Amenorrhea, the absence of menstruation, is a signal from your body that something is out of balance. I know firsthand how impactful this can be.
After stopping birth control, my period stayed absent for over two years. Outwardly, I seemed to be living a very healthy lifestyle, but in hindsight, I realize that my body weight was far too low because of a highly restrictive vegan diet. My body was chronically stressed, deprived of the necessary energy and nutrients it needed. Only when I made fundamental changes to my lifestyle did my period return.
In this article, I’ll explain why a healthy cycle is essential for women’s health, what causes amenorrhea, and how you can support your body on the path to recovery.
What's Hypothalamic Amenorrhea (HA)?
Hypothalamic amenorrhea is a type of menstrual absence caused by dysregulation in the hypothalamus. The hypothalamus is a crucial part of the brain that regulates the release of hormones.
When the body experiences chronic stress - whether from psychological pressure, excessive exercise, low calorie intake, or nutrient deficiencies - the hypothalamus signals that reproduction is not a priority. The menstrual cycle is suppressed, and periods stop.
Causes of HA
Low body weight and restrictive diets: Insufficient energy intake can disrupt hormone production.
Chronic stress: High cortisol levels suppress the release of gonadotropin-releasing hormone (GnRH), which is essential for ovulation.
Intense exercise: Following a demanding training regimen can reduce energy availability in the body and elevate stress hormones.
Insufficient intake of fats and proteins: Fats are vital for hormone production, and proteins provide the building blocks for physical recovery.
Perfectionism and beliefs about femininity: Perfectionism can drive unrealistic standards in dieting, exercise, and performance, whether personal or professional. If you view your period as an inconvenience or burden, such negative beliefs can impact your hormonal balance. Cultivating a positive relationship with your femininity is a key step in healing.
Why ovulation matters:
Without ovulation, the body remains in the follicular phase indefinitely. This phase is meant to prepare an egg for release, but without ovulation, there is no luteal phase—the period when the corpus luteum produces progesterone, a hormone essential for a healthy cycle and potential pregnancy.
When the follicular phase is either too long or too short, it can lead to further hormonal imbalances. Regular ovulation is crucial not only for fertility but also for overall well-being and bone health.
Healing from amenorrhea requires patience and a holistic approach. Here are some steps you can take:
1. Stabilize Blood Sugar Levels
A balanced diet with complex carbohydrates, healthy fats, and proteins helps maintain steady blood sugar levels. Insulin plays a key role in hormonal regulation.
2. Morning Sunlight and a Healthy Sleep Routine
Exposure to sunlight in the morning supports the natural production of melatonin and cortisol, helping your body feel safe and relaxed.
3. Reduce Intense Exercise
Replace intense cardio with gentler activities like yoga, walking, or moderate strength training. Give your body the chance to recover and recognize that not all exercise has to be "intense" to be effective.
4. Incorporate Healthy Fats
Fats are essential for hormone production. Include avocados, nuts, seeds, olive oil, and fatty fish like salmon in your diet. These not only provide energy but also critical building blocks for your hormones.
5. Prioritize Stress Management
Meditation, breathing exercises, and mindful breaks can help lower cortisol levels. A healthy body requires a calm mind. Reflect on the internal beliefs that might be putting pressure on you, and practice self-compassion. Letting go of perfectionism can help you achieve greater balance in life.
6. Seek Support
Sometimes it’s hard to take the right steps on your own. Individual coaching can help identify the root causes of your amenorrhea and create a sustainable recovery plan.
It’s a process that requires time and patience—but it’s worth it to give your body the love and energy it needs.
Let’s work together to create a personalized master plan to help you regain a healthy cycle. Schedule a free discovery call today.
With love, Jana Noel
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