Irregularperiods and change in hormones.

My periods have been irregular since last December. I got my period after 2.5 months last February and I am again late on my period. My breasts usually get sore and heavy a week before my period starts but this time this has been going on for more than 2 weeks. I had light bleeding yesterday and spotting today after I exercised. There has been a change in my lifestyle since October or November last year. I was becoming irregular on exercise and was not following a healthy diet anymore. My sleep cycle has also changed and I had a lot of stress in the month of December. My mother has PCOD. My uterus aches sometimes and my leg cramps rarely and I feel slight headache and tiredness sometimes. Requesting you to kindly advise what may be the causes and what can be done for the same.