Fitness & Bone Health For Women: The Skeletal Risk of Overtraining
Fitness & Bone Health For Women: The Skeletal Risk of Overtraining
Here are some signs to look for:
If you recognize some of these signs in yourself, the best thing you can do is to make your diet more healthful, and that includes consuming enough calories to support your activity level. It’s best to check with a doctor to make sure your missed periods aren’t a sign of some other problem and to get his or her help as you work toward a more healthy balance of food and exercise. Also, a doctor can help you take steps to protect your bones from further damage.
First, be supportive. Approach your friend or teammate carefully and be sensitive. She probably won’t appreciate a lecture about how she should be taking better care of herself. But maybe you could share a copy of this publication with her or suggest that she talk to a trainer, coach, or doctor about the symptoms she’s experiencing.
Overtraining and Osteoporosis
In this article
- Why Is Missing My Period Such a Big Deal?
- Who Is at Risk for These Problems?
- How Can I Tell if Someone I Know, Train With, or Coach May Be at Risk for Bone Loss, Fracture, and Other Health Problems?
- How Can I Make Needed Changes to Improve My Bone Health?
- What Can I Do if I Suspect a Friend May Have Some of These Signs?
- My Friend Drinks a Lot of Diet Sodas. She Says This Helps Keep Her Trim.
- My Coach and I Think I Should Lose Just a Little More Weight. I Want to Be Able to Excel at My Sport!
- I’m Still Not Convinced. If My Bones Become Brittle, So What? What’s the Worst Thing That Could Happen to Me?
- Eating for Healthy Bones
- Recommended Calcium Intakes (mg/day)
How Can I Tell if Someone I Know, Train With, or Coach May Be at Risk for Bone Loss, Fracture, and Other Health Problems?
Here are some signs to look for:
- missed or irregular menstrual periods
- extreme and/or "unhealthy-looking" thinness
- extreme or rapid weight loss
- behaviors that reflect frequent dieting, such as: eating very little, not eating in front of others, trips to the bathroom following meals, preoccupation with thinness or weight, focus on low-calorie and diet foods, possible increase in the consumption of water and other no- and low-calorie foods and beverages, possible increase in gum chewing, limiting diet to one food group or eliminating a food group
- frequent intense bouts of exercise (e.g., taking an aerobics class, then running five miles, then swimming for an hour, followed by weight-lifting, etc.)
- an "I can’t miss a day of exercise/practice" attitude
- an overly anxious preoccupation with an injury
- exercising despite illness, inclement weather, injury and other conditions that might lead someone else to take the day off
- an unusual amount of self-criticism and/or self-dissatisfaction
- indications of significant psychological or physical stress, including: depression, anxiety or nervousness, inability to concentrate, low levels of self-esteem, feeling cold all the time, problems sleeping, fatigue, injuries, talking about weight constantly.
How Can I Make Needed Changes to Improve My Bone Health?
If you recognize some of these signs in yourself, the best thing you can do is to make your diet more healthful, and that includes consuming enough calories to support your activity level. It’s best to check with a doctor to make sure your missed periods aren’t a sign of some other problem and to get his or her help as you work toward a more healthy balance of food and exercise. Also, a doctor can help you take steps to protect your bones from further damage.
What Can I Do if I Suspect a Friend May Have Some of These Signs?
First, be supportive. Approach your friend or teammate carefully and be sensitive. She probably won’t appreciate a lecture about how she should be taking better care of herself. But maybe you could share a copy of this publication with her or suggest that she talk to a trainer, coach, or doctor about the symptoms she’s experiencing.
Source...