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The amenorrhea o Absence of menstruation is one of the main problems suffering from many women today. This usually occurs as a result of a very aggressive energy deficit with an aesthetic purpose, together with various nutritional deficiencies in food and achieve a fatty percentage below 16-14%.
If you feel identified and you fail to recover your menstrual cycle, pay attention to the following 3 strategies that will help you improve your current situation:
TRAINING
It will be essential that you perform strength training. This will favor the construction of muscle mass and decrease the loss of bone mass (problem associated with amenorrhea). In addition, training strength will allow you to eat more and rest better.
Regarding cardio, my recommendation is that you do not abuse cardiovascular work. You can include it, but always at the end of strength training or on different days and no more than 2 times per week. This is because it interferes with the processes of profit and bone gain, especially if a hypocaloric diet is followed, in addition to generating stress on the organism itself.
In summary, less time spends in the Cardio del Gym area and more in the free weight zone. Physical activity is highly recommended, but when you are looking to recover the period, limit yourself to the minimum effective dose, since going from that will not improve your health.
NUTRITION
The female reproductive system requires a lot of energy for proper functioning. If we do not give the right nutrients and remain for a long time in an energy deficit and with very low fat levels (<14%), this system will suffer. It is in this precise omento that the macronutrients and the nutritional density of each food acquire greater relevance. Then I propose a recommendation of each macronutrient:
- Proteins Consume between 1.8 and 2.5g per kilogram of body weight.
- Since we need fat and cholesterol to synthesize sex hormones, my recommendation is to increase fats to 1-1.5g per kilogram of weight.
- Carbohydrates. There is no magic number, but as the idea is to raise the consumption of fats and protein, my general recommendation is moderate in carbohydrates. It will be important to consume both fruits and vegetables, cereals, tubers and legumes and carbohydrate sources.
STRESS
The axis between the hypothalamus, the pituitary glands and the suprarelanes glands is an essential part of the neuroendocrine system. Control the response to stress and regulate multiple processes of the organism. When this axis is mismatched, the repercussions can alter the menstrual cycle.
Numerous studies show how the use of therapies aimed at improving the ability to relax and change the attitude and the way of seeing life can recover reproductive function. Do not underestimate the power of your mind.
It can also be a good idea to reduce the intake of stimulating drinks and improve sleep hygiene.
As a last recommendation, if your fat percentage is very low and you already follow the above recommendations without result, Maybe you must win some fat.
I hope you liked the article. If you want to know more about the 3 strategies that I have included or why gain fat if this does not work, do not hesitate to contact me HERE.
