Why Your Periods Are Heavy (and What to Do Besides Birth Control)
If you have heavy periods and have—as so many of us do—turned to a Google search to figure out what’s going on, you know there is a laundry list of possible causes. It can feel like your period is more of a "murder scene" than a routine monthly shedding.
While we never recommend consulting Dr. Google without a professional to help you parse through the results, let’s unpack this together.
Our goal is to look at the “why” through the lens of your unique biology and give you some control back.
The Impact of Heavy Bleeding
Heavy bleeding is more than just a monthly nuisance; it has serious impacts on daily life. About half of women report missed work, social isolation, educational disruption, and reduced participation in daily routines. Beyond the physical toll, there is an emotional weight: embarrassment, fear, strain on intimate relationships, and the crushing fatigue or “brain fog” that comes with anemia.
Structural vs. Non-Structural Causes
According to standard gynecological frameworks, causes for heavy bleeding generally fall into two categories:
Structural: This includes things like polyps, fibroids, or other physical concerns within the uterus.
Non-Structural: These are issues often driven by hormone signaling and lifestyle.
Before you rush to book an ultrasound, it’s important to know that the majority of the time (up to 65%) the cause is non-structural AND many non-structural causes can be significantly managed with better nutrition and lifestyle habits. (In fact, these changes often improve structural issues like fibroids, too!)
The two biggest non-structural factors include:
Ovulatory Dysfunction: Issues like PCOS, hypothyroidism, or nervous system burnout can suppress communication with your ovaries, allowing the uterine lining to thicken excessively before shedding.
Medication: Non-hormonal birth control (like the copper IUD) or certain anti-inflammatories can contribute to heavier flow.
The Holistic Alternative
In the conventional medical world, if a doctor can’t find a structural issue and your labs fall within the “normal” realm, the go-to solution is often birth control. But this usually just masks the symptoms without addressing the root cause.
At Calibrate, we love evidence-based strategies that actually work. Here is how we approach heavy periods holistically:
1. Screen and Treat Iron Deficiency
Heavy periods are a leading cause of iron deficiency. Low ferritin (how your body stores iron) is a major driver of the fatigue so many women experience—yet many aren’t taken seriously by their doctors.
The Fix: Ensure your labs include both iron markers AND ferritin.
The Lens: Standard labs screen for clinical disease, not “optimal” function. While a ferritin level of 16 is often considered “normal,” we look for levels over 60 for healthy hormone function.
Food First: Focus on heme iron (red meat, organ meats) and non-heme iron (legumes, leafy greens, pumpkin seeds). Always pair plant-based iron with Vitamin C-rich foods like kiwi or peppers to boost absorption.
2. Find Your “Goldilocks” Zone
When it comes to weight and activity, moderation is key.
The Nuance: High inflammation can be associated with heavier bleeding. On the flip side, a very low BMI—often driven by over-exercising and under-eating—is also associated with abnormal bleeding.
The Fix: Aim for a balance of protein, fat, and carbs at every meal. I love teaching Lily Nichols’ plate method; it’s the best way to ensure you’re fueled without overcomplicating things.
3. Anti-Inflammatory & Micronutrient Support
Omega-3s, Vitamin D, calcium, and zinc are the “queens” of cycle health. Most women can benefit from a high-quality “supplement stack” that includes a prenatal (to ensure the right balance for the reproductive system, even if you aren’t TTC), liquid Vitamin D, and a clean Omega-3.
4. Prioritize Sleep and Stress
Chronic stress and poor sleep disrupt the HPO axis (the communication highway between your brain and ovaries). When this communication breaks down, ovulation suffers and periods get wonky. Prioritize rest, and your hormones will thank you.
Stop Normalizing the Struggle
So many women normalize severe symptoms and suffer in silence because they’ve been told their labs are “fine.” Our periods should not be debilitating.
At Calibrate, we teach our clients how to decode their monthly symptoms to care for their bodies holistically before rushing to invasive interventions. More is within your control than you’ve been led to believe.
Let us help you take back your month.
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