Getting Your Period Back After Over-Exercising | Tips & Remedies

Introduction

Over-exercising is a common issue for many people, especially those who are highly active or involved in sports. It can lead to a number of physical and mental health issues, including amenorrhea, or the lack of a menstrual cycle. This article will explore how to get your period back after over-exercising by making simple dietary and lifestyle changes.

Increase Calories

One of the most important steps in restoring your period after over-exercising is to increase your caloric intake. Low energy availability (LEA) is a condition in which the body’s energy needs are not being met, resulting in a disruption of normal hormone balance. According to Dr. Stacy Sims, an exercise physiologist and nutrition scientist, “When you don’t consume enough fuel, your body is unable to produce the hormones necessary for ovulation and menstruation.” To ensure that you are getting enough calories, it is important to eat a balanced diet that includes lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables.

In addition to eating a balanced diet, it is also important to make sure that you are getting enough calories to meet your energy needs. The recommended daily caloric intake for women is 2,000-2,500 per day, depending on age, activity level, and other factors. If you are trying to gain weight, you may need to eat more than this amount. Eating small, frequent meals throughout the day can also help to keep your energy levels up and prevent spikes in blood sugar.

Reduce Exercise Intensity

Reducing the intensity of your workouts can also help to restore your period. It is important to find a balance between challenging yourself and pushing yourself too hard. Too much exercise can cause your body to go into “starvation mode”, where it does not have enough energy to sustain its normal functions. According to Dr. Sims, “If you’re exercising so much that you’re not able to eat enough to support your activity, your body will shut down reproductive hormones to conserve energy.”

It is important to listen to your body and give it the rest that it needs. Aim to exercise at least 3-4 times per week, with no more than 5-6 days of intense exercise. Give yourself at least one day of rest each week and be sure to take breaks when you start to feel fatigued. It is also important to focus on activities that are enjoyable and not just ones that are “good for you”. This will help to reduce stress and allow your body to restore itself.

Supplement with Iron

Low levels of iron can also contribute to amenorrhea. Iron is an essential mineral for the production of hemoglobin, which helps to transport oxygen throughout the body. Without adequate levels of iron, the body cannot perform its normal functions, including the production of hormones. According to a study published in the journal Obstetrics & Gynecology, iron deficiency is linked to amenorrhea in athletes.

To ensure that you are getting enough iron, it is important to incorporate iron-rich foods into your diet, such as leafy greens, legumes, nuts, and red meat. You can also take an iron supplement if needed. It is important to speak to your doctor before taking any supplements, as some can interfere with other medications or have negative side effects.

Take Time Off

Taking time off from intense exercise can also help to restore your period. This can mean taking a few days off from training or even taking a break from exercise altogether. Taking a break from exercise can give your body the chance to rest and recover, allowing it to reset its normal hormone balance. According to a study published in the journal Sports Medicine, taking a break from exercise can help to restore menstrual cycles in athletes.

When taking a break from exercise, it is important to still stay active. Walking, yoga, and light stretching can all help to keep your body moving without putting too much strain on it. Taking the time to do things that you enjoy can also help to reduce stress and allow your body to relax.

Eat Healthy Fats

Eating healthy fats can also help to restore hormone balance. Healthy fats, such as omega-3 fatty acids, monounsaturated fats, and polyunsaturated fats, are essential for the production of hormones. Eating a diet rich in these types of fats can help to ensure that your body has the nutrients it needs to produce hormones. Foods that are high in healthy fats include avocados, olive oil, nuts, seeds, and fatty fish.

It is important to note that not all fats are created equal. Trans fats and saturated fats should be avoided, as they can have a negative effect on hormone balance. Try to limit your intake of processed foods, fried foods, and fast food, as these tend to be high in unhealthy fats.

Get Enough Sleep

Getting enough sleep is also essential for restoring hormone balance. Sleep is an important part of the body’s natural healing process, and inadequate sleep can disrupt the production of hormones. According to a study published in the journal Sleep Medicine Reviews, poor sleep is linked to lower levels of reproductive hormones.

Aim to get 7-9 hours of sleep per night and avoid late nights and early mornings. Establishing a consistent sleep schedule can help to regulate your body’s internal clock and improve the quality of your sleep. Avoiding caffeine and alcohol before bedtime can also help to improve your sleep quality. Taking a relaxing bath or reading a book can also help to prepare your body for sleep.

Try Herbal Remedies

Herbal remedies can also be used to help restore hormone balance. Certain herbs, such as chasteberry, black cohosh, and dong quai, are believed to have hormone-regulating properties that can help to restore menstrual cycles. According to a study published in the journal Alternative Therapies in Health and Medicine, chasteberry was found to be effective in restoring menstrual cycles in women with amenorrhea.

Herbal remedies can be taken in the form of teas, tinctures, capsules, or extracts. It is important to speak to your doctor before taking any herbal remedies, as some can interfere with other medications or have negative side effects. Incorporating these herbs into your diet can also be beneficial, as they can add flavor and nutrition to your meals.

Conclusion

Getting your period back after over-exercising can be done with simple dietary and lifestyle changes. Increasing caloric intake, reducing exercise intensity, supplementing with iron, taking time off from exercise, eating healthy fats, and getting enough sleep can all help to restore hormone balance and bring back your period. Herbal remedies can also be used to help restore hormonal balance. However, it is important to seek medical advice if needed.