I’ve often written about keeping dancers healthy during summer dance intensives, but in fact dancers go through many intense training periods during the year as they prepare for and participate in performances, competitions and auditions.
I had to find ways to keep my son, Julian, in top-notch condition not only during periods of intensive dance activity but all year long. In actuality, his dance schedule has him working hard all year long.
Please note, I am not a doctor. This article offers proven strategies and information from some doctors, but you should always consult a physician on any healthy issues concerning your dancer or students.
Alternative Therapies
Alternative therapies work well with traditional preventative medical methods. Julian goes to a chiropractor and an acupuncturist regularly, as well as when needed. Visiting a massage therapist, Pilates dance therapist, and a podiatrist regularly are helpful as well; foot massage can prove essential for many dancers. Both Julian’s regular doctor, Thanh Uyen Le, MD, of Los Gatos Family Physicians, in Los Gatos, CA and his sports therapist, Chris Chung, MD, of South Bay Sports and Preventative Medicine in San Jose, CA, recommend these treatments, as do his dance teachers. Don’t wait until you have an injury or illness, though. These therapies can do their most good when used preventatively.
Four or more years ago, Julian’s physician sent us to an herbalist when he continuously came down with colds followed by infections. Many dancers suffer from this problem simply because they get run down. Find an herbalist who does urine and saliva testing as well as reflexology (muscle testing) to be sure your dancer gets the correct herbal supplements.
Herbs do a great job of boosting the immune system, but check with someone knowledgeable about drug interactions; some interact with blood thinners, for example. Herbs that boost the adrenal glands are useful because dancers constantly are on the go and doing physical activity.
Vitamins and Mineral Supplements
Most vitamins are not highly absorbed and, therefore, don’t do us much good. One of the best things I’ve ever done for Julian was to put him on high quality vitamins. Dancers should take some sort of high-quality, highly absorbed vitamin.
I consulted with Dr. Karen Wolfe, a medical doctor, former member of the 1996 Montreal Australian Olympic Swim Training Team, and health care consultant who also happens to sell Usana vitamins. Many Olympic athletes use these vitamins, which have been shown by independent testing to be the most-highly absorbed line on the market. Six month after starting the vitamin regimen, Julian was healthier. Two years later, his immune system is strong, he hardly ever gets sick, he rarely gets an infection, and he takes less herbs.
In addition, dancers need to take calcium, magnesium, filtered fish oil, flavanoids, and glucosamine. These help prevent inflammation in the body, joint problems, and overuse injuries by optimizing the body’s natural immune system, antioxidant defense system, and repair system to protect dancers from free radicals. Free radicals can damage cells and are believed to accelerate the progression of cancer, cardiovascular disease, and age-related diseases.
According to Dr. Wolfe, 'Every professional, pre-professional, competitive, or serious dancer needs to have antioxidants and their supporting nutrients at optimal levels in the body.' She says this protects their health and allows for quicker and more complete recovery from rehearsals, performances or competitions. It also optimizes their performance.
Energy Bars and Protein Drinks
Dancers need a constant supply of the right kind of glucose to maintain energy and supply the cells with the nutrition they need to perform at optimum levels.
Like most competitive athletes, dancers have been encouraged to consume high-glycemic carbohydrates, such as spaghetti, to maximize energy levels. However, doing so actually can hinder performance rather than help it. Consuming low-glycemic carbohydrates along with good protein and good fat about 30 minutes prior to a rehearsal, performance or competition actually prevents this from happening.
By drinking shakes and eating energy bars with low-glycemic carbohydrates, good fats, and good proteins, Dr. Wolfe explains that a dancer’s blood sugar slowly increases as these products modestly increase insulin levels. 'Blood sugar will remain in the competitive zone for a much greater time. Blood sugars will not drop into the hypoglycemic or low blood sugar range,' she says. That’s the key to supplying a steady supply of glucose to the cells for optimum performance and recovery after rehearsal or performance.
For more information on this subject, please see this post at My Son Can Dance or contact Dr. Karen Wolfe. (Please mention that you heard about her at DanceTeacherWeb.com.)
Nina Amir is a freelance writer, nonfiction book editor, writing and author coach, who frequently writes about dance. She is working on a book about how to mentor boys who want to become professional dancers. Nina also blogs at www.mysoncandance.net about being the parent of a male dancer and how to help boys succeed at dance and in the dance world. Please visit her websites, www.copywrightcommunications.com and www.purespiritcreations.com.