“How do I get my period back?” is a question that is repeatedly asked in my practice, but the answer isn’t always as straightforward as you might think. There are a few different reasons why you might have lost it in the first place, which is why my goal is to help you understand better what might’ve triggered the loss.
A few factors that can cause a period to stop are hormones, lifestyle, medications, and natural changes in the body. You need to understand the specifics of each one so you can confidently identify which one is causing yours to stop.
Once we’ve identified the root cause, we’ll look at how to get your period back by nourishing your body and supporting the recovery process.
Reasons Why You Might Have Lost Your Period
Medications
Medications such as hormonal birth control, antidepressants, blood pressure drugs, etc., might also lead to missing your cycle.
Natural Life Changes
Natural life changes, such as pregnancy, breastfeeding, perimenopause, menopause, or premature ovarian insufficiency (POI), are temporary reasons why you might be missing your period.
Hormone Imbalances
Some medical conditions can cause missed periods. For example, PCOS (Polycystic Ovary Syndrome), Thyroid disorders, pituitary tumors, and chronic conditions like celiac disease, diabetes, or Inflammatory Bowel Disease (IBD) can significantly impact your menstrual health.
Lifestyle and Stress
If you’re dealing with lots of emotional or physical stress, have gone through extreme weight loss, do excessive exercise, or deal with obesity, these can also cause you to miss your period, as they can alter your hormone levels and block or stop ovulation.
The good news? By changing your day-to-day habits, you can likely get your period back if you currently experience any of the conditions above or are going through any of these situations.
Changes to Help Restore Your Period Naturally
Through day-to-day changes, you can naturally restore or regulate your menstrual cycle. You can do this in two ways: through nutrition and lifestyle & activity. However, remember that sometimes nutrition and activity changes aren’t enough; if you don’t notice improvement after some time, you may need a professional to help you get to the root cause of your missed period.
Below are two areas you can focus on, along with brief tips for each:
Nutrition
- Eat enough calories
- Skip restrictive or low-carb diets
- Eat healthy fats
- Get the nutrients you might be missing
Lifestyle & Activity
- Cut back on high-intensity workouts
- Find ways of managing chronic stress
- Work on prioritizing sleep
- Aim to maintain a moderate body weight
Restoring your period takes patience and consistent care. You need to give your body the fuel, rest, and support it needs to set a strong foundation for your hormonal health.
Nutrition and Foods That Support Hormonal Balance and Menstrual Cycle
Food and nutrition are essential for hormonal balance; whole foods are the best way to support it. They help stabilize blood sugar, which provides the building blocks for hormone production.
Some essential foods you should incorporate into your diet include:
- Fatty fish and omega-3s: salmon or sardines.
- Cruciferous vegetables: broccoli, kale, or cabbage.
- High-fiber foods and legumes: lentils, chickpeas, or quinoa.
- Healthy fats and oils: avocado, walnuts, or extra virgin olive oil.
- Quality protein: eggs, lean meats, Greek yogurt.
- Fermented and probiotic food: kefir, sauerkraut, or kimchi
- Greens and berries: spinach, celery, and blueberries
Being mindful of what you eat is key to regulating your hormone health and helping you get your period back.
The Effects of Stress and Rest in Cycle Recovery
While proper nutrition is vital, managing stress and getting enough sleep are equally powerful tools for restoring your period. Here are some effects that lots of stress and poor sleep can have on your missed period.
- High Levels of Cortisol: When you’re under a lot of stress, your cortisol levels rise and affect your body’s metabolic functions.
- Low Levels of Sex Hormones: High cortisol lowers estrogen and progesterone in women, which can lead to irregular periods.
While stress can affect your body in many ways, these hormone shifts directly affect your period. So, how can you recover your cycle by resting and lowering your stress levels? Good rest and lower cortisol levels can shut down the continuous fight-or-flight mode your body may be in and allow it to return to normal functioning.
FAQ’s
How to get my period back naturally?
To get your period back, you first need to identify the root cause of why it is missing. Then look at your nutritional habits, sleep quality, and stress levels, and make sure you are getting the vitamins and minerals your body needs. If you’re not sure where to begin, it’s always best to meet with a professional so we can guide you on the right path for your specific needs.
How long does it take to get your period back after losing it?
Getting your period back may take between 3 to 6 months of proper changes to your sleep, nutrition and stress to get your period back after losing it. Be patient and know it may take longer depending on your specific health background, but you have to make sure you are taking the necessary steps and getting the professional help you might need to work towards getting it back.
How to get your period back as an athlete?
To get your period back as an athlete, focus on three things: eating plenty of calories, not skipping carbs, and fueling your body adequately. Change up your training, make sure you give your body enough recovery time, lower your stress levels, and get support from experts; don’t try to fix it on your own.
How to get your period back after losing it from stress?
To safely work on getting your period back, you must have a few things in mind. First, rule out other reasons for your missed period; second, make sure you’re nourishing your body. It’s also important to cut down on high-intensity exercises because this can aid in triggering higher cortisol levels, which is ideally what we need to lower, not just physically but also psychologically. But most importantly, you have to be patient because every body is different and each journey is specific to the person that is going through it.
Ready to Take the Next Step to Get Your Period Back?
There’s no one-size-fits-all approach to nutrition. Your story, your body, and your needs are completely unique.
Here at Kate Brock Nutrition in Washington, D.C., I understand that. I am a Certified Nutrition Specialist and HAES-aligned nutritionist who supports ALL women on their path to healing. Whether you’re recovering from disordered eating, period loss, binge eating, navigating body image struggles, or balancing hormones, I’m here to meet you where you are and help you take the next step forward.
Learn more about my services here, or you can book a complimentary call with me here.
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