Just to get you started, here are 6 actionable tips to try today to start using food and nutrition to regain your period if you're struggling with period loss, menstrual disruptions, and Hypothalamic Amenorrhea to kick start your recovery.
Oftentimes, food is critical for restore regular menstruation, especially when energy availability is one of the primary contributors to Hypothalamic Amenorrhea. Here are 6 tips to help get your hormones back on track by making changes to your nourishment:
1. Eat enough.
The key question here is, what is enough? Truthfully, enough will look different for everyone, but getting your body into a state of sufficient energy availability a day will be key.
If you are unsure what enough looks like, then you can always work with a health professional. Otherwise, the very generic guidance is to target at least 2500 calories per day. As a start, give yourself full permission to eat whenever you're feeling hungry or find yourself distracted by thoughts of food.
2. Get in those snacks.
Try to eat every 2-3 hours. This will help regulate blood sugar levels and prevent dips in your energy availability during the day.
3. Cut out cutting carbs.
Every now and then, diet trends will demonize carbs, but carbs will help provide energy that can supports the production and regulation of hormones while helping to mitigate the stress response.
Carbs are especially important for those who are active. Carbs will provide an efficient source to fuel your workouts and help with recovery.
4. Eat before a workout.
Eating before a workout is generally beneficial to help with performance and recovery. However, the additional benefit for folks with menstrual disturbances is the pre-workout snack's impact on stress.
Exercise itself can cause spikes in cortisol levels during or after physical activity, but proper nutrition before exercise can help modulate that cortisol response, and managing cortisol helps restore our hormones.
5. Incorporate healthy fats.
Fat plays a crucial role in hormone production that leads to normal menstruation. If you are cutting fats or avoiding higher fat foods, then your body could struggle to produce the necessary hormones to cycle regularly.
Therefore, instead of opting for nonfat or low fat options, switch to the full fat versions, or try including healthy fats like avocado, nuts, seeds, etc.
6. Try new and nutrient dense food.
This is a great time to try foods that are easy to digest but also very nutrient dense. Depending on your digestion and preferences, this could be a great opportunity to incorporate smoothies, nut butters, rice, bananas, fish, or yogurt.
Also, use this opportunity to incorporate more variety and potentially explore foods that you have previously limited. Give yourself some permission to add diversity into your normal food routine.
Where to go from here beyond food to supplement your meal plan for Hypothalamic Amenorrhea recovery?
Although everyone's food journey and meal plan is individual in Hypothalamic Amenorrhea recovery, here are some tips to get you started. If you're interested in more specific guidance and support feel to reach out with any questions or join our evidence-based Ally program for individualized support.
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