If you're an athlete, whether that be elite or amateur - I'm sure it's no surprise to
you that adequate nutrition is key in maintaining your health and improving your performance.
As a result, most athletes are very cautious of what and how much they eat.
But what happens if you're not eating enough?
Can it negatively impact your health and sports performance? Moreso, can it impact your fertility?
Well, the answer is yes, and yes.
This phenomenon is known as relative energy deficiency in sport- or simply RED-S.
What is RED-S? Who's at risk? And, how do we treat it?
Stay tuned to find out...
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My name is Melanie McGrice and I'm a women's health and fertility dietitian.
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So, what is RED-S?
RED-S is a syndrome that affects the health and performance of both female and male athletes
and is an outcome of low energy availability.
Low energy availability is when an athlete restricts their energy intake to a level below
what is needed to maintain optimal health.
This can lead to a number of consequences.
Which include:
Number 1. Impaired metabolic function
Studies of women with RED-S have discovered disruptions in
hormones, such as their thyroid function and changes in appetite-regulating hormones.
These changes occur to help the body conserve energy for essential bodily functions, and
can result in a change in appetite and/or energy levels. As well as your performance and fertility.
Number 2. Menstrual disturbances
The effect RED-S has on reproductive hormones in women has been well researched.
A decrease of a hormone called Gonadotropin Releasing Hormone creates a cascading effect
resulting in low oestrogen and progesterone production.
This change can disrupt menstrual cycles and impair ovulatory function, ultimately
affecting fertility.
Number 3. Bone health
RED-S can cause impaired bone health in athletes.
As well as being important for ovulation, oestrogen hormones play a key role in maintaining
bone structure.
A decrease in oestrogen and low intake of nutrients causes bones to lose their strength
resulting in recurrent fractures and an increased risk of osteoporosis.
Additionally, RED-S has recently been shown to impair an individual's' immune system,
interrupt protein synthesis needed to repair and build muscles and tendons and impacts
heart health.
So who is at risk of RED-S?
Although all athletes are at risk of RED-S there are a few who are more at risk.
These athletes include:
- Those who participate in weight class sports such as lightweight rowing, weightlifting
and combat sports, or aesthetic sports such as dance, gymnastics, swimming and athletics,
- Endurance athletes such as triathletes, cyclists and marathon runners are at risk
due to their high energy demands, and - Young athletes are at risk as their energy
needs are compounded by the demands of their sport in addition to the extra energy they
need for growth and development.
So what are some noticeable symptoms of RED-S we can look out for?
Although the severity and physical manifestations of RED-S symptoms vary between individuals,
there are some symptoms you should follow up on.
They include irregular or non-existent menstrual cycles, recurring injuries and illness, fatigue,
decreased performance and mood swings.
Additionally, if you struggle with food-related anxiety, skipping meals or negative body image
it is also a good idea to be checked for RED-S.
So, if you think you may have RED-S, what should you do?
The first step is to seek out the advice of a healthcare professional who has experience
with RED-S. This might be your local doctor, fertility specialist or dietitian.
They will ask you questions about the amount of physical activity you do, and look at your
dietary intake.
They might also take some blood tests and measure your body composition.
They'll also speak to you about your goals, such as whether you are trying to conceive
or whether you just want to improve your energy levels and performance.
They'll then help you put a plan in place to get your energy intake, and consequently
your hormones, back in balance again.
This might include modifying your eating plan and/or adding in some nutritional supplements.
So as you can see, getting your nutrition right as an athlete is important, especially
if you want to have a baby, whether it be now, or in the future.
It's important that more athletes know about this important condition, so I'd encourage
you to share this video with your friends.
Feel free to ask any questions in the comments box below, and if you're trying to conceive,
make sure that you download my free fertility meal plan from melaniemcgrice.com/fertility.
I'll look forward to seeing you in my next video!