December 2024 - Julie Pittman - Rally Physical Therapy
As athletes, we often push ourselves to the limit, but one aspect of health that can get overlooked is energy balance. If your body doesn’t get enough fuel to support exercise and daily activities, it can lead to Relative Energy Deficiency in Sport (RED-S). RED-S affects menstrual health, pelvic floor function, and athletic performance, and it’s important for women to understand its impact.
What is RED-S?
RED-S, also known as Low Energy Availability (LEA), occurs when your body isn’t getting enough energy (calories) to meet the demands of exercise, recovery, and basic functions like digestion and hormone regulation. This imbalance can be caused by not eating enough, overtraining, or both. While RED-S affects both men and women, women are particularly vulnerable due to the complex relationship between energy balance, menstrual cycles, and hormones.
How RED-S Affects Menstrual Health
One of the first signs of RED-S is disruption to the menstrual cycle, such as:
Irregular periods: Your cycle may become unpredictable or stop.
Amenorrhea: The absence of periods for three months or more, signaling that your body is not getting enough energy for reproductive health.
Low bone density: A lack of estrogen due to menstrual disruption can weaken bones, making you more susceptible to stress fractures.
Missing periods or experiencing irregular cycles are key signs that your body is under stress.
How RED-S Affects Your Pelvic Floor
The pelvic floor muscles support your bladder, bowel, and reproductive organs. When your body isn’t getting enough fuel, these muscles can weaken, leading to:
Pelvic floor dysfunction: Weakened pelvic muscles can increase the risk of urinary incontinence (leaking).
Hormonal imbalances: Low estrogen levels, often caused by RED-S, can further weaken the pelvic floor muscles.
RED-S and Postpartum
In the postpartum period, energy requirements are high due to breastfeeding, physical recovery, and the increased workload of caring for a newborn. If an athlete or active individual doesn’t meet these nutritional needs, it can impair recovery, performance, and long-term health. Recognizing the signs of RED-S is crucial for postpartum women to maintain a healthy balance between motherhood and athletic pursuits. Proper nutrition, rest, and support are essential for optimal recovery and performance in this delicate period.
How RED-S Impacts Overall Health
Beyond menstrual and pelvic floor health, RED-S can affect your overall well-being:
Bone health: Lack of energy can lower bone density, increasing the risk of fractures.
Mental health: Energy imbalance can lead to mood swings, anxiety, and trouble concentrating.
Decreased performance: Without enough fuel, you’ll experience fatigue, slower recovery, and reduced performance.
How to Prevent and Address RED-S
Preventing RED-S is possible by ensuring your body gets enough energy to meet its needs. Here are some tips:
Eat Enough Calories: Make sure your diet includes enough calories, healthy fats, proteins, and carbs (especially carbs for energy).
Rest and Recover: Give your body time to recover by incorporating rest days and managing your training load.
Listen to Your Body: If you notice changes in your menstrual cycle, pelvic health, or feel unusually fatigued, reassess your nutrition and exercise routine.
Get Professional Help: If you suspect RED-S, consult a healthcare provider, such as a nutritionist or sports medicine doctor, for guidance.
Final Thoughts
RED-S can affect many aspects of your health, from your menstrual cycle to your pelvic floor to your overall athletic performance. By fueling your body properly and listening to its needs, you can avoid the negative effects of RED-S and continue to perform at your best. Don’t ignore the warning signs—take action to protect your health today.
Further Resources:
The American College of Sports Medicine (ACSM) on RED-S and female athlete health
A registered dietitian or sports nutritionist for personalized advice on fueling your body for optimal performance
Your health should always come first, so prioritize fueling your body and taking care of your well-being!
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