If you aren’t using hormonal contraception, you may be able to induce your menstrual period naturally. Modifying your exercise routine, taking steps to relieve stress, eating certain fruits and vegetables, and even orgasm may help kickstart menstruation.
Whether you want to get it out of the way before a special occasion or are experiencing an unexpected delay, there are things you can do to help start your period sooner rather than later.
But there are a few caveats:
- It’s impossible to induce your first-ever period (menarche).
- Herbal methods aren’t recommended for people who may be pregnant or are nursing a newborn.
- Delayed or missed periods caused by an underlying condition are unlikely to resolve without treatment.
It’s also important to note that the research around natural remedies for inducing menstruation is limited. None of these methods are guaranteed to work.
Long-term hormonal birth control use is the only surefire way to regulate your menstrual cycle.
Some methods allow you to skip your period entirely or significantly reduce your symptoms, while others help create a set timeline for menstruation.
Anecdotal reports suggest that light stretching or yoga may help loosen up your abdominal muscles and encourage your period to start.
If you haven’t already, developing a regular movement practice may help regulate your reproductive hormones and lead to more long-term predictability in your menstrual cycle.
You know your body best, so what this looks like for you may be different than what it looks like for someone else.
According to the Centers for Disease Control and Prevention, this generally involves about
People who play sports, competitive athletes, and others who frequently engage in intense physical activity are more likely to develop menstrual irregularities, including missed or delayed periods.
If this sounds familiar, you might consider reaching out to a healthcare professional, such as a sports medicine doctor, to discuss your current training regimen and the potential impact on your overall hormone levels.
A 2021 review showed a link between perceived stress levels and menstrual irregularities.
This may be due to cortisol, a steroid hormone that’s released in response to stress. An uptick in stress hormones may interfere with your body’s ability to regulate your menstrual cycle.
It almost goes without saying that concerns about a delayed or potentially missed period can add to your stress. Managing stress — especially when it relates to factors outside of your control – is also easier said than done.
It’s important to acknowledge and honor this while still finding ways, however small, to take time for yourself. This might look like like:
- taking a few moments to stretch or try 4-7-8 breathing
- making a cup of tea and sipping with intention
- going for a quick stroll around the block
- picking one area of clutter (like the silverware drawer) to tidy up
- drawing a warm bubble bath or a steamy shower
- blocking out time on your calendar for masturbation or partnered sex
Anecdotal reports suggest that applying heat may help relax tense abdominal muscles and increase blood flow to the area. This could accelerate your menstrual cycle, but research is needed to support this.
The Food and Drug Administration doesn’t monitor herbal supplements in the same way that they monitor and regulate over-the-counter medications and prescription drugs.
Herbal supplements aren’t tested for safety, and the quality or purity of the product is never guaranteed. Look for supplements that have been verified by a third party testing organization and awarded a Certificate of Analysis.
Black cohosh root, extract, or tea
Black cohosh is best known for
Black cohosh is generally well-tolerated in small doses. People who use statin medications or have a history of liver disorders should
Dong quai root, extract, or tea
Dong quai, also known as “female ginseng,” is another herb that’s believed to
However, studies in this area are limited, and further research is still needed to confirm its effectiveness.
Dong quai is generally well-tolerated in small doses. People who take warfarin and antiplatelet medications should
Parsley tea
Parsley contains two compounds — myristicin and apiole — that may influence estrogen production. This may help regulate the overall menstrual cycle and stimulate menstrual flow.
Parsley is generally well-tolerated in small doses. People who use wafarin or pentobarbital or have a history of low blood sugar, high blood pressure, or kidney disease should exercise caution.
Many healthcare professionals advise against using black cohosh, dong quai, or parsley supplements if there’s a chance you may be pregnant or are currently nursing a newborn.
If you haven’t already taken a pregnancy test, you might consider doing so. You may also find it helpful to consult with a healthcare professional.
It’s natural to experience a missed or late period from time to time. Infrequent delays and other irregularities generally aren’t cause for concern.
But in some cases, a missed or delayed period could be the result of an underlying health condition. Consider speaking with a healthcare professional if you:
- suspect you may be pregnant
- miss three or more consecutive menstrual periods
- bleed outside of your expected menstrual period
- bleed after penetrative sex or masturbation
- experience sudden changes in menstrual flow, timing, or duration
If you’re over the age of 45 and suddenly stop having a period, it may be a sign of menopause. A healthcare professional can help make a diagnosis and discuss your options for symptom relief.
If you aren’t using hormonal contraception, you may be able to induce your menstrual period naturally.
Modifying your exercise routine, taking steps to relieve stress, and even orgasm may help kickstart menstruation.
It’s also important to note that research on natural remedies for inducing menstruation is limited. None of these methods is guaranteed to work, but they can be worth a try.