- Created on 08 March 2014
- Written by jack miler
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You may deem secondary amenorrhea a desirable side effect of exercise because you no longer have to deal with the hassles and possible discomfort of monthly menstrual periods.
Yet, amenorrhea can lead to undesirable problems that can interfere with your health and ability to perform at your best. These problems include:
•almost a three-time higher incidence of stress fractures.
•premature osteoporosis (weakening of the bones) that can affect your bone health in the not-too-distant as well as far future.
•inability to conceive should you want to have a baby and difficulty conceiving once you regain regular menses.
Note that the “absence of at least three consecutive menstrual cycles” is also part of the American Psychiatric Association’s definition for anorexia.
Amenorrhea females who resume menses can restore some of the bone density lost during their months of amenorrhea, particularly if they are younger than seventeen years.secondary amenorrhea treatment But they do not restore all of it.secondary amenorrhea a case report Your goal should be to minimize the damages of amenorrhea by eating appropriately and taking the proper steps to regain your menstrual periods.
The possible changes required to resume menses include:
•training 5 to 15% less (e.g. 50 minutes instead of an hour).
•consuming 10% more calories each week, until you ingest an appropriate amount given your activity level. To allay the “fear of eating,” and get used to a more normal routine, try incremental increases. For example, if you have been eating 1,000 calories a day, eat 100 more calories per day for a total of 1,100 total calories a day during the first week (or even for 2 to 3 days); eat a total of 1,200 calories per day the second week; 1,300 the third week, and so on. (See Chapter 14 for how to determine an appropriate calorie intake.)
Some amenorrhea athletes have resumed menses with just reduced exercise and no weight gain. Others resume menstruating after gaining fewer than five pounds(that is,secondary amenorrhea workup rebuilding and restoring five pounds of health).oligomenorrhea And despite what you may think, this small amount of weight gain tends to include muscle-gain and does not result in “getting fat.”
How to Build a Better Food Plan
If you maintain your body weight despite eating minimal calories and are spending too much time thinking about food, here’s a sample food plan to help you begin to fuel your body better.Gradually add 100calories every 3 to 7 days (or every day, for that matter) and observe the benefits: you will likely feel stronger, happier, warmer;premature ovarian failure sleep better; have better workouts, and think less about food. secondary amenorrhea exercise Because you are adding essential (not excess) calories to get your body out of hibernation, you will be unlikely to “get fat.” Your best bet to help you through this process of relearning how to eat appropriately is to go to www.eatright.org or www.SCANdpg.org and use the referral networks to find a local sports dietitian who can provide personalized advice.
The following tips may help you resume menses or at least rule out nutrition- related factors.
1. Throw away the bathroom scale. Rather than striving to achieve a certain number on the scale, let your body weigh what it weighs. Focus on how healthy you feel and how well you perform, rather than on the number of pounds you weigh.
2. If you have weight to lose, don’t crash-diet but rather moderately cut back on your food intake by about 20%. Rapid weight loss may predispose you to amenorrhea. By following a healthy reducing program, such as outlined in Chapter 16, you’ll not only have greater success with long-term weight loss, but also have enough energy to play well. Research suggests you need to eat at least13.5 calories per pound (30 calls/kg) that you do not burn off. That means 1,600calories for a 120 lb. (55 kg) person plus additional calories for playing soccer.
3. If you are at an appropriate weight, practice eating as you did as a child. Eat when you are hungry, stop when you are content. If you are always hungry and are constantly obsessing about food, you are undoubtedly trying to eat too few calories. Chapter 14 can help you determine an appropriate calorie intake and eating schedule that may differ from your current routine, particularly if you- you between starving and bingeing.
4. Eat adequate protein. Research has suggested that amenorrhea athletes tend to eat less protein than their regularly menstruating counterparts. Even if you are a vegetarian,polycystic ovarian syndrome remember that you still need adequate protein .
5. Eat at least 20% of your calories from fat. Some soccer players are afraid of eating fat, thinking if they eat fat, they’ll get fat. Although excess calories from fat are easily fattening,primary amenorrhea some fat (20 to 30% of total calories) is an appropriate part of a healthy sports diet, especially healthy fats.
6. Maintain a calcium-rich diet to help maintain bone density. Because females build peak bone density in their teens and early adult years, the goal is to protect against future problems with osteoporosis by including a serving of milk, yogurt, and other dairy or calcium-rich foods at each meal in the day. An adequate target is at least 1,000 milligrams of calcium per day if you are between 19and 50 years old, and 1,200 to 1,500 milligrams of calcium per day if you are an amenorrhea or post-menopausal woman or a man over 50 years old.
Food should be one of life’s pleasures, a fun part of your soccer program, and a protector of your good health. If you spend too much time thinking about food as being a fattening enemy, we highly recommend you consult with a registered dietitian who specializes in sports nutrition and eating disorders (Use the referral network at www.SCANdpg.org). This professional can help you transform your food fears into healthful fueling, so your body can support secondary amenorrhea with good health, high energy, and positive feelings towards food and your body.
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