How to Address Irregular Periods for Better Fertility: Tips for a More Regular Cycle
A regular menstrual cycle is one of the most powerful reflections of your overall health and fertility. When your cycle is consistent, your hormones are in balance and your body feels safe, nourished, and ready to conceive. But if your periods are irregular, unpredictable, or missing altogether, it’s your body’s gentle way of saying: something’s out of balance — and I need your attention.
As I share with my clients inside my Natural Fertility Coaching Program, irregular cycles are not your body’s failure — they’re communication. And the beautiful thing? With the right nourishment, mindset, and lifestyle support, your body knows exactly how to heal.
Common Causes of Irregular Periods
Several factors can disrupt your menstrual cycle and make conception more challenging. Understanding these root causes is the first step toward restoring balance:
- Hormonal Imbalances: Conditions like PCOS or thyroid dysfunction or endometriosis can disrupt ovulation. Using clean, hormone-safe products from Aimee Raupp Beauty can help reduce endocrine disruptor exposure that worsens these imbalances.
- Chronic Stress: Elevated cortisol interferes with ovulation and menstrual rhythm. This is something I dive deeply into in my books and workshops, where I teach stress-reduction techniques to support hormone harmony.
- Blood Sugar Imbalances: A diet high in sugar or processed foods can trigger insulin resistance — a key driver of irregular cycles.
- Over-Exercise or Low Body Fat: When your body doesn’t feel safe or nourished, it may suppress ovulation. Learn how to move your body with intention through my guide on Exercise and Fertility.
- Environmental Toxins: Exposure to plastics, pesticides, and synthetic chemicals can disrupt estrogen and progesterone levels. Opting for toxin-free skincare and household products supports your fertility foundation.
Natural Strategies to Regulate Your Cycle
If your period has been irregular, here’s how to gently guide your body back into balance — naturally, holistically, and lovingly.
1. Nourish Your Body with Fertility-Friendly Foods
Your menstrual cycle reflects the nourishment you give yourself daily. Focus on real, nutrient-dense foods that balance blood sugar and feed your hormones.
- Choose Whole Foods: Enjoy colorful vegetables, fresh fruits, grass-fed meats, wild-caught fish, nuts, and seeds. My best-selling fertility book, The Egg Quality Diet is a great place to start.
- Balance Blood Sugar: Combine protein, fat, and fiber at each meal to prevent insulin spikes.
- Support Hormones with Healthy Fats: Olive oil, avocado, coconut, and ghee are essential for hormone production.
- Replenish Key Nutrients: Iron, B vitamins, and zinc (found in leafy greens, lentils, and eggs) help regulate your cycle and support ovulation.
If you’d like to go deeper into food and lifestyle strategies, my books and workshops — including Yes, You Can Get Pregnant and The Egg Quality Diet and my Fertility Hormones 101 Masterclass— will guide you step-by-step toward hormonal harmony.
2. Support Hormonal Balance Through Lifestyle
Your hormones thrive on consistency, rest, and rhythm.
- Maintain a Balanced Weight: Both underweight and overweight states can affect ovulation.
- Manage Stress: Try meditation, journaling, and grounding practices to lower cortisol.
- Prioritize Sleep: Aim for 7–9 hours of deep, restorative rest to allow your body to repair and regulate hormones naturally.
- Reduce Exposure to Endocrine Disruptors: Replace chemical-laden products with the clean, fertility-safe formulas from Aimee Raupp Beauty.
3. Support Your Body with Natural Supplements
Certain key nutrients can help restore hormonal communication, support ovulation, and nourish the reproductive system. Supplements are most effective when tailored to your lab work, symptoms, and cycle patterns, which is why personalization matters here more than quantity.
My supplement line, Rejoova, was formulated to support fertility from multiple angles: metabolic balance, mitochondrial health, egg and sperm quality, and nervous system regulation. These formulas are built from clinical experience and research, not trends.
Some foundational nutrients to consider include:
Fish Oil (Omega-3 fatty acids): Supports hormone production, reduces inflammation, and promotes a healthy uterine environment.
Vitamin D: Often called a “vitamin,” but it is actually a hormone that influences ovarian reserve, immune balance, and cycle regulation. Most women benefit from maintaining optimal levels (not just “normal” lab range).
Choline: Essential for egg quality, fetal brain development, and healthy methylation pathways. Most prenatals do not provide enough choline on their own.
Methylated B Vitamins: Support adrenal function, neurotransmitters, methylation, and healthy progesterone levels. Particularly important for those with MTHFR polymorphisms or fatigue-related cycle issues.
Myo-Inositol + D-Chiro Inositol: Helps regulate insulin signaling and supports regular ovulation, especially in PCOS-related cycle irregularity.
Herbal supports, such as maca or cinnamon, may also be used depending on individual needs, but they work best when the core nutrients listed above are in place first.
In my Natural Fertility Coaching Program, I work with women to personalize supplement plans and track progress for consistent, healthy cycles.
4. Move with Love and Intention
Exercise is vital for hormonal balance — but too much intensity can work against you.
- Mix Gentle Cardio with Strength Training: Find movement that makes you feel strong, not depleted.
- Avoid Overtraining: High cortisol from overexercising can delay ovulation.
- Embrace Restorative Practices: Yoga, walking, and Pilates can lower stress and improve fertility. For more guidance, explore my insights on Exercise and Fertility.
5. Detox Your Environment
Reducing toxin exposure is a key step in balancing your hormones and regulating your menstrual cycle.
- Choose Clean Beauty and Skincare: Switch to my Aimee Raupp Beauty line, formulated to be completely free of hormone-disrupting chemicals.
- Support Gut and Vaginal Health: Explore Aimee’s favorite probiotic recommendations here — they’re great options for women working to restore healthy cycles and fertility.
- Filter Your Water and Air: Clean air and water help reduce toxic load and support natural detoxification.
Final Thoughts
Regaining a regular cycle takes time and gentle consistency. Every nourishing meal, mindful breath, and restful night supports your hormones and brings your body closer to balance.
By caring for yourself through proper nutrition, stress management, and toxin-free living, you help your body find its natural rhythm — creating the ideal foundation for fertility and overall well-being.