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Macros in Hypothalamic Amenorrhea Recovery

Macros in Hypothalamic Amenorrhea Recovery

Macros in Hypothalamic Amenorrhea Recovery

Recovering from Hypothalamic Amenorrhea involves careful attention to your diet, ensuring that you provide your body with the necessary nutrients it needs to regain a healthy menstrual cycle. In this post, we'll discuss the importance of carbohydrates, fats, and proteins, and how to balance them effectively in your diet.

Carbohydrates: crucial for Hypothalamic Amenorrhea recovery

Why Carbs?

Carbohydrates are essential for your body, acting as its primary energy source. They are crucial for your brain's function as they contribute to the production of serotonin, a neurotransmitter that boosts mood. Adequate carb intake is vital for supporting daily activities and bodily functions, including menstruation.

How Much?

Aim to include carbohydrates in every meal and snack. Ideally, around 50% of your daily intake should come from carbs. This ensures a steady supply of energy throughout the day.

Good Sources of Carbs

Don't overcomplicate your choices. Your body can use a variety of carbs, so listen to your cravings and give your body what it needs. Some great sources include:

  • Bread

  • Potatoes

  • Pasta

  • Quinoa

  • Chickpeas

  • Fresh fruit

A Note on Fiber

While fiber is a type of carbohydrate, it isn't used or stored as energy. Excessive fiber can cause bloating and gut distress, and it's linked to lower estrogen levels and anovulatory cycles. High fiber intake can also lead to the excretion of estrogen rather than its absorption and recirculation, which can exacerbate Hypothalamic Amenorrhea symptoms. So, it's best not to overdo fiber consumption.

Fats: Building Blocks for Hormones

Why Fat

Fats provide the necessary building blocks for hormones like estrogen and progesterone, which are crucial for regulating the menstrual cycle. They also support the creation of healthy brain and nerve tissue. A diet low in fat can be detrimental to reproductive health, especially for those recovering from Hypothalamic Amenorrhea.

How Much

About 30% of your daily intake should come from fats. This supports hormone production and overall health.

Good Sources of Fats

If you're wary of fats, start by switching from low-fat to full-fat dairy products. Other excellent sources include:

  • Butter

  • Red meat

  • Oily fish

  • Oils (such as olive oil)

  • Avocados

  • Nuts and seeds

Proteins: Essential, But in Balance

Why Proteins

Proteins are crucial for synthesizing hormones, enzymes, neurotransmitters, and antibodies. They also support muscle, skin, hair, and nail health. During the luteal phase of menstruation, the need for protein increases to help build the endometrial lining in preparation for possible pregnancy. However, in Hypothalamic Amenorrhea recovery, it's important to ensure that protein intake doesn't overshadow fats and carbohydrates.

How Much

Around 20% of your daily intake should come from proteins. This helps maintain balance without compromising other essential nutrients.

Good Sources of Proteins

You probably already know many good sources of protein, such as:

  • Chicken

  • Eggs

  • Seafood

  • Beans

  • Full-fat dairy products

  • Red meat


Macros in Hypothalamic Amenorrhea Recovery? Balancing your intake of carbohydrates, fats, and proteins is crucial in recovering from Hypothalamic Amenorrhea. By ensuring that around 50% of your daily intake comes from carbs, 30% from fats, and 20% from proteins, you can support your body in restoring its natural functions and regaining a healthy menstrual cycle. Listen to your body, nourish it with a variety of foods, and don't be afraid to make adjustments as needed to support your recovery journey.



You don't have to go through Hypothalamic Amenorrhea 
Recovery alone

If you're missing your period due to under-fueling, over exercising and/or stress I am here to help you heal. I have deep knowledge that I combine with an actionable approach. I would be thrilled to help you recover your period, and thereby fertility, regardless of if it has been missing for a few months or several years.

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