Restoration of energy equilibrium after an increase in food portions and reduction of exercise are indications of how to bring back your menstrual cycle if you have lost it due to weight reduction.
Reducing your activity level while eating more is imperative. A general standard would be that you should aim to return to the weight that you used to have when your cycle would come around every month without fail. In certain instances, gaining additional pounds may be necessary to restart one’s period.
The steps to help you regain the regularity of menstruation are as follows:
Increase Your Calorie Intake
To achieve a healthy weight gain of 1-2 kg (2.2-4.4 lbs) or 5% of your body weight, you may want to consider adding 250-500 calories to your daily diet. When adding calories, it is advisable to do that from food sources that are nutrient-dense like proteins, good fats, whole grains, and fruits and vegetables.
Since muscle mass and body fat have to be supported by enough protein and fats, they should be a priority for you. To achieve balanced nutrition when working towards your weight gain goals, include healthy fats such as olive oil, nuts, seeds and avocados in your meals.
Limit Intense Exercise
It’s important to limit intense exercise and reduce both the intensity and duration of your workouts. Instead, opt for gentler activities such as walking, yoga, or stretching. Once your menstrual cycle has been regular for three consecutive cycles, you can gradually return to your normal exercise routine.
Manage Stress
It’s important to handle stress to maintain hormonal balance, especially for those with PCOS. When someone experiences high amounts of stress, this can disrupt the hypothalamic-pituitary-ovarian axis which mainly influences ovulation.
To avert this, engage in activities that will help lower your stress levels such as meditation, deep breathing exercises and therapy sessions. This will encourage relaxation which would then lead to improved hormonal functioning and good health overall.
Work With Your Healthcare Team
Your healthcare team plays a major part in managing amenorrhea effectively. Initially, visit a doctor to dismiss other possibilities like pregnancy, Polycystic Ovary Syndrome (PCOS), or thyroid problems.
Moreover, this synchronization with a registered dietitian will help to determine the calorie requirement that is ideal for you and contributes to your overall health maintenance. If menstruation does not resume after 6-12 months, hormone replacement therapy may resume regulation of your cycle.
It may take 6-15 months for your period to come back after making these alterations, so just be patient. Keep on with the new eating and exercise habits for at least 3 months after getting your period again to avoid stopping again. Eventually, through time and persistence, one can restore one’s menstrual cycle and fertility.
FAQs
Hormones can be regulated and menstrual cycles restored by consuming foods that are high in healthy fats, whole grains, lean proteins, and vegetables.
In most cases, adding 5-10% of your current body weight is enough to get you back on track with periods again, but it really depends from one person to another.
Indeed, hormone equilibrium may be disrupted by stress, causing menstrual irregularities or missed periods.
Periodical changes in estrogen concentration due to moderate exercises aid in maintaining a hormonal equilibrium in females however, over-exercising could lead to delayed menses.
Depending on the person, it may take a few months to about a year to get back their periods after losing weight.
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