Why Your Heart Rate Changes in Period Recovery and Why That’s a Good Thing

If you’ve been tracking your recovery from hypothalamic amenorrhea (HA) and noticed your heart rate changing, you’re not alone. Many women see their resting heart rate rise, from the low 40s to the 50s or 60s, as they start eating more and resting more. Devices like the Oura Ring can make this even more confusing, flagging “elevated heart rate” or “poor recovery” messages.

So what’s really going on? Is this normal, or something to worry about?
Let’s break down exactly how heart rate changes in period recovery, why it’s often a positive sign, and when it’s worth checking in with your doctor.

Why Your Heart Rate Was So Low Before Recovery

When your body is under chronic energy deficiency, whether from under-eating, over-exercising, or both, it adapts by slowing everything down to conserve energy.
That includes your metabolism, digestion, reproductive system, and yes, your heart rate.

A low heart rate (especially in the 40s) is common in women with HA, not because it’s a sign of “fitness,” but because it’s a sign that your body was surviving on less energy.

Think of it like your body switching to power-saving mode. It’s efficient, but it’s not thriving.

Why an Increased Heart Rate in Recovery Is a Positive Sign

As you start eating more, resting more, and your hormones begin to turn back on, your body no longer needs to conserve energy so tightly.
Your metabolism starts to ramp back up. Your thyroid function improves. Your heart begins beating at a rate that supports normal metabolic function.

So if your resting heart rate has increased from the 40s to the 50s or 60s. that’s actually a sign your system is waking up.
Your body is getting the fuel it needs, and your cardiovascular system is adjusting to this new (healthier) baseline.

Feeling winded on walks can also be part of this recalibration. You’ve gone from operating in an energy-deprived, stress-driven state to one that’s re-learning how to function with proper energy availability. Think of it as your body re-teaching itself how to use energy for life, not just for survival. I promise its not because you “lost your fitness”.

Why Your Heart Rate Might Seem “High”

It’s totally normal for Oura or other trackers to flag an “elevated” heart rate during recovery. Here’s why:

Your hormones, especially estrogen and progesterone, influence your autonomic nervous system, which controls heart rate variability (HRV) and resting heart rate.
When you’ve been in HA, your sex hormones have been quiet. As they return, your body is adapting to their presence again.

Estrogen, in particular, can increase sympathetic (alert) nervous system activity, so while your body is relearning balance, your heart rate at night may stay slightly higher.
Add in a revving metabolism, more food intake, and even small amounts of stress or temperature changes and your body might just need a bit more time to find its new rhythm.

When to Check in With a Doctor

While a rising heart rate is usually a good sign of recovery, it’s always okay and smart to get things checked if something feels off.
Reach out to your healthcare provider if you notice:

• Heart rates consistently above 90 bpm at rest

• Chest pain, dizziness, or shortness of breath that feels intense or persistent

• A pounding heart that doesn’t settle even at rest

• Any new or worsening anxiety around your heart rate that’s causing distress

A doctor can rule out other causes and reassure you that your cardiovascular system is adjusting normally.

The Bottom Line

A higher resting heart rate, feeling more easily winded, or even seeing sleep tracker warnings can all be part of your body’s healing process.
It means your metabolism and hormones are turning back on. Your body is no longer in energy-conservation mode, it’s coming back to life.

So instead of seeing that higher heart rate as something scary, try to see it for what it truly is:
A reflection of your body learning how to feel safe again.

If you’re in the thick of recovery and noticing body changes that confuse or scare you, you’re not alone.
This is exactly what healing looks like sometimes: messy, uncomfortable, but deeply, beautifully normal.

❤️ Cynthia

Cynthia Donovan, MS RDN CDN