So, you eat healthily and exercise regularly, but you're always tired (and maybe a little bit grumpy).
Your periods have been irregular, or maybe even non-existent.
You may have the 'Female Athlete Triad'.
Stay tuned and I'll explain what it is and what you can do to boost your fertility with this condition.
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If this is our first time connecting, welcome!
My name is Melanie McGrice and I'm a fertility and prenatal dietitian.
I help couples boost their fertility and give their baby's the best start possible with
the power of good food.
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The female athlete triad, otherwise known as 'the triad' describes the relationship
between menstrual function, low energy availability and decreased bone mineral density.
The triad is most commonly seen in young women involved in sports.
Although it's called a 'triad' (meaning three), some women may just experience one or two
of the symptoms, for example, only menstrual dysfunction.
In fact, research has found that up to 69% of women meet the criteria for one or two
components of the Triad, particularly in sports where leanness is commonly encouraged, such
as gymnastics or ballet.
However, the triad isn't always seen in professional athletes, it's also common in women who are
recreationally active.
So, what exactly does 'low energy availability' mean?
Essentially it means that your body isn't getting adequate calories for the amount of
physical activity that you are doing.
This may be because you're stressed, too busy to eat properly, because you have some disordered
eating or because you're trying to lose weight.
For some women, they're not even trying to lose weight, but just maintain their current
weight, but they're just not getting adequate calories for the amount that they're burning.
The problem is that when your body receives less energy than it needs over a prolonged
period, this may result in: reduced production of the hormones from
your pituitary gland, including the follicle-stimulating hormone and luteinizing hormone, and/or
Reduced production of estrogen and progesterone from the uterus.
The result of this is menstrual dysfunction. It might mean either irregular periods or it ceasing altogether
and decreased bone turnover and density, which results in an increased risk of bone injuries
and osteoporosis down the track.
So, what do you do if you think you may have the 'Female Athlete Triad'?
The first step is to see a healthcare professional for an accurate diagnosis.
A dietitian is usually the best person to diagnose this condition, but you could also
speak to your doctor or Fertility Specialist.
It can also be helpful to get your Bone Mineral Density tested and a blood test to see what
your nutrition levels are like.
Treating the Female Athlete Triad depends upon your symptoms and how severe it is.
You'll usually need to decrease the volume and intensity of physical activity that you
undertake for a while.
You may require some medications to assist with your hormones and/or bone mineral density.
Additionally, some women benefit from counselling.
However, the most important change is dietary modifications.
We need to ensure that you're getting adequate calories to meet your nutritional needs.
It's also essential to review your dietary intake to ensure that you're meeting micronutrient
requirements such as calcium, vitamin D, iron and zinc.
With nutrition therapy, recovery is usually around a couple of days for your low energy availablity.
But it can take a couple of months to improve your menstrual cycles. And it can take years to
recover your Bone Mineral Density.
One of the first steps I'd recommend is downloading my free fertility meal plan to help get your started.
Just go to www.melaniemcgrice.com/fertility.
Feel free to post any questions you have in the comments box below.
I look forward to seeing you in my next video!