Diet and exercise programs may help you lose weight, but they can also take a toll on your body. Too many food restrictions and too much exercise can bring with them unwanted changes as well, like an absent menstrual cycle. If the low-carb diet proved too extreme a way of eating for your particular reproductive system, you can gradually wean yourself off of it until you find that sweet spot where you're losing weight and still menstruating healthily. As you return to a way of eating more suited to your body, you'll likely jump-start your menses as well.
Step 1
Talk to your doctor about any hormonal or reproductive complications you might be having. Some conditions that cause irregular periods, like polycystic ovarian syndrome, actually improve with a carbohydrate-controlled diet, according to the American Diabetes Association. It's always best to rule out the possibility of a medical condition or pregnancy before making major changes to your diet and exercise plan.
Step 2
Increase the amount of carbs in your diet gradually to avoid side effects like digestive upset. Add a few extra servings of vegetables, fruits and whole grains each week until your body adjusts.
Step 3
Calculate your basal metabolic rate, or the amount of calories your body needs each day to perform its basic functions. Slowly bring your calorie consumptions back up to this level. If you consistently eat too few calories, your menstrual cycles will become irregular or stop.
Step 4
Stay away from too many starchy carbs that quickly raise blood sugar like white bread and sugary treats. Too many of these carbs in your diet has been linked with ovulation and menstrual irregularities, points out the Harvard School of Public Health.
Step 5
Examine your exercise and strength training habits. Excessive exercise and intense athletic training can cause your menses to stop. The American Council on Exercise recommends exercising 150 minutes per week for maximum health benefits. Scale back on your exercise a little each week until your menses return.
Step 6
Consider herbal remedies to jump start your menses. Place a bunch of fresh parsley in a pot of boiling water, and let it steep for at least 10 minutes. Drink several cups throughout the day to induce menstruation, according to the Sister Zeus website.
References
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
- "Nutrition and Metabolism": The Effects of a Low-Carbohydrate, Ketogenic Diet on the Polycystic Ovarian Syndrome: A Pilot Study
- American Diabetes Association: Polycystic Ovarian Syndrome (PCOS)
- Sister Zeus: Parsley
- FitSugar: Can Exercise Effect Your Menstrual Cycle?
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