Breakfast Mistakes to Avoid for Faster HA Recovery | Hypothalamic Amenorrhea Recovery Tips
In this episode, Sarah Liz King discusses common breakfast mistakes that can contribute to losing your period or delaying its return in hypothalamic amenorrhea (HA) recovery. She highlights six key mistakes and provides guidance on how to fix them. The mistakes include delaying breakfast, not eating before exercise, thinking coffee is a meal, overdoing fibre intake, not serving yourself enough, and avoiding certain foods. Sarah emphasises the importance of a balanced and energy-dense breakfast to support HA recovery and overall health.
Takeaways
1. Delaying breakfast can impact cortisol levels and make it harder to get enough energy throughout the day.
2. Eating breakfast before exercise is important to provide fuel for the workout and prevent additional stress on the body.
3. Coffee is not a meal and should be consumed with a balanced breakfast to provide necessary nutrients and sustainable energy.
4. Overdoing fibre intake can lead to digestive issues and prevent the body from getting enough energy for HA recovery.
5. Serving yourself enough food at breakfast is crucial for satisfying hunger and providing the necessary energy for recovery.
6. Avoiding certain foods can lead to imbalances in nutrient intake and hinder HA recovery.
Chapters
00:00 Introduction
01:59 Mistake #1: Delaying breakfast
03:51 Mistake #2: Not eating breakfast before exercise
05:12 Mistake #3: Thinking coffee is a meal
07:06 Mistake #4: Overdoing fiber intake
09:50 Mistake #5: Not serving yourself enough
11:39 Mistake #6: Avoiding certain foods
12:54 Conclusion
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Пікірлер: 12
Sarah, this is amazing and so are you! #1 is sad in one way (b/fast is my favourite meal of the day so I postpone it until I'm actually hungry...far longer than 1 hour before waking, especially if I eat just before going to bed) but a transformative observation, on the other hand. I'm wondering what the maximum length of time between your last snack/meal before bed and then, eating b/fast is? Or does it not matter because regardless of the length of time you slept for or when your last meal/snack was (e.g. last meal was dinner at 6pm vs snacked at 2am before going to sleep), cortisol will be present when you wake up? Thank you sooo much 😄
@sarahlizking
4 ай бұрын
Cortisol is the natural hormone that wakes you up and is the opposite of melatonin which puts you to sleep! When you're in a big energy deficit like when you have HA, the cortisol levels we see in individuals are slightly higher so the longer you go without eating when you wake up the more this cortisol hormone will hang around. Try not to get hung up on the length of time between your last meal/snack and when breakfast is as this is likely just another rule you need to break to get your period back!
do you know about gen-polymorphisms like slow-comt, mthfr.....vdr...? i have them and they interferer with hypothalamus and production of hormones. i would like to hear your opinion.
I think i might have an ed but i dont want to admit it. My period is nowhere to be seen for a few months now and my bmi is 17.6 but it's been hard to stop cutting calories and tbh, i want help but i dont want to go back to my old weight or lose the control i feel from controling everything i put into my mouth. What should i do :(?
@sarahlizking
29 күн бұрын
I know how hard it can be to feel trapped with disordered eating. Reach out and get support if you can. In Australia, the Butterfly Foundation, Eating Disorders Victoria, and Beyond Blue have great resources or seeing your GP is a great place to start. Don't give up hope! Recovery is possible.
So what’s an ideal breakfast look like? I really struggle with this.
@sarahlizking
4 ай бұрын
I like using the plate by plate method! So around half your plate or bowl would be grains/starches, then add protein, some colour with fruits and some healthy fats. One of my faves is a big yoghurt bowl with fruit, granola, seeds and peanut butter.
@jenniferjacobsson8639
3 ай бұрын
Is a thick slice of bread (around 100 grams) with a lot of butter, liverpaste, slices of ham and some pickles and tomato a good start? ☺️ always trying to eat within an hour after waking up and the eating every second hour through the day around 2500 calories 🤗 usally take A walk after b-fast with my daughter (ivf)
@sarahlizking
3 ай бұрын
@@jenniferjacobsson8639 that sounds like a yummy combination! Sweet or savoury options are both perfect for breakfast.
i was anorexic with ocd around everything and now i am bmi 25 . i still have HA and i am very hungry. scientifically i would need to loose weight again, i rested very much but i have now large apetite. what would you do?
@sarahlizking
4 ай бұрын
Your bodyweight is only one factor related to HA recovery. Other things like meal timing, exercise, and stress levels all play a part too!
@sunmoonstars3879
3 ай бұрын
Personally I’d say ignore the whole bmi issue, I’m in the same position, it’s so damaging to worry about your weight when the one thing you need to do to heal HA is eat regularly. Just make sure you’re eating healthy, and don’t over exercise to try and keep the weight down. Women are not meant to be super slim and/or super muscly; in order to have a baby (which is key as you don’t get a period if you don’t release an egg) you need to be nourished, rested and minimal stress. Your body will be on high alert for any signs of stress - not eating enough, overtraining and stressful life situations - which will keep you in HA longer. So relax and eat if you’re hungry. Good luck. Also meant to say you need fat to make sex hormones, so eat plenty of good fat which absolutely should contain animal fat, very healing and nourishing for our hormones.