Heavy Periods: Causes and Natural Remedies

Heavy periods can be daunting, leaving many women unsure about what's considered normal and hesitant to discuss their experiences.

This lack of open conversation can create anxiety and leave you feeling isolated. But by understanding the causes and some options for natural solutions, you can start figuring out what the root causes are for you and work on improving it.

What is considered a heavy period?

A heavy period is when blood loss is more than 80ml over all the days of your period or when your period lasts for more than 7 days. Losing 80ml is equivalent to soaking through eight super tampons or sixteen regular tampons in one period. Around 25 per cent of women experience heavy periods.

A period lasting for more than a week is most often caused by either perimenopause or an anovulatory cycle (no ovulation). PCOS is a common cause of anovulatory cycles. Prolonged bleeding can also be caused by fibroids or uterine polyps.

It’s best to see a doctor to rule out anything concerning, especially if your periods have suddenly become heavy when they weren’t before.

What causes and contributes to heavy periods?

The most common cause of heavy periods is an excess of oestrogen and low progesterone. This imbalance is common during perimenopause when hormone levels are fluctuating.

Signs of excess oestrogen also include tender breasts, PMS, weight gain, anxiety, fibroids, headaches and decreased sex drive.

You can get your oestradiol tested and it should not exceed 1000pmol/L at its highest point. See my post for more information about testing hormones.

Excess oestrogen is usually caused by impaired detoxification and elimination. It can also be due to an overproduction of the hormone, which is typical in perimenopause.

Less commonly, you may be hypersensitive to oestrogen. This can happen if you have chronic inflammation or are deficient in iodine. I don’t recommend supplementing with iodine without first testing thyroid hormones and antibodies as it can trigger thyroid issues.

Other causes of heavy periods are hypothyroidism, coagulation disorders, endometriosis, adenomyosis and the copper IUD.

What causes menstrual clots?

When periods are heavy our bodies natural process to prevent coagulated blood can’t keep up and small clots can form. A few clots are normal, however if they are frequently larger than 2.5 cm it’s best to speak with your doctor.

How to manage heavy periods naturally

Manage blood sugar levels

Balanced blood sugar levels are fundamental to overall hormonal health as excess insulin can impair ovulation and cause progesterone deficiency. Regular meals with a mix of protein, fats, and fibre help prevent the spikes and dips that can disrupt hormonal balance.

Incorporate exercise into your routine

Exercise isn't just great for your muscles, it's a natural way to balance hormones. Regular physical activity helps to regulate insulin levels and can reduce the severity of menstrual symptoms by lowering inflammation and helping you to manage stress. It doesn't have to be intense, even gentle, consistent activities like walking, yoga, or swimming can make a difference.

The role of phytoestrogens

Phytoestrogens are plant-based compounds that can help balance hormones when consumed as part of a healthy diet. They bind to oestrogen receptors, reducing exposure to oestrogen. They also improve metabolism of oestrogen. Foods rich in phytoestrogens include flaxseeds, soybeans, and legumes.  

Improve gut health

Your gut health plays a surprising role in hormonal balance. The microbiome of a healthy gut aids in the proper elimination of hormones, which can help maintain oestrogen at healthy levels. Fibre-rich foods like vegetables, fruits, and whole grains support a healthy digestive tract and promote the growth of beneficial gut bacteria. Additionally, fermented foods like yoghurt, kefir, and sauerkraut can introduce helpful probiotics into your diet, assisting in both digestion and detoxification.

Support liver detoxification

The liver is responsible for filtering out excess hormones, including oestrogen. To support liver function, consider incorporating foods that are known for their detoxifying properties, such as leafy greens, beets, and cruciferous vegetables like broccoli and Brussels sprouts. Additionally, herbs like milk thistle may support liver health. Reducing the intake of alcohol and processed foods can also help optimise liver function.

Increase iron intake

Heavy menstrual bleeding can lead to iron deficiency, making it important to include iron-rich foods in your diet to prevent anaemia. Meat is the best source, with a well absorbed form of iron. Pairing meat with foods high in vitamin C, such as citrus fruit, broccoli, potato, kiwifruit and capsicums, can enhance iron absorption. Avoid foods that impair absorption in the same meal  - calcium rich foods, whole grains, spinach, tea, coffee and legumes. For some, an iron supplement may be necessary, but this should be discussed with a healthcare provider.

The benefits of ginger and turmeric

Ginger and turmeric have been used traditionally to alleviate menstrual discomfort. They have anti-inflammatory properties that can help reduce period pain and may reduce the heaviness of menstrual bleeding. Ginger and turmeric can be used fresh or in powdered form, in cooking, steeped as a tea, or even as a supplement.

If you're dealing with heavy periods and seeking natural ways to manage them, book a free discovery call to chat about how my Holistic Health Coaching Program can support you.  

Grab my free Guide to Natural Hormone Balance for loads of tips and habits that will help improve heavy periods.