For those who struggle with an eating disorder, whether that means struggling with eating too little, too much, or swinging between both, the menstrual cycle can be one of the first things affected. That’s because nutrition isn’t just about calories. Proper nutrition ensure your whole body – including your hormones – functions smoothly. And when that balance is thrown off, your cycle is, too.
But there’s good news: you’re not alone, help is available, healing is possible, and your period can return to whatever is normal for you. In this article, we’ll explore the relationship between nutrition and menstruation a little more, and how changes in our eating habits can show up in our cycles.
The Nutrition-Hormone Connection
When we think of food, we think of something that gives us energy to get through the day. And while that’s true, there’s something else your food does: It regulates hormone production and functioning.
“The same nutrients you need for your physical health are also needed to build your hormones and keep them running smoothly,” says Ishitaa Bhatia Mehta, a Registered Associate Nutritionist (ANutr).
Growth hormones are made from protein. Estrogen is built from fats. Carbs help with hormone production and signalling. And vitamins and minerals? They help hormones do their jobs properly.
“You need all the nutrients, even the smallest of minerals, for the hormonal processes to go on smoothly,” says Mehak Shah, a nutritionist with Wellbeing Nutrition.
So, How Does This Relate to Your Cycle?
Proper nutrition is needed for producing all hormones, even the ones that run your cycle, a.k.a. estrogen and progesterone.
“Fats and carbs are key to producing estrogen and progesterone,” explains Ishitaa. “Not having enough of them can slow down the production of these hormones.”
But somewhere along the way, these nutrients got a bad reputation. Thanks to diet culture and internet trends, fats and carbs were labelled as “unhealthy,” even though they’re exactly what your body needs (in the right amounts) to function well, especially when it comes to hormonal balance.
Carbs, in particular, pull double duty. Besides supporting hormone production, they also fuel your brain. “Even hormonal signalling takes a hit when carb intake is too low,” Ishitaa adds, “because carbs are the only fuel your brain uses.”
So when these nutrients are restricted too much, it’s not just your energy levels that dip, your reproductive hormones and how they function can take a hit too (more on that here).
Eating Disorders and How They Impact Your Menstrual Health
As per a study, more than 9 million Indian women have an eating disorder. And while every journey looks different, most disordered eating patterns fall into two broad types: restrictive and binge-related, both of which can quietly take a toll on your menstrual health.
The Lighter the Meals, the Lighter the Flow
Restrictive patterns include things like extreme calorie-cutting and over-exercising, which can be seen in anorexia, or even an obsession with eating only “pure” foods, as seen in orthorexia. In these cases, your body simply isn’t getting the energy it needs to function, let alone menstruate.
“When the body isn’t getting enough nutrients or calories to get by, it goes into starvation mode,” explains Ishitaa. “It directs whatever little energy it has to your most vital organs, like the brain and heart. Because when survival is at risk, the body doesn’t see reproduction as a priority. This ultimately affects your period cycle.”
That means your reproductive hormones, estrogen and progesterone, drop. And over time, your cycle becomes irregular, lighter, and more spread out.
“If someone normally has a 28-day cycle, restrictive eating can stretch it to 30, then 35, 40, 45…and so on,” explains Ishitaa. “It starts with your flow getting lighter and lighter, but eventually, the period may stop altogether.”
Overeating, Undernourished: Why Your Period Still Suffers
On the flip side, binge eating brings a different kind of disruption. Think of emotional overeating, binge-eating disorder (BED), or purging after large meals, as in bulimia.
Now, it might seem like more food is going in during binging, but your body isn’t necessarily getting what it needs. “In bulimia, even if someone eats a lot, they often purge it out quickly,” explains Mehak Shah. “That means the body doesn’t get enough time to absorb the nutrients, which directly affects endocrine (hormonal) function.”
Plus, it’s not just about how much you eat. It’s about what your body actually uses.
“The reproductive system is very particular about the type and quantity of nutrients, calories, and energy it needs to function properly,” says Ishitaa. “Just eating anything isn’t enough. Your body needs consistent, balanced nourishment.”
That’s why someone with bulimia or BED might still face irregular or missing periods, even if they don’t look underweight. “Even if two people have the same weight and height, the one with bulimia may still face menstrual issues,” says Mehak. “That’s because the body isn’t getting the right nutrients or processing them properly, and hormones can’t function without that.”
This kind of disordered eating often causes blood sugar spikes, which can throw your insulin levels out of balance. Over time, this can interfere with hormones, resulting in menstrual dysfunction. Research shows that around 51% women with BED have irregular or delayed periods.
The Mental Health Link: How It Deepens Period Problems in an Eating Disorder
When we talk about eating disorders, we often focus on food. But underneath all of that is something even more important: mental health.
Eating disorders are psychological illnesses at their core. They’re often rooted in emotional struggles like anxiety, body image issues, low self-worth, or trauma. And the stress from all of that? It shows up in your hormones and your periods.
“Mental health struggles can trigger disordered eating, which then starts affecting your hormones,” says Mehak. “That’s when your period gets thrown off. And once your cycle is disrupted, it adds even more stress, pushing your hormones and eating patterns further out of balance. It keeps looping.”
When you choose to eat less or purge it all out, the brain reads it as starvation. “It senses danger and flips into survival mode, activating the amygdala (brain’s fear centre) and raising your stress hormone, cortisol,” explains Ishitaa.
When cortisol stays high for too long, it messes with your HPA axis (the brain-hormone connection). This affects the normal production of estrogen and progesterone.
In binge eating, the constant spikes and crashes in blood sugar can put even more pressure on the HPA axis. “This not only disrupts ovulation,” says Ishitaa, “but also makes PMS symptoms like mood swings, cramps, and fatigue much worse.”
How Your Cycle May Respond to Nourishment
As per research, getting your period back while recovering from an eating disorder is very much possible, but it takes time. Some people can start seeing changes in about 4-6 months (or even earlier), especially younger women with more adaptive bodies. Others may take longer, particularly if they’ve struggled with healthy eating for years or have metabolic conditions like PCOS or diabetes.
“I try not to celebrate too early, not even when they get the first period back,” says Ishitaa. “You need at least six consecutive cycles to confirm that your period is back for good.”
So, what does the recovery look like?
That depends on what kind of eating struggles you’re healing from.
If you’ve been restricting, the first step is simple: just eat enough. “The body just needs fuel,” says Ishitaa. “We can think about nutrition quality later. First, we need to make sure you’re getting enough energy to function.”
For binge eating, it’s about creating balance. “A lot of people don’t eat all day and then binge at night,” she explains. “Spreading meals more evenly throughout the day helps stabilize blood sugar and support hormonal health.”
But it’s never just about food. “For many people, eating isn’t the hard part, it’s finding the will to eat,” says Mehak. “That’s where the psychological support comes in.”
And it’s not something that can be done alone. Asking a trusted friend or family member for help is a good first step.
“It really takes a village,” Ishitaa adds. “Start with therapy. Then a nutritionist. If needed, a psychiatrist. It’s very hard to do this alone.”
Ishitaa often sees younger clients turn to the internet for answers, but they get overwhelmed by the information and fall into a new form of disordered eating. “They think they’re healing because they’re eating again,” she explains, “but they get so fixated on eating only ‘clean.’ It turns into orthorexia, and their recovery gets stuck.”
So, what can you do to support your recovery?
“Just eat regularly throughout the day, every 2 to 3 hours if you can. Don’t throw it up. Don’t eliminate food groups. Start by giving your body what it needs without overthinking it. The rest can come later,” Ishitaa says.
The key is to be patient and take it slow. Also, it’s important to know that asking for help isn’t a setback. It’s a big, brave step forward.
Your Period Is Telling You Something
Living with an eating disorder can affect so much more than just food. It touches your energy, your sleep, your thoughts, your mood, and yes, your period, too. When your body isn’t getting what it needs, it quietly starts making adjustments. And one of the first systems to respond is your menstrual cycle.
That’s because your period is more than just a monthly event. It’s a sign that your body feels steady, nourished, and safe. When that balance is missing, your cycle can be one of the first things to go.
The good news is, it can also be one of the first things to come back. As your body starts to rebuild, your cycle can return, too, not just as a sign of hormonal health, but as a quiet reminder that healing is happening.
Are you struggling with an eating disorder? You’re not alone, and help is available. You can find resources and support here.
Have thoughts, questions, or just something you’d like to share? Drop them in the comments, we’re listening!
