The Ultimate Guide to Shortening Your Period: Tips and Tricks

August 14, 2023 | 


Joanna Newman



Menstrual cycles are a natural and essential part of every woman’s life. While they signify a healthy reproductive system, the discomfort and inconvenience associated with them often prompt women to explore methods to make their periods shorter and more manageable. But is it truly possible to reduce the number of days of your menstrual flow? Here´s a comprehensive guide to understanding and potentially shortening your period naturally.

1. The Basics of the Menstrual Cycle

Before diving into the methods to reduce your period duration, it’s crucial to understand the basics of the menstrual cycle:

a. Phases of the Menstrual Cycle:

  • Menstrual Phase (Days 1-5): This is when bleeding occurs.
  • Follicular Phase (Days 1-13): The body prepares for ovulation, and estrogen levels rise.
  • Ovulation (Day 14): The ovary releases a mature egg.
  • Luteal Phase (Days 15-28): The body prepares for a potential pregnancy, and progesterone levels rise.
  • b. Average Period Duration: The average period lasts between 3 to 7 days. However, what´s “normal" can vary widely among individuals.

    2. Lifestyle Changes for a Shorter Period

    a. Diet and Nutrition: Eating a balanced diet with plenty of fruits, vegetables, whole grains, and lean protein can have a positive effect on your menstrual cycle.

  • Iron-Rich Foods: Foods like spinach, beans, and red meat can replenish the iron lost during menstruation, potentially reducing period length.
  • Omega-3s: Fatty acids found in fish like salmon can help in reducing period pain and might influence duration.
  • b. Exercise: Regular physical activity can help in regulating your menstrual cycle and may reduce its duration. Aerobic exercises, in particular, boost circulation and can help the body expel the uterine lining faster.

    c. Maintain a Healthy Weight: Being either underweight or overweight can impact the length and regularity of your menstrual cycle. Maintaining a healthy weight through diet and exercise can help in regulating your periods.

    3. Herbal Remedies and Supplements

    a. Raspberry Leaf Tea: It´s believed to help tone and tighten muscles in the pelvic area, which might reduce the duration of menstrual bleeding.

    b. Vitex (Chaste Tree Berry): This herb is thought to influence hormone levels and might help in shortening long menstrual cycles.

    c. Iron Supplements: For those who suffer from heavy periods, taking iron supplements can help prevent anemia and might reduce menstrual duration.

    Note: Always consult with a healthcare professional before trying new supplements.

    4. Birth Control and Medications

    a. Hormonal Birth Control: Birth control pills, patches, and rings can make periods lighter and shorter. They regulate the menstrual cycle by adjusting hormone levels.

    b. Non-Steroidal Anti-Inflammatory Drugs (NSAIDs): Over-the-counter painkillers like ibuprofen not only help with menstrual cramps but might also reduce the amount and duration of menstrual bleeding.

    c. Tranexamic Acid: This medication can reduce menstrual blood loss and may be prescribed for women with particularly heavy periods.

    Note: Any medication or birth control should be discussed and prescribed by a healthcare professional.

    5. Medical Procedures

    If periods are consistently heavy or prolonged, medical interventions might be considered:

    a. Endometrial Ablation: This procedure involves destroying the lining of the uterus, which reduces or stops menstrual bleeding.

    b. Uterine Artery Embolization: Used primarily for treating fibroids, this procedure can also reduce heavy menstrual bleeding.

    c. D&C (Dilation and Curettage): This procedure can help diagnose or treat heavy bleeding.

    Note: These procedures have their risks and benefits. They should be considered after consulting with a healthcare professional.

    6. Stress Management

    Stress can have a significant impact on the length and regularity of menstrual cycles. Activities such as yoga, meditation, deep breathing exercises, and ensuring adequate sleep can help in managing stress and might influence the menstrual cycle´s duration.


    While the quest to reduce the number of days on your period might be tempting, it´s essential to prioritize overall health and well-being. Many factors, both natural and medical, can influence the menstrual cycle. If you´re considering making changes to your routine or seeking medical interventions, always consult with a healthcare professional to ensure the choices you make are safe and right for you. Remember, every woman´s body is unique, and what works for one might not work for another. Embrace the journey of understanding and nurturing your body, as it is an integral part of the beautiful tapestry of womanhood.