Tips for Maintaining a Healthy Period Cycle

Tips for Maintaining a Healthy Period Cycle

Are your periods causing more discomfort than comfort? You're not alone. Millions of women around the world experience monthly menstrual cycles. Keeping your period cycle healthy is key for your overall well-being¹.

But the good news is that with a few simple lifestyle changes, you can manage your menstrual health better. Enjoy a smoother, more comfortable cycle. Here are the essential tips to keep your period cycle in top shape.

Key Takeaways

• Establish a regular menstrual cycle through diet, exercise, and stress management
• Adopt proper menstrual hygiene practices to prevent infections and maintain genital health
• Monitor your cycle and recognize signs of potential underlying health conditions
• Incorporate nutrient-rich foods and supplements to support hormonal balance
• Prioritize sleep and manage stress to regulate your menstrual cycle

Understanding Your Menstrual Cycle Basics

Knowing your menstrual cycle well is key to good menstrual health. Most girls start their periods between 8 and 16 years old, with 12 being the average². A normal cycle lasts 21 to 35 days, with 28 being the average²³. The uterine lining builds up and then sheds, causing menstrual bleeding that lasts 3 to 7 days²⁴.

Normal Menstrual Flow Duration and Patterns

A normal period lasts 3 to 7 days, with 5 days being the average⁴. You usually lose 2 to 3 tablespoons of blood². If your period lasts more than 7 days or is irregular, it might be a sign of a health problem².

Signs of a Healthy Cycle

A healthy cycle has consistent patterns and moderate flow. Tracking your cycle can help spot any changes or irregularities². Being aware of your cycle and getting medical advice if it changes is good for your reproductive health⁴.

The Role of Hormones in Menstruation

Hormones like estrogen and progesterone are key in regulating your cycle². The follicular phase, from day 1 to 14, leads to ovulation on day 14⁴. The luteal phase, from days 14 to 28, prepares the uterine lining for implantation⁴. Tracking hormone changes can help understand ovulation and cycle regularity⁴.

Understanding your menstrual cycle basics is empowering. It helps you keep your menstrual health in check and spot any issues that need medical attention.

Essential Nutrition for a Healthy Period Cycle

To keep your menstrual cycle balanced and healthy, eating the right foods is key. You need carbs, proteins, and healthy fats⁵. Also, eating foods full of vitamins and minerals like iron, calcium, and vitamins B and D helps⁵. Try to avoid too much salt and caffeine, as they can make PMS symptoms worse⁵.

Adjusting your diet to match your menstrual cycle can really help⁵. In the menstrual phase, eat foods high in iron to replace lost blood⁵. Move to lean proteins and complex carbs in the follicular phase to boost estrogen⁵. In the ovulation phase, eat foods rich in nutrients and antioxidants to support hormone peaks⁶. Finally, in the luteal phase, focus on high-fiber foods to manage hormone swings and PMS⁶.

It's all about eating well throughout your cycle. These tips can help keep your periods regular and improve your health⁵⁶.

Menstrual Phase	Nutritional Focus	Recommended Exercises
Menstrual	Iron-rich foods, balanced diet	Low-intensity activities
Follicular	Lean proteins, complex carbs	Moderate-intensity workouts
Ovulation	Nutrient-dense, antioxidants	High-intensity training
Luteal	High-fiber foods	Light activities, yoga

Matching your diet and exercise to your menstrual cycle can improve your period health and balance⁵⁶.

"Focusing on a balanced, nutrient-dense diet tailored to your menstrual cycle can have a profound impact on your overall period health and well-being."

Every woman's cycle is different. Keep track of yours to find what works best for you⁵⁶⁷.

The Impact of Carbohydrates on Menstrual Health

Carbohydrates are key for a healthy menstrual cycle and normal flow. The right amount helps balance hormones, gives energy, and supports reproductive health. But, too little or too much can mess with your cycle and cause problems.

Optimal Carb Intake Guidelines

Experts say to eat 225-325 grams of carbs a day for a 2,000-calorie diet. This is 45-65% of your daily calories⁸. Eating this much can lower your risk of dying in middle age⁸. Sticking to these guidelines helps keep your cycle healthy and avoids issues from too few carbs.

Best Sources of Complex Carbohydrates

For good menstrual health, pick complex carbs from whole foods. Good choices are whole grains, fruits, veggies, and legumes. They give lasting energy, vitamins, minerals, and fiber for hormone balance and reproductive health. Stay away from processed carbs to keep your cycle healthy.

Eating a mix of complex carbs is good for your menstrual cycle and flow. Follow the carb intake advice and choose nutrient-rich foods. This supports your reproductive health and overall well-being.

"Carbohydrates are essential for maintaining hormonal balance and a regular menstrual cycle. Choosing the right types and amounts of carbs can make a significant difference in your menstrual health."

Importance of Dietary Fats for Hormonal Balance

Keeping a consistent period cycle and a well-balanced period is key for reproductive health. Dietary fats are essential for this. They help regulate hormones and support ovulation⁹.

Polyunsaturated fatty acids (PUFAs) are especially good for hormones. A study showed that eating more fats can raise testosterone levels. It found a 4.0% increase in total testosterone and a 4.1% increase in free testosterone⁹. Higher PUFA intake also led to a 3.7% increase in total testosterone and a 4.0% increase in free testosterone⁹.

Omega-3 fatty acid, docosapentaenoic acid (22:5n–3), was also beneficial. It increased progesterone levels and lowered the risk of anovulation by 42%⁹. Anovulation can mess up your consistent period cycle and lead to irregular well-balanced periods.

Experts suggest getting 20-35% of your daily calories from fats. Aim for 5-10% from PUFAs¹⁰. Good fats come from salmon, vegetable oils, walnuts, and flax seeds. ^910,

Eating the right fats can help balance your hormones. This supports a consistent period cycle and well-balanced periods.

"Fats serve as building blocks for hormones, and hormones can impact lipid profiles. Maintaining a balance is crucial for reproductive health."

Vital Nutrients and Supplements for Period Regulation

Keeping your menstrual cycle healthy needs the right mix of nutrients. Vitamins, minerals, and natural supplements are key. They help balance hormones and keep your cycle regular.

Essential Vitamins and Minerals

Folate, iron, calcium, and vitamin D are vital for your menstrual health. Folate helps make healthy red blood cells¹¹. Iron¹¹ stops anemia from heavy bleeding. Calcium and vitamin D¹¹ strengthen bones and control hormones.

Natural Supplement Options

Some natural supplements can also help with your cycle. Inositol¹² boosts ovulation and pregnancy chances. Cinnamon¹¹, turmeric¹¹, and evening primrose oil¹¹ ease premenstrual symptoms. Black cohosh¹¹ and chasteberry¹¹ help with irregular periods.

Proper Dosage Guidelines

It's important to take supplements as directed. Folate needs are 400 mcg daily¹¹. Aim for 20 to 35 percent of daily calories from fats¹¹. A healthcare expert can guide you on the right amounts for you.

For balanced hormones and a healthy cycle, you need a few things. Essential nutrients, natural supplements, and the right dosage are key. This way, you support your body's natural flow and make your periods more comfortable.

"Maintaining a healthy weight, exercising regularly, and getting enough sleep are also crucial for regulating your menstrual cycle."

Exercise and Physical Activity Benefits

Keeping a healthy period cycle is key for feeling good. Regular exercise helps a lot. Research shows the menstrual cycle has two main parts: the follicular and luteal phases.¹³ The first half, the follicular phase, is best for intense workouts because hormone levels are lower¹³. This phase is also easier for the body to use stored carbs, stay hydrated, and keep cool¹³.

The luteal phase, the second half, has higher hormone levels. This makes it harder for the body to build muscle¹³. The body needs more carbs and calories from outside, and it also needs more water¹³. Knowing these changes helps women plan their workouts and diet better for a healthy cycle¹³.

Research in women's sports medicine shows hormones affect how well we perform in sports. They influence muscle growth, how we use energy, and how much water we need¹³. Tracking apps and wearable devices help women keep up with their cycle¹³.

Diet changes are needed for each phase. Women should eat iron-rich foods, omega-3 fatty acids, drink plenty of water, and eat carbs based on the phase¹³. If women want to improve their sports performance, talking to a sports dietitian is a good idea¹³.

But, too much exercise can cause problems. It might lead to missed or irregular periods, especially for athletes¹⁴. If periods are irregular or missing, it's important to see a doctor. It could mean there's a health issue¹⁴.

Understanding how exercise and physical activity affect menstrual health is important. Women can take steps to keep their period cycle healthy and improve their overall health.

Menstrual Hygiene Best Practices

Good menstrual hygiene is key for your health and wellbeing. By following the right hygiene practices, you can avoid infections and stay comfortable. You'll also manage your menstrual flow with confidence¹⁵.

Choosing the Right Menstrual Products

There are many menstrual products out there, like pads, tampons, menstrual cups, and period panties. Pick ones that are comfy, absorbent, and breathable, like cotton¹⁶. Tampons should be changed every 4-8 hours to avoid toxic shock syndrome. Menstrual cups and period panties need proper cleaning and care after each use¹⁶.

Proper Cleaning and Maintenance

Good genital hygiene is crucial during your period. Clean the area gently with warm water and mild, unscented soap. Avoid harsh chemicals or fragrances that can upset your natural pH balance¹⁶. Wear breathable, cotton underwear to prevent moisture buildup and infections¹⁶.

Menstrual Product	Proper Maintenance
Pads	Change every 4-8 hours or as needed to prevent leaks and odor.
Tampons	Change every 4-8 hours to reduce the risk of toxic shock syndrome.
Menstrual Cups	Clean and sanitize after each use to ensure long-term, safe use.
Period Panties	Wash thoroughly with mild, unscented detergent after each use.

By following these best practices, you can keep your menstrual hygiene in check. This ensures a comfortable and confident experience during your period¹⁵¹⁶.

"Enhancing opportunities for women to access adequate menstrual health and hygiene in countries like Bangladesh and Eswatini is central to achieving development outcomes."¹⁵

Stress Management for Regular Periods

Stress management healthy menstrual cycle.

Keeping your menstrual cycle in balance is key for your reproductive health. But, too much stress can mess with this cycle. It might cause irregular periods, heavier bleeding, or even missed cycles¹⁷. Knowing how stress affects your menstrual cycle balance is the first step to getting back on track.

Stress can mess with the hormones needed for your cycle. It can affect the HPG and HPA axes, which control hormone production¹⁷. This can lead to issues like spotting, unusual bleeding, and unpredictable cycles¹⁷. It can also make your periods longer by changing cortisol and progesterone levels¹⁷.

If your periods keep being irregular, see a healthcare provider. They can check for any health problems or serious issues like endometrial cancer¹⁷. In the meantime, try stress management techniques to help your well-functioning menstrual cycle.

• Try mind-body techniques like meditation, yoga, or deep breathing to calm your mind¹⁸.
• Regular exercise can also help your menstrual health¹⁹.
• Make sure to take care of yourself with a good work-life balance, enough sleep, and staying hydrated¹⁷.
• Build social connections and enjoy hobbies to feel better¹⁸.

By tackling stress with these methods, you can support your menstrual cycle balance and reproductive health¹⁷. Remember, your body's natural rhythms show your overall health. Managing stress is crucial for regular, healthy periods¹⁹.

"Stress management is essential for maintaining a regular, healthy menstrual cycle. By incorporating stress-relieving practices into your daily routine, you can support your body's natural rhythms and promote overall reproductive wellness."

Sleep Habits and Their Effect on Menstrual Health

Getting enough sleep is key for your reproductive health. Up to 7 in 10 women notice sleep changes before their period, usually 3 to 6 days beforehand²⁰. Many women with Premenstrual Syndrome (PMS) struggle with sleep issues, with some facing sleep problems as their only symptom²⁰.

Optimal Sleep Duration

Try to sleep 7 to 9 hours each night to keep your hormones balanced and menstrual cycle healthy. Hormonal shifts, like lower progesterone levels, can make it hard to fall and stay asleep before your period²⁰. The menstrual cycle can last from 21 to 35 days, with menstruation lasting 3 to 7 days²¹.

Creating a Sleep Schedule

Stick to a regular sleep schedule and have a calming bedtime routine. Avoid screens before bed to sleep better. Keeping a symptom diary for three months can help track sleep problems and their connection to your cycle²⁰.

Before sleep issues start, focus on rest, good sleep habits, and a balanced diet. Reducing caffeine and alcohol and staying active can also help²⁰.

For women with low Melatonin levels during PMS, melatonin supplements might help after talking to a GP²⁰. If PMS is really affecting your life, see a GP for help, which can improve your sleep²⁰.

Hormonal changes in the menstrual cycle can impact sleep, heart health, and mood²¹. Ovulation, around the 14th day of a 28-day cycle, is a key fertility time²¹.

Research shows hormonal changes in the menstrual cycle may link to conditions like osteoporosis, mood disorders, heart diseases, and diabetes²¹. Sleep quality can be affected by hormonal shifts, pain, and emotional factors in different menstrual phases²¹.

Sleep Disturbances by Menstrual Phase	Prevalence
Pregnant Women	30% rarely get a good night's sleep
Postpartum Women	42% rarely get a good night's sleep
Perimenopausal Women	25% get a good night's sleep only a few nights per month or less
Postmenopausal Women	30% get a good night's sleep only a few nights per month or less
Women with PMS/PMDD	Sleep-related complaints like insomnia, frequent awakenings, non-restorative sleep, unpleasant dreams or nightmares, and poor sleep quality

The data shows hormonal changes greatly affect sleep quality from pregnancy to menopause²². Tackling sleep issues during the menstrual cycle is vital for reproductive health and well-being²⁰²¹²².

Natural Remedies for Period Pain Relief

If you're dealing with menstrual cramps, there are natural ways to help. Over-the-counter pain relievers like ibuprofen and naproxen are good for easing pain²³. Also, using heat therapy can be as effective as these drugs, a 2018 review found²³.

Massage and aromatherapy with essential oils like lavender and peppermint can also help²³. A 1985 study even suggests that vaginal orgasms might reduce pain by releasing special chemicals²³.

Staying away from fatty foods, alcohol, caffeine, and salty foods can also help²³. Herbal teas like chamomile and fennel seeds, along with ginger and cinnamon, have been shown to ease cramps in studies²³.

Turmeric's curcumin might help with PMS symptoms, a 2022 study found²³. Eating foods rich in vitamins and minerals, and drinking plenty of water, can also prevent pain, a 2016 study showed²³.

Exercise, especially yoga, can help by releasing endorphins²³. Yoga poses like Cat-Cow and Child's Pose can ease cramps²³. A 2024 study found that yoga classes reduced menstrual pain in participants²⁴.

Always talk to a doctor before trying new remedies, especially if you have health issues²⁴. Quick relief can come from a hot water bottle, massage, gentle exercise, or stretching²⁴.

While natural remedies can help, see a doctor if they don't work or if your pain gets worse²⁴. Heavy bleeding or other symptoms could mean you need medical help²⁴.

Understanding and Managing PMS Symptoms

Premenstrual syndrome (PMS) can be really tough for many women. Signs include mood swings, bloating, and breast tenderness²⁵. About 3 out of 4 women experience PMS, and symptoms can range from mild to severe²⁵. Luckily, there are ways to manage these symptoms and keep your hormones balanced.

Common PMS Signs

PMS symptoms start before your period and can be:

• Mood swings and irritability
• Bloating and water retention
• Breast tenderness or discomfort
• Fatigue and changes in energy levels
• Food cravings, especially for sweet or salty foods
• Headaches or migraines

²⁵ For most, symptoms go away within four days of the period start. But for some, it's more severe, leading to PMDD²⁵.

Lifestyle Adjustments for PMS Support

Changing your lifestyle can help with PMS symptoms. Some good changes include:

1. Eating more PMS-supporting foods like calcium and magnesium²⁶
2. Exercising regularly to manage stress and mood²⁶
3. Trying stress-reducing activities like meditation²⁶
4. Getting enough sleep to rest and recover²⁶

Finding the right lifestyle changes might take some time²⁵. Dr. Haque suggests waiting three months to see how changes affect your symptoms²⁶.

By knowing your PMS patterns and making smart lifestyle choices, you can manage your symptoms. This way, you can support your hormonal balance and feel better throughout your cycle²⁶²⁵.

Weight Management and Period Health

Weight Management and Period Health

Keeping a healthy weight is key for regular periods. Being too heavy or too light can mess with hormones and cause irregular periods²⁷. Up to 80% of women and people assigned female at birth who exercise hard may face menstrual issues²⁷.

A period that's gone missing for over three months is a big health worry, especially for those under 45²⁷. It's important to see a doctor if this happens.

In the U.S., more kids and teens are getting overweight, with 19.3% being obese in 2017-2018²⁸. Severe obesity in young people has jumped from 1% in the 1970s to 6.1% in 2017-2018²⁸. Research links higher BMI in kids to earlier puberty and menarche in girls, with overweight girls starting puberty sooner²⁸.

The typical menstrual cycle is 24 to 38 days, with an average of 28 days²⁹. A normal period lasts two to seven days, averaging five days²⁹. Women with obesity often have heavier periods and bleeding issues²⁹.

Women need at least 22% body fat to have regular periods²⁹. Losing weight too fast can lead to missed periods by lowering estrogen and stopping ovulation²⁹.

Staying within the normal BMI range (18.5 to 24.9) is vital for health²⁹. Both overweight and underweight women often face painful menstrual cramps, affecting their life quality²⁹. Making lifestyle changes to keep a healthy BMI is key for better period health²⁹.

In summary, a healthy weight through balanced eating and exercise is crucial for regular periods and reproductive health. If you have weight or period concerns, talk to a healthcare provider.

Tracking Your Menstrual Cycle

Keeping an eye on your menstrual cycle can tell you a lot about your health. You can use a period tracking app, a calendar, or a journal. This helps you notice any problems and manage your reproductive health better.

Best Tracking Methods

There are many ways to track your cycle³⁰. Apps like Flo and Clue are popular for this³⁰. They let you log your cycle and get insights. You can also use a calendar or journal to track your cycle manually.

Warning Signs to Monitor

Watch out for any unusual signs when tracking your cycle³¹. Look for missed periods, too much bleeding, severe cramps, or changes in cycle length³¹. These signs might mean you have a hormonal imbalance or a health issue.

Tracking your cycle can also help with conditions like PCOS and improve fertility awareness³⁰. It helps you understand your hormone levels better. This way, you can manage symptoms like mood swings and tiredness³⁰.

By keeping an eye on your cycle, you can take better care of your reproductive health. Stay alert and get help when you need it. This way, you can keep your cycle healthy and regular.

Menstrual Phase	Follicular Phase	Ovulatory Phase	Luteal Phase
Days 1-7	Days 7-14	Days 14-21	Day 22 to 28
Low estrogen and progesterone	Increasing estrogen levels	Peak LH and FSH levels	Progesterone peaks, estrogen rises
Potential lethargy and focus on low-impact exercise	Increased endurance and strength	High energy for intense workouts	Decreased energy, longer recovery times, and PMS symptoms

"Tracking your menstrual cycle is key to understanding your body and managing your reproductive health."

Every woman's cycle is different. It's important to notice your own patterns and signs. By tracking your cycle, you can learn a lot and work with your doctor to keep your reproductive system healthy.

Common Period Problems and Solutions

Many women face issues like irregular cycles, heavy bleeding, and severe cramps. Conditions like endometriosis and polycystic ovary syndrome (PCOS) can also impact menstrual health³². If you're dealing with these problems, getting medical advice is crucial for diagnosis and treatment.

Dysmenorrhea, or painful cramps during menstruation, affects many women³². Menorrhagia, heavy bleeding during menstruation, also needs medical attention³². Metrorrhagia, bleeding at irregular intervals, and amenorrhea, the absence of menstruation, are common issues too³².

For those with cramps, there are several remedies to try³². Heavy menstrual bleeding, or menorrhagia, is a common problem that needs proper management³².

If you're experiencing irregular periods, heavy bleeding, or other menstrual concerns, see a healthcare provider. They can diagnose the cause and suggest treatments. This may include hormonal therapies or lifestyle changes for endometriosis management and PCOS support³³³⁴.

Your menstrual health is vital, and addressing issues can greatly improve your well-being. With the right support and management, you can overcome common period problems and maintain a healthy cycle.

When to Consult a Healthcare Provider

Keeping your menstrual cycle healthy is key to your well-being. But, sometimes, you might need a doctor's help. If your cycle changes a lot, you have severe pain, heavy bleeding, or it's irregular for a long time, see a healthcare provider³⁵.

Red Flags and Warning Signs

Some signs mean you should see a doctor. These include bleeding between periods, after menopause, or cycles that are too short or too long³⁵. Also, if your periods are not regular, or you have a lot of pain or bleeding, you should visit a doctor or gynecologist³⁵. If your periods are less than two months apart or you need to change pads or tampons a lot, get professional advice³⁵.

Professional Treatment Options

If you're having menstrual problems, your doctor might suggest professional treatment options. They could include hormonal therapies, pain management, or tests to find the cause³⁵. For example, if you have heavy periods, your doctor might recommend hormonal birth control or medications to help³⁶.

If you have bad cramps, your doctor might look for conditions like endometriosis or adenomyosis. These can be treated with medicine or surgery³⁶. Women who aren't menstruating might need to have uterine polyps removed to prevent cancer³⁶.

Remember, your menstrual health is important for your overall health. Getting professional help can solve any problems and keep your cycle healthy.

Conclusion

Keeping a healthy period cycle and menstrual wellness is all about taking care of yourself. Eating right, exercising, managing stress, and staying clean are key. These habits help your body work well and make you feel better³⁷.

Listen to what your body tells you. If you have concerns, talk to a doctor. They can help you figure things out.

The menstrual cycle is crucial for women's health. It usually lasts between 21 to 40 days, with 28 days being average³⁸. Things like age, weight, and hormones can change how long your cycle is³⁷.

Knowing about hormones and nutrients helps you take charge of your menstrual wellness. It lets you make smart choices for your health.

Live a balanced life and pay attention to your body. If you need help, don't be afraid to ask. Your period cycle shows how healthy you are. So, take care of it for a happier, more confident you.

FAQ

What are the key factors for maintaining a healthy period cycle?

A healthy period cycle needs a balanced diet, regular exercise, and stress management. Also, good hygiene and enough sleep are important.

What is considered a normal menstrual cycle?

A normal cycle lasts 21 to 35 days, with bleeding for 2 to 7 days. It should have a consistent pattern and moderate flow.

How do hormones regulate the menstrual cycle?

Hormones like estrogen and progesterone are key. They work with LH and FSH to keep the cycle balanced.

What are the best dietary choices for menstrual health?

Eat a balanced diet with carbs, proteins, and fats. Include iron, calcium, and vitamins B and D. Avoid too much salt and caffeine.

How much carbohydrate intake is recommended for menstrual health?

For a 2,000-calorie diet, eat 225-325 grams of carbs daily. Low-carb diets can harm your hormones and ovulation.

What types of fats are beneficial for menstrual cycle regulation?

PUFAs are good for hormone levels and ovulation. Aim for 20-35% of daily calories from fat, with 5-10% from PUFAs.

What supplements can help regulate the menstrual cycle?

Inositol, cinnamon, turmeric, and evening primrose oil may help. Always talk to a healthcare provider before starting supplements.

How does exercise impact the menstrual cycle?

Exercise can reduce PMS symptoms and regulate cycles. Aim for 30 minutes of aerobic exercise daily. But, intense exercise can delay or stop periods.

What are the best practices for menstrual hygiene?

Keep clean to prevent infections and stay comfortable. Change products often, wash hands, and keep the area clean. Choose breathable underwear and avoid scented products.

How does stress affect the menstrual cycle?

Stress can disrupt cycles. Try meditation, yoga, or deep breathing to help your periods stay regular.

What are the benefits of maintaining a consistent sleep schedule for menstrual health?

Sleep is key for hormonal balance and menstrual health. Aim for 7-9 hours of sleep nightly. Establish a consistent schedule and a relaxing bedtime routine.

What are some natural remedies for menstrual pain relief?

Try heat therapy, herbal teas, and gentle exercise for pain relief. Some find castor oil packs or essential oils helpful, but always check with a healthcare provider first.

How can I manage common PMS symptoms?

Manage symptoms with diet changes, exercise, and stress reduction. Some find relief with calcium, magnesium, or vitamin B6 supplements.

How does weight management impact menstrual health?

A healthy weight is crucial for regular periods. Being overweight or underweight can disrupt hormones and lead to irregular cycles. Aim for a steady, healthy weight through balanced nutrition and exercise.

What are the benefits of tracking your menstrual cycle?

Tracking helps identify patterns and issues. Use a calendar, journal, or app to record cycle details and symptoms. Watch for irregularities.

When should I consult a healthcare provider about my period?

See a healthcare provider for significant cycle changes, severe pain, heavy bleeding, or prolonged irregularity. Look out for bleeding between periods, post-menopausal bleeding, or cycles that are too short or long.

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