Maintaining a healthy weight is essential to ensure that you are safe from a wide array of ailments that are waiting to prey on you. That is why it is quite often advised to shed those excess pounds. While men find it easier to attain this, women find the task a little challenging, given the fact that hormones rule her.
Are you trying to lose weight? Are you eating very little and exercising too much? Beware! You could be at the risk of developing a very serious health concern termed the Female Athlete Triad Syndrome. In simple words, it is a condition where a woman, who despite being aware of her energy requirements, eats just to meet the daily calorie requirements but works out more feeling that she gets fitter in the process.
Despite knowing the fact that her energy requirements increase with her demanding exercise regimen, she prevents herself from consuming what is required. Even worse – her periods soon begin to vanish, pains and aches become her companions, and insomnia her comrade!
What Is Female Athlete Triad Syndrome?
This health disorder is a mishmash of three different issues. To be precise, when a young woman suffers from disordered eating, absence of menstruation, and poor bone density, she is known to suffer from this condition.
A condition that is widely prevalent among female athletes, it happens when she involves herself in strenuous training schedules and eats hardly anything.
The female athlete triad is a combination of three health problems. These health problems include disordered eating tendencies like anorexia or bulimia, loss of monthly period, and low bone density. The condition occurs when a female athlete does intense training or exercise and has a strict diet that comes with calorie restriction.
While studies suggest that about 15% of the female athletes suffer from this health condition, about 5% of the normally active female population are also victims.
Who is at Risk of Developing Female Athlete Triad Syndrome?
Any young woman who is undergoing any kind of intensive training could fall prey to this condition. But it is common in those females whose training comes with a weight checking factor or who are under excessive pressure of winning. Studies suggest that women who lack a cordial social circle are also at a higher risk of developing Female Athlete Triad Syndrome.
Symptoms of Female Athlete Triad Syndrome
Here are some of the common symptoms of Female Athlete Triad Syndrome.
- Drastic weight loss
- Continuous fatigue and tiredness
- Constant aches and pains
- Lack of sleep or inability to sleep
- Irregular menstruation or amenorrhea
- Dipping bone density
- Eroding teeth enamel
How To Treat Female Athlete Triad Syndrome?
Getting rid of this condition needs very intensive care. You need to visit a doctor who will consult the concerned person and prescribe the necessary modification that you would have to make for recuperation. Here are some of the things that you could do to ensure that you are recovering faster from Female Athlete Triad Syndrome.
1. Eat Properly!
As mentioned in the beginning, shedding weight is essential to keep you healthy, but do it in a safe way. You do not have to undergo extreme dieting by letting your body starve. Eat healthily. Stay away from junk foods, deep-fried foods, sugar, flour, ice creams, chocolates, and biscuits.
Choose to include loads of fiber rich foods in your diet. Include leafy greens like spinach and lettuce in your food. You can also load up your plate with antioxidant rich fruits like blueberries, tart cherries, pomegranates, pineapples, and apples. Vegetables such as carrots, beets, sweet potatoes, cauliflower, broccoli, and cabbage as they are rich in fiber as well as healthy carbohydrates that will give you the essential energy without stuffing you with calories.
[ Read: How To Include More Veggies In Your Diet ]
2. Drink Water!
Water is an essential part of any healthy diet. Include at least 3 liters of water in your lifestyle, especially if you are indulging in an intense training session. Along with helping you maintain a healthy weight, water promotes detoxification. It also keeps you hydrated and prevents overeating. Water is also essential to help you recover fast from your workout sessions and prevent muscle soreness and fatigue.
[ Read: How To Increase Your Water Intake ]
3. Ease Your Stress!
As mentioned above, unwanted pressure on the women creates unwanted stress. This, in turn, leads to eating disorders, which further takes her to bone density and menstruation troubles. So, keeping yourself calm is very crucial to ensure that you recover quicker. Practice subtle meditations as a part of your recuperating therapy to ease stress and boost your confidence levels. Meditations help you calm down and create an awareness about yourself which will help you to manage and overcome this disorder.
[ Read: How Music Reduces Stress ]
4. Take Care of Your Menstruation Issues!
Your doctor will recommend you the necessary medications that you would have to follow strictly to ensure that periods become normal. Do not abstain from taking any medications prescribed by the doctor. Along with that include dates and pomegranates in your diet which would help in natural restoration of menstrual cycles.
5. Treat Your Anemia!
In most of the cases, women prone to Female Athlete Triad Syndrome experience anemia. While iron medications are available, they could include wheatgrass in their diet as a natural source of iron. Jaggery, pomegranate, dates, raisins, sesame seeds, and beetroots are natural sources of iron that you could always include in your diet to combat anemia.
6. Restore Your Bone Density!
Women are always at a higher risk of developing osteoporosis as their bone density dips after they attain menopause. But, in this case, your are already at a higher risk due to excessive training without adequate nutrition. While milk, cheese, and yogurt gives you calcium, there are a wide array of non-dairy sources you could also use. White beans, canned salmon, sardines, dried figs, blackstrap molasses, kale, and black-eyed peas are rich in calcium.
[ Read: How To Get Healthy and Strong Bones ]
7. Workout Moderately!
Give your body enough time to recuperate. If you have to stop your training sessions for that, please do so. When you do so, you will be helping your body with its recovery process.
Love yourself. Never punish yourself. Female Athlete Triad Syndrome is an example of how we push ourselves to the extreme to please someone else. Never do that.
Love your body and nourish it with healthy foods and adequate exercise. And, it will love you back.
Take care and stay safe!