Summary: Exercising is a crucial component of a healthy lifestyle. However, excessive exercise can lead to amenorrhea, which is the absence of menstruation. Women who experience this condition may want to resume their menstrual cycle. One way to do this is through a healthy approach that includes optimizing nutrition, reducing stress, and adjusting exercise routines.
1. Understanding Amenorrhea
Amenorrhea occurs when a woman misses her period for several months in a row. This condition is often prevalent among female athletes who engage in excessive exercise due to the physical exertion required for their sports. Amenorrhea can increase the risk of developing osteoporosis, cardiovascular disease, and other health issues.
In addition to excessive exercise, factors that can contribute to amenorrhea include low body weight, inadequate nutrition, stress, and hormonal imbalances. Therefore, it is essential to take a holistic approach towards getting your period back while exercising
If you experience amenorrhea, consult your doctor to check if there are underlying medical conditions that need to be addressed.
2. Optimizing Nutrition
A healthy diet can play a significant role in restoring your menstrual function. If you have been depriving yourself of nutrients due to calorie restrictions or vegan diets, consider eating well-balanced meals that include proteins, vitamins, and minerals. Fueling your body with enough carbohydrates and healthy fats is also critical.
You can also incorporate foods that help support reproductive health like sweet potatoes, spinach, oranges, almonds, and salmon into your diet. These foods contain essential nutrients like Vitamin D, E, and K, Iron, Calcium, and Zinc.
In addition to optimizing your macronutrient intake, ensure that you are consuming adequate calories daily. Extreme calorie restriction can disrupt your hormones, particularly estrogen levels, leading to missed periods.
3. Adjusting Exercise Routines
Reducing the intensity, duration and frequency of your workouts can help restore menstrual function. It would help if you also choose exercises that do not strain your body, promote relaxation, and lower stress levels. Activities such as yoga, pilates, and low-impact cardio workouts are recommended.
It is also advisable to take enough rest between workouts. Over-training stresses your body and disrupts your hormonal balance, leading to amenorrhea. Additionally, engage in activities that are enjoyable and don’t cause anxiety or pressure
If you are unsure of how to adjust your exercise routines, consider consulting a professional who specializes in women’s fitness, hormonal health or sports medicine.
4. Reducing Stress
In today’s fast-paced world, stress has become a common problem that can impair our health and well-being. Stress can affect our body’s functioning, including menstrual cycles. Reducing stress can, therefore, lead to the restoration of your menstrual cycle.
There are various ways to reduce stress, such as practicing mindfulness meditation, getting enough sleep, taking hot baths, reading, going for walks in nature and looking for support from friends and family.
If you experience chronic stress and cannot find calm by yourself, consider reaching out to a therapist or counselor. Cognitive-behavioral therapy, relaxation techniques, and talking therapies are effective methods of stress management.
5. Tracking Your Menstrual Cycle
Tracking your menstrual cycle can help you identify patterns and predict when your period will come. This tool is beneficial for guiding your exercise routine, adjusting your diet, and planning your schedule.
You can track your menstrual cycle using phone apps, paper calendars, or specialized software. You can also record your symptoms such as mood changes, cramps, and headaches during each cycle.
Understand that the time it will take you to recover your menstrual function may vary depending on the degree of exercise-induced amenorrhea, nutrition status, and other health factors.
Conclusion:
Getting your period back while exercising may require adjustments in exercise routines, nutrition, and stress management techniques. However, restoring menstrual function is achievable through a healthy approach that considers all aspects of your well-being. By following these recommendations and seeking advice from professionals when needed, you increase your chances of resuming your menstrual cycle safely and effectively.