Heavy exercise can also cause Relative Energy Deficiency in Sport (RED-S)

Exercise is very important for your overall health. World Health Organization (WHO) even encourage everyone to physical activity at least 30 minutes a day. However, exercise should also be balanced with a healthy lifestyle, such as maintaining a diet and sleep patterns. The reason, too hard exercise that is not followed by a healthy lifestyle would be bad for the body.

If you exercise excessively but your nutritional needs are not met, you run the risk of having relative energy deficiency (RED) syndrome. This syndrome often attacks athletes, bodybuilders, and people who like to exercise hard. If not addressed immediately, RED syndrome can lead to various dangerous complications.

What is RED syndrome?

Red syndrome is a series of symptoms that arise when the energy and energy you spend on a daily basis is much greater than the intake of nutrients that enter the body. The human body needs a source of energy derived from nutritious food in order to move. The greater the energy spent, the greater your nutritional needs.

If the energy that comes out is not balanced with incoming nutrients, you run the risk of having RED syndrome. Red syndrome causes impaired body function. Here are the different types of disorders that may occur due to this syndrome.

    Metabolic disorders
    Late menstruation or menstrual cycle disorder (amenorrhea)
    Loss of muscle mass
    Damage to skeletal bone tissue that can cause osteoporosis
    The immune system weakens
    Impaired protein synthesis
    Disorders or heart disease
    Durability and energy are reduced, especially during exercise
    Sports performance decreases
    Eating disorders
    Impaired brain cognitive function
    Hair loss

Excessive exercise causes RED

The phenomenon of athletes and bodybuilders who experience RED syndrome becomes anxiety itself. The reason, nowadays many teenagers who are actively exercising or being a member of the sports club at school experience RED syndrome. This is because all day the body is forced to move and work all-out. Either because the demands of training from the club is high, obsessions about sports, or are training intensively in order to face the championship.

Actually intensive exercise is not dangerous if you continue to meet the needs of protein and carbohydrates. These two nutrients are the key for the body to generate energy. However, many people are stuck with the mindset that reducing the portion of the meal is the best way to maintain body shape. As a result, you are on a low-carbohydrate and protein diet. In fact, vitamins and minerals alone are not enough to support intense sports activity.

Who are susceptible to RED?

Teenagers and women are more susceptible to RED syndrome. This is because most teenagers and women have a great desire to maintain body slimness. Therefore, in addition to heavy activities and sports, they also undergo a strict diet or detox program just by drinking juice.
Prevents RED syndrome

Relax, exercise too hard does not always cause RED syndrome. You can take preventive measures by eating foods high in low-fat (lean protein) and complex carbohydrates. Low-fat protein you can get from eggs, beef, fish, beans, yogurt, and chicken. Meanwhile, complex carbohydrates can be found in green vegetables, whole grains, oatmeal, potatoes, yams, corn, pumpkin, peas, red beans, and brown rice.

You can also consult a nutritionist or physician directly if you exercise too much or are preparing for a championship. Avoid following lightning diets that spark a lot of promises. Remember, maintaining a stable and ideal weight is much more important than taking care of the body.