How to Get Your Period Back

As a female athlete, you may have experienced the loss of a regular menstrual cycle. While it might not seem like a pressing concern, losing your cycle is a serious indicator of underlying internal imbalances that need attention and proper care. But, getting your period back is possible! This blog will walk you through what hypothalamic amenorrhea is, why it happens, and how to recover your menstrual cycle.

What is Hypothalamic Amenorrhea (HA)?

Hypothalamic Amenorrhea or HA is when a female loses her period for three months or longer. This can occur for a variety of reasons, but it is often a combination of causes. It is typically caused by a combination of factors, most commonly intense exercise, hormonal imbalances, and inadequate energy intake.

When a female’s body stops menstruating, it is a sign of an energy imbalance. When the body lacks sufficient energy to sustain normal function, it prioritizes essential systems such as the brain, heart, lungs, and digestive tract over reproduction. Loss of a regular cycle is one of the clearest signs that the body is trying to conserve energy for survival.

Why Did I Lose My Period?

Menstruation is regulated by a hormonal system that begins in the hypothalamus, a region of the brain responsible for releasing gonadotropin-releasing hormone (GnRH). GnRH triggers the release of follicle-stimulating hormone (FSH), luteinizing hormone (LH), and estrogen, which are all hormones necessary for a regular cycle. When the body enters an energy deficit, GnRH secretion decreases, causing an imbalance in all downstream hormones. This causes an inability for the hypothalamus to signal for menstruation, disrupting the menstrual cycle.

Other Symptoms of HA

Menstrual loss is rarely the only symptom. Other signs that HA may be present include:

• Anxiety and depression
• Low energy
• Trouble sleeping
• Hunger
• Hair loss
• Low sex drive

These symptoms can also serve as early warning signs that an energy deficiency is developing before the cycle is fully lost.

How Do I Get My Period Back?

It can feel daunting to have HA, but it is reversible. Focusing on these strategies will help you get onto the road to a normal menstrual cycle. 

Food

Proper fueling is a vital step in getting your period back. Since your body has begun to conserve energy by shutting down your menstrual cycle, it is important to increase your energy intake to match your training volume so your body can resume non-essential functions like menstruation.

Exercise

If recovery is slow, a reduction in exercise volume or intensity may be necessary. This doesn’t necessarily mean stopping activity altogether, but rather finding a balance where energy intake and expenditure are appropriately matched.

Mental Health

Stress is a meaningful contributor to hormonal disruption. Healing your relationships with food and exercise is often an important first step in addition to making any physical changes. Healing relationships with food and exercise may also be necessary before you begin incorporating more food or decreasing exercise. 

Getting Support from Professionals

Getting your period back is not easy, so it helps to have a support system around you that can help you. These professionals may include Athletic Trainers, Psychologists, and Sports Dietitians like us here at SSPN! They can provide individualized guidance throughout the process.

Should I Take Birth Control?

Oral contraceptives are sometimes suggested as a way to “get your period back”. However, the bleed that occurs on the pill is a withdrawal bleed, not a true menstrual period. It is a response to the drop in synthetic hormones and does not reflect a restoration of your body’s natural hormonal cycle. Importantly, it does not address the underlying energy imbalance (the true cause). The pill is simply a masking tool, not a treatment.

Conclusion

Losing your period is a meaningful signal from your body that something needs to change. Recovery starts with being in the right headspace to make those changes, followed by intentional increases in energy intake, adjustments to training where needed, and the right professional support around you. With the proper approach, a healthy and regular cycle can be restored.