Updated: 10/13/23
Do you know about the RED-S Syndrome (formerly called Female Athlete Triad)? Every year, millions of people around the world engage in different forms of physical activity to stay fit and healthy. While constant exercise is considered to be beneficial for overall physical well-being, it can also come with a certain level of risk when overdone. One of the most overlooked and often ignored problems with excessive physical activity is RED-S syndrome. Also known as Relative Energy Deficiency In Sport, RED-S syndrome is a silent danger for athletes. In this blog post, we’ll explore what RED-S syndrome is, its symptoms, causes, and most importantly, how it can be prevented.
What is the RED-S Syndrome?
RED-S syndrome is a condition where athletes suffer from the lack of adequate energy availability. Simply put, athletes are consuming a lot less energy than what their body requires to carry out normal bodily functions and maintain their physical activity levels. Over time, this can lead to malfunctions in the body’s hormonal balance, bone strength, and immunity. RED-S syndrome doesn’t happen overnight; it develops over a period of time when athletes don’t eat enough food to match the energy they use. This not only affects their body weight but also impairs other critical functions, such as the menstrual cycle in women.
RED-S syndrome is not just limited to professional athletes. It can affect anyone who exercises vigorously without considering their total energy intake. However, the signs of RED-S syndrome can be subtle and hard to notice. Some of the primary signs include fatigue, weakness, a decline in athletic performance, and an increased risk of bone fractures. Furthermore, female athletes may also experience chronic or irregular menstrual cycles, loss of passion, and infertility.
Those suffering from female athlete triad may experience symptoms like bone loss, fatigue, self-induced vomiting, stress fractures and weight loss, among others. Early treatment is ideal in order to prevent worsening symptoms.
RED-S Syndrome Symptoms
Inadequate Nutrition
Inadequate nutrition is when the body is not gaining enough energy from the food consumed. Eating regularly may not be adequate for a very active person to retain a normal weight. Some women fail to take in enough calories during the day while others don’t consume enough healthy fats due to societal misinformation about the role of fats in the diet. Healthy nutrition is necessary to have consistent menstrual cycle and maintain normal estrogen levels. Losing weight too quickly can cause irregular periods. Many people also experience eating disorders like anorexia nervosa, bulimia, generalized disordered eating, anorexia athletica, binge eating disorder and several more.
Low Energy Availability
The first component of the female athlete triad is low energy availability. This means that an athlete is not consuming enough calories to support her activities, resulting in a negative energy balance. As a result, her body may reduce hormone production, leading to menstrual dysfunction and a loss of bone density.
Amenorrhea
This term refers to the absence of menstrual periods for six months or longer. The absence of periods can be due to factors like significant weight loss, intense exercise and disordered eating. A precise percentage of body fat is essential to maintain strong bones and healthy weight. Lack of periods happen when weight reduces to unhealthy levels or when the body is not adequately nutritionally balanced. Lack of enough nutrition intake in the body can cause light or delayed periods for up to 2-3 months. A healthy weight is necessary for the body to manufacture enough quantities of the female hormone, estrogen. Maintaining normal levels estrogen is essential to the body as it helps in the absorption of calcium, a crucial mineral for stronger bones. Estrogen deficiency can mean low bone mass.
Decreased Bone Density/Osteoporosis
Female athletes who have decreased energy intake may have lower bone density, making them more susceptible to fractures and osteoporosis later in life. If left untreated, low bone density can lead to stress fractures and chronic pain. Physical activity plays a key role in building strong bones and a healthy skeleton. However, intense exercise can lead to problems in people with irregular periods and normal estrogen levels. The right balance of estrogen, body weight, exercise and the right intake of calcium and vitamin D is imperative for healthy bones.
Causes of RED-S Syndrome
Female athletes must pay attention to their diet, menstrual cycle, and bone density to prevent the development of this condition. Overtraining, dietary restrictions, psychological issues, and societal pressure can contribute to FAT. To prevent this condition, athletes should follow healthy eating habits, monitor their menstrual cycle, and take adequate rest between workouts. Female athletes should also seek help from health professionals if they notice any irregularities in their menstrual cycle or experience feelings of low self-esteem or depression to prevent the development of RED-S Syndrome.
Dietary Restriction
Restricting food intake to maintain a lean body is one of the leading causes of RED-S Syndrome. Low-calorie diets prevent the body from getting all the essential nutrients, leading to malnutrition. Inadequate calcium, vitamin D, protein, and carbohydrates in the diet can lead to low bone density, irregular periods, and fatigue. Female athletes should ensure they consume enough calories and nutrients to support their training.
Over-Exertion and Energy Deficits
One of the main causes of RED-S Syndrome is over-exertion. When a woman participates in rigorous sports training, she can easily burn more calories than she is consuming. This energy deficit can result in low body fat levels, which can lead to irregular or missed periods. This hormonal imbalance can cause decreased bone density and increased risk of stress fractures, putting the athlete at serious risk for injury.
Social and Environmental Pressures
RED-S Syndrome can also be caused by social and environmental pressures to look athletic. In today’s culture, there is often a strong emphasis on the “ideal” female body, which can lead athletes to push themselves too hard in an effort to attain that “perfect” physique. This can be a dangerous trap to fall into, as it often involves excessive exercise and food restriction that can damage the body in the long-term.
Lack of Education
Many female athletes aren’t aware of the potential risks of over-exertion and low body fat levels. This lack of education can lead to poor eating habits, such as skipping meals, and can cause them to push themselves too hard or too often. It’s important to educate athletes early on about the importance of rest days, proper nutrition, and the warning signs of RED-S Syndrome.
Psychological Stress
Psychological stress can also be a contributing factor to Female Athlete Triad. Athletes who are struggling with perfectionism and intense anxiety may be more likely to push themselves too far, leading to physical exhaustion and hormonal imbalances. Additionally, managing life stressors, like school, work, and relationships, can be difficult for the athlete and can contribute to unhealthy habits and routines.
Imbalance of Energy Availability
When the amount of energy expended exceeds the amount of energy available, RED-S Syndrome can occur. This can occur in athletes who eat an insufficient amount of food or who exercise excessively. The lack of energy available can cause the body to shift into a survival mode which disrupts the menstrual cycle, leads to decreased bone density, and increases the risk of injury.
Genetics
Genetics also play a role in the development of RED-S Syndrome. Some athletes have a genetic predisposition to low bone density and other hormonal disorders, increasing their risk of developing RED-S Syndrome. This condition is more common in female athletes with a family history of menstrual irregularities or osteoporosis.
Diagnosing RED-S Syndrome
Diagnosing RED-S Syndrome often involves a comprehensive medical examination. Your physician may take a detailed medical history, perform a physical examination, and order specific tests necessary in determining the condition’s severity. Treatment options usually involve a team-based approach that includes physicians, nutritionists, and mental health professionals.
RED-S Syndrome Treatment
There are a number of avenues to pursue when treating the female athlete triad. These are a combination of lifestyle changes and official treatments.
Increase Energy (Calories) Intake
Energy is a key component in treating the RED-S Syndrome. The majority of the symptoms and effects of female athlete triad are caused directly (weight loss) or indirectly (loss of bone density) by nutritional insufficiency. More calories might be required in young girls and active teenagers. Calories requirement can rise up to 3,000 or above for some female athletes.
Nutritional Counseling
Nutritious meals and healthy dietary habits can help reverse RED-S Syndrome’s symptoms.
Hormonal Therapy
Some physicians prescribe estrogen replacement therapy to restore menstrual functioning.
Bone Density Monitoring
Active women with RED-S Syndrome should undergo regular bone density scans to prevent osteoporosis.
Psychological Counseling
Mental health professionals can provide support to women struggling with disordered eating or other mental symptoms of RED-S Syndrome.
Minimize Exercise
Many women with female athlete triad are required to refrain from exercising in order to resolve some of the issues. Some may actually have to quit all sporting exercises. It is also advisable to consult a physician to learn about the exercise that your body can tolerate. Slowing down the amount of energy going out can be done by doing gentle forms of exercise like yoga, swimming, casual walking.
Getting Enough Rest
Lack of enough sleep makes it harder for the body to recover and resume its normal functions after workouts. Sleep helps the body to repair damaged tissues, regulate mood, produce and balance hormones. People experiencing insomnia can try to focus more on reducing stress and eating nutrient-dense foods.
Reduce Inflammation and Stress Levels
Inflammation and chronic stress make any health condition worse. This includes mental health issues, bone loss and hormonal imbalances. Increased stress can alter a woman’s reproductive hormones and also affect her menstrual cycle. Inflammation may worsen menstrual disorders or complicate other health issues like sports-related injuries.
Seek Medical Advice
This is good advice for anyone experiencing any of these symptoms, or from the symptoms of underlying issues like disordered eating. The doctor will want to learn about the patient’s medical history and other factors like their physical activity and history of the menstrual cycle. They can help people dealing with these problems by recommending a course of action and treatment.
Prevention of RED-S syndrome
Preventing RED-S syndrome involves a comprehensive approach that includes proper nutrition, regular physical activity, and adequate rest and recovery. Women who participate in sports requiring a lean physique should prioritize healthy eating habits over restricting caloric intake. Women who experience menstrual irregularities or other symptoms of RED-S Syndrome should seek help from medical professionals.
Supplements for RED-S syndrome
Calcium and Vitamin D
Calcium and vitamin D supplements are essential for female athletes, particularly for those with RED-S Syndrome. Inadequate calcium intake is a significant factor in the development of osteoporosis. Vitamin D is crucial for bone building and maintaining bone density. In addition, studies have shown that it can improve muscle function, thus promoting better athletic performance. It’s important to take calcium and vitamin D supplements consistently to ensure you’re meeting your body’s needs.
Protein Supplements
Protein is the building block of muscles, making it an essential nutrient for women who want to build or maintain muscle mass. Getting enough protein in your diet can be challenging, especially for vegetarian or vegan athletes. Protein supplements like whey protein, pea protein, and soy protein can help fill the gap. They aid in muscle recovery after intense workouts while also providing essential amino acids to promote lean muscle growth.
Iron Supplements
Iron is a crucial mineral for female athletes’ overall health and well-being. It plays a crucial role in delivering oxygen to the muscles and helps prevent fatigue and anemia. However, many women struggle to get enough iron in their diets, especially vegetarian or vegan athletes. Iron supplements can help women meet their daily iron requirements and boost their athletic performance by improving oxygen delivery.
Omega-3 Fatty Acid Supplements
Omega-3 fatty acids have anti-inflammatory properties that can reduce muscle soreness and accelerate muscle recovery. They also play a vital role in reducing the risk of heart disease and promoting overall health. Taking omega-3 supplements like fish oil or salmon oil can help active women maintain their health while also helping them recover from strenuous workouts.
Maca Root Extract Powder
Maca root extract is an antioxidant that can benefit women’s health and improve energy, memory and mood. As a dietary supplement, take 1,000 mg (scant ½ tsp) of maca root extract powder three times per day, or as directed by a physician.
Pure Phenylethylamine
Phenylethylamine (PEA) HCL is a compound found in foods like chocolate. It may improve mood and promote feelings of well-being and calmness. It is suggested that when used as a supplement, phenylethylamine (PEA) HCL powder should be taken in servings of 100 to 500 mg once daily. Taking more than that can result in overstimulation, potentially causing mania and erratic mood swings.
Glycine Powder
Glycine is a nonessential amino acid, but still plays an important role in muscle maintenance and energy production. It also functions as an antioxidant. Glycine powder is recommended to be taken in serving sizes of 1,000 mg up to three times per day, depending on intended effect. As the body is able to manufacture glycine on its own, a glycine supplement is usually not necessary before use, especially when you have had a prior medical condition.
Fenugreek
Fenugreek powder is created from the seeds of the fenugreek plant, a Mediterranean herb that contains several vitamins and helpful alkaloids. It is also used as a flavoring in several foods and drinks, such as artificial maple syrup. Take 1,000 mg (about ½ tsp) of fenugreek powder up to three times daily, or as directed by a physician. May also be useful as a culinary spice.
Whey Protein Powder Isolate
Whey protein comes from milk and is a rich source of proteins. It contains 90 percent protein and a complete amino acid profile, ideal for building muscles. As a dietary supplement, take 15 to 30 grams of whey protein powder daily, or as directed by a physician. The recommended serving size for weightlifters is 1 gram of protein per kilogram of body weight.
Multivitamin for Women
A multivitamin for women helps supply essential vitamins and minerals that the body needs for optimal functions. Women who are active in sports need more nutrients than their sedentary counterparts, and a good multivitamin can help fill in the gaps. Essential vitamins like vitamins A, C, D, and E, as well as minerals such as calcium, magnesium, and iron, are crucial for healthy bones, muscles, and organ functions. Purchase a bottle of multivitamins for women at Bulksupplements.com.
The Bottom line
RED-S syndrome is a massive problem that is often unnoticed in the athletic community. Athletes are encouraged to adopt healthy eating habits and understand the importance of consuming an adequate amount of calories to fuel their body’s physical demands. RED-S syndrome should be taken seriously and not be ignored or brushed off as a side effect of athletic training or competition. By understanding the signs, causes, and symptoms of RED-S syndrome, we can take steps to prevent it and remain healthy while enjoying our chosen activities.
The RED-S syndrome is a serious condition that can have long-lasting effects on a woman’s health. However, preventive efforts can lessen the risk. Nutritional supplements can play a crucial role in assisting women in meeting their body’s needs. In addition, it can enhance athletic performance, aid in muscle recovery and repair, and support overall health. Before including any supplements in your diet, be sure to consult a licensed health practitioner or dietitian to ensure you’re taking the right dosage and formulation for your specific needs. Remember that supplements are not a substitute for a balanced diet and lifestyle. They can help supplement it. Be active, be mindful of your body’s needs, and take the necessary steps to ensure you’re well-nourished.
