How to recover from low menstrual flow during weight loss

The reduction in menstrual flow caused by weight loss can be restored through adjusting dietary structure, exercising reasonably, reducing psychological pressure, medication treatment, and improving lifestyle habits. Reduced menstrual flow is usually caused by factors such as excessive dieting, vigorous exercise, endocrine disorders, malnutrition, and emotional fluctuations.

1. Adjusting dietary structure

Excessive dieting leading to insufficient intake of nutrients such as protein, fat, and iron in the body can affect estrogen synthesis. It is recommended to gradually return to a normal diet, consume high-quality protein such as eggs and fish daily, and supplement healthy fats such as nuts and olive oil in moderation. Women need 18 milligrams of iron per day, which can be obtained from animal liver and red meat. Eating deep-sea fish three times a week can help regulate the endocrine system.

2. Reasonable Exercise

Engage in moderate to low-intensity aerobic exercise four times a week, such as brisk walking, swimming, etc., for 30 minutes each time. Avoid high-intensity exercise exceeding one hour per day. Keep your heart rate within 120 beats per minute during exercise, and replenish fluids and electrolytes promptly after exercise. Long term exercise exceeding physical load can lead to abnormal levels of leptin in the body, affecting the function of the hypothalamic pituitary ovarian axis.

3. Reduce psychological stress

Persistent anxiety stimulates cortisol secretion and inhibits the production of gonadotropin-releasing hormone. Practice deep breathing for 10 minutes every day to ensure 8 hours of sleep. You can try relaxation methods such as yoga and meditation. Long term exposure to stress can lead to abnormal follicular development and insufficient luteal function.

4. Drug therapy

Estradiol tablets can supplement estrogen and help repair the endometrium. Progesterone capsules can improve luteal insufficiency. Wuji Baifeng Pill has the effect of nourishing qi and blood. It should be taken under the guidance of a doctor and avoid self medication. Regularly check hormone levels during medication use.

5. Improving lifestyle habits

Going to bed before 23:00 every day helps with the normal secretion of melatonin. Avoid bad habits such as smoking and drinking alcohol. Keep the perineum clean and hygienic, and avoid baths and vigorous exercise during menstruation. It is recommended to measure weight changes weekly to ensure that the body mass index remains above 18.5. After returning to a normal diet, it is important to ensure a daily intake of 2000 milliliters of water and consume more blood nourishing foods such as spinach and red dates. Exercise options include Pilates, Eight Dash Brocade, and other soothing exercises. Closely observe three menstrual cycles, and if the menstrual flow still does not improve, seek medical attention promptly to check six hormone levels and thyroid function. During the recovery period of menstruation, it is advisable to avoid sudden weight loss again and maintain a weight loss rate of around 0.5 kilograms per week.