How I finally let go of dietary rules and let myself eat more food

One of the hardest things for me in my recovery from disordered eating and Hypothalamic Amenorrhea was finally being able to let go of control around food. I went from restricting the amount of calories I ate and recording every bite in a calorie tracking app to various phases of restrictive diets including dairy-free, gluten-free, paleo and finally all varieties of veganism. Whole foods, high-carb, low-fat, raw foods you name it, I tried it. I was addicted to manipulating my diet in some way or another but now, 3 years later I can honestly say that I eat whatever I like and however much I like. And the ability to not overthink food and trust in my bodies’ signals is one of the most beautiful things about being recovered.

Now as a nutritionist and health coach, I support women through this process of escaping dietary prison to find food freedom, true health and a regular menstrual cycle. With so much information available online and in books, I find that most women know exactly what they need to do but the problem is actually doing it. What seems so simple (eating more food and resting) becomes extremely difficult when we factor in all of the emotional ties and conditioned beliefs around food and body image. We have been brainwashed to believe that we aren’t good enough if we don’t look a certain way and that certain foods are bad for us or even toxic. I found this to be especially prevalent in the raw vegan community where everything is considered toxic, even cooked food.

When I first realised how important it was for me to recover my menstrual cycle and the damage I could have caused to my body through 8 years of Hypothalamic Amenorrhea, the first hurdle I had to jump was allowing myself to eat more food. I was so used to dieting and living life with this restrictive mindset that to suddenly jump to eating 2500 calories a day (the minimum recommended for recovery) seemed nearly impossible. One thing that terrified me was this idea of losing control. During this time of restrictive eating, I experienced a lot of binge eating episodes where I would accidently eat more than I intended to or something “unhealthy” and this would trigger a huge overeating spree where I would eat everything in sight. I felt like I had to control every bite or my appetite would over take me.

However, at some point I realised that the more I tried to restrict my food, the stronger the urge to binge became. When I purposely ate less food after a big binge episode, it would only make it more likely to happen again a few days later. Over a period of a few months, I started to entertain the idea that maybe if I just ate more food on a regular basis, the binge eating would stop. I think I even did a calculation of the average number of calories I ate in a week , taking into account days of restriction and binges (see the graph below for a visual!) and I realised that actually I would probably be much happier and my body would be more stable if I just ate that amount consistently each day. I also finally accepted this idea that food is fuel and that our bodies need a certain amount of energy each day just to function and keep all our systems going, even if we are completely sedentary.

And it worked, this was the first step towards letting go of control. That said, I still had a long way to go! Even though I was eating more food and feeling healthier, I was still consciously controlling the amount I ate and the idea of stopping tracking my food or increasing my calorie intake made me extremely anxious. I still avoided certain foods that I believed were unhealthy like bread, dairy and processed foods. Then a funny thing happened. I discovered the idea of a vegan diet, first through watching documentaries about the environmental impact of animal agriculture and then through the world of Vegan YouTube which was booming at that time. Back in 2015, everyone in this community was promoting the idea that you can “eat as much as you want, as long as it is plant-based” and stay slim and healthy. I was so desperate to be free of this restrictive mindset, but I still was so attached to maintaining a low body weight that I fell straight for it.

This led to a weird couple of years where on one hand I felt extremely free and I allowed myself to eat more food than I ever had, without tracking. However this control that I had around food hadn’t disappeared, it had only shifted to another form. I no longer checked the calories for every food I ate, but I would rarely eat anything that wasn’t vegan or a whole-food e.g. fruit, vegetables, starches, nuts and seeds. I did get my period back during this time because I was finally providing my body with enough fuel, but I still suffered with signs of hormonal imbalance and other chronic health issues like insomnia and fatigue. Because I had allowed myself to be brainwashed by the idea that a vegan diet cures everything I thought that I needed to be more strict with my diet if I wanted to heal. Actually it was an illusion of freedom and abundance that took me a while to identify and break free from.

Don’t get me wrong, the foods I ate when I was vegan were very healthy but as PART of a balanced diet, not the whole diet!

So fast forward 3 years, I started to realise that some health problems I was trying to heal from via my vegan diet could actually be a result of this very diet which was really quite restrictive. I also started to experience new health issues out of nowhere which I couldn’t explain like dry skin, hair loss and constipation. I never considered that it could be the vegan diet but once I started to research online, I discovered a whole community of people talking about how their vegan diet had impacted their health in a negative way. I read stories of people who had done a complete U-turn and adopted a high-fat, animal-based keto or even carnivore diet and were claiming to have healed their chronic health issues. I could have fallen down this rabbit too but luckily, this really opened my eyes to the real situation, that humans can survive on many different diets and that we thrive on a variety of foods.

I had believed for years that animal products caused all sorts of health issues and here were people healing using these exact foods. Same with calorie restriction, for years I had thought this was the healthy thing to do until I found out about the impact of dieting on our hormones and our overall health. Finally, I started to open my mind and see that when it comes to nutrition and I discovered that there is so much conflicting information out there and you can find research to back up any claim that you want. The online health and wellness sphere is a minefield and it is almost random which hole you fall down. The problem with social media is that once you fall down a hole and adopt a certain mindset, you only see information which supports these views. If you want to question your beliefs you really have to make the effort to seek out new information because everything that is fed to you is more of the same.

(Side note – I recommend the documentary The Social Dilemma if you are interested in learning more about how social media sells our attention as it’s main product!)

Luckily, this was also the time that I decided to go back to university and study for a Masters’ degree in nutrition because I knew I wanted to help women heal their hormones using food. This gave me a much better understanding of human nutrition and metabolism and an understanding of the damage that extreme or restrictive diets in any form can do to the body. During my years of study, I adopted a much more balanced diet. I reintroduced animal-based foods and processed foods in moderation. I completely let go of all my conditioned beliefs around food and stared to understand both the health and environmental benefits of eating more seasonal and traditional foods. It’s funny because my diet is definitely much less like the typical “healthy diet” now and yet I am healthier than ever. I feel like we are given the false idea that we are either following the typical SAD junk-food diet or that we are on some super restrictive clean diet when in reality there is a huge grey areas between those extremes where, I believe, true health can be found.

Now I eat ice-cream and crisps but also salads, fruits and organic meat. I realised that foods are not inherently good or bad, they just has more or less energy and nutrients. Even processed foods with additives are fine in moderation our body can handle them and, despite what healers in the detox world say, they do not build up in our tissues and need to be purged by colonics and fruit fasting. Sure, if you only eat processed foods and don’t provide your body with enough nutrients, it will be overloaded. Plus, such cleansing practices have been used by ancient cultures on an annual basis for example but you only need to look at long-term detox practitioners to see that this restriction and stress actually ages the body causing premature skin damage and thin, poor quality hair, never mind the likely damage to internal organs. Perhaps it is vain, but seeing this reality really helped me to let go of some of my lingering fears around certain foods.

Some examples of foods that I had written off as unhealthy which are actually very nourishing for the body and soul!

I think to finally let go of dietary rules and surrender to the unexplored territory that is your natural appetite, a key thing is to really explore this idea of control. Why do you need it and what does it really mean to be in control? My idea of control has shifted dramatically over the last few years. I used to feel in control when I ate clean and resisted my hunger. I now see control as taking my health into my own hands and making decisions based on what works for my unique body, rather than listening to the advice of others who claim to have found the holy grail in terms of food and lifestyle. It also helps to consider your idea of health and what it means to be healthy. For me health is a feeling, having energy, a strong and fertile body and feeling free to live my life and have fun. No restrictive diet ever gave me health in these terms but I never considered that at the time.

This post is perhaps a bit long and jumbled but I think it is really important to talk about this subject and I wanted to write without editing. I speak to clients and female friends and so many have been indoctrinated into some dietary cult or another. Whether it is an attachment to the low-fat, low-calorie diet and the idea of being skinny or whether it is an obsession with clean eating and having a cupboard full of supplements at home, it’s so unnatural and is so far away from true health. Breaking free of whatever dietary rules and restrictions you have become attached to is a personal journey and a decision that only you can take but I hope that my story at least helps you to see that there is another way to find health and it is one that can include chocolate!

Over to you…

Please leave a comment below if you have any thoughts on this topic, I’d love to hear your opinions and have a discussion. If you found this article interesting, please like this post and follow my blog to be notified when I post something new.

If you are looking for guidance, support and accountability on you health journey, please contact me or check out the nutrition and holistic health coaching packages I offer. I am a qualified Public Health Nutritionist and hatha yoga teacher and my specialty is helping women to balance their hormones and heal their body and metabolism after restrictive dieting. I would love to work together with you to move past any health blocks and get you feeling your best again!

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Can you get your period back following a vegan diet?

One of the questions I am often asked by women who are trying to heal from Hypothalamic Amenorrhea and recover their period is whether it’s possible to heal your hormones and regain a healthy menstrual cycle whilst still following a vegan diet. If you haven’t read my previous posts on the HA recovery diet and how I got my period back, I’d recommend to check those out first before going ahead with this one because I explain all about the factors that can cause your period to disappear or become irregular and the strategy to recover. This is a topic I have researched extensively over the years and I have personal experience with so I wanted to share my advice from a public health nutrition perspective.

So to return to the initial question: can you get your period back whilst following a vegan diet? The short answer is yes, it’s absolutely possible and I did it myself. After watching documentaries about the environmental impact of animal agriculture and the health benefits of a vegan diet I was committed and I chose to maintain my vegan diet whilst trying to recover my period. I did manage to get my period back after 4 months of going “all-in” with my diet and no exercise so it is definitely possible! However does this mean I recommend a vegan diet to my clients or that I believe a vegan diet is optimal when try to get your period back? Definitely not! In fact I am no longer vegan and although I have no regrets, if I could go back in time with the information I have now I would definitely choose differently. Here are a few reasons why…

1. Calories

One of the important factors for many women with Hypothalamic Amenorrhea is eating enough calories. When you lose your period due to an energy imbalance, i.e. not eating enough to support your activities, increasing your energy intake is very important. You can definitely do this on a vegan diet simply by eating more food but as many plant-based foods are more calorie dilute this can be a struggle! Especially if you eat a lot of fruit and vegetables, starchy carbs and legumes which all have a high amount of water and fiber, you might find that you get full before you consume the amount of calories that your body really needs. This makes a plant-based diet great for weight loss but not so much when boosting your energy intake is your goal.

Of course, you can add in more energy dense vegan foods such as nuts and seeds, nut butters, oil and processed foods which take up less space in your stomach and are easier on your digestive system, but in my experience, bloating and other digestive issues are likely even when consuming the minimum calorie intake for healing your hormones. Actually I had forgotten how it felt not to be bloated until I finally reduced the amount of fibre I was consuming from beans, vegetables and nut butters. If you are extremely committed to recovering your period on a vegan diet, you can opt for easy to digest foods such as bread or crackers with jam, processed cereals and plant-based milk. However, as I will come to in the next point, these are not the most nutritious foods and you might find that your body needs ALOT of them to satisfy your nutrient needs for healing.

2. Nutrients

Hypothalamic Amenorrhea is an issue primarily of energy imbalance, but as all foods contain both macro and micronutrients, not eating enough food can easily lead to nutritional deficiencies. Part of recovering your menstrual cycle is nutritional rehabilitation which means flooding the body with as many building blocks for repair as possible. Nutrients that can be difficult to obtain and absorb in a vegan diet include iron, calcium, vitamin A (retinol) and vitamin D. Under stress our bodies also use some nutrients at a much faster rate than usual. Yes, it is theoretically possible to eat a well planned vegan diet which meets all of the recommended daily amounts. However, we don’t have control of our internal processes and if digestion is compromised, which is often the case with hormonal imbalance, then we can’t be sure we are really absorbing and benefitting from all of these nutrients.

It’s important to reflect on your history with dieting and if your past experience with restricting your food intake or the types of foods you eat could put you at risk of nutrient deficiencies. Or if you are unsure and you have the budget you can also ask your doctor to run a blood test for the key nutrients. The problem with this is that, there may also be additional compounds present in animal products which we don’t yet fully understand and for that reason, I think it’s just not worth the risk. Personally, I would suggest that if you are determined to follow a vegan diet, it’s better to heal the body with a high nutrient, omnivorous diet then, once the body is healthy and functioning optimally, consider adopting a more plant-based diet.

3. Fat and cholesterol

In general, the vegan diet tends to be higher in carbohydrates and lower in fat compared to diets including animal-based products. In addition, the fats available in plant-based foods such as nuts, seeds and avocados are generally poly-unsaturated fats and there is some research to suggest that these fats are actually less supportive to metabolic health compared with saturated fats which are found in meat and dairy. Losing your period is commonly a sign of being in a lower metabolic state and so you really want to be eating a metabolism supporting diet to get your period back. I am by no means saying nuts and seeds are unhealthy and that we should avoid them, but when we want to send the body the signal that the famine is over and its safe to rev up the metabolism and reproductive system, we want to make sure we are consuming enough saturated fat.

Adding in more fat from coconut is a good step towards a more metabolically supportive vegan diet but getting more variety of fats and nutrients from animal based sources will take your diet to the next level. Animal fats also contain cholesterol which is another nutrient you want to be consuming when you are trying to get your period back. Often cholesterol is demonised and we are told to avoid high-cholesterol foods if we want to be healthy. But when it comes to hormone balancing and especially recovering from Hypothalamic Amenorrhea when hormone production is lower than it should be, having some cholesterol in your diet can actually be beneficial and speed up the healing process. Cholesterol is a building block for reproductive hormones such as estrogen and progesterone which are necessary for a healthy menstrual cycle and regular period. Cholesterol cannot be synthesised by plants and is only found in animal-based foods such as meat and eggs, therefore consuming even a small amount of these foods on a regular basis can support your hormone healing process.

4. Mental restriction

This is a tricky one because personally, adopting a vegan diet was what finally enabled me to let go of restrictive dieting and allow myself to eat an abundance of food. Because I was no longer focusing on choosing food to maintain a low body weight but rather on sourcing ethical food, it took the focus away from calories and allowed me to eat more. That said, once I finally decided to let go of veganism and re-introduce animal products, whilst still allowing myself to eat the amounts of food my body asked for, I experienced a whole new level of food freedom which I didn’t know I was missing, especially in social situations where I had always felt isolated being the only vegan. I think you have to be very honest with yourself about the reason you want to follow a vegan diet and whether there is a chance that a desire to restrict your food is influencing your decision.

Unfortunately, there are also many rabbit holes to fall down when it comes to the vegan diet which can lead to some pretty extreme dietary restriction: raw vegan, starch solution, high carb low fat, 80 10 10, vegan keto just to name a few! So while it is possible to regain your period on a vegan diet, I’d say that for a full mental recovery following a balanced diet that includes all foods is optimal. Coming back to the idea of safety, you want to create an environment of abundance to really allow your body to relax and heal and this means abundance both in terms of quantity and variety of foods. If you are 100% sure that you are choosing a vegan diet for ethical reasons only, you can support your body better by eating a varied and balanced vegan diet and not being seduced by the health claims of these more restricted diets.

Over to you…

So those are my thoughts on why a vegan diet is not optimal when trying to recover your period. I understand that for some, eating animal products is simply not an option so I hope the few tips for how you can modify your vegan diet to be more hormonally supportive were also helpful. Please like and share this post to support my channel and share with anyone who might benefit from this article.

If you are interested in this topic and would like me to talk more about my experience with getting my period back on a vegan diet or the process of reintroducing animal products back into your diet after long-term veganism, leave me a comment or drop me an email and I will do my best to help! If you are looking for guidance, support and accountability on you health journey, please contact me for information on the nutrition and holistic health coaching packages I offer. I would love to work together with you to get you feeling your best again.

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cycling exercise during period recovery

Can exercise stop your period coming back? 5 ways exercise can slow recovery

A common question from women trying to recover from Hypothalamic Amenorrhea is “can I exercise while trying to get my period back?”. I wrote about my tips for exercising during HA recovery but if you are thinking about taking a break and need some motivation, here are 5 ways exercise can work against your recovery.

1.Exercise burns calories which could otherwise be directed towards healing and repair of damage caused by dieting. The point of eating a lot more food during recovery is to flood the body with energy and nutrients to use for healing and repair. Exercise burns up some of these precious resources which will only prolong the healing process. Often women find it hard to meet the minimum recommended calorie intake for recovery and if you choose to exercise you should eat even more to compensate which can be a challenge.

2. Many women use exercise as a way to compensate for “over-eating” and it can be temping to start to move more when we allow ourselves to eat in abundance. We don’t want to exchange one control mechanism for another, we want to be completely free of all restrictions and compensations around food. We want to get to a place where we let go of any toxic beliefs around exercise and let go of guilt for resting. Exercising to make up for eating more is just another form of disordered eating behaviour.

3. Intense exercise is perceived as a stress by our hypothalamus, the brain master control centre. This means it can continue to feel it is unsafe to reproduce and not send the signal to restart our cycles. Although exercise is a good way to relieve mental stress, it is a physical stress on the body as it depletes glycogen reserves, increases the heart rate and damages muscle tissue. Exercise is healthy for a healthy body but if you don’t have your period you are not healthy right now and rest and recuperation will be your medicine.

4. For many women with HA, exercise has long been used as a way to manipulate their body and separating exercise from weight loss is difficult. We want to get to the point were we can exercise for fun and well being, regardless of the impact that it has on our physical appearance. If we continue to exercise during recovery, we might not do some of the mental work that is needed to fully break free of the weight loss mindset. It’s likely that you need to gain weight if you have lost your period and exercising could make this more difficult.

5. Exercise can be used as an appetite suppressant or a distraction from hunger. Exercise puts our nervous system in “fight or flight” mode when our body is stimulated and running on adrenaline which decreases hunger. You might find that you are more hungry on rest days because your body has calmed down and this is exactly what we want for healing. If you are hungry on a physical or mental level you should eat. Don’t fall into the trap of being “too busy to eat” as this will only delay your recovery.

Once you have recovered your period and have accepted your healed body, you might want to start exercising again from a much better headspace but at least it will be a conscious choice rather than because you feel you have to control your body in some way.

Over to you…

I hope this article gave you something to think about! It’s a personal choice whether you decide to stop exercising all together during your recovery. Women have recovered successfully from HA whilst still exercising but it is my opinion that we recover faster and more completely if we give our bodies chance to rest and fully repair.

  • Let me know in the comments, how do you feel about taking a break from exercise? Does it feel scary or a relief? For those in recovery, are you still exercising or taking a break?
  • If you are looking for support, guidance and accountability on your period recovery journey, please contact me for further information on the health coaching packages I offer. Together we will set you up with a plan to get your hormones balanced and you feeing your best mentally and physically.

Other posts you might like

exercise and hypothalamic amenorrhea

What is Hypothalamic Amenorrhea? Why have my periods stopped?

What is Hypothalamic Amenorrhea?

Hypothalamic Amenorrhea (HA) or Functional Hypothalamic Amenorrhea (FHA) is when a woman has no period for 6 months in a row or more, despite having no anatomical or disease-related reason for lack of menstruation. Functional means behaviour related and we will come to what those behaviours might be later in this post.

Primary vs. Secondary Amenorrhea

Amenorrhea is the medical term for missing periods or the absence of a menstrual cycle. HA and FHA are known as secondary amenorrhea, which is when a woman’s periods have stopped or she has missed several periods in a row. Primary amenorrhea is when a woman has reached reproductive age (usually considered to be 15 or 16) and her periods have not yet started. Primary amenorrhea can be due to genetic conditions affecting the ovaries, hormonal issues relating to the pituitary or hypothalamus glands or structural problems with the reproductive system. The most common causes of secondary amenorrhea are pregnancy, breast-feeding and menopause but it can also be due to birth control methods such as the contraceptive pill or implant as well as functional conditions such as Hypothalamic Amenorrhea.

Hypothalamic Amenorrhea symptoms

Aside from missing periods, there are many other symptoms which can occur with Hypothalamic Amenorrhea. I have listed some examples below although not all (or even any!) of these symptoms have to be present and every woman’s body is different.

  • Thinning hair or hair loss
  • Feeling cold, especially cold hands and feet
  • Excessive tiredness or low energy
  • Anxiety and depression
  • Low sex drive or no libido
  • Abnormal appetite
  • Low bone density or osteopenia

Hypothalamic Amenorrhea explained

**If you aren’t interested in the science-y part then feel free to skip to the next section!

Hypothalamic refers to the hypothalamus, an area of the brain sometimes called the “master controller”. The hypothalamus has many functions, the main ones being regulating hormone levels and maintaining stable conditions inside the body including temperature, blood pressure and appetite. It does this sending out correcting signals responding to changes in internal and external factors.

One of these signals relevant to HA is the release of Gonadotropin-releasing hormone (GnRH) which causes another gland, the pituitary to release Follicle-stimulating hormone (FSH) and Luteinizing hormone (LH) which are responsible for maturing a follicle in the ovaries and releasing it in ovulation which is the main event in the menstrual cycle. Watch the short video below if you want to learn more about how the hypothalamus and pituitary glands work together.

The ovaries are the reproductive organs which release the sex-hormones estrogen and testosterone which also play a role in regulating the menstrual cycle. The hypothalamus and the pituitary are connected to the ovaries along what is called the Hypothalamic-Pituitary-Ovarian (HPO) axis. In HA, there is disruption to the HPO axis due to some sort of stress on the body resulting in low levels of FSH, LH and estrogen. This means no ovulation and a missing period.

What causes Hypothalamic Amenorrhea?

There are several factors at play when it comes to missing periods:

  • Under eating, chronic or restrictive dieting or poor nutrition
  • Over-exercise, especially endurance sports
  • Low body weight or rapid/extreme weight loss
  • Stress and excessive worry

The typical woman suffering from HA is a type-A personality and over-achiever in all areas of life. Especially when this perfectionism extends to diet, exercise and body weight. Extreme examples are women who are constantly on a diet, restricting calories or types of foods and go running 7 days a week. Those who maintain a very low weight even though they are fighting against their body to stay there. Or women who work or study long hours expecting nothing but the best from themselves at all times.

But HA can also affect women in less extreme circumstances who might have lost weight in a “healthy” way or who have been accidently under-fueling over a long period of time (I’m talking to you busy working mums!). Or women who have gone through a stressful life transition. Basically our bodies are trying to keep us safe and alive by conserving calories during a stressful time.

Treatment for Hypothalamic Amenorrhea

There has been a steady increase in the number of searches for “how to get my period back” over the last 10 years. In the case of HA recovery the formula is pretty simple!

EAT REST RELAX REPEAT

  1. Eat plenty of food and I’m talking a surplus of calories
  2. Let go of any diet restrictions and consume all food groups
  3. Take a break from intense exercise
  4. Rest or focus on low intensity movement such as light yoga
  5. Remove as many stressors from your life as possible
  6. Take time to relax and de-stress every day
  7. Consider therapy to help with making the changes above if they feel challenging

Over to you…

I hope this article helped you to better understand HA and why your periods might have stopped. If you want to read more on how to get your period back and recover from Hypothalamic Amenorrhea, check out the posts linked below. Like this post and follow my blog for more like this!

  • Let me know in the comments, what is the most difficult part of the recovery formula for you?
  • If you are looking for support, guidance and accountability on your period recovery journey, please contact me for further information on the nutrition and health coaching packages I offer. Together we will set you up with a plan to get your hormones balanced and you feeing your best mentally and physically.

Other posts you might like


Information sources

Gibson S, Fleming N, Zuijdwijk C, Dumont T. Where Have the Periods Gone? The Evaluation and Management of Functional Hypothalamic Amenorrhea. J Clin Res Pediatr Endocrinol. 2020;12(Suppl 1):18-27. doi:10.4274/jcrpe.galenos.2019.2019.S0178

How I got my period back after 8 years of Hypothalamic Amenorrhea

I shared a story a while ago about how I “lost” my period and got it back (see my posts here) but I finally decided to make a video about this topic as I realised just how important it is to spread this message. I don’t know whether it is just the online circles I hang around in but I feel like hormonal issues are becoming much more prevalent, especially in young women. Menstrual disorders such as Hypothalamic Amenorrhea (HA) which is the absence of menstrual cycles due to stress or negative energy balancing in the body, are affecting more and more women as we strive to achieve the perfect body through restrictive diets and punishing exercise regimes.

I don’t think social media is helping as we now are faced with images of attractive women and messages of how to eat and exercise to stay skinny, youthful and beautiful whenever we open up our phones or computers. Often this is packaged up as health but is this truly the message being sent? I don’t think so. More like we are being shown an ideal which is unhealthy for most and unattainable for many. I’m sure that a good proportion of the women in the fitness industry are suffering inside, over exercising and restricting their diet to the point of physical deprivation and mental anxiety. Of course there are the exceptions but on the whole I think the fitness industry these days is pretty toxic.

Getting my period back after not menstruating for 8 years (!!) was a huge turning point in my life and is what sparked my passion for nutrition and yoga that I love sharing to this day. I am still interested in health, including eating well and moving my body but nowadays this is from a much more relaxed, intuitive place. I’m not fighting my body at every turn I’m just going with the flow. I am able to maintain a healthy body without depriving myself or running myself into the ground and my mind is sooo much calmer and happier for it. If you know anyone who could benefit from this message please feel free to share this video. Or if you are interested in working with me to rebalance your hormones and get healthy in a holistic, intuitive way then send me a message through the Work With Me page.

diet and hypothalamic amenorrhea

How to eat to get your period back: The HA recovery diet

If you have read my posts in the period recovery series on Why has my period stopped and how do I get it back? and What is Hypothalamic Amenorrhea? you will know that chronic or restrictive dieting is one of the major reasons for missing periods.  So what is the perfect Hypothalamic Amenorrhea recovery diet? What should you eat to get your period back of it has gone awry? In those posts I stated that “good food and lots of it” is the way to go. In this article I want to give a few more tips on exactly how to eat to get your period back.

How much should I eat to recover my period?

It is recommended to eat 2500 calories or more to recover from Hypothalamic Amenorrhea. Yes, even for those who aren’t exercising (and I don’t recommend that you do exercise if you are trying to recover your period). Your body needs to be in an energy surplus right now which means taking in more energy than you are burning through being alive and any activities you do. If you have been dieting for a long time, your body will have a whole list of things it wants to repair, not just your hormones, and this energy will go towards building healthy bones, teeth, hair and nails just to name a few!

I will stress though that this is a minimum and if you are hungry for more than this then you should listen to your body and eat. When I first started recovery I spent a good few months eating at least 3000-4000 calories a day because that was what my body needed. Sometimes way more than that. Did I gain weight? Yes! But again, that was what what my body needed. Over time my appetite settled down but even now I never eat below 2000 calories and I have maintained a healthy period for over 3 years. I don’t recommend counting calories long term but it can be a good idea in the beginning to get an idea of how much you need to eat. Especially if you have been under-eating for a long time, you will need to recalibrate your idea of a normal meal.

What should I eat to fix my period? What is the perfect HA recovery diet?

Especially in the beginning, it doesn’t matter too much where these calories are coming from, it is the energy that is most important. As a nutritionist of course I am all about eating well and getting plenty of micro-nutrients into your diet but this is something that should be done over the long term and what you do for a few months of recovery is less important. You can choose to re-feed with only “healthy foods” or you can choose to add in more “fun foods”. My recommendation is to get plenty of nutritious food into your body but don’t obsess over having a perfectly healthy diet. Make sure you eat foods that taste good and bring you pleasure. I mean, if you are going to eat lots of food and gain weight you might as well let go and enjoy it! 

(edit – see my more recent post on the best foods to eat to raise your metabolism and heal your hormones!)

Will eating more fats bring my period back? What about carbs? What is the best macro ratio for HA recovery?

The first question women often ask is do I need to eat more fats to get my period back. The answer here is maybe! Check what you are eating right now. Are you following a low-fat diet? Our bodies need  fats to function optimally and produce hormones so eating more fats could be exactly what you need. On the other hand, if you are following a high-fat low-carb paleo or keto style diet, adding more carbs may be the answer. Eating carbs produces an insulin response which helps our bodies feel safe that there is plenty of food around and come out of energy-saving mode.

I fully agree that these diets can be beneficial for overcoming certain diseases and provide benefits for otherwise healthy people, but if you have lost your period you are not a healthy person right now and something needs to change. So no, there is no specific diet or macro-nutrient ratio to follow, just make sure you are getting plenty of carbs, proteins and fats and listen to your cravings.  Trust that your body knows exactly what it needs and don’t be afraid to go with the flow.

What about liquids? How much water should I drink?

On that note, I want to talk about water consumption. Many of us fell for the myth that you need to drink lots of water to be healthy. We also listened to the same people who told us to eat less salt to be healthy. For many of us with a perfectionist, all or nothing mindset we took this too far and drank several litres of water per day and ate hardly any salt. This is a recipe for disaster! We need salt to maintain a healthy water balance in our body and drinking too much water can flush out electrolytes leaving us feeling cold, dizzy and “washed out”.

If you have been doing this, I recommend experimenting with reducing the amount of water you are drinking and increasing your salt consumption. This is something I only learned way after my period recovery journey but it has been extremely beneficial for my overall health. I learned this from reading book Eat for Heat, a book written by Matt Stone, an expert on raising metabolism. He describes a symptom of restrictive dieting that I experienced myself – needing to pee all of the time as well as a low body temperature. Especially at the beginning of recovery, or if you are feeling very cold, replace all zero calorie drinks including water and diet soda with things like milk, juice, smoothies or even sports drinks containing electrolytes and glucose. Your body actually needs the salts and sugar to properly absorb the water which explains why plain water often feels like it “goes straight through you”. You can even add a pinch of salt to every glass if you are really struggling wit hydration. If you notice yourself peeing less frequently, feeling warmer, especially your fingers and toes, and sleeping better then you know you are on the right track to recovery.

Does it matter when I eat during recovery? Can I get my period back whilst intermittent fasting?

There is also is the question of when to eat? Again, there is no strict rule on this but consistency is key. You can eat 3 square meals or you can graze throughout the day. As long as you are getting in plenty of calories it doesn’t matter how you do it. What I will say is not to let yourself get too hungry as low blood sugar is perceived as a stress by the body. If you are getting cranky, anxious or panicky before your next meal you have probably left it too long and should think about adding an extra snack before you get to that point. Often 3 meals with 3 snacks is recommended as a good eating structure and if you have no clue then this can be a good place to start.

One thing I don’t recommend is intermittent fasting. Again, there is some research showing fasting to have lots of health benefits but it is really not a good idea in recovery. If you want to practice intermittent fasting I would suggest to do no more than 12 hours fasting e.g. 7am to 7pm eating window. This gives your digestive system a break to heal and repair but doesn’t leave you going for long periods during the day without food. Personally I got really hungry at night during my recovery and sometimes I would wake up during the night starving and need to eat. It really depends on where you are coming from, how long and how intensely you have been dieting. So, do what you need to and don’t set any rules as really anything goes!

Can I recover my period on a vegan or vegetarian diet? What about gluten-free?

Another question women ask is if it is possible to recover on specific diets such as vegan or vegetarian, gluten-free. The answer to this is yes it is possible! However, I would recommend to examine why you are following this diet and if it is a way for you to continue to restrict then maybe it is time to reconsider. I personally recovered my period on a vegan diet but later decided to incorporate animal products back into my diet when I realised that this was still a way for me to control my food intake and keep my eating disorder alive. If you are following a particular diet for ethical reasons or due to a health condition then this is fine, just make sure you are allowing yourself to eat plenty of food, not restricting any macro-nutrients and find suitable alternatives for foods that are off-limits so that you don’t feel deprived mentally.

What if my diet is limited by digestive issues? Can I still get my period back on a restricted diet?

If the reason you are avoiding certain foods is due to digestive issues, it is for you to decide whether you want to add them back into your recovery diet. If you have allergies or intolerances then by all means stay clear of foods you are sensitive to. However I will say that many people on restrictive diets find that they develop food sensitivities over time and end up eliminating more and more foods from their diet. This is a sign of your digestive system shutting down and is a signal to increase the quantity and variety of foods in your diet not to continue to restrict further. I know that for me personally after following a high fruit vegan diet for over a year, I initially struggled with stomach pain, bloating and gas when adding grains and legumes back into my diet.

Unfortunately it takes time for our stomach acid, digestive enzymes and gut microbiome to re-establish after a period of “starvation” and it can take a while to settle out. Again, this is where eating processed foods comes in handy as they are much easier on our digestive systems. Things like crackers or rice cakes with nut butter, jam, molasses or hummus spread on top were so helpful in the early days of my recovery. I also ate a lot of cookies (dark chocolate hobnobs mmmm!), cereals and sandwiches and found they digested really well. Later on I drifted back towards a more whole foods diet but still ate plenty of these foods on a daily basis. The best thing is to listen to your cravings and experiment freely.

Do I have to eat processed food to get my period back?

What I will say is that processed foods are your friend and there is no need to be afraid of them. Foods such as bread, crackers, pasta, nut butters, milk, cereals and jams are easy to digest in large quantities and will help you to get the calories you need into your body without over-stressing your digestive system. Basically you want to increase the energy density of the food you are eating i.e. more calories per volume. The reason that a whole foods diet is so successful for weight loss is because your body can feel full on fewer calories due to the higher amounts of fibre and water in foods such as fruits and vegetables. This is great for people who need to lose weight and overcome conditions such as diabetes and heart disease but you are not one of those people. You need to give your body the energy it needs to repair and feel safe again and in this case processed foods are extremely helpful.

Something that helped me with adding “fear foods” back into my diet was realising that a healthy system is a robust one that can digest and thrive on a wide range of foods, not one that can only function on a very specific, limited list of foods. The aim of the recovery process is to rebuild a healthy metabolism so that your body can function optimally again. A person with a healthy metabolism can consume a lot of food and has energy to live an active fulfilling life. Visualise what you want from your recovery journey and focus on that every day to help you get through difficult choices ♥️

Over to you…

I hope you found this helpful and feel confident in how to eat to get your period back. Like this post and follow my blog for more period recovery content like this.

  • Let me know in the comments, what is the most difficult part of the “recovery diet” for you? And what is your favourite food that you added back in since starting recovery?
  • If you are looking for support, guidance and accountability on your period recovery journey, please contact me for further information on the nutrition and health coaching packages I offer. Together we will set you up with a plan to get your hormones balanced and you feeing your best mentally and physically.

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Why am I so interested in hormones? Part 2 – veganism, PCOS and orthorexia

Unfortunately after I graduated I slipped back to some of my old ways. I was still struggling with gastritis and other digestive issues and doing endless research online to find the “perfect healing diet”. This is where I found veganism, specifically the high-carb low-fat vegan diet. I started following all of these Youtube channels with skinny, shiny women promoting this diet where you can eat as much as you want and as long as it is vegan and low fat you won’t gain weight. I dived straight into this whole-foods based diet. I was convinced I was doing the right thing for myself as well as the planet and the animals. My diet took on this new moral value instead of simply being a way to control my body.

On one hand it was great as after years of calorie counting and restriction I finally let go and allowed myself t eat as much as my body wanted. This meant loads of fruit, potatoes, grains etc. At first I felt amazing with this new found freedom and I genuinely believed I had found the golden ticket. However, in reality my eating disorder had just morphed into something new that I didn’t recognise: orthorexia nervosa. This is an obsession with eating healthy food to the point where it controls your life. I might have been allowing myself to eat more but food was still taking centre stage in my life. I spent so much time reading and watching videos/ documentaries on the vegan diet, talking about veganism, writing about veganism, taking photos of my food for instagram etc..

At the time it was fun and I genuinely enjoyed it. It’s crazy how eating disorders can shift and manipulate you. I know my parents were worried about me at this time thinking that I had switched from one restrictive disorder to another but I couldn’t see it. I was in denial and so defensive if they ever brought it up. I gained this self-righteousness that I was following the way and they just didn’t understand. I tried not to be preachy and annoying but I definitely was! I was always the odd one out at social events and had to bring my own special food. I pretended that it didn’t bother me but of course it did. I started to feel so isolated and dived into the online world and groups of vegans where I could feel like I belong. This only pushed me away from my real life friends and left me feeling insecure and lonely.

Around this time I also got back into exercise as a way to control the stress from my new graduate job. Again I thought that this time was different because I was weight lifting instead of spending hours on cardio machines. But I was still using exercise as a way to manipulate my body, following fitness influencers and trying their workout programs to look like them. I was still choosing to go to the gym instead of socialising and still pushing myself to exercise when my body was crying out for rest. By this time I was struggling with insomnia and feeling exhausted ALL of the time but instead of letting go and allowing my body to heal I continued to exercise on a daily basis using pre-workout and coffee to drag myself through.

So it won’t come as a surprise when I tell you that my periods disappeared again (if you could count the couple of feeble periods I had as them returning). After a year I was back in the doctors office and this time something showed up on an ultra-sound scan that I hadn’t seen before. Small cysts over both of my ovaries. With this and blood test results which showed low estrogen and elevated testosterone, I was diagnosed with PCOS and the doctor told me I might never be able to conceive naturally. This was such a bombshell I literally cried for days afterwards. I was angry at myself thinking that my behaviours had caused this and I was screwed for life.

My doctor recommended that I took birth control pills to regulate my cycle but I knew straight away that this wasn’t something I wanted. It just didn’t seem to make sense to add extra synthetic hormones into my already imbalanced system. Plus I knew that it would be a fake period and was really only masking the problem. Once I’d calmed down I (again) turned to the internet. This time looking for natural ways to heal PCOS. I found an amazing community where omen were healing PCOS naturally via a plant-based diet. As I was vegan already I was like bring it on and jumped straight in to the 8 week program. 

This was only fuel for the fire of my eating disorder. Of course in the mindset I was in this was exactly what I wanted to hear and I carried on down my orthorexia path with my food choices getting stricter and stricter over time. I spent months trying to do various detoxes and cleanses – raw food, fruit diets, smoothie cleanses.. Foods that I had previously thought were healthy under the high-carb low-fat diet banner such as bread and pasta now moved into the “unhealthy” category. I became more and more attached to my healthy food choices so that it became part of my identity to be the “health nut”. I rewired my brain to think that ordinary foods were toxic for my body and I became afraid of them.

Am I saying that veganism is unhealthy or “orthorexic”? No!! Am I saying that exercising and wanting to tone up is unhealthy? Again, no!! What I am saying is that the mindset I had at the time was unhealthy. I was over-controlling and the reasons behind my choices were out of fear and anxiety about what would happen if I chose otherwise. Maybe you’re reading this and you think well I do these things and I’m perfectly healthy. Maybe that’s true and if it is then good for you. However, I know that there a a whole bunch of girls out there (guys too but this is aimed at women) who are trapped in this cycle of obsessive thoughts. The easy access to information that the internet brings only makes this worse. You only have to look at the number of “what I ate today” and body transformation videos on Youtube to see this collective pre-occupation with food and fitness.

In Part 3 I will talk about what finally motivated me to recover and what this process has been like for the last 5 years.