Many of us strive to keep in shape by exercising, but we don’t want to sacrifice proper nutrition along the way.

In fact, the more women exercise, the more they need to eat to stay healthy and avoid future bone problems, researchers say.

Women who follow strict exercise and diet regimens may harm their bodies’ ability to form new bone, which can lead to osteoporosis later in life, says Anne Loucks, a professor of biological sciences at Ohio University

“Thousands of women severely restrict their diet and practice rigorous exercise programs for fitness and weight control,” Loucks says. “Because some don’t see obvious signs of undernutrition, such as a disrupted menstrual cycle, they may think they’re eating enough. If their diet does not supply enough energy to fuel their exercise level, though, they may be harming themselves. They need to replenish those calories.”

Disrupting menstrual cycle

Osteoporosis, is a disease in which bones become fragile and more likely to break, afflicts more than 44 million Americans of all adult ages, but 55 percent of people 50 or over. Another 34 million are estimated to have low bone mass, which raises their risk of getting the condition, according to the National Osteoporosis Foundation.

Previous studies have shown that too few calories and the resulting low-energy availability disrupt a woman’s reproductive system and impairs bone formation in teenagers and college-age females. If a young woman’s menstrual cycle stopped, it was considered a warning sign of bone loss. 

Although the reproductive system is much less dependent on energy availability in slightly older women after they stop growing, they still remain at risk for bone loss. Bone formation continues in adulthood, as old bone is continually being replaced with new bone, Loucks explains.

In her project, Loucks restricted the caloric intake of two groups of women with regular menstrual cycles and normal body fat over five days. Women in one group were 18 to 23 and 26 to 32 in the other group. Although members of each group exercised for nearly two hours each day, two signs of bone formation were thwarted in both age groups.

“Appetite is not a good indicator of how much female athletes should eat, and neither is a regular menstrual cycle,” says Loucks, who points out that low bone density also puts women at higher risk for stress fractures. 

Blocking estrogen

Indeed, Loucks and other fitness experts warn that you should fold a nutrition eating regimen in with your exercise regimen, especially if you engage in strenuous activity to keep in shape.

Women who exercise intensely are second only to competitive dancers for experiencing “amenorrhea,” the absence of their menstrual cycle, says Dr. Julie Hobart, in a recent American Family Physician.

In fact, Hobart says not got getting enough calories through protein and fat can interrupt a woman’s menstrual cycle, which reduces the amount of estrogen released by her body. Because regular production of estrogen is linked with maintaining bone density, a combination of strenuous exercise and poor diets can set women up for premature osteoporosis, Hobart adds.

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Source: Ohio University

Nubella News, a division of Marketing Technology Solutions, Inc., offers content intended for informational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. We encourage our readers to seek prompt medical care for health issues and consult their physicians before starting a new diet, fitness regimen, or medical treatment.