HA: Eat More, Exercise Less, Stress Less
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Published Jul 20, 2016, Updated Jun 26, 2020
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Sharing my experience with hypothalamic amenorrhea and where I’m at with it right now.
Exactly one year ago I wrote about dealing with post-pill amenorrhea. At the time I had been off birth control for about 10 months and hadn’t regained my cycle. I initially thought my body just needed time to get back on track after being on the pill for such a long time, but after some blood work I was diagnosed with hypothalamic amenorrhea (HA).
My doctor’s main recommendation was to eat more and exercise less. As a health coach, personal trainer and healthy living blogger this was crazy talk to me. I thought what I was doing for the past 10 years was super healthy so how could my body not be working properly? After being upset (with a WHY ME, I’m not even THAT skinny attitude) for a few days I took his advice to heart, scaled back on exercise, stopped running and started eating whatever I wanted without worrying whether or not it was healthy. The “eat everything” mindset was fun for a while, until I gained about 7 lbs in two weeks. My clothes became uncomfortably tight and I was unhappy with how I looked and felt.
A few months later a new fitness studio called OrangeTheory opened in Richmond. I decided to try it, LOVED the workouts and started going 3-4 times a week, taking 3-4 days of rest. OTF is a lot of running and high intensity, but I justified it because I was working out less than my old routine of moderate exercise (PureBarre, walking, running or strength training) 6-7 days a week. I was running faster than I had ever run before, I felt stronger and I really enjoyed the community there.
I also started back tracking my food again, working to lose a few of the extra pounds I had put on and feel better about my body. Even with doing OTF and eating cleaner/less, my body wasn’t responding. It was holding on to everything. Definitely a sign that something was off.
Eat More, Exercise Less?
While all of this was going on I found a few online groups with other ladies who have dealt or are currently dealing with HA and everything I read talked about the solution being to exercise less and eat more, just as my doctor had suggested.
Finally I decided that I most likely need to give the whole eat more, exercise less another go if I want to regain my cycle. I haven’t worked out in about 4 weeks. I have attended 3-4 gentle yoga classes, gone on walks (mostly Pokeman hunts) or bike rides with Isaac, but that’s about it. I’ve also given myself the freedom to eat whatever I want while trying to be mindful and intuitive. I naturally crave healthy food so I’m still eating well, but I’m not giving myself any restrictions.
I’m not sure how much weight I’ve gained because I’m not weighing myself, but I know I have gained because all of my shorts are tight, some I can’t wear at all. It’s definitely been hard. Some days are harder than others, especially since it’s summer and bathing suit season. I’ve had moments of tears and moments where I question if this is really the solution. One thing that has really helped is the book Intuitive Eating. I started reading it a few weeks ago and I love all the advice about listening to your body and ending the dieting, deprivation, guilt cycle. It’s been an awesome thing to read while going through this process. I highly recommend it if you haven’t read it.
High Cortisol Levels
I also recently had updated blood work taken and received the results last week. My LH, FSH and TSH have all increased and my Estrogen levels have doubled over the past year. Great news! At this point everything is in the normal range except Free Testosterone, which is low and Cortisol (stress hormone), which is high.
From my research I know that stress, both metabolic and psychological, can affect the HPA axis and reproductive health negatively. This article does a great job explaining it. With this in mind, my main goal right now is to work to decrease stress and therefore decrease my cortisol levels. Cutting out intense exercise will surely help and doing more yoga and light walking should help too. Caffeine can also increase cortisol so as of this week I’ve decided I need to cut back on coffee. As a coffee lover this is going to be a big change for me, but totally doable.
As I shared in my amenorrhea update in November of last year, I had some additional tests done that showed debris in my uterus as well as a bit of uterine lining migrating into the muscle around my uterus. This info is scary and I’m still not sure if these issues are part of the reason my period is missing.
Sorry for the lengthy post. I just wanted to share where I’m at with this journey right now. I know there are a ton of ladies dealing with similar situations and I just want you to know that you’re not alone. HA, and infertility issues in general, aren’t talked about very often and if you don’t have any close friends who’ve gone through something similar, it can feel really isolating. I know I’ve felt that way at times. Here’s to increasing awareness around these issues and healing our bodies!
2020 UPDATE: Just wanted to share that I was able to heal hypothalamic amenorrhea, get my cycle back, became pregnant and had a beautiful baby girl. If you’re currently struggling with HA right now I’m sending hope, love and positive vibes your way!
Kudos for posting about this. I can’t imagine how frustrating it is to feel like your body is failing you. I know I’d go nuts in your position so I’m sending good vibes and thoughts your way, lady 🙂
Thanks Gina!
Thank you for sharing such a touching and informative post. Please take all of the love and kind words from all of your readers and comments to hear 🙂 Not to be creepy, but I’ve been curious about the status of you and HA since your last post. I am so happy to read good news and healthier stats – congrats! As one who also struggles with keeping a happy, regular cycle, I totally understand all of the confusion, doubt, and struggles. But you are so blessed to have a wonderful and supportive medical team and husband 🙂
Thank you so much for the sweet comment, Ruth. It means a lot! <3
girl, yes! i can so relate. All the stress really does a number. It ruined me. Working on stressing less AS WE SPEAK. We are all here to support. Thank you for being so open.
Thank you so much, Lindsay. I feel like stress is the root of so many health issues! I’m doing major work to decrease my stress level too. Day 3 of no coffee and I just got home from a yoga class. Woo!
I had HA for about 5 years in my early 20s. For all those losing hope about future pregnancies, I got pregnant immediately with my son and now accidentially with my second, meaning we were going to wait a bit longer. For not having my cycle for so long, it had no effect on my ability to get pregnant and I hope it won’t for all you ladies suffering.
Very interesting! Thank you Nikki!!
Thank you for your post. Your post wasn’t too long. Are you feeling any better, eating more and yoga? What’s being done about the debris in your uterus? That sounds like it would be painful. I hope you get well soon. What a ordeal you’ve had to go through. I’m sure your information will help others. Hang in there.
Thanks so much Debbie. My doctor said the debris might clear out on its own when I have a period so I’m kind of waiting for that to happen before doing anything about it. Fingers crossed it will happen soon!!
I’m so sorry to hear that things are still not 100% yet. I really appreciate your honesty with the situation. Keep up the positive thoughts, Brittany! I’m wishing you the best of luck!
Thank you so much, Tara!
Thank you so much for posting this. I was diagnosed this year, and didn’t even know this was a thing! It’s nice not to feel so alone–I was so happy to read your post, and the comments!
So happy this post made you feel less alone. That was the main reason I wanted to share. <3 <3
I just read your original post from last year, then this post. I really wish I could go off of hormonal BC but when I do, the issues I dealt with from age 12-17 come right back and they’re so severe that I have given up. It’s been 12 years since I went on the BC at 17 years old and I’m grateful for it but… jeez louise. Reading your post gives me hope that maybe when things settle down for me in my life I can try something different (like seeing an endocrinologist etc) so thank you for that.
Thanks for your comment, Kate! If you truly want to go off hormonal birth control I’m pretty sure there are lots of options out there to help with the symptoms and many of them are natural. I hope you find something that works for you. <3 <3
I have gone through almost 7 years of these symptoms, and just 2 months ago regained my cycle (and hope it is here to stay!). Thank you for sharing your journey so bravely! Best wishes to you!
Ahh! Yay, so happy for you. I hope it’s here to stay for you as well. 🙂
Thank you to all the women who have posted. I am not dealing with HA, but my husband and I have been trying to get pregnant for 2.5yrs. It has been truly the worst experience of my life. You are absolutely correct – if you don’t know someone who has dealt with infertility that you can talk to, it is amazingly isolating. I know everyone means well, but I might have to punch the next person that says, “it’ll happen if you just relax” or “if it is meant to be, it’ll happen” or “don’t worry, it’s going to work out”. To top it all off, these statements generally come from people with several kids who had no problem getting pregnant. Unless you have been on the infertility roller coaster, then you can’t fathom how depressing, debilitating, and enraging it can be. Truth of the matter is, none of us know if it will work out, if we will get that family we dreamed up. My fertility doctor said something one time that really stuck with me, He said, “we are going to create a plan and follow through with all of our options. If the end result is not a baby, then no one expects you to be happy. However, what you can hope for is solace and acceptance in knowing that you truly did everything you were capable of doing to make it happen and the rest was out of your control.”
My husband and I are dealing with male infertility (low counts and mobility), but I am now 37 years old; so, my age is now playing a factor in our infertility as well. I can’t tell you how much time and money we have already put into our efforts. We are now at the end of the road – our one last shot is IVF. And I don’t know about you ladies, but it is difficult to swallow a $20k+ bill without a guaranteed outcome!
My advise to everyone is find someone who has dealt with infertility and talk their ear off! Tell them about all the times you have felt crushed, or angry, or envious. I promise they have felt the same way. It will help to realize that you aren’t losing your mind and that someone else really does understand how it feels.
I have never dealt with infertility as I have a son and am pregnant with his sister but I can’t imagine what you are going through. One thing I did suffer through for years was HA though. My period wouldn’t even come back on the pill. My mother was convinced I would never be able to have children. I did cut back on exercise and gained maybe 5 pounds and it finally returned. The one thing that surprised me is that we got pregnant immediately both times and I never even tracked ovulation. I think HA suffers worry about infertility but it’s never too late. I don’t think Brittany will definitely suffer from it if she can gain it back but without a cycle, it will be extremely difficult without “help”
Thanks for sharing this, Nikki. I agree that HA doesn’t necessarily mean that you will struggle with infertility.
My comment was based on having dealt with infertility. And yes, stopping the focus on things DID help us. Our plans for our lives is not in our own hands, I truly believe this. We are all entitled to our opinions but I have seen lack of focus on the issue finally work for myself and multiple other couples that faced up to 10 years of infertility issues.
Just to add, it took me 4 years to get pregnant with my daughter, and we seem to be having the same struggle yet again.
Sending you lots of love Prof. Iron. Isaac and I aren’t currently trying to conceive but I can only imagine how hard struggling with infertility must be. <3