Are you wondering how to get your period back? Maybe you've lost it due to stress, over-exercise, or changes in your diet. Whatever the reason may be, it is important to understand that a missing period can indicate an underlying health issue and should not be taken lightly.

As a Registered Dietitian, I often get asked about the role of nutrition in menstrual health. While food alone may not be the sole solution to getting your period back, it can certainly help. And who doesn't love a good excuse to indulge in some delicious eats?

First things first, it's crucial to ensure you're getting enough energy and nutrients to support your body's needs. This means eating enough calories from a variety of food groups, including carbohydrates, protein, and healthy fats.

Some specific nutrients that may be beneficial for menstrual health include iron, zinc, magnesium, and vitamin D. You can find these nutrients in foods like leafy greens, lean meats, nuts and seeds, and fatty fish.

Of course, it's also important to listen to your body and work with a healthcare professional to address any underlying issues. But in the meantime, let's dig into some delicious and nutritious foods that can support menstrual health!

The Importance of a Monthly Menstrual Cycle 

Let’s take a look at my top 6 reasons as to why a monthly menstrual cycle is important to a woman’s overall health. 

1. Reproductive Health: Menstruation is a sign that the female reproductive system is functioning normally. A regular menstrual cycle indicates that the body is ovulating, which is necessary for fertility and the ability to conceive.
2. Hormonal Balance: Menstruation is regulated by hormones, specifically estrogen and progesterone. A monthly cycle helps to maintain hormonal balance, which is important for overall health and well-being.
3. Bone Health: Estrogen is also important for maintaining bone health. Women who have irregular periods or no periods at all may be at a higher risk for osteoporosis or other bone-related conditions.
4. Cardiovascular Health: Some studies have suggested that irregular periods or menstrual cycle disruptions may increase the risk of cardiovascular disease. A regular menstrual cycle may help to protect against these risks.
5. Mental Health: Hormonal changes during the menstrual cycle can affect mood and emotions. Regular periods may help to maintain emotional well-being and prevent mood disturbances.
6. Early Detection of Health Issues: Changes in the menstrual cycle can be an indicator of underlying health issues such as thyroid disorders, polycystic ovary syndrome (PCOS), or endometriosis. A regular menstrual cycle can help to detect these issues early on and allow for timely intervention.

Overall, a monthly menstrual cycle is important for both reproductive and overall health. If you have concerns about your menstrual cycle, it's important to speak with a healthcare professional.

What Causes a Woman to Lose Her Period?

There are a variety of reasons why a woman may lose her period, also known as amenorrhea. Some common causes include:

1. Low Body Weight: Women who have a low body weight or engage in excessive exercise may experience a disruption in their menstrual cycle. This is because the body may not have enough energy stores to support regular ovulation and menstruation. This even applies if your body weight is too high.
2. Hormonal Imbalances: Hormonal imbalances, such as thyroid disorders or polycystic ovary syndrome (PCOS), can disrupt the menstrual cycle. These conditions can affect the production and regulation of hormones necessary for ovulation and menstruation. Read my top tips on how to eat for hormone balance.
3. Medications: Certain medications, such as some types of birth control, can cause changes in the menstrual cycle. Additionally, chemotherapy or radiation treatments for cancer can also cause menstrual cycle disruptions.
4. Stress: High levels of stress can affect the production of hormones necessary for ovulation and menstruation. Chronic stress can lead to irregular periods or even the loss of periods altogether.
5. Medical Conditions: Certain medical conditions, such as premature ovarian failure or pituitary tumors, can also cause menstrual cycle disruptions.
6. Aging: As women age and approach menopause, their periods may become irregular or stop altogether. This is due to a natural decline in hormone production and ovarian function.

If you are experiencing menstrual cycle disruptions, it's important to speak with a healthcare professional. They can help to determine the underlying cause and provide appropriate treatment.

Is It Possible to Get Your Period Back Naturally?

You may be wondering if it is possible to get your period back naturally. The answer is it depends.  If the cause of the menstrual cycle disruption is due to lifestyle factors such as low body weight, excessive exercise, or stress. In these cases, making changes to your diet, exercise routine, and managing stress levels can help to restore hormonal balance and regulate the menstrual cycle.

However, it's important to note that getting your period back naturally may not be possible in all cases. Certain medical conditions, such as premature ovarian failure or uterine scarring, may prevent the restoration of the menstrual cycle. In these cases, medical intervention may be necessary to restore fertility and menstruation.

Additionally, it's important to approach natural methods of restoring the menstrual cycle with caution. While eating a healthy diet and engaging in moderate exercise can be beneficial, drastic changes in weight or exercise routines can actually further disrupt the menstrual cycle.

It's also important to be patient when trying to restore the menstrual cycle naturally. It can take several months for changes in diet and lifestyle to have an effect on the menstrual cycle. If you're not seeing progress after several months, it's important to speak with a healthcare professional.

Overall, getting your period back naturally is possible in many cases, but it's important to approach it with caution and seek medical guidance when necessary.

What to Eat to Get Your Period Back

If menstrual cycle disruptions are due to lifestyle factors such as low or high body weight or excessive exercise, making changes to your diet can be helpful in restoring hormonal balance and regulating the menstrual cycle. Here are some dietary tips that may help to get your period back:

1. Eat a Balanced Diet: Eating a well-balanced diet that includes plenty of nutrient-dense foods can help to support hormonal balance and regulate the menstrual cycle. Aim to eat a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
2. Increase Caloric Intake: If low body weight is a contributing factor to menstrual cycle disruptions, increasing caloric intake can help to restore hormonal balance and regulate the menstrual cycle. Aim to eat enough calories to support your body's energy needs.
3. Include Healthy Fats: Healthy fats, such as those found in nuts, seeds, avocados, and fatty fish, are important for hormone production and regulation. Including healthy fats in your diet can help to support the menstrual cycle.
4. Reduce Refined Sugars: Refined sugars found in sweetened beverages, baked goods and low-fiber breads can disrupt hormonal balance and contribute to menstrual cycle disruptions. Aim to limit your intake of these foods and focus on whole, nutrient-dense foods instead.
5. Stay Hydrated: Drinking enough water and staying hydrated is important for overall health, as well as for supporting the menstrual cycle. Aim to drink at least 8-10 cups of water per day.

It's important to note that dietary changes alone may not be enough to restore the menstrual cycle in all cases. If you're not seeing progress after several months of dietary changes, it's important to speak with a healthcare professional. They can help to determine the underlying cause of menstrual cycle disruptions and provide appropriate treatment.

How Much Should You Eat?

Now, if you want the specifics of how much to eat here are some factors to consider in the equation so that you can calculate your needs on your own.

Basal Metabolic Rate (BMR) is the amount of energy your body requires to function at rest, and can be estimated using various equations that take into account your height, weight, age, and sex.

Physical Activity Level (PAL) takes into account your level of physical activity, and includes: 1.2 (sedentary), 1.375 (light exercise),  1.55 (moderate exercise), 1.75 (hard exercise every day)  to 1.9 (very heavy exercise active).

The Thermic Effect of Food (TEF) is the energy your body uses to digest and process food, and typically accounts for around 10% of your daily calorie needs.

Just to give you an example of what this would look like can include:

Let's say a 25-year-old woman who weighs 140 pounds and is 5'6" tall wants to estimate her daily calorie needs. Using the Mifflin-St. Jeor equation to estimate her BMR, her estimated BMR is 1,369 calories per day.

Assuming a PAL of 1.55 (moderately active), her estimated daily calorie needs would be:

1,369 x 1.55 x 1.1 = 2,195 calories per day

Keep in mind that this is just an estimate, and individual calorie needs can vary depending on a variety of factors. It's important to work with a registered dietitian to determine an appropriate calorie intake for your individual needs and goals.

Will You Need to Gain Weight?

Weight gain may be appropriate for some individuals who have experienced menstrual cycle disruptions due to low body weight or inadequate calorie intake. The typical cadence for weight gain is ½ pound to 2 pounds maximum per week. In these cases, restoring a healthy body weight through increased calorie intake can help to restore hormonal balance and regulate the menstrual cycle.

However,not every case warrants weight gain for restoring the menstrual cycle. For example, if menstrual cycle disruptions are due to excessive exercise or stress, weight gain may not be necessary or helpful in restoring hormonal balance. Rather, taking a more gentle approach to exercise may help restore the balance.

The appropriate treatment plan for restoring the menstrual cycle will depend on the underlying cause of the disruption, and should be determined in consultation with a healthcare professional. A registered dietitian can also be helpful in developing an appropriate nutrition plan to support menstrual cycle restoration.

Sample Period Recovery Diet

This sample diet includes a variety of foods that are rich in omega-3 fatty acids, fiber, low on the glycemic index and excellent sources of protein. Omega-3 fatty acids can help to reduce inflammation in the body and support hormonal balance, while fiber can help to promote regular bowel movements and support overall gut health. 

Low-glycemic foods can help to regulate blood sugar levels and promote stable energy throughout the day. Low-glycemic refers to a way of eating that focuses on consuming foods that don't cause a rapid increase in blood sugar levels. These kind of foods give the body a chance to digest more slowly 

Finally, Getting enough dietary fiber may also help to reduce insulin resistance in women with PCOS specifically. Keep in mind that individual nutrient needs may vary based on factors such as age, sex, and activity level, and it's important to work with a registered dietitian to develop an appropriate nutrition plan for your individual needs and goals.

Breakfast:

• Overnight oats made with almond milk, chia seeds, ground flaxseed, and topped with fresh berries and walnuts
• Green smoothie made with spinach, banana, avocado, and hemp seeds

Snack:

• Apple slices with almond butter
• Greek yogurt with mixed berries and ground flaxseed

Lunch:

• Quinoa salad with roasted sweet potato, kale, chickpeas, and a lemon-tahini dressing
• Brown rice bowl with grilled salmon, roasted veggies, and avocado

Snack:

• Raw veggies with hummus
• Hard-boiled egg with a piece of fruit

Dinner:

• Grilled chicken with roasted Brussels sprouts and sweet potato
• Baked salmon with steamed broccoli and brown rice

Snack:

• Dark chocolate (at least 70% cacao) with almonds
• Homemade trail mix with almonds, cashews, dried fruit, and pumpkin seeds

Now, we can’t forget vegetarian-friendly foods that are also just as rich in omega-3 fatty acids, high in fiber, and low on the glycemic index! 

Breakfast:

• Veggie omelet made with eggs or tofu, spinach, tomatoes, and avocado
• High-fiber cereal with almond milk, chia seeds, and mixed berries

Snack:

• Apple slices with almond butter
• Roasted chickpeas with a sprinkle of sea salt

Lunch:

• Lentil soup with mixed veggies and a side of whole-grain bread
• Baked sweet potato with black beans, salsa, and avocado

Snack:

• Greek yogurt with mixed berries and ground flaxseed
• Raw veggies with hummus

Dinner:

• Grilled tofu or tempeh with roasted Brussels sprouts and sweet potato
• Chickpea curry with quinoa and steamed veggies

Snack:

• Dark chocolate (at least 70% cacao) with almonds
• Homemade trail mix with almonds, cashews, dried fruit, and pumpkin seeds

How Long Does it Take to Get Your Period Back?

The time it takes for an individual to get their period back can vary greatly and is dependent on a number of factors, including the underlying cause of the amenorrhea, the severity of the condition, and the individual's overall health and nutritional status.

In general, it can take several months for an individual to regain their menstrual cycle after experiencing amenorrhea. For example, one study found that women with hypothalamic amenorrhea who followed a period recovery diet and engaged in regular exercise regained their menstrual cycles after an average of 5-6 months. 

Another study found that women with polycystic ovary syndrome who followed a low-glycemic diet and engaged in regular exercise regained their menstrual cycles after an average of 3 months.

Key Takeaways For Getting Your Period Back from an RD

If you're reading this, chances are you're looking for some tips on how to get your period back. Whether you've lost it due to stress, weight loss, or other factors, it can be a frustrating and confusing experience. But the good news is that with the right nutrition and lifestyle choices, you can support your body in restoring your menstrual cycle.

As a registered dietitian, I've worked with many women who have experienced amenorrhea (the absence of menstruation) and helped them develop nutrition plans that support their menstrual health. Here are some key takeaways that I've found to be effective:

1. Nourish your body with a balanced diet that includes a variety of nutrient-dense foods.
2. Aim to consume adequate calories to support your body's energy needs.
3. Focus on incorporating foods that are rich in omega-3 fatty acids, fiber, and low on the glycemic index.
4. Avoid restrictive or fad diets that may contribute to irregular menstrual cycles.
5. Engage in regular physical activity that is appropriate for your individual fitness level and overall health. 
6. Work with a healthcare professional to identify and address any underlying medical conditions that may be contributing to amenorrhea or irregular menstrual cycles.

By following these tips and taking care of your body, you can support your menstrual health and get your period back. Remember, everyone's journey is unique, so don't hesitate to reach out to a registered dietitian or healthcare professional for personalized support.