Now that I am nearing the end of my training, it is time for me to make some bigger decisions regarding amenorrhea and how I am going to go about the recovery process.
One of the bigger causes of my amenorrhea is running, and the stress that it puts on my body. Although, running is not the main cause of my amenorrhea: disordered eating/malnutrition is. I have fixed my eating habits (which I will talk about a bit more later in the post), so now it is up to lowering the duration of my workouts. The second time I recovered from amenorrhea, I did it while I was training Crossfit-style. I plan on using this lifting-style again in order to recover fully from amenorrhea. Full recovery from amenorrhea (in my book) is regaining and keeping my period for six months. I won’t be running long-distance anymore, but I will be doing some interval training.
What is Crossfit?
Here is a great info-graph:
I love this info graphic, because it gives the perfect definition/explanation of what Crossfit truly is!
I have loved crossfit ever since I first tried it about a year and a half ago. The only reason I tried running again is because I wanted to see which one I enjoyed more. I enjoy them so equally, that I can do either one without complaint. BUT with running, I am more susceptible to amenorrhea and bone-density loss.
Running causes loss of bone density, while heavy lifting increases bone density, and because I have amenorrhea, my bone density is slowly depleting.
Running vs. Lifting
Although this is rather biased, it is all true. BUT I am not a crazy distance type runner, just an average runner, so these affects are rather mild on me.
Crossfit is cardio and strength training!
That is why Crossfit wins this entire info-graphic!
Being in the gym for no more than 45-60 minutes is something that helped as well during my recovery. Crossfit gets it done fast and efficiently for a great workout a awesome gains!
Now onto my eating habits:
I know I hyped about intuitive eating, but there is an under eating side to the story as well. Intuitive eating is for people who have a normally functioning body (i.e. who get their period or don’t have to worry about that). I, on the other hand, need to make sure that I am getting enough fats and calories to suffice for my lifting, waitressing, and other every-day activities, therefore I use an app called MyFitnessPal.
This is a calorie counting app that tracks everything from workouts to meals to weight to measurements, etc. I follow a strict 40/30/30 macronutrient ratio. This is 40% carbs, 30% fats, 30% proteins. It works well for my body to function on, especially during recovery from amenorrhea.
I used to count calories like a crazy lady, then stopped while running, now I am at it again for healthier reasons.
I will be eating a lot of the foods listed in this post, and will be cutting down on sugar (almost all-together) in order to stabilize my blood sugar levels while lifting. I will also be eating more natural foods (almost paleo, but more primal) more often in order to learn to know food as fuel even better than before.
I am not going to be super-strict on myself about this diet, though, because I am just using it to stabilize my body, not as a lifestyle-change.
I was not strict about yoga before, but seeing as it reaps so many calming benefits, I say why not give it a shot?
I am going to do yoga in the morning, instead of running.
(Crossfit also calls for flexibility, so I just killed two birds with one stone!!!)
Sleep is a necessity in recovery from anything. Sleep is the time when your body relaxes and restores all of one’s muscles from the day prior. I am going to aim for 8 hours of sleep every night, and in doing this will be using a sleep-tracking app called SleepBot for Android.
- Fish Oil – for fats
- Ginger – for blood flow
- Calcium – for bone density
- Iron – for red blood cell formation
If you have any questions, comments, or concerns, feel free to e-mail me at email@example.com!