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After many years of not having a period and working with hundreds of women, here’s my personal and clinical experience on how to get your period back naturally.
It starts like this: one month, you don’t get your period.
You know you aren’t pregnant, so your missing period doesn’t seem like a big deal. Truth be told, it’s kind of convenient.
But then one month turns into three, and then six. Suddenly you can’t remember when your last period was. Is this really ok?
For thousands of women, this is how hypothalamic amenorrhea (HA) begins. And while it happens to many, it’s not normal. The good news is, losing your period often has a clear root cause, and there are things you can do to recover and get your period back naturally.
Jump to:
What is Hypothalamic Amenorrhea?
Hypothalamic amenorrhea is a condition where normal menstrual cycles stop due to eating too few calories, working out too much, or stress (and often due to a combination of all three). Your hypothalamus is an area in your brain that controls reproduction. When your body receives signals that it is under stress, your hypothalamus stops stimulating the release of reproductive hormones that control menstruation.
Aside from not getting your period, hypothalamic amenorrhea is a sign your body doesn’t have all the resources it needs to function properly. With energy in a deficit, your body will shut down what is considers to be unnecessary functions, including your menstrual cycle.
At its root, hypothalamic amenorrhea is a condition of energy imbalance. You’re putting out more than you’re taking in, and your body sees this as a stressor. Research shows stress is a powerful inhibitor of reproductive function. When our body is under chronic stress, it downregulates hormone production, including sex hormone and thyroid hormone production.
While losing your period is often the first sign something is wrong, it can lead to long-term issues down the road.
Causes of Hypothalamic Amenorrhea
Typically, there are a number of different factors that contribute to hypothalamic amenorrhea. Here are some of the causes:
- Emotional or physiological stress
- Long term caloric restriction
- Poor nutrition
- Low body fat (note: this is highly individual)
- Exercising too much
- Having a disordered relationship with food or an eating disorder
Is It Your Weight?
A common myth about hypothalamic amenorrhea is it only happens to college athletes or those who are suffering with eating disorders who are very lean or underweight. But the truth is, it can happen to anyone who winds up in an energy imbalance.
There’s no magic number—be it hours of exercise per week, body fat percentage, or weight—that will make you lose your period. It is completely individual to you and your body.
While having a lower body fat percentage can play a part, you don’t have to be underweight according to the BMI chart to lose your period, you just need to be under the weight that is right for you. This means even a “healthy” weight can trigger hypothalamic amenorrhea if it is too low for your body.
In fact, the majority of women I meet who lose their period think they’re just “being healthy.” If this is what happened to you, remember: it’s never healthy to lose your period. When your period is missing, it’s a sign that there is some imbalance in your body.
Why Losing Your Period Matters
When you’re of childbearing age, a regular menstrual cycle is an important indicator of your health. In fact, according to some experts, your menstrual cycle is your 6th vital sign.
Losing your period is like a big, blaring siren warning you that your body is experiencing an imbalance. Even if right now, the only symptom is your period missing, hypothalamic amenorrhea is a sign that there is a bigger issue going on.
It can occur alongside hormone imbalances, hormonal acne, and thyroid disorders, and adrenal dysfunction.
Even if you don’t want to have kids now or ever, your body needs a menstrual cycle for healthy hormone production. Ovulation is necessary for the production of estrogen. If you’re not ovulating, estrogen levels will drop and your risk of osteoporosis and stress fractures increases.
The bottom line is that women of childbearing age need to be ovulating regularly to stay healthy. When your period has gone missing, there is a root cause, and that root cause is likely creating other dysfunction in the body.
Hypothalamic Amenorrhea Diagnosis
If your period unexpectedly disappears, you should always talk with your doctor. Don’t just assume it’s hypothalamic amenorrhea (or anything else).
There’s no blood test or scan that can tell you if you have it. Instead, it is diagnosed through exclusion. To determine if you have it, your doctor will first need to rule out other causes of missed periods:
- Are you pregnant? This one is pretty self-explanatory, but it should always be ruled out first.
- Do you have PCOS? Polycystic Ovarian Syndrome is another major cause of missing periods and irregular ovulation, but it’s not the same as HA (and they don’t usually occur at the same time). PCOS is a disorder caused by excess androgens, where HA is caused by energy imbalance.
- Are you using hormonal birth control? Some hormonal birth control methods (like the Pill, ring, shot, and hormonal IUD) can cause you to stop bleeding entirely, even during the “placebo week.” But the absence of bleeding you might have on the Pill isn’t the same as HA, as HA is about the absence of ovulation, not just the absence of blood.
If you and your doctor conclude you do have hypothalamic amenorrhea, the next step is to start making shifts that will allow you to get your period back naturally.
What About Birth Control?
After you’ve been diagnosed with hypothalamic amenorrhea, your doctor might suggest starting hormonal birth control pills. Unfortunately, this does nothing to solve the root issue.
I’m just going to be honest: this makes absolutely no sense.
The hormonal birth control pill works by stopping ovulation, but if you have hypothalamic amenorrhea, you’re already not ovulating.
All the Pill might be able to do is give you a monthly “pill bleed,” which is not the same as a true period caused by ovulation, and doesn’t have the same health benefits.
And even if you do get a “pill beed,” it doesn’t mean it’s resolved. Remember, hypothalamic amenorrhea is caused by an energy imbalance. Taking hormonal birth control does nothing to fix the root cause, it simply gives your body synthetic hormones to create a bleed.
If you’re struggling to get your period back after the pill, check out How to Stop Taking Birth Control (Without Side Effects).
How to Get Your Period Back Naturally
If I had to sum up how you can heal hypothalamic amenorrhea in one sentence it would be: eat more, exercise less.
Because it is caused by an energy imbalance, the only way to get your period back naturally is to correct that imbalance. The energy imbalance is a major source of stress, which is shutting down hormone production. Stress has a profound impact on your endocrine system, and unless you deal with the root cause of the stress and the imbalance, you won’t be able to reverse hypothalamic amenhorrea.
It’s also important to remember that eating too little puts your body in a state of nutrient deficiency. So, if you’ve been chronically cutting calories and working out a ton, your body isn’t going to have the raw materials needed to create and secrete hormones. There are other functions that take priority, like the stress response, which is why your body shuts down your menstrual cycle.
The fastest way to recover from hypothalamic amenorrhea is to stop intense exercise and eat above your calories needs.
Think of the energy imbalance like a big, deep hole. Not only do you need to stop digging it deeper, but you also have to fill it back in. That’s why eating not just enough calories for your daily needs—but a surplus of calories—is so important.
You can take a more moderate approach, too by reducing exercise and slowly increasing your calories, but it will definitely take longer to recover this way.
Gaining Weight
No matter which option you choose, you will most likely need to gain weight in order to heal your hypothalamic amenorrhea.
Gaining weight is completely OK. Doing so doesn’t mean you’ll be less healthy (in fact, it means exactly the opposite), less worthy of a person, or that you’ll be less happy.
If your period went missing while you were pursing a certain weight you thought you should be, it’s important to recognize that your health and happiness is not a destination. Weight loss doesn’t equate to improved health, and there isn’t a linear relationship between leanness and happiness.
Very few women can reverse hypothalamic amenorrhea without gaining some body fat. Yes, even women who are at what most people would consider a “healthy weight” may have to gain weight to get their period back.
For most women, you’ll need to get back to the weight you were at the last time you had a period, and you may have to even go above that.
There’s no set number or body fat percentage to strive for, but you’ll know you’ve gained enough weight when you get your period back. Essentially, you are trying to get to a place where your body knows there is enough energy available, hormones have the nutrients they need, and cortisol is within normal ranges.
What to Eat
When it comes to healing hypothalamic amenorrhea, food quantity is more important than anything else. You’ve got to have enough food to fill that hole back in.
I recommend 2,000 calories a day as a minimum for women who are already healthy. Supplying your body with quality nutrients is the entire basis of my book, Coconut and Kettlebells. If you lost your period, 2,300 – 2,500 calories per day is a good place to start.
You don’t have to track calories, and you should never stop eating if you’re still hungry. That being said, if you’ve been undereating for a long time, you might need to count calories temporarily just to be certain you’re eating enough.
After food quantity, the most important food for healing hypothalamic amenorrhea are carbohydrates. In fact, according to Dr. Lara Briden, even if you’re getting adequate calories, undereating carbohydrates can trigger it for some women.
Yes, some women can eat a low carb diet without losing their period. But just because it works for them, doesn’t mean it works for you. Here are some of my favorite nutrient-dense carbohydrate sources:
- Potatoes
- Sweet potatoes
- Jasmine or short grain brown rice
- Squash
- Quinoa
- Oats! Try oatmeal, oat flour pancakes or waffles, coconut milk overnight oats, etc.
- Vegetables
- Fruits, including bananas, berries, apples, and more!
- Sprouted or sourdough bread
Food Quality
Yes, food quality matters. But, you might benefit from adding more calorie-dense (and dare I say refined) foods into your diet.
Taking the stress out of eating and exercise is what this is really all about. You shouldn’t be stressing about making the “right” food choice all the time. Try and listen to your body, eat what you’re craving when you’re hungry, and stop when you’re full. Sometimes you might eat too much or too little, but that’s all part of the journey.
Exercise
The amount of exercise that can trigger hypothalamic amenorrhea is all relative. What’s too much for another person might be OK for you, and vice versa.
In general, if you’re wondering if what you’re doing is “too much,” it probably is. When in doubt, do less. This is especially true for longer-duration cardio, like running.
There will be time for more exercise when you’ve recovered from hypothalamic amenorrhea, but any intense exercise or cardio will add stress. While workouts are stress relieving, intense exercise literally breaks down muscle tissue requires energy.
The best exercise you can do while trying to get your period back naturally is the simple, gentle, and joyful stuff: walking outside, yoga, swimming, and hiking are all good options.
The only rule is it has to be fun and feel good. If you’re exhausted after a long day, and your body is begging you to lay down for a few minutes, that outside walk is going to do more harm than good.
Mental Health
To heal hypothalamic amenorrhea, you have to be willing to change what you think of as healthy and start taking action to encourage a healthy body image. That can be scary, especially if you’re a type-A kind of person who thrives on order and control. In fact, type-A personalities are the ones who are prone to experience it.
It can feel like throwing caution to the wind. When else has anyone ever said you should eat MORE and exercise LESS to become more healthy?
The truth is, a lot of what our culture calls “healthy” is really based on appearance. True health has nothing to do with what your body looks like, how many hours you exercise per week, or what you body fat percentage is.
How do so many of us end up spending weeks, months, and years chasing after a specific weight or size? The diet and fitness industry thrives on making you feel shame for how you look. In order for you to buy into the next diet, program, or product line, you must believe you need to be something else in order to be happy.
And so, the majority of the marketing you’ll see from diet and fitness brands is laced with shame. It’s designed to make you believe there is something wrong with you, and that it needs to be fixed (with their special product, of course).
Consider this: there isn’t actually anything wrong with your weight if you’re happy and healthy and can do the things you want to do. You don’t actually need to get rid of your cellulite. And having a “flat” belly doesn’t make you more worthy of a person.
How Long Does It Take?
The more “hardcore” you go in exercising less and eating more, the faster you can expect to get your period back.
In general, the amount of time it takes to heal hypothalamic amenorrhea usually correlates with how long your period has been missing (and how long you were undereating and over-exercising before that). But, in most cases, it can take anywhere from 3 to 6 months. If your period has been MIA for years, it probably is going to be on the longer end of that.
If you’ve been eating more and exercising less for more than 6 months and your period still hasn’t come back, the first thing to do is get real with yourself.
- Are you really eating enough, consistently?
- Have you cut back on exercise enough?
- What else in your life could be creating excess stress for your body?
You should also check in with your practitioner again. It may just take longer for you to recover your period. I have heard from women who have required 2+ years of consistently working toward recovery to regain their period—often by finally doing things they thought they’d never do.
What to Do When You Get Your Period Back
It finally happened: you got your period back!
It’s incredibly gratifying to recover, but as soon as you get it back, you’re going to be thinking about something else: what do I need to do to keep this from happening again?
If you immediately go back to your former exercise routine and restrict your caloric intake, you will lose your period again. This is because your body responds to stress in a very specific way—by stopping mensuration—and that response will not change.
Once your period returns, I recommend slowly increasing your exercise over time while maintaining your caloric intake. Just keep in mind, your old habits weren’t healthy and you don’t want to return to them. If anything happens to your cycle during this time—it becomes lighter, longer, or disappears again—reduce the intensity of your training and ramp it down until your period normalizes again.
Eventually, you should find a “sweet spot” where your body can exist and be in balance. When you reach this state, it’s important to continue to balance hormones naturally long-term. Always be aware of how stress can impact your period and your hormones.
Rethinking Health
Treating hypothalamic amenorrhea requires you to completely reevaluate everything you’ve been taught about health.
I know how scary and uncomfortable it is to have long-held beliefs questioned. But know this: when you heal your HA, you will develop a much more powerful, true knowledge of what health is for you.
It’s not easy, but it’s so worth it.
Want more resources and insight regarding recovering from hypothalamic amenorrhea? Check out the following podcast episodes:
#039: Amenorrhea and Getting Your Period Back
#094: PCOS and Hypothalamic Amenorrhea, Pooping Concerns, & The Copper IUD
Diet Versus Nutrition, Post Birth Control Amenorrhea, & Overworked and Overtired
Jenni says
Noelle, I went “all in” near the end of May and got my period back around the 4th of July! However, I am still waiting on my 2nd period and am 7 days late so far… I haven’t gone back to exercising yet, so I’m worried to what is going on. Do you have any insight to the 2nd/3rd periods? Thanks so much!
Noelle Tarr, NTP, CPT says
Jenni! Congrats! I know this is easier said than done, but fight the urge to over analyze it. Things will be inconsistent for awhile. Keep doing what you’re doing!
Elina Feldmane says
Hey, i started loosing weight in March 2019, i was exercising and eating very bad and my period ended in june and all summer i exercised and eaten low in calories i went to doctor in October because i didn’t get my period back. The doctor write me some hormone medicine ( that was low in hormone medicine it that makes sense)and some vitamins said that i need to eat more and exercise less Which i did and get my period back in December and January and then i started exercises again and now again I don’t have my period and i eat 1500 kcal in a day mby lil bit less and I exercise some time… what should i do??
Noelle Tarr, NTP, CPT says
Definitely follow the advice in this post and listen to my podcasts (linked above). I give some guidance for understanding how to get back into working out at the end of this post. You’re definitely eating too little energy for your body, and when you start working out, your body is in a major deficit and it’s causing hypothalamic amenorrhea. Treat your body with kindness and eat enough! Hugs to you!
Nour says
Hi Noelle!
So I’m 14, and my last period was in August..
I was in a calories defecit diet and i stopped in October 11th after i discovered that i’m an underweight..
From October 11th to now, i’ve been eating more and i gained some weight following a 2000 cals diet..
Well, there’s no sign of my period yet..
But i was wondering, if i keep gaining weight with that diet and get my BF over 14%, will i gain them back?
And Thanks in advance ☺️
Noelle Tarr, NTP, CPT says
Hey Nour! It’s possible. I would recommend working with a trusted medical provider so you have some data on your hormones and other biomarkers.
sherel says
hi Noelle, I am 16 and I have lost my period for almost 4 months now . In the past I ate
about 1200 – 1400 calories per day and workout 6 times a week after 3 – 4 months of doing the same I lost my period in the month of feb 2021 , in the month of march I reached to your links and episodes and started eating about 2400-2600 calories and workout 5 times a week I dont do hitt or cardio now but I do low intensity weights . but I yet didnt get my period back do I need to do something more or am i doing everything wrong . please reply Noelle please
Noelle Tarr, NTP, CPT says
You’re doing everything right. Keep moving forward—sometimes it just takes a little more time than you’d expect.
Emma says
hello noelle ! I haven’t got my period for 3 months . During summer I have lost 6 kg and I think this is the reason , but since school started I have been eating more and I have gained almost all the weight I had lost . Still my period isn’t comming . Please could you tell me something more specific what to do .
Noelle Tarr, NTP, CPT says
Hi Emma! I wish I had a magical solution, but often times it just takes more time. I have a lot of podcasts about this topic, check out the Well-Fed Women podcast and click on “Hypothalamic Amenorrhea”.
KC says
Hi, Noelle! I love this article!☺️ I’ve read other articles that say women require 75-150 grams of carbohydrates to get their period back. When I count my carbs, I was wondering if I should count them as net carbs or total carbs?
Noelle Tarr, NTP, CPT says
Hi KC! “Net carbs” is sort of diet culture term that doesn’t have relevance when considering this topic. Why do you feel like you need to be counting carbohydrates? Truthfully, I wouldn’t recommend counting carbs if you’re trying to get your period back. Eat more, and eat plenty of carbohydrates with each meal.
Claire says
Hi Noelle,
You mentioned 2300-2500 is a good place to start but that I may need to go higher. How do I know if this is the case? I am 5’11 and very active (but after reading this I’ve decreased my exercise from 6 heavy days to 4 lighter days.) My period has been MIA for just over 3 months. I’m trying to get 2500 but it’s hard, logistically with work/fitting eating into my schedule and mentally it’s a hurdle. But if I need to go higher I will try to. Any suggestions for how to know if i should?
Noelle Tarr, NTP, CPT says
If you’re struggling with HA, and previously had a very high activity level, that’s definitely a sign you should be at 2500.
emmanuelle says
Hello!I am 14.I lost my period a while ago because since quarantine(march) i have lost like 10-15kg.I was restricting myself a lot but this month i started to eat when im hungry and how much i want.I weighed myself and i hadnt gained any weight(i even lost some).Is this a. sign that i should up my calorie intake?Will i gain any weight and how much??Please please respond and give me advice
Noelle Tarr, NTP, CPT says
Hi Emma! It’s likely that you’ve lost more weight than is good for your body. You definitely should consider working with a professional to make sure you’re eating enough!
meils says
i recently went to the doc for my check up (i’m 16) and it turns out i am under weight. i have been under a lot of stress recently, and have stopped eating as much as a result. i haven’t gotten my period since april but durning that time i was doing track, so i thought it was a part of that. i haven discussed the period much with my doc because we are focusing on gaining weight first, but do you have any advice? this post helped a lot!!!
Noelle Tarr, NTP, CPT says
All of my advice is in the post! I also recommend listening to the Well-Fed Women podcast!
Tasha says
Hi,
I am currently on my journey to get my period back. I have a bad past of restrictive eating and have finally had enough. I have jumped up from eating 1400 caloiries to 2000 and on my third day doing this am so uncomfortable. I don’t feel like i’m digesting anything properly, my stomach is very inflamed and i am very bloated.
I am wondering how long this initial sense of being uncomfortable is going to last? i am so worried about how much noticeable weight i am going to have to gain.
Thanks
Noelle Tarr, NTP, CPT says
Trying going a bit slower to let your digestion adjust. Are you taking a probiotic or digestive enzymes? It might be worth working with someone on this journey who can help you set a plan!
Edna says
Since 3 month I haven’t get my menses pls what I’m I suppose to do now
Katie says
Hi, Noelle, this was a very helpful article! I’m 16 and 5’3-5’4″and started an extreme restriction phase over the summer (from over 1000 calories to only 700 a day) and stopped in around October because I finally realized it wasn’t sustainable for me. I haven’t had my period since June, and I’ve gained back 1 pound more than my original weight (~96 lbs). How long will it be until my period comes back? I try to eat healthy (currently 1100-1500 cals a day, not sure, I don’t count calories anymore) and do light/moderate exercise every day, so should I eat more?
Noelle Tarr, NTP, CPT says
Hi Katie! I’m so glad you’re making changes in the right direction! I would recommend not tracking your weight (1 pound doesn’t really mean anything, and weight can fluctuate quite a bit day to day). You also do need more calories (1800+). Please feel free to reach out to my Nutritional Therapy Coaches for personalized help!
Issy says
Hi there, I have gained a significant amount of weight this past year due to stress and binge eating, my last period was around May 2019. I’m now eating much healthier and losing weight but I am extremely anxious because my period is not coming back and I’m genuinely so scared it will never. My doctor says when I lose weight it should come back but is there anything I can do? How long will it take ? ;(
Noelle Tarr, NTP, CPT says
What exactly about losing weight is going to make your period come back? I know of no research that shows any significant association between weight loss and regaining a period. What is the exact reason your period has disappeared? It sounds like you need to figure out the root cause first. Find a new doctor you can team up with that is on your side and is willing to do necessary testing.
Tessa says
Hi, Noelle! Love the article but I was wondering if it is possible to get your period back only by eating more while continuing the same exercise routine. Because I have a horse and can’t just stop working with him. I have also been eating 2500-3000 cal a day for the past year or so (my BMI is around 17,5 and I’m 16) and still don’t have my period.
Noelle Tarr, NTP, CPT says
Maybe! But in my experience, you’ll really only delay any sort of hormonal regulation + getting your period back. It will either take a lot longer to come back, or you won’t get it back and will eventually have to stop exercising.
Liv says
Hi! I was wondering how long I should wait after I get my first period back to slowly start working out again and possibly decreasing my intake, as what I am eating right now is just too much to continue on for a long time. I feel bloated and very full each day, but I’m going “all in” and really trying to get it back! So ya, I was just wondering how long I should wait before trying to slowly go back down again and start working out more. Thanks
Liv says
Also, how should I do it? Start by doing 1-2 workouts per week and maybe taking away a snack each day that I don’t necessarily need? Lmk, thanks again!
Noelle Tarr, NTP, CPT says
Hi Liv! I would wait until your cycle has returned for 2-3 cycles, then experiment with low intensity workouts 1-2x a week. It will be a totally new experience for you and you relearning your body’s cues.
Megs says
I have been restricting somewhat i.e intermittent fasting, and my period is already 6 days late. I have noticed that every time I start dieting/ losing weight I have to ingest an excess of calories to just get my period again. I am at a healthy weight already and thought I was just imagining it, and giving in to PMS cravings. I usually like to control what I eat… but won’t get a period when I am at a certain weight 🙁
Tamzin says
I am 16 and haven’t had my period for almost 2 years. For around 6 months I went through a phase of eating only my evening meal on day and skipping the next day of food entirely. I decided to stop this and began to slowly increasing my calories. Not long after this I joined a boxing club and a gym and was training 7 days a week sometimes twice a day. I have recently quite boxing and now weight train just 5 days a week. My calories got up to 2000 but I was gaining weight at and extreme weight so now are 1700 but i’m wanting to loose some body fat. Should stop from reducing them further? Also my BMI and blood is all fine. I’ve gone from 6st 6 to 7st .
Noelle Tarr, NTP, CPT says
Outside of the advice above, I’d really recommend working with a professional on this. Seems like there are some patterns, deep rooted believes, etc. that are driving your actions and might negatively be impacting your health.
Hanna says
Hi I’m 14 and for the past year/9months I’ve had an ED so I haven’t had my period since august. I’ve been trying for about a month to eat more but I find it really hard to remember why to eat more (ofc I always know deep down) and I never thought I’d say this but I REALLY want by period back. Also my cup-size went from European B to barely an A, any tips? Also reading this helped so much!
Noelle Tarr, NTP, CPT says
Yes! Please see a therapist. The underlying cause here is an eating disorder. Please get help.
Issy says
Hi there sorry for the confusion, the research I have done shows that having extra weight Means your body produces more Estrogen, one of the hormone that regulates the female reproductive system and this affects how often we have periods and when they stop. I’ve been told that I can correct the imbalance by losing the weight to achieve a healthy bmi. I did go to a doctor and she ran tests and said the best thing for me was just to lose weight, but I had a few more questions that’s why I can here, What are your thoughts on this??
Noelle Tarr, NTP, CPT says
So you have estrogen dominance? Have you gotten any hormonal testing done? Sounds like there are a lot of assumptions here? Just want to make sure you’re making changes based on what you know is going on in your body. Here are my thoughts on Estrogen Dominance and how to solve it (weight loss isn’t the answer).
Ella says
Hello! I have haven’t had period for ~4 years, and am making some changes. I am eating 2500+ calories per day. I love lifting weights and really don’t want to give it up but I reduced from 6 days to 3 days a week. I feel a lot of guilt doing any activity during recovery because of what some people say but surely it should be fine right? I feel rested and less stressed overall. Do you think it is right to fear people into not exercising while getting their period back? I have no problem eating more and have already gained ~10lbs.
Noelle Tarr, NTP, CPT says
It’s really all individual to you. I recommend doing restorative movement until your period returns.
Rachel says
Hi! I was wondering if anyone could help me. In september I sarted a major dietary restriction. I lost 17 Kilos in a few months(but i was a little overweight) and I haven’t had my period since november. However, I no longer make such a restriction, and I eat a little bit of everything, but I still go on without having my period, and I’m only two kilos underweight. Could you tell me how can I recover mu period? Thank you and sorry for any english mistakes!!!
Noelle Tarr, NTP, CPT says
Hi Rachel! There are a lot of things that play into this, so it’s impossible for me to know exactly what’s going on with you without knowing more. I would recommend following some of the general recommendations in my post above (eating more, moving less, etc.) If you’re underweight, that’s likely playing into it.
Georgie says
I really enjoy weight lifting and I been through phases of bulk and cutting. In my bulking phases my period tends to return but in my cutting phases my period tends to disappear. If my body tends to stop my period as soon as I’m in a deficit is there a healthy way to cut without losing your period?
Currently as the gyms are closed and because I’ve been eating my way through lockdown I’ve gained a bit of fat. I haven’t been to the gym for 4 months and my period still isn’t in sight. Is there a healthy way to regain and keep your period as well as lose fat?
Noelle Tarr, NTP, CPT says
First, no, if your period disappears when you’re underfed, then that’s not going to change. This does happen for a lot women. In terms of getting your period back, unfortunately, it can be because of a lot of different things, and simply getting back to the last weight you were when you had it may not be enough. Your body needs to know it’s safe and not under stress. Stay the course!
Cesca says
Hi Noelle,
I started working out about a month and. A half ago, pretty hard core 45 minute workouts mixture of HIIT and resistance full body. I had my period 2 weeks into this and now I have got this months. I am a week late, so I have stopped exercising, only walking and have upped my calories (but I find it so hard to eat more as a I am not hungry!). Do you think I stand a chance at getting my period back next month, if I continue to up my calories and only exercise 3 times a week?
Thanks in advanced, I’m so upset I’ve always had a regular period 🙁
Noelle Tarr, NTP, CPT says
Yes!
Claire says
Hi again! I definitely agree I need to get 2500. Do you have suggestions on how I can know if I should go even higher than 2500? I guess my concern is that after I recover from HA I don’t want to be stuck with a habit of eating too much.
Noelle Tarr, NTP, CPT says
Unfortunately, there isn’t an easy answer on this one. It’s going to take a little trial and error on your part, and TRUST. Eating more and nourishing your body (when it’s been undernourished) isn’t getting into the habit of eating too much. It’s eating enough and what your body needs. Once you unlearn the idea that you need to be eating less, exercising more, and dieting all the time, you will naturally come to a place where you’re nourishing your body with what it needs long-term.
Sam says
Hey Noelle,
I lost my period in the beginning of the lockdown. Back then I acted around 1700 calories a day. I am 17 years old and 1,77 m. I lost 4 kg and my period disappeared. Now I finally really want to get it back! How many calories should I eat? I am kind of active like I bike and surf a lot. Also for the time I have lost my period I think 3-4 months did it do permanent damage to me?
Thank you very much!
Noelle Tarr, NTP, CPT says
Hey Sam! I’d really recommend starting with all the recommendations above. Luckily, since it happened so recently, your chances of getting it back quickly once you up your calories are good!
Tia says
I’m really upset–I haven’t had my period for around a year and a half. I lost it in May 2019 because I had an eating disorder. At the time I was eating between 1200-1700 calories as a tall 16 year old girl.
I was sedentary throughout my life and throughout my eating disorder, but I started weight lifting and running a few months ago. As someone who used to say “I’d rather starve than ever exercise” I’ve found exercising really empowering. I’ve also gained some weight back so I’m no longer underweight.
I kept mental track of my calories for a while and eventually got up to 2300 but now I don’t track anymore and I’m sure I’m eating more, maybe 2500-2800 a day because I eat whenever I’m hungry plus desserts (eg I had a bowl of cereal after lunch today)… and I still don’t have my period. I feel hopeless. I don’t know what to do anymore. Got any tips?
Noelle Tarr, NTP, CPT says
Give it time, and listen to all the episodes on the Well-Fed Women podcast about hypothalamic amenorrhea for encouragement and insight! You’re doing the right things.
Ava says
Hi! I lost my period about 6 months ago… I do want to get better and I try to hype myself up for it. Thinking about it, I get excited about recovering, but in the moment I can’t seem to eat enough. Any advice?
Noelle Tarr, NTP, CPT says
Listen to my Well-Fed Women Podcast for encouragement and mindset tips!
C says
Dear Noel, I’m a big fan of you and Well-Fed podcast.
I took the pill since I was 15, for 10 years and since I stopped, 2 years ago I don’t have a period. Never had an ED, just always been naturally thin, but was super stressed and a over exercised. I’ve understood I had to fix that, and I that gaining weight helps… but now I don’t even recognise myself at the mirror.
Still no period. But, big increase in CM for the past weeks. I wonder if this is a sign I’m in right direction and also wanted to ask if there is a possibility to loose, not all, but just some of this weight when recovered. Again, no bad relationship with my body, just not “natural” for me to be like this!
Thank you so much <3
Andrea says
Hello Noelle! Great blog with helpful information. I myself am currently experiencing HA or so I believe. For reference my last period was on September 2020. I think I’ve lost it due to the fact that I realized that I have been bloated for most of my life and decided to do something about it. I have always been “lean”. I’m 5’4 and used to weigh108lbs but ever since I had that realization I began to count my calores, intermittent fast and cut down significantly on processed food. I am now at around 98lbs! I realize I have to eat more in order to get my period back becase the absence of it is no joke as it is an indication that my body is not properly functioning but just the mere thought of seeing my weight go up by a few numbers seems scary. Also, P.S: is it just me or are lots of people during quarantine obsessing over food???
Noelle Tarr, NTP, CPT says
Andrea! YES!! When people feel out of control, they tend to try to exert control in other areas. Becoming obsessive with your body size, food, and exercise is a common coping mechanism. For you, I applaud you for your self-awareness! Yes, women need body fat for proper hormone function. Your body is likely experiencing chronic stress from the undereating, fasting, etc, which can lead to decreased hormone production and thyroid function, and your low body weight is likely resulting in low estrogen. I think you could also benefit from this article: The Adrenal Fatigue Myth: What’s Really Going On and How to Treat it. Also, I’ve talked SO MUCH about hypothalamic amenorrhea in my podcast, Well-Fed Women. Come on over and hang out with us! 🙂
Tasnia Hossen says
Hi I’m Tasnia and I’m 14 years old, turning 15 in April. I started my weight loss journey last years April (when lockdown had started) n lost 13kgs (29lbs) in about 11 months (as it is March 2021 today). In terms of exercising, I just walk 10,000 steps everyday, however I’ve done the Chloe Ting 2 weeks challenge in December 2020, and that was pretty much the only exercise I’ve done.
My eating diet started of pretty healthy. All I did was cutting off some sweets and fizzy drinks. However, I started to discover about counting calories and restricting. I slowly begin to decrease my calories intake and right now it’s 400-600 kcal per day. I also fast for 23 hours and eat those 400-600kcal in 1 hour since the beginning of 2021 because I realised that if I allow myself to eat, then I go over my calories (which is 600 kcal) and that makes me feel very guilty. No one in my family knows that struggle with this, I’m scared to talk to about it. My parents have started to notice how I’ve lost some weight, but I just said that I’m fine and there’s nothing wrong.
By the way, my height is 5’3 feet and I currently weight 43kgs (I used to be 56kgs last year when I started my weight loss journey). Now to the thing I’m concerned about: my period. I’ve missed two of my periods so far and in two weeks if I don’t get my period, then that would be my third missed period. I’ve kind of come to realise that what I’m doing is wrong, my diet is very wrong, but I can’t stop, it’s satisfying for me to see the number on the scale drop down. I don’t want to gain weight, it’s one my worst fears.
Noelle Tarr, NTP, CPT says
Hey Tasnia! It sounds like you’ve really starved your body of nutrients and food, and it’s responding by reducing sex hormone production. I’d recommend seeking help immediately with a professional (therapist or a nutritional therapy practitioner) who can help you back peddle and work on nourishing your body, balancing hormones, and supporting a healthy body image. If your period is missing long-term, it will lead to many other complications I don’t want you to have to deal with later on in life. Hope this helps! You are definitely not alone!
Sam says
Hi. Please help me. I haven’t gotten my period in three months and I’m really scared. I don’t know how to tell my mom. I have been exercising more and I have been eating less dessert I’m really sacred could you please help.
Noelle Tarr, NTP, CPT says
Please follow all of the advice above—eat more calories, reduce exercise, and tell you mom/show her this article. Hugs to you!
Carmen says
Hi Noelle 😊 I’m 21, haven’t had my period for 2 years now and finding this article very helpful, it resonates with me so much. I understand every one’s different, but do you think it’s possible to get it back and still exercise?
I used to workout 5-6 days a week, weightlifting and HIIT, and I guess I was not eating enough. I’ve upped my calories and gained some weight since last summer but still haven’t got it back, so now I’m reducing exercise, doing just 3 workouts a week and some yoga. I really enjoy working out, so I was wondering if you think it’s possible to get my period back if I still do workout?
Thank you so much angel
Noelle Tarr, NTP, CPT says
Hey Carmen! Congrats on putting in the hard work and making those changes! I know it’s not easy and takes a complete shift in mindset. I would say possibly, but it’s going to take longer to get your period back. Definitely keep it more gentle.
Claude says
Hi, I’m trying to get my period back and I’ve really reduced excercise and eating with no restrictions. I just feel like I’m gaining loads of weight (ik it’s healthy for me and I have to) but I haven’t got my period and it feels kinda pointless you know, I just don’t know what else I can do
Grace says
Hi Noelle,
I’m just wondering after getting back my period can I still lose weight at a slow/healthy rate. Because I previously lost weight very rapidly and lost my period. If I gain back the weight and get back my period will I be able to lose the weight again but this time losing the weight very slowly without losing my period again? Pls reply
Noelle Tarr, NTP, CPT says
Hi Grace! That all really depends on your unique stressors and physiology. Most people end up losing their period because their body is at a weight that is unnaturally low for them. So if you’re at a weight that is healthy for your body, you should be able to maintain your period.
Rosy says
Hello, are there specific healthy carbs to get the period going again??
Noelle Tarr, NTP, CPT says
Try starchy tubers like potatoes, rice, fruit, etc.
sara says
I dont want to gain weight. Isn’t there any other way? Can I just add carbs but staying in a healthy caloric deficit? & there are ppl who are under weight but still have their periods. I have been eating too much now. I dont wanna put on too much weight. Previously I had lower weight than this but had my periods. People suggest some seed cycle. Can I do that? I know a person who got their periods back just through that remedy & they still work a lot & eat less. But the only difference is that they eat whole foods. While I previously replaced whole food with veggies.
It just showed symptoms when I started to stress about my weight goals. Previously I was fasting, not counting calories & walking etc.But didnt lose my period.
P.S. I think cutting out carbs caused me to lose period. But I’ve never eaten sufficient protein.
Noelle Tarr, NTP, CPT says
Unfortunately Sara there’s not. It’s basic physiology, and starving your body of calories and nutrients is going to result in loss of period and imbalance hormones.
Lulu says
Are there any foods I can eat, that might speed the time it takes for my period to come back?
Noelle Tarr, NTP, CPT says
I would really focus on eating enough carbohydrates and calories overall.
Makayla says
I am a high school student and lost my period a year and a half ago due to eating between 1000-1500 calories a day as well as doing workout videos and walking. I began eating more, but also increased my exercise along with that until the point where I was taking 30,000 steps a day, and I thought I was eating “enough” but I wasn’t. Over the past 6 months, I have slowly reduced my exercise (now it is hardly anything) and have slowly gained a significant amount of weight because I have allowed myself to eat what I want. I feel like I am in a healthier position, but my period has not returned. I have had a bit of discharge show up, but nothing else too significant. Are there any other signs I can look for to know when my period will return?
Noelle Tarr, NTP, CPT says
You are doing all the right things, and the discharge is a great sign! It typically takes a little longer than you’d think for your period to come back. Your body has to play “catch up” of sorts to understand that it’s safe and has enough resources. I wouldn’t be surprised if it returns shortly!
Friely says
Hello Noelle!I have been undereating and overexcercising for two months!In the first month of overexcercising my period came…but it didn’t come this month and I’m concerned.I stopped dietieting and i have been trying to eat a lot of calories and i also have stopped exercising.(2000-2500 kcal a day).Do you think it will take me a long time to get my period back?I know there is no straight answer but I hope it comes back soon.Frankly,thank you so much for creating this article!It’s really helpful!
Noelle Tarr, NTP, CPT says
I’m so glad it’s helpful! Truthfully, since you noticed it so quickly and took swift action to reverse it, I think you’ll get your period back pretty quickly. Be patient… you’re doing an awesome job!
Friely says
Hello Noelle!Thanks to you ,today my period came back!I can’t believe it!Honestly,I cannot thank you enough!This article helped me immensely…it was eye-opening!Thank you so so much!Have a wonderful day!
Noelle Tarr, NTP, CPT says
So happy to hear that! Thank you for sharing!
Rebekah S. says
I just wanted to add a comment that some people need more food than others – according to online TDEE calculators I was eating over maintenance while I was counting daily and losing weight. I currently maintain on about 2500 calories while 5’7 137lb and less active than I was before (maybe 5 full hours of exercise a week right now?)
You’ll also note I’m not that thin, and my bodyfat’s probably around 25%. I think it must be a combination of life stress and losing 12 pounds throughout this year (2022). My last period was about 115 days ago and it ended after 2 days (they’re usually 5-9 days). HA is usually diagnosed as missing 3 full periods so recently passed that mark… my avg caloric intake never went below about 1950 calories.
Abuga Lydia says
I have enjoyed reading this health lessons
Brilliant says
I am a 16 year old and haven’t gotten a period in almost 2 years…but would there be another way?? I’ve heard ginger tea and seed cycling help.
Noelle Tarr, NTP, CPT says
Unfortunately, the only way is to deal with the root issue. I’d highly recommend getting it regulated now and doing the work to set you up for success for the rest of your life. Nourishment first!