Hypothalamic Amenorrhea: Hitting Pause on Your Period—And How to Press Play Again

Ever feel like your body just hit the “pause” button on your period?

If so, hypothalamic amenorrhea (HA) could be the culprit. Think of your hypothalamus as the command center of your brain, regulating essential functions—including your menstrual cycle. But when it’s under too much stress, it stops sending the right signals, causing your period to disappear (Gordon et al., 2017).

Let’s dive into the causes of HA, how to spot the signs, and most importantly—how to nourish your body back to balance.

What Causes Hypothalamic Amenorrhea?

Your body is always working to keep you safe and balanced. When it senses stress or a lack of resources, it prioritises survival over reproduction. This can be triggered by:

Chronic Stress: Juggling work, relationships, and life in general can take a toll. High stress levels disrupt hormonal harmony and may lead to HA (Berga et al., 2001).
Significant Weight Loss: If you’ve lost weight quickly or are maintaining a very low body weight, your body might think resources are scarce and put your reproductive system on hold (Misra & Klibanski, 2011).
Excessive Exercise: Pushing your body too hard without proper fuel can signal distress, leading to a disrupted menstrual cycle (De Souza et al., 2007).
Eating Disorders & Nutrient Deficiencies: Conditions like anorexia, bulimia, or simply not eating enough calories, fats, and key nutrients can throw off your hormone balance, stopping your period (Golden et al., 2008).

How Do You Know If You Have HA?

The biggest red flag? A missing period. But HA can also come with other symptoms, like:

Fatigue
Mood swings
Difficulty sleeping
Low libido
Feeling cold all the time (Gordon et al., 2017)

If this sounds familiar, talk to a healthcare professional. Diagnosing HA usually involves ruling out other causes through blood tests, a detailed history, and imaging studies.

How to Restore Your Period Naturally

The good news? HA is reversible with the right lifestyle changes! Nutrition plays a key role in helping your body feel safe again. Here’s how to get started:

1. Fuel Your Body Consistently

Eat every 2–3 hours to reassure your body that food is always available (Misra & Klibanski, 2011).
Include all macronutrients in every meal: carbs, protein, and healthy fats. A balance of all three is really important at each meal.
Consider liquid nutrition if eating solid foods feels overwhelming—nutritional supplement drinks can help fill in the gaps and are good for busy lives (Golden et al., 2008).

2. Manage Stress

Practice yoga, deep breathing, or meditation to calm your nervous system (Berga et al., 2001).
Spend time with loved ones—social connection is a powerful stress reducer.
Seek therapy or counseling if emotional stress is a major factor.

3. Scale Back on Intense Exercise

Reduce high-intensity workouts and opt for gentler movement like walking, yoga, or Pilates (De Souza et al., 2007).
Ensure you’re fueling properly before and after workouts.

4. Work with a Specialist

An Accredited Practicing Dietitian (APD) specialising in women’s health can create a personalized plan.
In some cases, your doctor may recommend hormone therapy to jumpstart your cycle (Gordon et al., 2017).

You’re Not Alone—And Help Is Available!

HA is more common than many realize, and recovery is absolutely possible. If you’re in Australia, check out these trusted resources:

Jean Hailes for Women’s Health – A go-to source for menstrual health information.
The Royal Women’s Hospital (Victoria) – Offers specialised reproductive health services.
Pelvic Pain Foundation of Australia – Provides resources for related conditions.
The Butterfly Foundation – Support for eating disorders and body image concerns.

If you suspect you have HA, don’t wait—reach out to a healthcare professional to start your journey to recovery.

Your body is resilient, and with the right support, you can restore your cycle and feel like yourself again!

References

Berga, S. L., Mortola, J. F., Girton, L., & Suh, B. (2001). Role of stress in functional hypothalamic amenorrhea. The Journal of Clinical Endocrinology & Metabolism, 86(11), 5114-5119.
De Souza, M. J., Toombs, R. J., Scheid, J. L., O’Donnell, E., West, S. L., & Williams, N. I. (2007). High prevalence of subtle and severe menstrual disturbances in exercising women: Confirmation using daily hormone measures. Human Reproduction, 23(5), 1273-1283.
Golden, N. H., Carlson, J. L., & Kreipe, R. E. (2008). Eating disorders in adolescents: Position paper of the Society for Adolescent Medicine. Journal of Adolescent Health, 42(2), 121-125.
Gordon, C. M., Ackerman, K. E., & Berga, S. L. (2017). Functional hypothalamic amenorrhea: An endocrine society clinical practice guideline. The Journal of Clinical Endocrinology & Metabolism, 102(5), 1413-1439.
Misra, M., & Klibanski, A. (2011). Anorexia nervosa and osteoporosis. The Journal of Endocrinology & Metabolism, 96(7), 1892-1900.a