As a result of diets, starvation, a severe restriction of caloric content,or the exclusion of certain types of food, a deficiency of vitamins and microelements inevitably occurs. Let’s see how it may affect your period.
Nutrients and a Woman’s Body
Vitamins of the B group have a significant influence on hormonal balance. For example, vitamins B2 and B6 are necessary for the production of sex hormones, while B9 (folic acid) regulates the length of the menstrual cycle. By the way, B vitamins act synergistically, which means they work well together.
Vitamin E ensures the normal functioning of the female reproductive system, slows the aging process, improves skin elasticity, and strengthens hair and nails. In gynecology, vitamin E is widely used to normalize the menstrual cycle and treat infertility in cases of hormonal disorders. It is a fat-soluble vitamin found naturally, mainly in vegetable oils. Therefore, a sharp reduction in the amount of fat in the diet inevitably leads to vitamin E deficiency.
Magnesium helps maintain optimal progesterone and estrogen levels, relieves premenstrual syndrome (PMS), and reduces swelling before and during periods. In addition, magnesium levels decrease during stress, and diet and sudden weight loss are significant stressors for the body.
Vitamin C also affects the level of female hormones. As a result, Amenorrhea can occur as a result of its deficiency.
In addition, with a sharp weight loss, there may be a lack of zinc and selenium in the body, which is manifested by mood changes, depression, and menstrual cramps. Adding additional doses of zinc and selenium into the diet helps improve mental health, reducing sweating and premenstrual acne.
Why Can Menstruation Disappear When Losing Weight?
Subcutaneous fat plays an important role in maintaining normal hormonal balance in the body. With a sharp change in the percentage of subcutaneous fat in women, the amount of such sex hormones as estrogen and progesterone decreases. As a result, egg maturation is disrupted, and menstruation becomes irregular up to their complete absence for a long period.
The normal percentage of adipose tissue in a woman’s body is at least 17-20%. To see the abs, you need to reduce it to 10-12%. It is with this ratio of adipose tissue that problems with the reproductive system might start. In women over 45, this can lead to premature menopause.
Cycle disorders can also be observed with prolonged restriction of fats in food. If you have lost your period after the diet, reconsider the diet. For the normal functioning of the reproductive system, your daily diet should contain at least 40% fat. Introduce foods rich in healthy fats into the menu to maintain a normal hormonal balance. These are nuts and seeds, avocados, vegetable oils, and fatty fish (salmon, mackerel). These foods contain omega-3 fatty acids that will improve your reproductive health and normalize your cycle.
It has also been found that people whose diet is deficient in omega-3 polyunsaturated fatty acids are more prone to mood swings and depression.
Can Sports Affect the Period?
Cycle failures can be caused by long series of regular hard workouts. Therefore, professional athletes are more likely to experience failed periods.
The fact is that with increased muscle growth and a simultaneous decrease in the percentage of subcutaneous fat, a change in the hormonal background can occur, which in turn leads to malfunctions of the menstrual cycle. However, this can hardly happen with a woman who works out 3-4 hours a week and has a healthy diet.
How to Normalize Menstruation after Losing Weight
If your periods disappear after losing weight, you need to restore hormonal balance to regulate the cycle. But first, you need to go to the gynecologist and have the necessary examinations to rule out possible health problems. These tips might help as well:
- Make sure your daily diet contains at least 40% fat. In general, to maintain good physical shape, this ratio of macronutrients should be 30% protein, 30% fat, and 40% carbohydrates.
- Introduce foods rich in omega-3 polyunsaturated fatty acids into your diet.
- Take a multivitamin/mineral supplement to compensate for the micronutrient deficiencies resulting from the diet.
- Adhere to a healthy sleep schedule – take at least 7-8 hours of sleep, and bedtime should be no later than 22:00-23:00.
- Be sure you restore properly after workouts and control your stress levels.
