Introduction

Hypothalamic amenorrhea (HA) occurs when a person who previously had a period stops having them for 3 or more months. This happens due to a hormonal imbalance due by energy deficiency. When people don’t eat enough to support their bodily functions, it de-prioritizes their reproductive organs, losing your period.

Your hypothalamus (part of your brain) contributes a lot to regulating your menstrual cycle. When it senses that your body is under immense stress from undereating and overexercising, it stops ovulation to conserve energy.

To get it back, you need to eat more! In this blog, I will talk about the best foods to eat during recovery to optimize your progress.

Background Information

To get your period back, you have to increase your total calorie intake. Your body has been deprived of food for so long that it started to conserve it. Focus on carbohydrates and fats, the macronutrients most crucial for hormone production.

Take into account that nutrient density matters too. Make sure you are eating foods from all categories and DON’T restrict yourself from anything! 

The Top 5 Best Foods for HA Recovery

1. Full-Fat Dairy Products

Full-fat dairy has an abundance of hormone-friendly fats. It has calcium for bone-strengthening and essential vitamin D. These nutrients are ESSENTIAL for increasing estrogen levels and strengthening bones!

Examples:

• Whole-milk yogurt topped with granola and fruit
• Smoothies made with whole milk
• Cheese melted on toast or paired with crackers

2. Starchy Root Vegetables

Carbohydrates are SO important, and these vegetables will fill that need for you. It will help restore ovulation and jump-start hormone production. 

Example:

• Roasted with olive oil and herbs
• Mashed with butter or ghee
• Baked and topped with sour cream or tahini

3. Whole Grains

Whole grains have a lot of vitamin B, which supports metabolic and hormonal health. They are calorie-dense, which will help with giving your body the extra energy it needs, simultaneously stabilizing blood sugar.

Examples:

• Oatmeal with nut butter and fruit
• Sandwiches on hearty whole-grain bread
• Grain bowls with rice, quinoa, or farro
  

4. Healthy Fats

Fats are needed to produce estrogen and progesterone, both needed for ovulation. Fats are the building blocks of hormones, and you can’t get your period without them.

Examples:

• Avocado
• nuts or seeds
• Nut butter
• Salmon

5. Energy-Dense Snacks

Your body NEEDS high-energy snacks. After being deprived for so long, you need excess energy to restart and operate your reproductive system to make it feel safe again. 

Examples:

• Nut bars
• Smoothies
• Chia pudding
• Homemade muffins 

Resources for Your Recovery Journey

• The HA Society – Tips to Eat More Without the Stress + Meal Ideas
  
• Sarah Liz King – HA Recovery Snack Guide
  
• Holly Dunn Nutrition – Macronutrients and Hypothalamic Amenorrhoea
  
• The Dietologist – Eating for Hypothalamic Amenorrhoea
  
• Ease Nutrition Therapy – 10 Foods to Restore Your Period in HA Recovery
  
• NCBI – Dietary and Lifestyle Management of Functional Hypothalamic Amenorrhea
  
• Today’s Dietitian – Hypothalamic Amenorrhea Overview

Conclusion

To recover from hypothalamic amenorrhea, the foods you eat MATTER! Your body will need all kinds of different types of minerals and vitamins, so do not limit yourself to a food category (unless of allergies issues).

Focus on fats and carbohydrates since they are the most important in hormone production (estrogen and progesterone). 
Recovery will take time, for some people weeks, others years, for me, it took me over 3 years to get it back (more info). Keep trying and don’t give up!