood sugar imbalances.  This is because of its negative effect on stress levels and sleep.

Fiber

Is it good or bad for your hormones? Like many things it depends on how much you eat.  I often promote the importance if fiber and I stand by that!

But the recommendations of 30-35 grams are a good target.  If you go too crazy on fiber it can bind and lower your sex hormones too much and contribute to irregular periods.  So, as in many cases, there is such a thing as too much of a good thing!

Healthy Fats

Healthy fats play a crucial role in hormone production and regulation. Incorporating sources like avocados, nuts, and olive oil can help stabilize hormonal fluctuations.

Omega-3 fatty acids, found in fatty fish and flaxseeds, are particularly beneficial as they reduce inflammation and support overall health.

Protein

Additionally, maintaining a balanced intake of protein aids in blood sugar control and promotes steady energy levels throughout the day.  I recommend getting 24-30 grams of clean and lean protein at each meal (if you are eating 3 meals per day, if you fast and eat fewer meals you will have to load those meals with more protein).

Clean protein would be organic, and grass fed when this applies and when you can afford it.  Lean means limiting animal proteins overloaded with saturated fat so choosing leaner cuts of meat and poultry.

Phytoestrogens

Ok, so what about those controversial phytoestrogens?  These plant-based compounds, found in soy products, flaxseeds, and legumes, can help smooth out those hormonal roller coasters.

They (mainly soy sources) have had some bad press because of being potentially estrogenic.

The truth?

Soy actually acts as a selective estrogen receptor modulator (SERM) by either mimicking or blocking estrogen depending on the body’s needs:

• In low-estrogen states (like menopause) → Soy can have a mild estrogenic effect, helping with symptoms like hot flashes.
• In high-estrogen states → Soy can competitively bind to receptors and have an anti-estrogenic effect, potentially reducing excess estrogen activity.

Always look for organic and non GMO sources of soy, and organic sources of other phytoestrogens like flax seeds flaxseeds and legumes (these last two are not generally GMO engineered currently).

Remember that focusing on whole foods while limiting processed items can create a supportive environment for your hormones, ultimately fostering more regular menstrual cycles during perimenopause.

2. Regular Exercise

Yep, I know, I’m talking about exercise again! Regular exercise isn’t just about fitting into your favorite jeans; it’s a powerhouse for hormone regulation.

Aim for a mix of cardio and strength training to really optimize your hormones.  I recommend doing 30 minutes of cardio or more most days, and weight or strength training 25-40 minutes two to three times per week.

Cardio could include:

• Brisk walking or jogging
• Swimming
• HIIT training
• Aerobics

Strength and/or weight training could include:

• Yoga or Pilates
• Light weightlifting
• Body weight classes or exercises like push-ups, squats, planks, etc.
• Resistance bands or straps workouts

Remember, consistency is key. Even starting with 10 minutes a day can make a world of difference. Not only will you feel more energized, but you might just find those irregular periods becoming a thing of the past.

3. Stress Management Techniques

Let’s face it, stress is a hormone’s worst enemy. When cortisol goes haywire, your periods can follow suit, as noted above. But fear not, there are ways to tame and manage stress and here are some of my favorites:

• Deep breathing exercises- this could be square breathing or 4-7-8 breathing.  There are many apps to choose from to help remind you and guide you, as well as settings on smart watches.  My favorite app that has breathing exercises, meditation, affirmations, and so much more, is the Aura app (try it out with a free 7 day trial here)
• Meditation- this could be guided, free form, walking, nature therapy, prayer- there are so many things that can quiet the mind and reduce stress! Shoot for 5 minutes per day and try to build up to 10 minutes or more per day.  It often helps to incorporate this into your waking and nighttime routine (keep reading- this is so important I gave it it’s own section below).
• Progressive muscle relaxation- This technique involves progressively relaxing every muscle starting with your toes and working your way up to your head.  You can find guided videos on YouTube or there are guided programs on all of the meditation apps.
• Guided imagery- This simple technique is a form of meditation that involves picturing a peaceful and calming place.  It can be a place you have been or something from your imagination- the most important part is that it brings on a feeling of calm and peace.  Try doing this anytime you feel stressed or overwhelmed- it really helps!
• Journaling- Journaling, particularly gratitude journaling, can be very helpful in reducing the feelings of stress and helping you process your feelings, recognize your stress sources and your happiness boosters, and do more to balance these.
• Aromatherapy- Essential oils like Lavender and Chamomile can be super helpful in sending calming messages to the brain and body that it’s time to relax.  You can add them to baths or use a diffuser to diffuse them into the air.  Check out this blog for more ideas!

Find what works for you and stick with it. Maybe it’s a bubble bath with lavender oil or a quiet moment with your journal. Whatever floats your boat, make it a non-negotiable part of your routine.

Remember, stress management isn’t a luxury—it’s essential maintenance for your hormonal health!

This blog continues but here’s the video that goes along with this blog if you want to check it out!

4. Herbs to help promote regular periods in perimenopause

Nature’s medicine cabinet has some tricks up its sleeve for perimenopausal changes. Certain herbs have been used for centuries to help balance hormones and ease irregular periods.

Black cohosh, DIM, mugwort, and chasteberry can be heavy hitters in this arena. Let’s explore when these could apply (but remember you always need to talk with your healthcare provider before adding in any new supplement).

Chasteberry

Chasteberry (Vitex agnus-castus) is a powerful herbal remedy for hormonal balance, menstrual cycle regulation, and PMS relief, making it especially beneficial for irregular periods during perimenopause. Unlike some other herbs, Vitex works primarily on the brain’s hormone signaling system rather than directly affecting or modulating estrogen levels.

How Chasteberry Supports Irregular Periods

• Balances Progesterone Levels – Vitex stimulates the pituitary gland to support luteinizing hormone (LH) production, which promotes progesterone. Since perimenopause often brings low progesterone (causing irregular, heavy, or prolonged periods), Vitex can help restore balance.
• Regulates Ovulation – Many perimenopausal women experience anovulatory cycles (skipped ovulation), leading to estrogen dominance and irregular periods. Chasteberry helps support healthy ovulation, which contributes to more predictable cycles.
• Reduces PMS & Mood Swings – By balancing progesterone and dopamine, Vitex can help ease PMS symptoms like bloating, breast tenderness, irritability, and mood swings, which often worsen during perimenopause.
• Supports Prolactin Levels – High prolactin can disrupt menstrual cycles, and Vitex is known to reduce excess prolactin, promoting hormonal equilibrium and period regularity.
• May Shorten Long Cycles & Lighten Heavy Bleeding – If periods are becoming longer, heavier, or more sporadic, Vitex can help by restoring the natural rhythm of the cycle and promoting a healthier estrogen-progesterone balance.

Vitex (Gaia herbs is my favorite single herb Chasteberry/Vitex, it’s also found in the Hormone Harmony by Happy Mammoth) is best taken consistently for 3-6 months for full benefits, as it works by gradually rebalancing hormone signaling.

Chasteberry (Vitex) – Who Should Avoid It?

Avoid if you have:

• Low progesterone due to adrenal fatigue or stress – Vitex stimulates LH production, which helps progesterone, but if your adrenal glands are exhausted, it may worsen symptoms like fatigue and anxiety.
• History of depression or mood disorders – Vitex affects dopamine levels, and some women experience increased mood swings or irritability.
• PCOS with high LH levels – Since Vitex raises LH, it may worsen symptoms of PCOS (Polycystic Ovary Syndrome) if your LH levels are already high.
• Using hormonal birth control or HRT – Vitex can interfere with hormonal medications, including birth control pills.

Best for: Low progesterone, PMS, cycle regulation, and mild estrogen dominance.

DIM

Diindolylmethane (DIM) is a natural compound found in cruciferous vegetables (like broccoli, cauliflower, and kale) that helps support estrogen metabolism. During perimenopause, estrogen levels fluctuate wildly, leading to irregular periods, heavy bleeding, PMS, and estrogen dominance symptoms (like bloating, breast tenderness, and mood swings).

How DIM Can Support Period Regulation:

• Balances Estrogen Metabolism – DIM promotes the healthy breakdown of estrogen into beneficial metabolites (2-hydroxyestrone) rather than the more potent, problematic forms (16-hydroxyestrone & 4-hydroxyestrone) that contribute to estrogen dominance.
• Reduces Estrogen Dominance – High estrogen levels relative to progesterone can lead to heavy, irregular, or prolonged periods. DIM helps clear excess estrogen, leading to a more balanced hormonal cycle.
• Supports Progesterone’s Role – By lowering estrogen dominance, DIM allows progesterone to work more effectively, which can help regulate ovulation and shorten long, heavy periods.
• May Reduce PMS & Perimenopause Symptoms – Since it helps metabolize estrogen more efficiently, DIM can ease symptoms like bloating, mood swings, headaches, and tender breasts that worsen with estrogen imbalances.

However, if you are in later stage perimenopause and are experiencing low estrogen symptoms like hot flashes or night sweats (these can be from low estrogen or low progesterone, so it’s not always strictly in late perimenopause as progesterone drops progressively throughout perimenopause), then DIM may not be beneficial for you and could make those symptoms worse.

Herbs found in balancing blends, like FemGuard Plus Balance or Hormone Harmony (doesn’t have DIM but has effective and impressive herbal blend to support hormones in perimenopause), can work synergistically and be better tolerated in all stages of perimenopause so know that DIM can still be a healthy part of blends, even for women in late perimenopause.

DIM (Diindolylmethane) – Who Should Avoid It?

Avoid if you have:

• Low estrogen levels – DIM promotes estrogen metabolism, which may further lower estrogen and worsen symptoms like vaginal dryness, fatigue, or low libido.
• Underactive thyroid (Hypothyroidism) – DIM may increase thyroid hormone clearance, potentially lowering thyroid function.
• Gallbladder or liver issues – Since DIM supports liver detoxification, those with liver disease or gallbladder removal should consult a healthcare provider.
• On hormone therapy (HT or HRT) – DIM can alter estrogen metabolism, possibly affecting hormone therapy effectiveness.

Best for: Estrogen dominance, heavy periods, PMS, and cycle irregularities related to excess estrogen.

Black Cohosh

Black cohosh (Actaea racemosa) is an herb widely used to support hormonal balance during perimenopause, particularly for irregular periods, hot flashes, and mood swings.  This herb is also a phytoestrogen, and it works on the brain and nervous system to support hormonal balance.

How Black Cohosh Supports Irregular Periods

• Modulates the Hypothalamus & Pituitary Gland – Black cohosh supports the endocrine system, particularly the hypothalamus and pituitary, which regulate hormone production and menstrual cycles. This can help reduce irregularities in cycle length, missed periods, or prolonged bleeding.
• Supports Estrogen Receptors Without Increasing Estrogen – This popular herb is thought to interact with serotonin receptors rather than directly increasing estrogen. This helps the body adapt to fluctuating estrogen levels in perimenopause, easing symptoms like heavy bleeding, PMS, and cycle irregularities.
• Reduces Hot Flashes & Night Sweats – While not directly tied to period regulation, stabilizing vasomotor symptoms (hot flashes and night sweats) can reduce stress on the nervous system, which in turn may help regulate cycles.
• May Reduce PMS & Perimenopause Symptoms – Black cohosh has anti-inflammatory and calming effects that can help with bloating, cramps, breast tenderness, and mood swings that often worsen with hormonal fluctuations.

While black cohosh does not directly increase estrogen, it helps the body adapt to hormonal changes, making it a valuable tool for period regulation during perimenopause.  It is often used in late perimenopause or post-menopause but, particularly when balanced with other adaptogenic herbs, it can be helpful in all stages of perimenopause.

Gaia is a trusted brand (you can check them out via these links) that makes both Chasteberry and Black Cohosh.

Black Cohosh – Who Should Avoid It?

Avoid if you have:

• Liver disease or a history of liver problems – Black cohosh has been linked to rare liver toxicity cases, so those with liver concerns should avoid it.
• Hormone-sensitive cancers (breast, ovarian, uterine) – Though black cohosh does not act like estrogen, some research is inconclusive on its safety for estrogen-sensitive conditions.
• Low blood pressure (Hypotension) – Black cohosh has a mild blood pressure-lowering effect, which could cause dizziness or weakness.
• On hormone therapy or birth control – It may interact with hormone-based medications, altering their effects.

Best for: Hot flashes, night sweats, mood swings, and period irregularities in perimenopause.

Mugwort

Mugwort (Artemisia vulgaris) is a traditional herb used for menstrual regulation, hormone balance, and digestive support, making it a valuable remedy for irregular periods during perimenopause. It has been used in herbal medicine for centuries to stimulate circulation to the uterus, regulate menstrual flow, and ease menstrual discomfort.

How Mugwort Supports Irregular Periods

• Encourages Menstrual Flow (Emmenagogue Effect) – Mugwort is known as an emmenagogue, meaning it can stimulate and regulate menstrual flow, making it helpful for light, delayed, or missed periods caused by hormonal fluctuations in perimenopause.
• Supports Uterine Health – This herb helps improve uterine circulation, promoting a more regular cycle and reducing issues like stagnant blood, clotting, and cramping.
• Balances Hormones – While not a direct phytoestrogen, mugwort is believed to help support estrogen and progesterone balance, aiding in smoother cycle transitions during perimenopause.
• Eases Menstrual Cramps & PMS – Mugwort has anti-inflammatory and antispasmodic properties, which help relax the uterine muscles, reducing cramping, bloating, and PMS-related discomfort.
• Supports Digestion & Liver Detoxification – Since the liver helps process hormones, digestive sluggishness can contribute to hormone imbalances. Mugwort aids digestion and liver detoxification, supporting more effective estrogen metabolism and reducing estrogen dominance symptoms like bloating and breast tenderness.

Mugwort – Who Should Avoid It?

Avoid if you have:

• Pregnancy or trying to conceive – Mugwort is a strong emmenagogue (stimulates menstruation) and may increase the risk of miscarriage.
• Allergies to ragweed, daisies, or other Asteraceae plants – Mugwort is in the same botanical family and can trigger allergic reactions.
• Liver or kidney disease – Mugwort contains compounds that may be hard on the liver in high doses.
• History of epilepsy or seizures – Mugwort contains thujone, a compound that may increase seizure risk.

Best for: Light, irregular, or missed periods, PMS relief, and digestive support.

These natural remedies can be a game-changer for some women, but they’re not one-size-fits-all. Remember, your body’s unique, so always discuss with your healthcare provider before you start anything for your perimenopause symptoms.

5. Acupuncture

Acupuncture might just be the point you’re missing to treat your irregular periods! This ancient Chinese practice isn’t just for relaxation—it’s got some serious hormone-balancing potential.

Tiny needles, big results: acupuncture stimulates specific points on your body, potentially helping to:

• Regulate hormone levels
• Improve blood flow
• Reduce stress (hello, zen!)
• Ease perimenopausal symptoms

Sure, the idea of needles might make you squirm, but many women swear by its effectiveness. Just remember, it’s crucial to find a licensed practitioner who knows their stuff. Give it a shot—you might be pleasantly surprised!

6. Mindfulness and Meditation

When your hormones going wild, a little inner peace can go a long way. Mindfulness and meditation are essential in balancing your hormones!

• Reduce stress and anxiety
• Improve sleep quality
• Enhance emotional well-being
• Boost overall health

Start small, maybe with a 5-minute guided meditation app (like Aura or Calm).

As you become more mindful, be sure to look at your stressors and your relationships.  Where can you set boundaries? What can you say no to? What is bringing in toxic energy and stress to your life? These are essential questions to ask, and practicing this kind of self-care can do wonders for your hormone balance!

7. Adequate Sleep

Quality sleep isn’t just a luxury; it’s your hormonal health’s best friend. During perimenopause, your body’s working overtime, and skimping on sleep can throw your whole system out of whack.

Aim for 7-9 hours of uninterrupted, quality sleep. Create a sleep sanctuary:

• Cool, dark room (68 degrees F is the best studied temperature for hormone balance but every person is different so find your most sleep supportive temp)
• Comfy bedding
• No screens before bed (yes, that means your phone too!)

Struggling to drift off? Try a warm bath, a short meditation,  or some light stretching as part of your nighttime routine. Remember, good sleep hygiene can be a game-changer for those unpredictable periods. Sweet dreams!

8. Weight Management

Maintaining a healthy weight during perimenopause isn’t just about what you look like; it’s a crucial player in the hormone game.

Excess weight can throw your estrogen levels way off, leading to those oh-so-fun irregular periods. But don’t panic! Small, sustainable changes can make a big difference:

• Portion control and tracking.  I am a massive proponent of tracking your foods.  It may be triggering or too much for some people but it really helps with accountability, portion sizes, meeting your fiber and protein goals, and weight loss.
• Choosing whole foods over processed snacks- see those recommendations above, and be sure to read labels- are there ingredients you don’t recognize? Are there an excessive amount of ingredients? These can be clues that the food is too overprocessed and not hormone-friendly!
• Incorporating more movement into your day (dancing while doing dishes counts, as does any movement like cleaning your house, washing your car, taking the stairs instead of the elevator- it all adds up!).  Try tracking your steps and aiming for over 10,000 steps per day.
• The Lumen Device can also help reset your metabolism and assist with weight loss in perimenopause and post-menopause- for more info check out my blog on this!

It’s normal to gain some weight during perimenopause, typically 7-10 pounds is the norm, so don’t stress too much if that happens.  But it’s also more difficult to lose weight as you get further into menopause so it’s a good idea to get a handle on weight gain as early as you can.

Remember, it’s not about crash diets or extreme measures. Slow and steady wins the race, and your hormones will thank you for it.

9. Vitamin and Mineral Supplements

Perimenopause can leave you feeling like you’re running on empty, but eating the right foods and maybe even adding some vitamin and mineral support can be very helpful.

If you’re struggling with unpredictable periods, mood swings, or PMS, here are the best nutrients to include in your diet or supplement routine for a smoother perimenopause journey (but again always talk to your healthcare provider before starting any new supplements).

Magnesium

Magnesium supports estrogen and progesterone balance, helping to regulate your cycle. It also calms the nervous system, reducing PMS, cramping, anxiety, and poor sleep. It supports progesterone production for more regular cycles, reduces PMS, bloating, and menstrual cramps, and helps manage stress and blood sugar, which impacts hormone balance. The best forms are magnesium glycinate for relaxation or magnesium citrate for digestion, with a recommended dosage of 300–400 mg per day but some women may need more or less.  If you get loose stool after starting magnesium it’s usually a sign to cut back to the last tolerated dose.

Vitamin B6

This important B vitamin is essential for progesterone production, which helps regulate periods and balance estrogen. It’s also great for mood support, making it a must-have for women dealing with PMS, anxiety, and irritability. It supports progesterone levels, eases PMS symptoms, and boosts dopamine and serotonin production, reducing anxiety. The best form for most women is P5P (Pyridoxal-5-Phosphate, the active form of B6), with a varied dosage of 15-50 mg per day.  It’s best to have your levels tested after starting vitamin b6 to be sure you aren’t overdoing it.

Vitamin D

Vitamin D plays a role in ovarian function, helping to regulate ovulation and menstrual cycles. It also reduces inflammation and supports immune and bone health. The best form is Vitamin D3 with K2 for better absorption, with a recommended dosage of 2,000–5,000 IU per day, depending on individual needs (you can easily test this via bloodwork and aim for a level of 40-80 ng/dl).

Zinc

An important mineral, zinc is essential for progesterone production and ovarian function, making it a key mineral for cycle regulation. It also helps reduce inflammation, supports the immune system, and balances estrogen levels. The best form is zinc picolinate or citrate, with a recommended dosage of 15–30 mg per day, but this can vary as can any nutrient need.

Omega-3’s

Omega 3 fatty acids support hormone production, reduce inflammation, and ease PMS symptoms. They are also essential for brain health and mood balance. The best sources include fish oil with EPA and DHA or algae-based omega-3s for plant-based options. The recommended dosage is usually 1,000–2,000 mg per day.

Iron

If you’re experiencing heavy periods, you may be at risk for iron deficiency, leading to fatigue, dizziness, and low energy. Ensuring adequate iron intake prevents anemia and supports oxygen circulation. The best form is heme iron for better absorption or iron bisglycinate for a gentler option. The recommended dosage is 18–25 mg per day, based on individual iron levels.

Calcium

Calcium and magnesium work together to reduce muscle tension, ease cramps, and support bone health as estrogen levels drop during perimenopause. They help regulate muscle contractions, support bone health, and reduce PMS symptoms and mood swings. The best forms are calcium citrate and magnesium glycinate, with recommended dosages of 500–1,000 mg calcium (divided out into no more than 500 mg per serving) and 300–400 mg magnesium per day (but see my points above regarding magnesium).

10. Hydration

Staying hydrated isn’t just about quenching your thirst; it also helps your hormones stay balanced!

Water’s like the oil in your hormonal engine, keeping everything running smoothly. It can help:

• Flush out toxins
• Reduce bloating
• Balance electrolytes
• Support overall well-being

Aim for half your body weight in ounces of water per day (up to 100 ounces), but don’t stress if you fall short. Jazz it up with some cucumber slices or a squeeze of lemon if plain water bores you, or try sparkling water. Your body (and your periods) will thank you for this simple yet powerful habit.

Conclusion

Navigating irregular periods during perimenopause can be challenging, but these natural solutions offer hope and empowerment. Remember, every woman’s journey is unique, so be patient and kind to yourself as you explore what works best for you!