Incorporating good fat into my diet was a real struggle for me. I remember my husband telling me that I needed to eat more fat, but I was sure I was already eating enough (if not too much). It wasn't until I started studying Holistic Nutrition that I started adding more and more different types of fat into my diet. At first, I felt really uncomfortable physically and emotionally doing so, but eventually, I found myself craving it all the time. I'm not exaggerating when I say I craved it as much as I used to crave chocolate.

The hypothalamus is a tiny but powerful part of the brain that regulates the menstrual cycle and other body functions. It does this by producing gonadotropin-releasing hormone (GnRH), which stimulates the production of hormones like estrogen and progesterone. These hormones are necessary for ovulation and the menstrual cycle to happen.

However, things like stress, overexercise, and low body fat can disrupt GnRH production, leading to irregular or absent periods and a diagnosis of hypothalamic amenorrhea.

One way to support GnRH production and improve the chances of recovering from HA is to make sure you're getting enough fat in your diet. Fat has several important benefits, including:

1. Provides energy: Fat is an important source of energy and can help to sustain physical activity and mental function.

2. Regulates hormone production: Adequate fat intake is necessary for the production of certain hormones, such as estrogen and testosterone, which are important for reproductive health and overall well-being.

3. Supports absorption of fat-soluble vitamins: Fat helps to absorb fat-soluble vitamins, such as vitamin A, D, E, and K, which are important for a variety of functions in the body.

4. Promotes satiety: Fat can help to increase feelings of full.

Certain types of fat, like monounsaturated and polyunsaturated fats, have been shown to support reproductive health and menstrual regularity. These types of fat can be found in foods like avocado, nuts, and olive oil.

On the other hand, a low-fat diet can negatively impact hormone production and make the symptoms of HA worse. Diets that are too low in fat can also cause nutrient deficiencies, which can further compromise your overall health.

It's important to remember that adding fat to your diet shouldn't be done in isolation. A balanced, nutrient-dense diet that includes a variety of whole foods is key to successful recovery from HA. This might include carbs for energy, protein for building and repairing tissues, and a moderate amount of healthy fats.

In conclusion, adding fat to your diet is an important part of recovering from hypothalamic amenorrhea. Adequate fat intake can support hormone production, regulate your menstrual cycle, and promote overall health. As with any dietary changes, it's always best to talk to a healthcare provider or a registered dietitian before making any changes to your diet.