Dancing all the time — be it at rehearsals, shows, appearances, performances, lectures, workshop, shoots and even concept development meetings — is part of a professional dancers life and it can surely take a toll on a ones health. I recently came a across a survey, which claimed that five among 10 dancers feel tired most of the time. The survey further states that while certain tests can rule out nutrient deficiencies and hormonal problems, the feeling of being worn out and tired could also be related to a dancer’s lifestyle. So, if you are among those dancers, who are constantly feeling drained out, I have some fatigue-fighting tips for you.
Drink water:
Drinking at least eight to 10 glasses of water every day is extremely important. My family doctor Dr Nigam once told me that when our water intake is inadequate, the blood pressure drops and slows the amount of oxygen supply to the brain and this is the reason we feel tired and exhausted. So stay hydrated throughout the day, it is the best solution.
Take power naps:
If you have had a few early mornings and late nights due to rehearsals and shows, and are feeling sluggish in the afternoons, try and take a power nap. A power nap does not mean that you put all your work at rest and go off to bed for a few hours; it is a short nap of around 20 to 30 minutes, which helps you recharge your batteries. The best part of a power nap is that you can take it anywhere you want.
Avoid alcohol:
Dancers are normally health conscious, but if you are among those dancers who like to drink and indulge in beer or a glass of wine, it is time that you reconsider what you are doing. While drinks help you relax, they also dehydrate you.
Eat the right food:
My fitness guru Shalini Bhargava once told me that certain herbs help the body cope with exhaustion and fatigue. She advised me to try out herbs like Ginseng and Rhodiola, which stimulate adrenal glands, fight sluggishness and makes a dancer more alert.
Shalini also adviced me to have more unprocessed foods, as they are lower in glycaemic index and help maintain energy levels. Better to have whole grains, brown rice and brown bread instead of white bread and maida rotis. Also, the intake of food should be in small portions. She advised me to eat six to eight small meals a day.
Protein is very important for a dancer; ideally, a dancer should be getting 50-80 gram of protein daily in order to feel energetic. Protein decreases the speed at which the body absorbs carbohydrates; it also ensures that a dancer has a steady rate of glucose in his or her bloodstream. Right amount of protein can also be a mood enhancer. So, if you wish to be in a good mood all day long, high protein is the way.
When I am at shoots and rehearsals, I have seen many dancers ask for tea and coffee. If you are a tea/coffee addict, it is time to limit your intake. Also, avoid sugar and use honey instead, as it is a healthier option. For high levels of energy, Shalni advises an increased intake of magnesium and vitamin B to dancers. Best would be to include a lot of green leafy vegetables and nuts in your diet; also ask your doctor if you need a magnesium supplement. There are eight B vitamins that one requires to feel energized — vitamins B1, B3, B5 and B6 convert food into energy. Include good amount of chicken, nuts, cheese and eggs in your diet.
Sun bathe:
We dancers are indoors most of the time as all our work happens in rehearsal halls and closed areas. We do not get adequate sunlight, which our body needs. Dr Nigam says that “When the body does not get enough sunlight, it produces melatonin, a hormone that makes us sleepy”. So, step out and take a walk in the sun early morning or late afternoon. Also dancers, who constantly sit in front of laptops, computers and watch TV at night, find it more difficult to fall asleep because the blue light emitted from these devices suppresses the production of melatonin. Try and dim your laptop light in the evening and stop watching television an hour or so before bed.
Do yoga:
Pranyam can also create magic, which is why our yogis remain and look healthy and fit all the time. Correct breathing exercises help maintain energy levels.
If you have an important rehearsal or a meeting coming up, and you are still tired and want to hit the bed, then try some of these measures: Have a peppermint, it will freshen you up, or eat dark chocolate as it makes you happy and excited because it contains Theobromine, a stimulant. Use essential oils like eucalyptus, basil and rosemary. Stretch your body or better still go for a massage.
Trust me, before writing this piece, I have been though all the these points myself and have seen the change it has brought to my hectic life. I hope that the survey that I happened to stumble upon, will help you greatly. As dancers what is most important for us is to be healthy, fit, active and alert all the time.