Missed period but not pregnant: Causes and next steps

A photo of a woman holding a calendar, and a negative pregnancy test aside, representing a missed period not pregnant.
  • Updated Feb 14, 2025
  • Published

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Created with Hector Chapa, MD, FACOG, Clinical associate professor, Obstetrics and Gynecology Texas A&M University, College of Medicine in Bryan-College Station, USA

In this article
In a nutshell
  • A missed period but not pregnant occurrence may be due to several reasons, like stress, changes in routine, sudden weight gain or weight loss, medications or illness, using birth control, or experiencing hormonal conditions that cause imbalance, like PCOS or thyroid diseases. 
  • Experiencing 1-2 week late periods is normal and typically not a concern. It may occur due to lifestyle factors or medication use.
  • However, it is crucial to consult your doctor if you experience missed periods three months in a row or have other severe symptoms, like cramping, excessive weight loss or gain, acne, heavy bleeding, irregular periods, or others.

A missed period is often an indication of pregnancy, but it can also occur due to several other reasons or factors. So, if you have experienced a missed period but not pregnant, it is important to know that stress, weight fluctuations, medication use, and hormonal imbalances can also be a factor.

Let’s discuss the reasons for the late period in detail, the maximum delay in periods if not pregnant, and what to do when periods are late. 

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Common causes of a missed or late period

If you are wondering ‘why is my period late?’, here is the answer. 

First, you should consider the possibility of pregnancy if you are sexually active with a male partner and have had penile-vaginal sex, even with protection.

However, the common causes or reasons for late period or the signs of period coming late but not pregnant include:

1. Stress and lifestyle factors

Stress is one of the common causes of late periods. Chronic or persistent stress releases cortisol (the stress hormone) in the body. Cortisol suppresses gonadotropin-releasing hormone, a hormone responsible for triggering ovulation. This leads to delayed ovulation, causing late periods.

Other lifestyle factors like poor sleep and over-exercise can also cause late periods due to the disruption of hormonal balance and melatonin levels.

2. Weight fluctuations

A sudden weight loss or an excessive weight gain is another cause of delayed or missed periods without pregnancy. 

Excessive weight gain can cause spikes in insulin and androgen hormones, which can disrupt ovulation and cause late periods. Moreover, as the body fat (adipose tissue) is also responsible for producing estrogen; changes in body weight can affect estrogen levels and cause delayed ovulation.

Losing weight too quickly can diminish nutrients in your body and your body may not have enough nutrients to make hormones that regulate your ovulation or menstrual cycle, causing late periods.

3. Hormonal imbalances

Diseases that cause or are linked with hormonal imbalance, like PCOS or endometriosis, hypo or hyperthyroidism, and others can affect ovulation and cause delayed periods.

4. Birth control

Birth control methods or oral contraceptives commonly deliver progesterone and estrogen to the body which help prevent pregnancy and control menstrual bleeding. 

Starting, stopping, or irregular use of contraceptives can disrupt the hormonal balance necessary for ovulation, leading to late periods after the hormones stabilize.

5. Illness or medications

Acute illness or medication use, particularly antidepressants, hormone therapy, blood thinners, thyroid medications, or chemotherapy can cause changes in your body’s hormones and functions and delay periods.

👉Find out more: Discharge before period vs early pregnancy: How to tell the difference

How long is too long for a missed period?

Having 1-2 weeks or 9 days late periods is typically normal if you don’t have unusual symptoms, like, among others, excessive hair growth, acne, or weight gain.  

The maximum delay in periods if not pregnant should be around 1-2 months without any unusual symptoms. However, three missed periods in a row or other severe symptoms without periods can be too long for a delayed period and should be consulted by a doctor.

What to do when periods are late but not pregnant

So, what to do when periods are late but not pregnant? The tips for regulating periods naturally include:

1. Manage stress

Stress is a major factor that can cause delayed periods. So, if you are experiencing a lot of stress, it’s important to take measures to manage it. 

For example, you can engage yourself in relaxation techniques, like yoga, deep breathing, or meditation. You can consult a healthcare provider for counseling or therapy. You can also do things you enjoy, like spending time with friends or going outdoors.

2. Have a healthy diet and exercise

A healthy and balanced diet with a proper exercise routine is necessary to maintain hormone production and balance. It also helps prevent irregularities in periods.

Hence:

  • Make sure that you are getting a proper and balanced diet with essential nutrients, like omega-3, fibers, and vitamins. 
  • Incorporate foods that help with hormonal balance, like eggs, leafy greens, fruits, fish, nuts, yogurt, and seeds. 
  • Engage in moderate exercise daily, like walking or jogging for 30-45 minutes. It helps balance hormones and it helps with menstrual irregularities. Over-exercise may delay periods, so try to follow a moderate exercise routine.
Track your fertility with ease

Use Femia’s easy-to-use ovulation tracker, symptom log, and daily insights to

understand your fertility better and increase your chances of conception

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3. Track menstrual cycles

One or two missed or delayed periods are typically not a concern as it can occur due to lifestyle changes or medication use. However, you should track your cycle, especially if you’ve experienced a missed or delayed period – to check if the irregularity is persistent. 

You can track your periods by: 

  • Marking the dates of when your period starts and ends. Note your period’s flow in each cycle. 
  • Using apps that help you remember and track your periods, like the Femia app.
  • Monitoring changes in the consistency of your cervical mucus to help you identify your ovulation days and when your periods should start. The cervical mucus is typically clear, slippery, and stretchy before or during ovulation and periods commonly start 14 days after ovulation in a 28-day cycle. 

If the irregularity in your menstruation persists, consult your healthcare provider.

4. Take a pregnancy test

Don’t forget to take a pregnancy test after the first day of your missed period and if you get a negative result, repeat the test after a few days to confirm.

👉Find out more: TTC meaning and a guide to fertility acronyms for beginners

When to seek medical advice

You should seek medical advice if: 

  • You experience missed or irregular periods with symptoms that may signal underlying conditions, like reproductive or thyroid diseases. Symptoms like severe cramps, excessive weight loss or gain, fertility problems, or acne.
  • You missed your periods three times in a row.
  • You experience irregular periods or abnormal and heavy menstrual bleeding. 
  • You have other concerns regarding your periods. 

Your doctor may recommend blood tests to check the levels of your reproductive and thyroid hormones and perform an ultrasound to examine the internal picture of your reproductive organs.

Questions from the Femia community

  • Can birth control delay your period even if you’ve stopped taking it?

    Yes, hormonal contraceptives can delay your periods for up to a few weeks even after you stop taking them. This is because it may require some time for your body's hormones to normalize after stopping the birth control.

  • Does traveling affect your menstrual cycle?

    Yes, changes in routine, diet, sleep, and time zones from traveling can disturb your menstrual cycle by impacting your body's internal clock which can cause delayed periods.

  • Can menopause start with missed periods?

    Yes, the most common sign of perimenopause is changes in your menstrual cycle accompanied by missed periods and irregular bleeding, as the levels of estrogen start to decrease and hormones fluctuate.

The bottom line

A missed period does not always mean pregnancy. There are various other reasons for late periods, like stress, lifestyle changes, or underlying medical conditions. 

However, it is crucial to monitor your menstrual patterns to check if the delay persists or is accompanied by other severe symptoms, like cramping, fertility issues, acne, or consistent delay or irregularity in periods. It may be due to conditions like PCOS, endometriosis, or thyroid disorders and should be analyzed by a healthcare provider.

Medical treatments and lifestyle choices, like keeping a balanced diet, moderate exercise, and stress management therapy can help to regulate and normalize menstrual cycles.

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