There are many challenges a dancer faces at any given time. One that happens each month is menstruation. For most young and adult women, it's not a big deal. You use a pad or tampon, manage the cramps for a few days with some aspirin, and indulge in some junk food to satisfy those cravings. For ballet dancers, however, things are a bit different. When you live in a world where you're constantly in ballet outfits, from tights to leotard, having your period is harder to hide. How can you survive this time of the month, every month? Here are five tips to help you along the way:
Tip #1: Be prepared with items like extra ballet outfits.
You might be completely regular, or your period could strike at any time. Whatever the case for you, it's important that you're prepared. That means always having your dance bag stocked and packed with more than just ballet shoes and ballet outfits. It's also important to have your feminine products of choice along with an extra change of clothes, just in case. Consider keeping a bottle of ibuprofen or acetaminophen in your bag for those days where you're feeling extra crampy and under the weather due to your period or PMS symptoms. Finally, make sure you always pack a snack on your PMS and period days.
Tip #2: Wear black on your period days.
Some dance schools have rules about what you can and can't wear to class. If, however, yours doesn't, then opt for black during that time of the month. That way, if you experience any leakage at all, you won't have to worry about too much embarrassment. Plus, if you opt for panty liners and pads instead of tampons, black ballet outfits do a better job of camouflaging them rather than something that's a lighter color.
We have some of the best black dance leotards on the market.
Tip #3: Deal with the side effects of PMS and your period.
During your period, you might not have very many side effects, or yours could be intense. It depends on each person. However, if you have bad cramps, bloating and feel just plain awful, have a plan in place for dealing with the side effects. For instance:
- When you have cramps: Ibuprofen or acetaminophen, as well as a heating pad, can work wonders on period cramps, lessening the pain significantly. So bring the medicine with you to class. Afterward, when you're at home, relax with a heating pad over your abdomen.
- When you're bloated: This is the time of the month when you should be drinking more water to help with bloating. Also, steer clear of foods that are high in sodium. These will simply make you retain water and bloat even more. Consider wearing ballet outfits during this time of the month that are looser. Tight leotards and leggings are going to make you feel uncomfortable.
- When you're having mood swings: Feeling moody, anxious or extra stressed is part of the package when it comes to your period. One way to overcome this is to talk about it with your friends, fellow dancers or family members. Every woman goes through it and it's much easier to manage if you feel supported.
Also, when you don't feel like yourself, you might be tempted to skip class until you feel better. But don't do it. While it might take more energy to get there, you'll be glad once you're actually dancing away. The exercise will make you feel physically better, while the socialization and seeing your dance friends will help with the emotional aspects of your period and PMS. And research backs this up, suggesting that moderate exercise can alleviate mild bloating, cramps and mood swings.
Tip #4: Practice positive self-care so you feel better, faster.
As a dancer, you should always be taking good care of yourself. But this is especially important when you have your period. In fact, good self care can actually make a difference with your PMS and period symptoms, lessening their severity. So what are some tips you should put into practice?
Eat more fruits, veggies and whole grains when you have your period. You should limit your caffeine intake, which can make your symptoms worse during PMS, and instead opt for water or another healthy beverage. Finally, learn some relaxation techniques that can help you to cope with the stress. In addition to staying active with dance, think about taking up yoga, meditation or deep breathing in order to keep your mind well balanced. Other activities that can help include getting massages, acupuncture and tai chi, along with chiropractic care.
Tip #5: Know the signs something's wrong and when to seek treatment.
Sometimes, if you miss a period, you might look at it as a positive. But this can actually be a sign that something's off. When this happens, especially regularly, you could have a condition called amenorrhea, which is an illness that's been well-documented among elite dancers. It's caused by over-exercising, restricting calories, stress and weight loss.
This condition can be quite serious because when you don't have your period, your estrogen levels fall. This is the hormone that's required for your body to absorb the optimal amount of calcium. If you're not absorbing calcium, your body is at risk for osteoporosis, which can cause stress fractures among other issues. That's why, if you miss your period, it's important to seek treatment to get the condition under control.
Getting your period is never fun; nor are the symptoms that go along with it. However, take heart that when it comes every month, like clockwork, you at least know your body is in good shape, healthy and strong. To deal with the challenges that come along with it, follow the tips above and go easy on yourself. A little patience and perspective go a long way.
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