Understanding RED-S (Relative Energy Deficiency in Sport) in Dancers

Dr. Chelsea Moehlenbrock Author

As dancers, we often celebrate the artistry, discipline, and athleticism that define our craft. However, behind the graceful movements and captivating performances lies a lesser-known but significant issue that affects many dancers: RED-S, or Relative Energy Deficiency in Sport (also becoming known as RED-D or Relative Energy Deficiency in Dance). Formerly known as the Female Athlete Triad, RED-S encompasses a broader spectrum of consequences resulting from inadequate energy intake relative to the energy expenditure of training and exercise. This condition can have profound implications for dancers' health, performance, and overall well-being.

What is RED-S?

RED-S is a syndrome that occurs when the body does not receive enough energy to support the demands of physical activity, such as dance. It affects both male and female dancers and can lead to a range of physiological and psychological issues. The syndrome is characterized by a mismatch between energy intake (calories consumed) and energy expenditure (calories burned through exercise and training).

Implications for Dancers:

• Impact on Performance: Insufficient energy intake can impair a dancer's ability to perform at their best. Decreased energy availability can lead to decreased strength, endurance, coordination, and overall performance quality.

• Reproductive Health: RED-S can disrupt hormonal balance, leading to menstrual irregularities in females and decreased testosterone levels in males. This can change in hormones can impact bone health. Long-term consequences may include osteoporosis and increased risk of stress fractures.

• Psychological Effects: Chronic low energy availability can contribute to mood disturbances, anxiety, depression, and a negative impact on overall mental well-being.

• Immune Function: Dancers with RED-S may experience a weakened immune system, making them more susceptible to illness and injuries.

Recognizing the Signs:

It's essential for dancers, coaches, and parents to be aware of the signs and symptoms of RED-S:

• Changes in Menstrual Cycle: Irregular or absent periods in females.

• Decreased Performance: Persistent fatigue, decreased stamina, and reduced strength.

• Mood Changes: Increased irritability, anxiety, or depression.

• Weight Changes: Unintended weight loss or difficulty maintaining a healthy weight.

Prevention and Management:

Preventing RED-S involves promoting a balanced approach to nutrition, training, and recovery:

• Nutritional Education: Dancers should receive education on proper nutrition to support their training demands. A balanced diet rich in carbohydrates, proteins, healthy fats, vitamins, and minerals is crucial.

• Monitoring Energy Intake: Energy intake can be monitored to ensure it meets the energy demands of training and performance. Consulting with a registered dietitian can provide personalized guidance.

• Rest and Recovery: Adequate rest and recovery are essential for preventing overtraining and supporting overall health. Dancers should prioritize sleep, relaxation techniques, and rest days.

• Holistic Approach: Addressing RED-S requires a holistic approach that considers physical, psychological, and emotional well-being. Open communication, support systems, and regular health screenings are key components.

Seeking Help:

If you suspect you or someone you know may be experiencing RED-S, it's crucial to seek professional help. A healthcare provider, sports medicine specialist, or registered dietitian with experience in working with dancers can provide a comprehensive evaluation and personalized treatment plan.

If you’re looking for more information on RED-S, here is a great video by a registered dietitian that specializes in working with dancers: https://www.youtube.com/watch?v=wzG9vpnbuDg

RED-S is a serious condition that can significantly impact dancers' health and performance. By raising awareness, promoting education, and implementing preventive measures, we can create a supportive environment where dancers can thrive safely and sustainably. Let's prioritize health and well-being alongside our passion for dance, ensuring a long and fulfilling dance career for all.

Remember, your health is your greatest asset—take care of it, and dance on!