REDs: Myths vs. Facts
Understanding REDs is crucial for anyone supporting an athlete, but it can be tricky to navigate. To help, we've busted some common myths to clear up the confusion.
Myth: Missing periods or irregular periods are normal for female athletes.
Fact: Missing or irregular periods are never normal and often indicate a problem with energy availability (among other causes). These can be signs of REDs, which can lead to long-term health issues such as bone density loss, hormonal imbalances, and impaired performance. It's essential to address this early by encouraging athletes to seek professional support.
Myth: Only athletes who are underweight can have REDs.
Fact: REDs can affect athletes of all body types, not just those who are underweight. Even athletes who appear healthy or are at a normal weight may experience low energy availability due to insufficient calorie intake, overtraining, or an imbalance between energy needs and intake.
Myth: REDs only affects female athletes.
Fact: While REDs is often associated with female athletes, it can affect males too. Male athletes may experience similar issues such as low energy availability, fatigue, and stress fractures. It’s important to be aware of signs of REDs in all athletes, regardless of gender.
Myth: If an athlete is eating, they're fueling properly.
Fact: It's not just about eating; it's about eating the right amount and balance of nutrients throughout the day. Many athletes, especially those participating in endurance sports, may unknowingly underfuel by not consuming enough calories to match their training demands. This can lead to low energy availability, and in turn, REDs.
Myth: Athletes with REDs just need more rest.
Fact: While rest and recovery are essential, REDs is a result of insufficient energy intake and not just overtraining. Athletes need to restore their energy availability through balanced nutrition, sleep, and recovery, not just rest from training.
Myth: It's not possible to recover from REDs.
Fact: Recovery from REDs is not only possible but also vital. With the right support (proper nutrition, rest, and medical guidance) many athletes can recover and restore their energy balance, improving both physical health and performance. However, early intervention is key to preventing long-term damage, especially to bone health.
Myth: REDs is only a concern for elite athletes.
Fact: REDs can affect athletes at any level, from high school teams to recreational athletes. Any one who fails to match their energy expenditure with sufficient caloric intake is at risk, so it's important to be vigilant and supportive for all athletes, regardless of their skill level.
Myth: Birth control pills or a “withdrawal bleed” are the same as a real period.
Fact: A withdrawal bleed from hormonal birth control is not a true menstrual period. It’s a result of synthetic hormones, and it doesn't indicate normal hormone functioning or a healthy reproductive system. Athletes using birth control should be aware that their body may still be at risk for REDs even if they are having a regular “bleed.”
Myth: REDs will resolve on its own with time.
Fact: REDs doesn’t typically resolve without intervention. It requires a combination of proper nutrition, rest, and, in some cases, medical guidance to restore energy balance and prevent long-term health consequences. Supportive coaches and parents play a critical role in helping athletes seek the right care early.
Myth: Athletes can’t perform well during their period.
Fact: Many athletes can perform just as well, if not better, during their period. Exercise can actually help alleviate cramps, boost mood, and improve energy levels. Encouraging athletes to listen to their bodies and adjust their training as needed is key.
How Can You Help?
Know the signs: Watch for symptoms of REDs like fatigue, stress fractures, mood changes, and irregular periods
Be proactive: Encourage open discussions about energy levels, nutrition, and menstrual health
Promote balance: Ensure athletes are fueling properly and not overtraining
Seek help when needed: If you suspect an athlete may be struggling with REDs, help them access the right medical or nutritional support as soon as possible