Has your cycle gone M.I.A?
So what does it mean if your cycle has mysteriously disappeared or gone MIA? Here are five reasons that this could be happening to you.
Stress
Lack of sleep
Hormonal Contraception - Post pill Amenorrhoea.
Not eating enough
Pushing yourself too hard – Are you doing too much exercise?
Stress
Stress has the ability to really mess with your menstrual cycle, and in some cases it can stop your cycle all together. Adrenal dysfunction and Cortisol issues can significantly affect progesterone whilst insulin issues (think insulin resistance – feeling hangry, difficulty losing weight, craving carbs, fat and sugar) can impact oestrogen. If your cortisol (your fight and flight hormone) is through the roof then this may be effecting your thyroid too!! (This might be why you can’t lose those last 5kg or are always feeling wired and tired)
Sleep
I can’t emphasise the importance of sleep!! It is one of the simplest and one of the most crucial practices in re balancing your hormones. By prioritising sleep and getting at least 7-8 hours you are allowing your body to adequately rest and repair itself. Lack of sleep contributes to daytime tiredness, brain fog, and elevated cortisol (because your feeling more stressed and often relying on the caffeine hit to get you through the day).
Here’s some tips for getting better sleep each night:
Make sleep a priority! Set an alarm at 9:30pm to start winding down and getting ready for bed
Keep your light to a minimum in the evening - turn off any unnecessary lights, use lamps or candles.
Minimise screen time - aim to stop using phones, laptops, and screens after 8-9pm
Invest in some blue light blocking glasses at night to block out the blue light from screens
Put your phone and laptop to night mode so the screens appear more amber coloured.
Keep your room dark – close the blinds, curtains, and try using an eye mask.
Remove any electrical devices (your room should be solely for sleep and sex).
Make your room temperature comfortable. Women sleep best at around 18 C .
Use essential oils such as lavender, cedarwood, vanilla and vetiver – place a few drops in a diffuser or place a few drops with a carrier oil onto the soles of your feet, wrists or palms.
Contraception
It’s not uncommon to have up to three months of post-pill amenorrhoea (a.k.a not getting your period). Your hypothalamus gland needs to sync again with your ovaries to re-establish a regular cycle. Often women have been on the pill for a considerable amount of time and often without a break (10 years is really common). When you are on the pill your hormones are flat lining, essentially putting you into a menopausal like state. You aren’t even ovulating whilst on contraception and therefore not making any progesterone either. Fortunately once a woman is off hormonal contraceptives we can start to regulate the cycle, delve into connecting with a woman’s fertility and becoming more in tune with her body’s natural symptoms and signs.
Not Eating Enough
If you don’t eat enough, your hypothalamus (your hormone control centre in your brain) believes that you are in a famine and prevents you from ovulating (the reasoning is that if you are depriving your body of nutrients then it would be difficult for your body to sustain a pregnancy). Your body sends a signal to your ovaries to STOP secreting sufficient hormones and temporarily switches off ovulation.
Under eating can shut down ovulation. Hypothalamic Amenorrhoea (HA) this is the fancy name for losing your periods due to under-eating or not eating enough carbs.
Depending on how much activity you are doing, you may not be eating enough. Women have this idea that we should only be eating 1200 calories!! It’s really not enough. You may need at least 2000 calories per day just to maintain health depending on your level of activity. For those with HA, you might need at least 2500 calories.
Too much Exercise
If you are doing high intensity exercise, think cross-fit, triathlons, marathons and prolonged exercise daily or on most days of the week then you may be pushing your body too hard. Energy availability is the ratio between energy intake (food consumed), body weight, and energy expenditure (exercise). If getting your cycle regular and back on track is a priority then:
· Increasing your energy intake to meet your energy expenditure and metabolic needs
· Opt for more gentle forms of exercise such as cycling, walking, gentle jogging, yoga and pilates
This can be enough to give your body a rest and some help in re-establishing your cycle.
Understanding how our incredible bodies work will always help to empower our health and bring balance back to our hormones and menstrual cycle.
I am a naturopath, clinical nutritionist, mother, nature lover and yoga enthusiast – just to name a few of my passions. I’m a degree-qualified naturopath, and I help women have more rich and fertile lives. I have a passion for helping women restore balance to their hormones, connect with their fertility and lead epic vibrant lives. Learn more about how you can work with me here.