How does stress affect menstruation. What are the signs stress is impacting your period. Can chronic stress cause long-term menstrual irregularities. What other factors besides stress can delay periods. How to manage stress for more regular cycles.

The Stress-Period Connection: How Anxiety Affects Menstruation

Stress and menstrual cycles are intimately connected in ways that can significantly impact a woman’s reproductive health. When the body experiences high levels of stress, it can disrupt the delicate hormonal balance that regulates the menstrual cycle. This disruption can lead to delayed, missed, or irregular periods.

A recent study has confirmed what many women have long suspected – high stress levels can indeed cause irregular menstrual cycles. This creates a challenging cycle where worrying about a late period can actually contribute to further delays. Understanding this connection is crucial for managing both stress and menstrual health effectively.

How Stress Impacts the Menstrual Cycle

The body’s stress response triggers a cascade of hormonal changes that can interfere with normal menstrual function. When stressed, the body releases cortisol and other stress hormones that can suppress normal levels of reproductive hormones like estrogen and progesterone. This hormonal imbalance can delay or prevent ovulation, leading to missed or late periods.

From an evolutionary perspective, this stress response makes sense. In times of extreme stress or danger, the body prioritizes survival over reproduction. While modern stressors are rarely life-threatening, the body still responds as if they were, potentially disrupting the menstrual cycle.

Common Signs Stress is Affecting Your Period

• Delayed or missed periods
• Irregular cycle lengths
• Heavier or lighter flow than usual
• Increased PMS symptoms
• Spotting between periods

Identifying Stress-Related Menstrual Changes

Distinguishing between normal cycle variations and stress-induced changes can be challenging. How can you tell if stress is behind your irregular periods? Pay attention to these key indicators:

1. Timing of irregularities coinciding with stressful life events
2. Changes in sleep patterns or appetite accompanying menstrual changes
3. Increased anxiety or mood swings around your period
4. Physical symptoms of stress like headaches or muscle tension

If you notice these signs alongside menstrual irregularities, stress may be a contributing factor. Tracking your cycle and stress levels can help identify patterns and correlations.

The Duration of Stress-Induced Period Delays

How long can stress delay your period? The impact of stress on menstruation can vary widely between individuals. For some women, a stressful event might delay their period by just a few days, while others may experience more significant disruptions.

Typically, stress-related delays last for one cycle, with periods returning to normal once stress levels decrease. However, chronic stress can lead to more persistent irregularities. If your period is consistently delayed or you’ve missed more than one cycle, it’s advisable to consult a healthcare provider to rule out other potential causes.

Can Stress Stop Periods Completely?

While stress can significantly delay menstruation, it’s unlikely to stop periods entirely in the long term. If you haven’t had a period for more than six weeks, it’s classified as a “missed” period, and it’s worth seeking medical advice. Prolonged absence of menstruation, known as amenorrhea, can have various causes beyond stress and may require treatment.

Stress-Induced Spotting: Causes and Concerns

Can stress cause spotting between periods? Yes, stress can indeed lead to unexpected spotting or light bleeding outside of your regular menstrual cycle. This occurs due to hormonal fluctuations triggered by the stress response, which can cause the uterine lining to shed irregularly.

Spotting due to stress is usually light and short-lived. However, if you experience persistent or heavy spotting, especially if accompanied by pain or other symptoms, it’s important to consult a healthcare provider to rule out other potential causes.

Distinguishing Stress Spotting from Other Causes

• Timing: Often occurs mid-cycle or at unexpected times
• Duration: Usually brief, lasting 1-2 days
• Flow: Typically light, may be brown or pink rather than red
• Associated symptoms: May coincide with other stress symptoms like headaches or fatigue

Strategies for Managing Stress and Regulating Your Cycle

While it’s not possible to completely eliminate stress from your life, there are effective strategies for managing its impact on your menstrual cycle. Implementing stress-reduction techniques can help regulate your hormones and promote more consistent periods.

Effective Stress Management Techniques

1. Regular exercise: Promotes hormone balance and reduces stress
2. Mindfulness and meditation: Helps calm the mind and reduce cortisol levels
3. Adequate sleep: Crucial for hormone regulation and stress management
4. Balanced diet: Proper nutrition supports overall hormonal health
5. Time management: Reduces daily stressors and promotes work-life balance

Incorporating these practices into your daily routine can significantly improve both your stress levels and menstrual regularity. Remember, consistency is key when it comes to stress management and cycle regulation.

Beyond Stress: Other Factors Affecting Menstrual Regularity

While stress is a common culprit behind irregular periods, it’s not the only factor that can disrupt your menstrual cycle. Understanding these other potential causes can help you better identify the root of your menstrual irregularities and seek appropriate care.

Common Causes of Irregular Periods

• Hormonal imbalances
• Polycystic ovary syndrome (PCOS)
• Thyroid disorders
• Significant weight changes
• Excessive exercise
• Certain medications
• Perimenopause

If you’re experiencing persistent irregularities that don’t seem linked to stress, it’s important to consult with a healthcare provider for a thorough evaluation. They can help determine if underlying health conditions are contributing to your menstrual changes.

Tracking and Understanding Your Menstrual Cycle

One of the most effective ways to identify stress-related changes in your menstrual cycle is through consistent tracking. By keeping a detailed record of your periods, associated symptoms, and stress levels, you can gain valuable insights into how your body responds to stress and other factors.

Benefits of Period Tracking

1. Identifies patterns in cycle length and regularity
2. Helps predict future periods more accurately
3. Allows you to correlate cycle changes with stress or life events
4. Provides useful information to share with healthcare providers
5. Increases awareness of your overall reproductive health

Many apps and digital tools are available for period tracking, making it easier than ever to maintain accurate records. Consistent tracking over several months can reveal patterns and help you better understand your unique menstrual cycle.

When to Seek Medical Advice for Menstrual Irregularities

While some variation in menstrual cycles is normal, certain signs warrant professional medical attention. How do you know when it’s time to consult a healthcare provider about your irregular periods?

Signs It’s Time to See a Doctor

• Periods consistently more than 7 days late
• No period for more than 90 days (if not pregnant or menopausal)
• Bleeding lasting more than 7 days
• Extremely heavy flow (soaking through a pad or tampon every hour)
• Severe pain during menstruation
• Bleeding between periods

A healthcare provider can perform necessary tests to rule out underlying conditions and provide appropriate treatment or management strategies. Don’t hesitate to seek medical advice if you’re concerned about your menstrual health.

Understanding the complex relationship between stress and menstrual cycles is crucial for maintaining overall reproductive health. By recognizing the signs of stress-induced menstrual changes, implementing effective stress management techniques, and staying attuned to your body’s patterns, you can work towards achieving more regular, predictable cycles. Remember, every woman’s body is unique, and what’s “normal” can vary. The key is to understand your own patterns and seek help when something seems amiss.

Can Stress Cause a Missed or Late Period?

Can Stress Affect Your Period?

Is stress behind your irregular or missed period? Here’s how to tell.

Stress and periods go together like peanut butter and jelly.. in the worst way. As if getting your period wasn’t anxiety-inducing enough (time to unwind the heating pad, yet AGAIN — and where is that stash of dark chocolate?), stress can also cause major shifts in your period and menstrual cycle, namely delaying it. A recent study found that high levels of stress can cause irregular periods.

Ironic right?

Stressing about not getting or missing your period can actually make you…not get your period. It’s a real chicken-and-the-egg scenario. Or in this case, stress-about-the-not-fertilized-egg and the not-fertilized-egg scenario.

Stress less and use our period tracker to know when you’re period is scheduled to start and when it is scheduled to stop.

Why does stress cause delayed/missed/late periods?

Even if you rarely have to deal with irregular periods, sometimes stress can throw a wrench in the works and mess up your whole menstrual cycle.

Yup, stress can actually cause your period to be late or delayed when your body is so freaked out by keeping you calm and what’s happening around you, that makes you anxious, that your body’s hormones hold off on critical parts of your menstrual cycle, like ovulation. Think about it from a cavewoman perspective. Stress causes your body to go into fight-or-flight mode, and if you’re running from a giant wooly mammoth, let’s say, it makes sense that your body would be like, “Oh this would be a not-so-great time to have a baby right now” and hit pause on keeping your reproductive systems ready-to-go. While yes, this does introduce a whole new set of stress, your body probably thinks that Cavewoman-you would likely not have time to ask, “Oh crap, why is my period late?” in this scenario.

Ideally you are not so anxious that your body interprets your stress level as running-from-wooly-mammoth-high, but you get it.

How long can stress delay your period? Like, can it stop my period completely?

Stress can delay your period, but the good news is that stress shouldn’t completely stop your period (like, forever). If you’ve gone more than six weeks (the amount of time it takes to classify a period as fully “missed”) since your last period, it may be time to see a doctor and make sure everything is okay.

Can stress cause spotting?

Absolutely. That fight-or-flight response we mentioned above isn’t limited to just shutting your period down or delaying it for a few days. Stress can also cause spotting, aka when you kind of have a little blood coming out (you might notice it when you use the bathroom or wipe), but not enough for you to qualify as a full period. This often happens between periods, leading you to be like, “why is this happening 15 days early?”

Okay, you’re right, I’ve been under a ton of pressure lately. How do I fix my period cycle so that stress doesn’t impact it anymore?

As great as it would be if there were a way to communicate to your body, “Hey, I’m done worrying, you can make my period normal again!” it’s easier said than done. Make sure you’re taking time for yourself to do things you like and enjoy. Yes, doing you might just be exactly what your body (including your entire reproductive systems and menstrual cycle) need right now.

And if worrying about whether your period is late or not is the number one thing that’s bothering you and keeping you up at night, it might be worth it to book an appointment to see the doctor. Ugh yes, you might have to call on the phone and make an appointment, but the peace of mind you’ll feel afterwards if you are able to find a cause and remedy it (or at least be soothed by your doctor and told “It’s no big deal” from someone with a fancy degree) may be worth it.

What are some possible other reasons behind my irregular period? What are some common late period causes besides stress?

There are a lot of factors besides stress that can impact your menstrual cycle and cause a delayed or late period, like pregnancy, birth control (both starting or stopping birth control can shift your system out of whack for a bit), menopause, weight loss, and too much exercise. Hormone changes could also be a cause of why your period is late that you’d wanna chat over with your doctor.

Can Stress Delay Your Period & Impact Your Cycle?

Medically reviewed on November 22, 2022 by Karen Janson, MS, MD. To give you technically accurate, evidence-based information, content published on the Everlywell blog is reviewed by credentialed professionals with expertise in medical and bioscience fields.

Table of contents

• How does stress affect your period?
• Are my problems from stress?
• Check in on your cycle with Everlywell
• Related content

Feelings of stress, anticipation, or unease can impact the whole body. When a traffic jam or traumatic event triggers your body’s stress response, your brain will produce a stress hormone called cortisol. Long-term activation can lead to mood dysregulation, digestive problems, muscle tension, and memory impairment [1].

If you have female reproductive organs, chronic stress may also delay your menstrual period.

That said, missing your regular cycle doesn’t always mean something is wrong. However, regular disruption of your menstrual cycle can be linked to chronic stress that may suppress normal levels of reproductive hormones in your body [2].

How does stress affect your period?

Your regular menstrual cycle is highly impacted by the level of reproductive hormones in the body. Hormonal imbalance and changes affect a variety of menstrual functions, which trigger [3]:

• Maturation and release of eggs in the ovaries
• Building and shedding of the uterus lining
• Preparation for egg implantation

That said, cortisol—the stress hormone—can impact various reproductive hormones, including estrogen, progesterone, LH, and FSH, which are connected to the brain through the hypothalamic-pituitary-ovarian (HPO) axis [3]. When cortisol is released by the brain, it can disrupt this feedback loop.

To understand how can stress delay your period, let’s first explore how your normal menstrual cycle functions without the interference of cortisol:

• Step one – Your regular menstrual cycle starts when your body’s hormones cause you to ovulate, stimulating the release of a mature egg from your ovary.
• Step two – The egg travels down your fallopian tube toward your uterus, which is preparing for the possible fertilization of the egg [2].
• Step three – If the egg isn’t fertilized, your hormone levels decrease, and your uterus sheds the tissue it built up. This shedding is often referred to as your period, or menstruation [2].

When you’re experiencing high levels of stress, the hormones that trigger these steps may become disrupted. As such, you may experience a delayed period. More specifically, cortisol has a strong effect on your body’s ability to make estrogen, which plays a role in the thickening of the uterus lining [2].

In addition to having an irregular period, low estrogen levels may also lead to [4]:

• Hot flashes and night sweats
• Weight gain
• Headaches
• Fatigue, irritability, and moodiness
• Dry skin

One study also found that emotional, nutritional, or physical stress can affect the hypothalamic-pituitary-adrenal (HPA) axis, which releases epinephrine and norepinephrine during times of stress. In effect, disruptions in the HPA axis are thought to be a primary cause of amenorrhea—the abnormal absence of menstruation for three months or more [5].

Those who experience amenorrhea are often treated with hormone therapy by a healthcare provider [6].

Are my problems from stress?

While stress may cause a delay in your menstrual period, other common reasons include weight fluctuations, excessive exercise, pregnancy, and menopause [7].

To determine whether or not your regular period’s absence is stress-related, reflect on your mental health. Oftentimes, feelings of stress are coupled with feelings of irritability, overwhelm, anxiety, and disinterest.

You should also consult with your healthcare provider to receive a personalized assessment of your health. Your healthcare provider may:

• Perform a physical exam
• Check your hormone levels
• Ask about your stress levels
• Run any additional lab work they need

Check in on your cycle with Everlywell

The balance of reproductive hormones in your body is delicate, and stress hormones like cortisol can often disrupt this balance and, subsequently, your menstrual cycle. That said, many factors may affect your regular period, including changes in weight and exercise.

To stay in tune and in the know, look to Everlywell.

At Everlywell, we’re building a world where everyone can access insightful at-home lab tests to monitor their body’s health. Our at-home Women’s Health lab tests are affordable and easy to use. Simply follow the instructions, mail in your at-home collection kit, and receive your physician-reviewed results in days.

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References

1. Stress management stress relief. Mayo Clinic. Published April 8, 2022. Accessed November 4, 2022. URL
2. What is ovulation? American Pregnancy Association. Published June 13, 2022. Accessed November 4, 2022. URL
3. William Shaw, PhD; Susan Labott-Smith, PhD, ABPP; Matthew M. Burg, PhD; Camelia Hostinar, PhD; Nicholas Alen, BA; Miranda A. L. van Tilburg, PhD; Gary G. Berntson, PhD; Steven M. Tovian, PhD, ABPP, FAClinP, FAClinHP; and Malina Spirito, PsyD, MEd.Stress effects on the body. American Psychological Association. URL
4. Low estrogen: Causes, symptoms, diagnosis & treatment. Cleveland Clinic. Accessed November 4, 2022. URL
5. Fourman LT, Fazeli PK. Neuroendocrine causes of amenorrhea–an update. The Journal of clinical endocrinology and metabolism. Published March 2015. Accessed November 4, 2022. URL
6. Amenorrhea: Absence of periods. American College of Obstetricians and Gynecologists. Accessed November 4, 2022. URL
7. Stopped or missed periods. NHS. Accessed November 4, 2022. URL

Delayed periods and stress: signs and causes

Can stress cause delayed periods and why?

The menstrual cycle is an important criterion for assessing the state of the female body. A delay in menstruation can signal the presence of pregnancy, hormonal changes in some cases caused by stress factors, diseases of the reproductive system, menopause, or even tumors. If there is a clear relationship with stress and after excluding other possible causes of the delay, a stress-related menstrual disorder is diagnosed.

Diagnosis of the disease causes difficulties and takes time, since it is not always possible to objectively assess the effect of stress on the body. Each person has their own threshold of sensitivity to stress, and for some women, even minor stress at first glance can affect the delay in menstruation.

The reason for the delay in menstruation can be stressful factors such as the loss of a loved one, dramatic changes in life, problems at work, intense physical or mental stress, trauma, busy schedules and lack of sleep.

Menses delayed due to stress: symptoms

If the menstrual irregularity is associated with stress, in addition to the absence of menstruation, a woman may be disturbed by other symptoms associated with a reaction to acute or chronic stress:

• Irritability or depression

• Anxiety, tearfulness

• Permanent fatigue

• Memory impairment

• Indifference to the world around and what is happening

• Decreased or opposite excessive appetite

• Change in body weight

• Sleep disturbance

How does stress affect the cycle and why does stress delay menstruation?

The delay in menstruation after stress occurs due to the effect of stress on the hormonal background. That is why stress is the reason for the delay in menstruation.

In short, as a result of prolonged or intense stress exposure, a large amount of stress hormones – cortisol and prolactin – is produced. Excessive production of stress hormones leads to disruption of the hypothalamic-pituitary-ovarian axis – the hormonal chain that regulates the reproductive system.

Mismatch in the work of this chain leads to an imbalance of sex hormones. As a result, the growth of follicles in the ovaries stops and, in some cases, the maturation of the egg – ovulation does not occur and menstruation does not come.

This mechanism has evolutionary significance – under stress, the body has the task of mobilizing and preserving itself in the first place, and not leaving offspring, and therefore there is a delay in menstruation.

How long can menstruation be delayed under stress?

The beginning of a new cycle always falls on the first day of menstruation, and the duration of the cycle itself is very individual and normally ranges from 21 to 35 days. A woman needs to focus on the usual schedule. If your period is delayed by 3-5 days or more, you should take a pregnancy test and consult your doctor. The exceptions are the first two years after the onset of menstruation in adolescent girls, the lactation period and the onset of perimenopause.

The duration of the delay depends on the intensity and duration of the impact of stress on the body, as well as on the ability of the body to resist it. It has been proven that prolonged stress lowers the threshold of sensitivity to stress and even minor problems can become critical and lead to serious consequences.

Consultation with a gynecologist is necessary in case of:

• Changes to habitual cycle time

• Too heavy or scanty periods

• Severe pain during menstruation

• Bleeding outside of menses

In the absence of pregnancy, episodic menstrual irregularities do not pose a serious threat to women’s health, but if the irregularities persist for three or more cycles in a row or bring significant discomfort, you should consult a gynecologist for advice. It is necessary to identify the cause of the violation of the rhythm of menstruation.

The doctor will ask the necessary questions, conduct an examination and prescribe an examination. In the absence of visible reasons for the delay, the doctor will pay attention to the mental state of the woman.

Why is amenorrhea dangerous?

Amenorrhea is the absence of menses for 6 months. A long delay in menstruation indicates a violation of the hormonal balance in the body of a woman and other, often serious, pathologies. This affects not only the ability to conceive a child, but also the state of the whole organism as a whole. In case of a long delay in menstruation, a consultation with a doctor is necessary.

Delayed period due to stress, what should I do?

First of all, you need to minimize the level of stress in your life as much as possible. It may be worth considering psychotherapy or consulting a doctor for medication. Consider relaxation techniques such as meditation, breathing exercises, dancing, and moderate exercise.

Set a daily routine and allocate enough time for rest. Normalize your sleep patterns. It would be better to stop using gadgets 2-3 hours before bedtime – when used, the brain receives a large flow of information and cannot fully relax, and the blue spectrum of screen radiation can disrupt the production of melatonin, the sleep hormone. Try to go to bed and get up at the same time, sleep in complete darkness and silence for at least 7-8 hours.

Eat properly and in a balanced way. Include enough protein and fat in your diet. Give preference to unsaturated fats – nuts, cold-pressed oils, oily fish. Eat more vegetables and fruits, they are rich in natural vitamins and minerals. Give up strict restrictions and diets, because any diet is stressful for the body.

Follow the doctor’s recommendations, often with stress-related disorders, the doctor may limit himself to prescribing herbal preparations or vitamin-mineral complexes, including inositols. For example, Dikirogen contains two active forms of inositol at once, which contribute to the normalization of the balance of female sex hormones and the maturation of the egg, which means the onset of ovulation. In addition, myoinositol helps to reduce the level of the stress hormone prolactin. Manganese in Dikirogen is involved in the regulation of the hormonal and nervous systems. And folic acid, which is part of the composition, has a positive effect on the condition of the skin and hair.

A delay in menstruation due to stress can lead to serious disruption of the reproductive system. It is necessary to seek help from a specialist in time and take a comprehensive approach to solving the problem.

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Can there be a failure and delay in menstruation due to stress and what to do about it?

Last updated: 06/24/2022

Contents:

Types of stress and its causes

Effects of stress on the female body 900 05

How long can a missed period be due to stress

When to go to the doctor

How to deal with stress

The menstrual cycle is a very important criterion by which to assess the condition of a woman’s body. With regular and normal bleeding, the absence of alarming symptoms, you can visit the gynecologist 1-2 times a year for prevention.

And any cycle failure and delay is a reason for an unscheduled visit, since it is important to find out the cause of the violations. One of them can be nervous tension and excessive worries – stress and menstruation are interconnected, and in the article we will tell you exactly how.

Delayed periods due to stress is quite common. Thus, the body protects itself from the influence of negative factors. The following causes can cause stress:

• problems in the family and at work;

• grief and loss – divorce, death of a close relative;

• exhausting physical activity;

• emotional overstrain, protracted conflicts;

• previous injuries, operations;

• a radical change in lifestyle;

• moving to a region with a different climate.

Stress, even if it concerns only the emotional sphere, affects the physical health of a woman, and the reproductive system is no exception. Moreover, all types of stress can influence it:

• Short-term: this is a protective reaction to a negative environmental factor. Such stress is natural, passing, and, as a rule, does not lead to serious changes in the functioning of the body, all reactions are temporary.

• Long-term: prolonged exposure to a stressor leads to pathological conditions.

Delayed periods due to stress develops mainly due to hormonal changes. This happens due to the influence of stress hormones – cortisol and prolactin: an emotional outburst causes changes in the adrenal glands and the pituitary gland – the gland that produces prolactin.

Normally, prolactin has high values ​​only during pregnancy and breastfeeding. If a woman is not pregnant, a large amount of prolactin leads to a slowdown in the thyroid gland and ovaries, negatively affects the mammary glands, and also causes a violation of the relationship with the pituitary gland. This is reflected in the level of thyroid-stimulating hormone (TSH) and sex hormones, which leads to an increase in the duration of the cycle, the interval between menstruation becomes longer. Sometimes periods can even stop altogether.

There is another mechanism for the development of delay due to stress. The latter leads to an increase in the level of the stress hormone cortisol, which also contributes to the disappearance of menstruation. And other consequences include a deterioration in the condition of the skin, the formation of fatty deposits, male pattern hair. A constant increase in cortisol can cause obesity and lead to the development of polycystic ovary syndrome.

If the level of prolactin is elevated, the herbal drug Cyclodinone® based on sacred vitex can help normalize the hormonal background. The drug is available in the form of oral drops and tablets. The drug was developed in Germany according to the unique concept of phytoneering.

Normally, the duration of the menstrual cycle is very individual. Therefore, it is important for a woman to focus on her own characteristics in order to determine how long a delay in menstruation lasts under stress . It is believed that the absence of menstruation for 3-5 days after the date of the expected bleeding is a cause for concern.

This does not apply to teenage girls with irregular periods or women who have entered perimenopause (usually between 40 and 45 years of age).

Any delay, especially if it occurs often, is not normal. It is important to consult a gynecologist, and if the reason for the increase in the interval between periods is really stress, he will refer you to specialists of a different profile, for example, a psychotherapist.

The following symptoms are very alarming:

• no periods for more than 90 days;

• bleeding longer, more profuse than usual;

• menses very painful;

• 90,004 periods less than 21 days apart or more than 35 days apart, three cycles in a row;

• observed intermenstrual bleeding.

With such symptoms, it is worth contacting a gynecologist as soon as possible.

Stress is an inevitable part of life, so it is not always possible to completely protect yourself from worries and upheavals. It is important to learn how to resist overload, quickly and successfully adapt to change, and be able to restore emotional balance.

How to restore cycle if there was a delay in menstruation due to stress? Let’s consider several ways.

Recreation

Everyone can have their own way to relax: for some it’s a warm bath with their favorite aromatic oils, for others it’s an active vacation like a bike ride or a short trip. This will help you forget about worries and get positive emotions. It is important to allocate time and energy to rest even in a busy schedule: without giving yourself positive emotions, you risk becoming even less productive.

Sleep

Without good quality sleep, there is no point in establishing a menstrual cycle: it has been proven that a good night’s rest (7-9 hours) helps to feel better, prevents overeating and weight gain, and promotes good skin condition and complexion. And excellent health and pleasant appearance are the key to a positive mood.

Daily routine

The cyclic nature of the processes in our body obliges us to pay attention to the daily routine: it is better to get up and go to bed at about the same time. Failure of menstruation due to stress can develop against the background of exhausting loads, irregular working hours, combined with nervous tension, so it is important to regain an acceptable schedule.

Nutrition

The quality of nutrition greatly affects the functioning of the reproductive system. The daily menu should include fresh vegetables and fruits, a sufficient amount of protein, complex carbohydrates. It is better not to allow fasting and strict restrictions, unless a medical condition requires it and is not recommended by a doctor: rigid diets can do more harm than good. In cases where excess weight occurs, it is better to consult a nutritionist and develop your diet taking into account the needs for nutrients.