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• To step
• Method 1 of 2: Get medical attention
• Method 2 of 2: Try natural methods

A menstrual cycle usually lasts between three and seven days. If you have your periods more often or longer, you may want to know ways to better regulate your hormones so that your periods are shorter. The pill and IUD are the most reliable methods of controlling your cycle; but there are also natural ways you can try, such as exercise, lose weight, and sleep better.

To step

Method 1 of 2: Get medical attention

1. Try the birth control pill. If you want to have shorter and less intense periods, the contraceptive pill can help. Consult your doctor if you want to start taking the pill.
   • Most oral contraception (the pill) consists of strips of 21 or 28 pills. The first 21 pills contain a combination of estrogen and progesterone that prevents ovulation from occurring and prevents you from getting pregnant. If the strip contains 28 pills, the remaining 7 pills are placebo pills without hormones.
   • If you take the last pills in the strip, you will have a withdrawal bleed that resembles a period. But the biological process behind the withdrawal bleed is different. Most women have much shorter periods and less severe periods when they are on the pill.
2. Use one of the newer birth control pills consisting of 24 pills plus 4 placebos. This means that your period is even shorter, namely 4 days or less.
   • It is not guaranteed to work right away, but if you keep it up for a few months, your body will adapt to it, which will shorten the withdrawal bleed. Hold on, because most women take three months or more to work.
3. Learn more about extending your cycle with the contraceptive pill. This is another very effective option for women who have their periods as it allows you to skip a lot of periods. Basically, you swallow three strips of your contraceptive pill in a row, then insert a gap week to have a withdrawal bleed. Then you only have your period once every three months, instead of every month.
   • Note that this doesn't necessarily mean your period will be shorter, but it will be less frequent, so it may be a good option to try.
4. Be aware of the side effects of birth control pills. Before you start taking oral contraception, it's important to know from your doctor that you don't have any other health problems that could get worse when you're on the pill. You also need to know what side effects you can get, especially in the first few months of taking the pill.
   • One of the best known side effects is breakthrough bleeding. That means that you will lose blood on days when you take the pill with hormones in it, because your body is adapting to the hormones it receives from the outside. Usually this will pass on its own after a few months.
   • Other possible side effects include breast pain, nausea, bloating, diarrhea, constipation, or weight gain.
   • You can always discuss with your doctor whether you can switch to a different brand of pills if the side effects do not pass after a few months. Different pills have different ratios of estrogen and progesterone, and you often have to try out which pill is best for you.
5. Ask your doctor for an IUD. An IUD is made of copper or plastic and is implanted in the uterus by a doctor to prevent pregnancy. Depending on the type of IUD, it can also shorten menstrual periods.
   • The copper IUD is cheaper and lasts longer, but it also sometimes gives heavier periods and more cramps, so this is not the right choice if you want shorter or lighter periods.
   • However, the Mirena IUD is an excellent choice. It consists of progesterone (a female hormone) and is the "gold standard" of contraception. It is almost 100% effective in preventing pregnancy, works for 5 years and makes menstrual periods significantly lighter (and some women may even stop having periods at all).
   • The disadvantage of the Mirena IUD is the costs, approximately € 130, this is not reimbursed by the basic insurance if you are over 21 years of age. But you only need to have it replaced every 5 years, and it's the best choice if you want shorter and lighter periods.
6. Learn about IUDs. Many women prefer the pill to an IUD simply because they don't know enough about it and because the pill seems "simpler" (or perhaps "less scary") because it doesn't require putting anything in your uterus.
   • However, women who know more about IUDs are much more likely to opt for them, as they realize that the benefits are many. Not only do your periods get shorter and less intense, but it is also the most effective form of contraception, and although you have to put the amount on the table at once, it is added over the five years that it works a lot cheaper than the contraceptive pill.
7. If you are concerned about abnormally long or heavy periods, see your doctor. In some women, this could be a sign of an underlying medical condition that needs treatment, so always see your doctor for an evaluation and treatment if necessary.
   • While the duration and intensity of periods varies from woman to woman, there are certain things you should be concerned about. If you have to wear double sanitary pads to collect the blood, you see blood clots for several days of your period, a tampon or sanitary napkin is soaked within an hour, you need to change your sanitary napkin or tampon at night, you have periods that are longer than a week or if you have symptoms such as fatigue and shortness of breath while on your period, see a gynecologist.
   • There are many possible causes for abnormally heavy periods. Causes can vary from fairly harmless hormone fluctuations such as an underactive thyroid gland, to very serious conditions. Certain types of cancer and ovarian disease can also cause abnormal bleeding. Your doctor should be able to determine the cause through an internal exam and your medical history. Additional blood tests, X-rays and ultrasounds may also be needed, depending on what your doctor suspects is the cause.
   • Treatment depends on the cause of the bleeding. Iron supplements, ibuprofen, the birth control pill, or an IUD can reduce symptoms.
   • Before the appointment, make sure you follow all instructions from your doctor, such as not eating the night before the appointment or keeping track of your cycle. You should also bring a list of any medications you are taking, recent changes in your life, the symptoms you are experiencing, and questions to ask the doctor.

Method 2 of 2: Try natural methods

1. Have a healthy exercise schedule. Regular exercise keeps you healthier, and it can also help make your periods shorter and lighter.
   • If you are overweight, talk to your doctor about a healthy way to lose weight. Maintaining a healthy weight can make your periods shorter and less intense.
   • Regardless of weight, it seems that women who do not exercise have their periods longer. Moderate physical activity, in the form of 45 minutes to 1 hour of exercise per day, can shorten periods. Take up a sport that you enjoy, go for a walk, do cardio training, or go jogging.
   • Be careful not to overdo it. Sometimes menstruation can stop completely due to too much exercise. That can be dangerous, especially if you don't get the right nutrients in addition to your workouts. You should always consult your doctor when starting a new exercise regimen.
2. Adjust your diet. While the effect of diet on your period is still questioned, some studies indicate that a diet low in fat and high in healthy carbohydrates results in shorter periods.
   • A diet rich in complex carbohydrates such as whole grains, fruits and vegetables, and low in sugar and alcohol can reduce symptoms such as cramps and mood swings that accompany your period. It can also shorten the menstrual cycle.
   • A number of studies indicate that a low-fat diet shortens menstrual periods, if only slightly.
   • Since losing weight also shortens your period, changing your diet if you are overweight can help with the length of your periods. Always consult your doctor before starting any other weight loss diet.
3. Improve your sleep schedule. Disturbed or insufficient sleep contributes to stress, which in turn can lead to longer, more painful periods. Provide a regular, healthy sleep rhythm so that you can manage your emotions better.
   • If you don't get enough sleep for just a few hours, you will get more stress, anger and fears. All of these things manipulate hormone levels and lead to heavier and longer periods.
   • Try to go to bed and get up at the same time every day, including weekends. Your body adapts to this rhythm, giving you a regular sleep schedule. Set your alarm when you really need to get out. Using the snooze button causes disrupted, unpleasant sleep, which can keep you tired all day long.