Menstruation is a monthly cycle during which the uterine lining is shed if pregnancy does not occur. While the duration and flow of periods can vary, they typically last between 3 and 7 days. Common symptoms include cramps, breast tenderness, bloating, acne, and muscle aches. Apart from these symptoms, some women report experiencing two periods in one month. Are you wondering if it is okay? Well, it is okay if that is what is normal for you. Since periods occur once every 24-38 days, you might get two periods in a single month. However, if your cycle keeps changing or suddenly you notice yourself bleeding twice a month, there could be underlying causes for it.

Even though menstrual cycle fluctuations happen occasionally, having two periods in a month on a regular basis might be a sign of a more serious problem,” explains Dr Archana Dhawan Bajaj, a gynecologist, obstetrician, and IVF expert.

What causes two periods in a month?

Before you find ways to deal with two periods in a month or irregular periods, it is important to understand the potential causes behind it. Several factors can contribute to this issue, including:

• Fluctuations in hormones, particularly estrogen and progesterone, can lead to irregular periods.
• High levels of stress can disrupt your menstrual cycle, causing irregularities.
• Significant changes in diet or exercise routines might impact your period.
• Medical conditions such as PCOS, thyroid disorders, uterine fibroids, and even certain medications, especially hormonal contraceptives, can also affect your menstrual cycle.

Also read: Know all the reasons why you are getting your period twice in a month

How to deal with two periods in a month?

Now that you are aware of multiple factors that could affect your menstrual cycle, here are some steps to help get it back on track before visiting a doctor:

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1. Home remedies

Ginger: Ginger is known for its anti-inflammatory and antispasmodic properties, which can help regulate menstrual cycles and relieve pain. A 2014 clinical study published by Phytotherapy Research reveals that 92 women with heavy menstrual bleeding showed that ginger supplements reduce the amount of blood lost during menstruation. Drinking ginger tea, adding fresh ginger to your diet, or taking supplements after consulting a doctor may ease menstrual discomfort and promote a more regular cycle.

Cinnamon: Cinnamon is another remedy that has been traditionally used to manage menstrual issues and could even be an effective remedy for women with polycystic ovary syndrome (PCOS), according to a study published by the American Journal of Obstetrics and Gynecology. It can help improve blood circulation and reduce inflammation. Incorporating cinnamon into your diet, whether as a spice in meals or tea, may help balance your menstrual cycle.

Vitex (Chasteberry): Vitex, or chasteberry, is a well-known herbal supplement that is used to treat various health problems such as menstrual disorders, infertility, menopause, and premenstrual syndrome (PMS). Research in Complementary and Classical Natural Medicine states that Vitex is more effective than a placebo for balancing hormones and regulating menstrual cycles in women with irregular periods. Before beginning any herbal supplementation, speak with your healthcare physician.

Other lesser-known remedies for irregular periods include:

• Apple cider vinegar: ACV can help balance blood sugar levels and improve hormonal balance. Drinking 0.53 oz (15 ml) of it diluted in water daily may support regular menstrual cycles, especially in women with PCOS, explains a study published by the Tohoku Journal of Experimental Medicine.
• Cumin water: Cumin seeds are rich in essential oils and nutrients that can aid in balancing hormones and improving digestion. Drinking cumin water on an empty stomach, made by soaking cumin seeds in water overnight, can support menstrual health.

• Unripe papaya: Unripe papaya contains enzymes that can help regulate menstrual flow and ease period cramps. You may either eat unripe papaya or drink its juice to relieve menstrual symptoms.
• Pineapple: Pineapple contains bromelain, an enzyme that can help with menstrual cramps and may aid in regulating your cycle, reports a study published by Biotechnology Research International. So, eat pineapple or drink pineapple juice regularly to improve menstrual health.
• Turmeric: Turmeric has curcumin, an active ingredient that acts as an anti-inflammatory agent. This may help in reducing menstrual pain and balancing hormones. Add it to your regular diet to manage period problems.

While these remedies have shown positive results and can help regulate the menstrual cycle, more research is needed to validate the effectiveness of each remedy.

2. Keep a check on diet

Top up on vitamin D: While vitamin D is vital for bones and joint health, it also plays a crucial role in hormonal balance and overall menstrual health. A 2015 study published by Reproductive Biology and Endocrinology found that irregular periods are common in women with low vitamin D levels or vitamin D deficiency. However, adequate vitamin D levels may help regulate periods for people. So, spend some time in sunlight or take supplements. Additionally, you may also include vitamin D-rich foods in your diet, such as fortified dairy products, fatty fish, and egg yolks.
Add iron-rich foods: Frequent periods can lead to a loss of iron, which is essential to prevent anemia and maintain energy levels. Include iron-rich foods in your diet, such as lean meats, spinach, legumes, tofu, and fortified cereals. Pair iron-rich foods with vitamin C sources, like citrus fruits or bell peppers, to enhance iron absorption and prevent deficiencies.

Anti-inflammatory foods: These foods can help reduce menstrual cramps and overall inflammation. Foods such as berries, leafy greens, turmeric, and ginger have natural anti-inflammatory effects. By soothing menstrual discomfort, these foods can support a healthier menstrual cycle.
Avoid excessive caffeine and alcohol: Excessive consumption of caffeine and alcohol can exacerbate menstrual symptoms and disrupt hormonal balance. Limiting the intake of these substances can help maintain a more regular menstrual pattern. Instead, you may drink herbal teas or water to stay hydrated
Stay hydrated: Proper hydration is essential for overall health and can help reduce bloating and menstrual cramps. Drinking plenty of water throughout the day supports bodily functions and can aid in maintaining a regular cycle.

Also read: Watch your plate as your food choices will determine the health of your periods

Apart from these diet tips, add fruits, vegetables, lean proteins, and whole grains into your daily diet to support overall health and hormone balance.

3. Reduce stress levels

High-stress levels can significantly impact your menstrual cycle, leading to irregular periods or more frequent cycles, suggests a study published in the Journal of Clinical and Diagnostic Research. Practising stress-reducing activities such as meditation, deep breathing exercises, or engaging in your favourite hobbies can help maintain hormonal balance and support a regular cycle.

4. Maintain healthy weight

Both being overweight and underweight can impact your menstrual health due to their effects on hormonal balance. Research published in the Journal of Pediatric and Adolescent Gynecology suggests that losing weight if you are overweight or obese may help regulate your menstrual cycle and reduce the risk of irregular periods. On the other hand, being underweight can also disrupt your cycle. Thus, maintaining a healthy weight through a balanced diet and regular exercise is crucial for keeping your hormones in check so that they do not affect your periods.

5. Engage in regular exercise

Exercise offers benefits not only for your menstrual cycle but also for your overall health and fitness. Staying physically active helps to regulate hormones and treat primary dysmenorrhea (cramps and pelvic pain with menstruation caused by heavy bleeding), as per a clinical trial published by Evidence Based Practice. It can also reduce stress, maintain a healthy weight, and promote regular menstrual cycles. Aim for at least 30 minutes of moderate exercise most days of the week.

6. Hormonal birth control

Hormonal birth control can sometimes lead to breakthrough bleeding or spotting between periods. This is a common occurrence with hormonal intrauterine devices (IUDs), implants, and low-dose birth control pills. Breakthrough bleeding is generally normal and does not indicate that your birth control is ineffective. According to a study published by the American College of Obstetricians and Gynecologists, individuals who smoke or use their birth control inconsistently may be more likely to experience breakthrough bleeding.

Also read: Worried about irregular periods? An expert tells you 9 reasons

7. Consider dietary supplements

Certain dietary supplements can support menstrual health and help regulate your cycle. Supplements such as omega-3 fatty acids, magnesium, and calcium can help reduce menstrual symptoms and promote hormonal balance. Always consult with a healthcare provider before starting any new supplements to ensure they are appropriate for your personal health needs.

Always keep a check on your menstrual cycle so that it can help you understand the patterns and triggers. Use a calendar, app, or journal to log the start and end dates of your periods, along with any severe symptoms you experience. This information will be valuable for your healthcare provider in diagnosing potential issues and starting treatment.