如果你有女性运动员综合症，尤其是姨妈超过3个月不来的问题，应该马上去看下医生。有时候医生会给你开激素类药物来治疗，但是私以为这是治标不治本。
19岁的A小姐总觉得自己比别人胖，听说同寝室一丫头的邻居的女儿的二姨的同事饿女儿靠着绝食几个星期就减了30斤体重下去，回去咬牙下决心开始每天2红枣一杯蜂蜜水饿的头晕眼花几天后体重开始下降，经历了掉头发起疹子活死人脾气古怪体重剧降以后突然发现以前蛮正常的大姨妈木有了
21岁的B小姐看到街头有家美容院有针灸刮痧精油按摩减肥特价只要999于是就兴冲冲参加了活动。被扎针刮皮加上不知道什么精油一顿狠狠按摩以后技师给了她一份过午不食0碳水的食谱，然后饿的头晕眼花出虚汗脑中唯一想法就是抢劫面包店然后没一月大姨妈也木有了
25岁的C小姐是新一代有知识有理想的好青年，即不傻到相信绝食，也清楚什么针灸减肥其实关键在于那个半绝食食谱，她搜索了许多资料，然后开始早糙米饭鸡蛋白水鸡胸西兰花午鸡胸糙米饭白水西兰花鸡蛋晚上鸡蛋白煮糙米饭西兰花，然后一天疯狂运动3小时，初期还不错可是慢慢觉得疲劳没精神想暴食最重要的是2个月以后大姨妈也木有了！
这三种情况都有可能是一个问题 － 女性运动员综合症 Female Athlete Triad。
女性运动员综合症名字中的Triad指的是三个主要症状：饮食热量不足或者饮食功能障碍；月经紊乱；骨质疏松。这东西在欧美青少年女性运动员中比较多见，但是近年来也多见于年轻女性过分节食甚至绝食，造成内分泌的一系列变化而引起身体不适。对国内来说也许大部分绝食／断食／VLCI极低热量饮食的减肥者中都会遇到。坏消息是这是一个综合性问题，如果不及时医治其某些或全部症状容易影响一生，好消息是医治也很简单，提高饮食热量，降低运动强度，增加休息时间一段时间就可以。
饮食热量不足：饮食热量不足指的是从食物中摄取的热量显著低于每天的消耗热量。无论是绝食还是在运动减脂的女性都会产生热量差（消耗热量－摄取热量），一旦这个热量差过大，维持一段时间后你的身体就没法继续维持一些正常身体功能，比如月经，或者维持骨密度。
有时候女性运动员或者运动量大的女性也会不知不觉掉入热量陷阱。为了快速降低体重，提高运动表现，她们会故意漏掉一顿饭，或者故意避免某些营养成分（通常是脂肪）。而那些绝食断食每天吃不到1500大卡（对于90%有在运动的国人女性，即使是减脂期间也应该吃在1500大卡或以上）的人就更不用说了。许多人持续下来会产生一系列问题比如严重缺铁性贫血，月经紊乱和压力骨折。
月经周期紊乱：长期热量差过大，缺乏某些营养会影响荷尔蒙的正常分泌，降低雌激素水平，从而影响到月经周期。轻微的包括月经推迟或少量，严重的比如连续3个月或以上月经完全停止就有Amenorrhea（闭经）的可能（要去看医生诊断）。
骨质疏松：因为营养不足和荷尔蒙分泌不正常的原因，身体无法正常补充骨细胞，而骨密度比正常值要低。尤其初潮到20岁是女性一生中骨骼生长最重要的时间，这段期间内营养不足对于骨骼的健康和生长的副作用是很明显的。即使她们做运动也不能改变其现象，甚至那些多运动的女孩儿反而因为骨密度降低而提高了发生压力骨折的危险。
造成女性运动员综合症的深层原因是对健康和生理不完善的知识和理解，对自己身体和体型的错误认知，过早就开始节食，完美主义及非正常饮食习惯。俗话说&要健身先健脑&不是玩笑话。
那么如何针对女性运动员综合症进行治疗呢？
首先你要知道维持一定的热量差是减脂的前提，但是热量差过大只会带来反作用。根据个人体质的不同，通常建议热量差保持在10-30%，中间量是20%。就是说每天你吃的东西热量大概是你每天总消耗的80%左右。有的人低于10%就可能有问题，而有的人达到30%左右也没有不良反应，个人体质起到很大因素。
具体的说，90%国内丫头每天的新陈代谢大概是1300大卡（左右），日常活动（上学上班，走路说话等）大概是300大卡，再加上500大卡的额外运动消耗（比如1小时中高强度运动），那么一天的总消耗大概在2100大卡。80%的摄取热量就应该在1680大卡。实际数值要根据自身条件调整（年龄，体重，日常活动多少，运动量，肌肉多寡等都会影响到每天总消耗的高低）。
其次，不要故意避免某些营养成分，比如不吃脂肪和含有脂肪的食物（脂肪让人发胖是很1980年代的概念好吗？如果你让一个人多碳水少脂肪，一个人多脂肪少碳水随便吃，那么多碳水的人更容易胖）。我不建议国人常见的70%碳水，10%蛋白质，20%脂肪的饮食结构，但是更不喜欢各种偏激饮食构成比如0%碳水或者0脂肪之类。对于减脂和保持体脂比较科学的结构在40%的总热量来自碳水，40%来自蛋白质，20%来自脂肪。你也可以根据自己实际情况来搭配。建议你去我的博客看看我的减肥食谱是怎么做的。
最后，避免过度运动和休息不足。太多人有完美主义的错误心理，以为多练少吃才能快速达到目标。初学者要注意练2或3天休息1天，运动强度一定要缓慢提高。不断拼搏，给自己压力是不断进步的必要条件，但是不断把强度超出目前体能范围之外并不明智。体能会慢慢提高的，但是不能拔苗助长。
如果你有女性运动员综合症，尤其是姨妈超过3个月不来的问题，应该马上去看下医生。有时候医生会给你开激素类药物来治疗，但是私以为这是治标不治本。女性运动员综合症的根本在于热量失调，运动强度过大，休息不足。如果一边吃药一边继续玩儿命绝食或运动，症状很难真正改善的。国外的经验是，严重的女性运动员综合症可能需要1年或以上的正常饮食和规律运动来慢慢调整的。
就算你有一个或三个症状这并不代表你不能继续运动。你要做的也许只是慢慢增加每天的饮食热量，尽量达到健康的营养搭配，增加休息时间，然后缓慢的一点点提高运动强度。
另外建议去做：
1.记录每个月的月经天数和周期
2.知道自己每天吃多少热量的东西（不断强调），你算过几次就会有概念，不用每天都计算
3.知道自己大概每天消耗多少热量（总热量）
4.每天3顿饭＋2次小间食是好习惯
5.多吃富含营养的食物
6.写下每日运动和强度。如果你运动量增加，那么你的摄取热量也应该随之增加才对。根据运动强度不断随时调整饮食热量。
转自：泰拳刚猛Gangsta的博客
(编辑：姚凡)
后参与讨论
为什么看到楼主发的这个大姨妈木有了。。。大姨妈木有了。。。大姨妈也木有了有一种莫名的喜感。。。。。哈哈哈
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