A woman normally menstruates every 23 to 35 days. If she is on a child-bearing age and not pregnant but missed to menstruate for three or more consecutive periods, she may have secondary amenorrhea. On the other hand, primary amenorrhea, also called delayed menarche, happens when there is no first menstruation by the age of 13 or 16.

Primary amenorrhea is common among very athletic and underweight teenage girls. Delay in menstruation may also be caused by genetics, chronic illness, psychological issues, and delayed puberty. Secondary amenorrhea on the other hand, can be due to pregnancy, breastfeeding, stress, frequent strenuous exercise, rapid weight loss and chronic diseases. 

Amenorrhea can be associated to serious health problems including calcium loss in bones, endometrial hyperplasia, and heart disease. Most medical concerns related to it can be reversed through adequate nutrition. Loss in bone density which can lead to osteoporosis may not be reversible but can be prevented from further aggravation through proper diet as well.

Take these strategies to attain normal and healthy menstrual cycle:

• Eat a balanced meal.Balanced meal is always recommended to everyone to prevent any diseases. Our aim is to restore your good nutrition as balanced meal contains the macronutrients needed by the body to sustain its function.

• Consume adequate protein. When you consume less calories than what you need, your body burns muscle protein for energy which in turns causes wasting. With less muscle, bone become weaker and prone to fractures.

• Don’t avoid all fats. No all fats are bad for our health. There are healthy fats coming from fish, eggs, nuts, seeds and avocado which provide essential fatty acids, helps in the absorption of vitamins A, D, E, and K, and nourish the endocrine system.

• Eat calcium-rich foods. Calcium helps in maintaining bone density. You may get calcium in consuming dairy products like milk, yogurt and cheese are calcium-rich foods, small fishes, tofu and dark-green leafy vegetables.

• Achieve a healthy lifestyle. Healthy lifestyle is equally important with nutrition in bringing your menstruation back to normal. Attain a healthy weight with less strenuous exercise. Ease your mind and have some relaxation to relieve stress.

The key to reverse amenorrhea is to address its causes as early as possible for better chances of recovery. Start now with better nutrition and lifestyle!

(BLVMEstrella)

References:

Amenorrhea. (2019). Retrieved from: https://www.health.harvard.edu/a_to_z/amenorrhea-a-to-z

Can Diet Help Manage Amenorrhea? (2014). Retrieved from: https://foodandnutrition.org/may-june-2014/can-diet-help-manage-amenorrhea/

Food for Amenorrhea? Nutrition for Amenorrhea, Osteoporosis and Bone Health. (no year). https://rbitzer.com/food-for-amenorrhea-nutrition-for-amenorrhea-osteoporosis-and-bone-health/

Let’s Talk About Amenorrhea (Period Loss). (2021). Retrieved from: https://jessicasepel.com/lets-talk-about-amenorrhea-period-loss/?fbclid=IwAR0Sjv1wb5gywSD60cPCrL2X2Be_8REDgiMWh_apwIMICywYtRt6sCBjJXY

Nutrition Tips for Women with Amenorrhea. (2012). Retrieved from: https://www.femaleandmaleathletetriad.org/nutrition-tips-for-women-with-amenorrhea/