Whether you are a competitive athlete, recreational exerciser, or performing at the elite level, you need to ensure you are consuming enough and the right types of energy to support your health and performance. However, in more recent years, it is becoming increasingly common for individuals to consume inadequate energy to support all of their requirements. In this article we learn about a term called energy availability, what can happen when you develop low energy availability and the health implications that can occur from a condition termed Relative Energy Deficiency in Sport. What is energy availability? Energy availability refers to the amount of energy left over and available for optimum function of bodily systems after accounting for the energy expended from exercise. EA = energy intake - energy expended from exercise So, what is low energy availability (LEA) Low energy availability occurs when dietary intake is insufficient to support energy expended from exercise and normal physiological functioning to support optimal health and performance. Prolonged or repeated acute bouts of LEA leads to a condition termed Relative Energy Deficiency in Sport, associated with negative health and performance implications. Relative energy deficiency in sport Relative energy deficiency in sport is a syndrome, caused by prolonged or repeated acute bouts of LEA. It can impact male and females and leads to negative health and performance implications. The detrimental outcomes can impact energy metabolism, reproductive function, musculoskeletal health, immunity, cardiovascular and haematological health, bone health, which synergistically impair wellbeing, performance and increase injury risk. How can you spot the warning signs of REDs Being on the lookout for signs and symptoms can lead to better identification and early intervention. Some things to look out for include:
If you suspect REDs, it is important to consult a sports dietitian and a sports physician for a proper diagnosis and treatment. Do not try to self-diagnose. Practical tips to maintain optimal energy availability.
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Are Coaches of Female Athletes Informed of Relative Energy Deficiency in Sport?A Scoping Review9/29/2023
As someone who has spent a significant amount of her young teenage and adulthood years in recovery from an eating disorder, I want to reach people who may be experiencing challenges during recovery and are being impacted by fitness influencers sharing content on social media. I know how it can be crippling and intoxicating when you are trying so hard in recovery and then you open your Instagram feed to be hit with fitness influencers sharing triggering posts (whom many already have orthorexia). I felt this fitness focus has delayed my own recovery, especially when I had left inpatient treatment, and found myself in a society obsessed with image and fitness.
Becoming fixated on my body was dangerous as I had already experienced exercise obsessions throughout my eating disorder. Hashtags such as, “Strong not skinny,” and, “Fitspiration,” were red flags. Initially, social media accounts run by fitness influencers led me to feel inspired, I remember wanting to leave the hospital and become strong like these other girls who claimed 'they had recovered'. But I soon realized this was just another way to mask the deep underlying issues of an eating disorder. Sitting at home scrolling through image after image on social media, reinforced my belief that to be accepted in this world, I would need to obtain an ideal “fitness physique”. Such thoughts had further detrimental effects on my mental health. It was just another form of control, to now become obsessed with training and my body shape/ image. Many fitness narratives on social media feature people purporting to be role models by seeking to inspire us to live a healthier life. They do this by presenting what they consider a desired physique, through sharing images and footage on their platforms. They focus on mirror selfies, muscle growth, defined and toned bodies as well as before and after photos. Todays blog post is not much of a lengthy post. More a heartfelt note, from me to you. Because I know how it feels to be 'in recovery' for what feels like an ultramarathon with no end. Where you appear to be 'living' but always with a caveat. Where you seem to be showing up with a smile, functioning in life, seemingly 'normal', if there is such a thing? Yet 'you' know, when being true to yourself, you still haven't let go of your eating disorder.
I guess I do not have the answers. I think what I have learnt on this quest however (I say quest instead of journey for the reason I am about to explain) is that maybe there is no finish line. Maybe it will be a decision you make every day, to choose recovery over and over again. But with time I know this, the irrational and eating disorder thoughts will slowly become quieter and less frequent. One day you will not have that one thought that holds you back, or that one behavior you wish you could stop engaging with. Or that feeling of needing to hold onto the identity you found yourself in with your eating disorder. Along the path of recovery there are going to be some unnecessary, but expected comments that you will have to experience. They may trigger you, they may leave you feeling angry, frustrated and misunderstood by the world. But part of you may also know, a lot of these comments come from a place of society simply being unaware and/or uneducated on the issue of eating disorders and the complexity of their nature. The following are some of the comments I have heard along the way in my own recovery from anorexia and orthorexia . I am sure there are more, and feel free to add what you may have heard in the comments:
- How sick were you? - Did you just not eat? - I wish I could have that discipline? - Wow but you look so healthy now? - What caused your ED, I ask because I think my friend has one? (caveat - I am not a therapist) - What ED did you have? (rarely do they exist in isolation - it is a cycle) - When did you recover? - Need some meat on your bones - Did you just want to be thin? - Looks like you are fine now though. -Think I could do with an eating disorder to loose some weight. -Oh but most people are obsessed with their bodies anyway. - It is not a bad thing that you want to eat healthily and exercise everyday though - But you eat so much now, and still stay so slim - But you have a body people would kill for now I appreciate most of these comments were driven from a place of innocence, with a lack of understanding and awareness of eating disorders. So here is to more writing, talking and sharing to break down the stigma and to provide greater insights in to the complex nuances of these illnesses. Always with love Jen x When poring through old photographs I stumbled across some pictures of my childhood. In one picture, I am walking along the beach with my nan. I’m holding a doughnut, and am enjoying the yumminess of the sweet dough as I take bite after bite.
This image got me thinking about my relationship with food as a child. While privileged to have access to plentiful food, a range of foods, and a healthy relationship with food during childhood, I think it is interesting to be curious about our connection with food during our early years. At age six, food was delicious, it was fun, and I loved most foods. At school I got excited for breaktime when I could follow the smell of a freshly baked cookie to the dining hall, then quickly devouring the cookie before rushing to the playground to expend my built-up energy from the classroom. I went home from school to be treated to a custard cream biscuit and orange squash before going to sports clubs or ballet lessons. My sister sat with the biscuit tin next to her (she was named the biscuit queen) dunking biscuits in her tea. I felt jealous, as I didn’t like tea and I wanted to try this biscuit dunking experience, so tried to dunk mine into my orange squash (not recommended). I came home from sports clubs to be fed a yummy home-cooked meal by Mummy. A favorite meal was salmon, rice, and peas (with ketchup on my rice). |
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December 2023
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