How to dance with your period
A Survival Guide On How Ballet Dancers Deal With Periods
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.
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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9 Period Mythbusting Facts Every Dancer Needs to Know
Can my tampon get lost up there after one too many rehearsals? Should I skip cross-training in the pool during Aunt Flo’s visit? Does missing a period mean I’m dangerously underweight? When it comes to menstruation, everybody has an opinion—but few have the facts. We asked the experts to debunk common myths about that time of the month, so you can get back to focusing on dance.
MYTH:
If you’re not careful, menstrual cups or tampons might get lost in your body.
FACT:
Gynecologist Julie Levitt, MD, of Northwestern Memorial Hospital in Chicago, assures that while it may sometimes be difficult to remove a tampon or menstrual cup, it can always be done. “The vagina is a closed space,” she says. “Most girls can reach the end of their vaginas with the tip of their index finger.”
If you lose track of your tampon’s string or can’t reach your menstrual cup with your fingers, try lying down and pulling your knees back and to the sides (think grand plié)—then search for it in a circular motion with two fingers. The more relaxed you are, the better. If you’re really struggling after a few hours, call your doctor.
MYTH:
There’s no way to make your period lighter or shorter.
FACT:
While it’s true that some girls are prone to heavier or longer periods than others, Levitt says, “You aren’t stuck with the periods that your mother or mother nature gave you.
” Popping an NSAID (aspirin or ibuprofen) the day before you’re scheduled to start your period can make it lighter, shorter, and less painful. Staying hydrated and eating foods rich in calcium and fiber may also help. If your periods last longer than eight days, you’re using more than six tampons or pads per day, or you’re experiencing debilitating cramps, your doctor may prescribe a form of birth control to make menstruation feel more manageable.
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MYTH:
Irregular periods as a teen mean health problems—or infertility—later.
FACT:
Most will experience somewhat irregular periods for the first few years after their period begins, so this is usually nothing to worry about. And normal cycles look different for each girl, ranging from every 21 to every 35 days, and lasting from 2 to 7 days.
If your period disappears for more than three months, it could indicate that your body mass index (BMI) has dropped to an unhealthy level—all too common among dancers.
NY-State-based gynecologist Alyssa Dweck, MD, co-author of The Complete A to Z for Your V, warns that if you lose your period for a year or more, “long-term consequences include osteoporosis, vaginal dryness, or infertility.”
MYTH:
You can’t get pregnant during your period.
FACT:
This is technically true, but things aren’t always what they seem. “You can get pregnant during what you think is your period, but actually isn’t,” Dweck cautions. “In a normal cycle, your period comes after you ovulate. If you don’t get pregnant, your uterine lining sheds. But plenty of women, especially those with irregular cycles, bleed without having ovulated beforehand. It looks like a period but technically isn’t one, so pregnancy is possible.” To be safe, always use protection—no matter where you are in your cycle.
Thinkstock
MYTH:
Tampons are so uncomfortable.
FACT:
When a tampon is inserted correctly—as far into the vagina as it will go—you won’t notice it’s there. If you’re in pain, Dweck advises telling your doctor, since you may have an underlying anatomic condition, like fibroids, endometriosis, or an ovarian cyst. Itching or burning sensations may be the sign of an allergy or sensitivity to the brand or fragrance of the feminine product you’re using. Dry tampons may be uncomfortable to insert and remove, so use the lowest absorbency that still offers enough protection (i.e., light tampons on your lightest days).
MYTH:
Leave your tampon in overnight, and you’re destined for an infection.
FACT:
Nowadays, doctors suggest changing a tampon after eight hours—so the average night’s sleep is perfectly safe. If you’re forgetful, Levitt suggests leaving the wrapper next to your sink at night as a reminder in the morning.
“Even if you forget your tampon is in place and it remains inside for another day, infection is extremely rare,” she says.
MYTH:
See a clot? Something’s wrong!
FACT:
It’s not uncommon to notice thicker clumps during your period. They may be blood that congealed before exiting the vagina, or tissue from the lining of the uterus. But Dweck warns that persistent (more than the first few days) or large (bigger than a quarter) clots could indicate a problem, and should be checked out by your gynecologist.
MYTH:
Eventually, my entire class will be synced up.
FACT:
More often than not, being period pals with the girls next to you at the barre is just a coincidence: “The menstrual cycle is under stronger personal factors (like hormones) than outside influences (like pheromones released by roommates),” Levitt says.
Thinkstock
MYTH:
No swimming allowed during your period.
FACT:
“Unless you’re concerned about a shark attack, no worries!” jokes Dweck, who assures there’s no risk in taking a dip during that time of the month. Pads get soaked in water, but a tampon or menstrual cup offers protection. To keep the tampon string dry, tuck it into your vaginal opening before diving in, and Dweck recommends changing your tampon once you’re out of the water. (FYI, there have been no documented shark attacks due to period blood.)
A version of this story appeared in the May/June 2018 issue of
Dance Spirit with the title “Menstrual Mythbusting.”
Dancers and critical days, how do you save yourself?
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Yuliana
I have always used pads, however, my latina is closed around the abdomen and hips. But even, well, I think it's better if it's open...dresses are sewn with panties. As for what is bad, those who train 5 days a week usually don't have pains, there are, of course, exceptions, but in general, menstruation is much less painful...because their abs are pumped up
Uninvented stories
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My husband and his children and grandchildren piss me off...
851 Answer
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The man immediately warned that all the property was recorded on children
731 Answer
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Such a salary - I do not want to work
513 answers
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Husband left, 2 months of depression... How will you cope if you are left all alone?
178 responses
of the year.
How to destroy?
793 answers
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August 06, 2016, 20:55
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Arina
I heard that the ballerinas to reduce menstruation abundance use lemon juice if they have a performance
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Guest
Horror:( I myself will perform today, I will be on stage for about 2 hours, in the morning my period started, I am 13 years old.
I don’t even know what to do
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Pear
and menstruation to 4x-2x times a year reduce
,new topics
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Two months after the blood coat of blood
No answers
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Acid acid emissions in the stomach, what are the tricks?
No answers
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Burning in the perineum
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Problem with veins, how to solve?
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Can I drink 2 tablets at once
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#34
I always used the gasket, I used Latina closed in the area abdomen and thighs. But even if open ... dresses are sewn with panties. And as for what’s bad, those who train 5 days a week usually don’t have pain, there are, of course, exceptions, but basically, menstruation is much less painful .
.. because their abs are pumped up
#34
I am
and there you still need to work "for wear and tear", but how to do it if all thoughts "if only not to leak". I would like to hear the opinion there are dancers?
#34
Mia
I am also interested in the question. I have a daughter in ballroom dancing. While she does not have a period, but here's what to do later, .. Especially a virgin.
#34
Me
and there you still need to work "for wear and tear", but how to do it if all the thoughts are "just not to leak". I would like to hear the opinion there are dancers?
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9000 #37 9000 9000
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basket and Ilyushonok
yes, an interesting question, but what about ballet???? They dance there for an hour and more, and even jump to the ceiling
#39
"As long as it doesn't leak.
" I would like to hear the opinion there are dancers? July 24, 2019 There they dance for an hour and more, and even jump to the ceiling
Attention
#41
Mia
I am also interested in the question. I have a daughter in ballroom dancing. While she does not have a period, but here's what to do later, .. Especially a virgin.
#42
What can not be done during menstruation so as not to harm women's health?
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Yancha
go to work 😀😀😀
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Guest
Do you think smoking is normal?
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Guest
Do you think it's okay to smoke? April 30, 2016
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Guest
Do not invent, menstruation is not illness, but just one of normal, albeit, albeit, albeit, albeit, albeit, albeit one of normal not the most pleasant states of the female body.
And you're just looking for an extra reason to lie down in the crib. It's scary to imagine what will happen if you suddenly become pregnant. nine0005
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Natasha
almost everyone smokes now, even very smart and educated people.
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Natasha
Theme is not about how to lie down in a crib, but about it as not harm women's health.
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Guest
I can already imagine going to my boss and saying, you’re sorry, but every month I won’t be able to go to work for 5 days, because I’m worried about my women’s health)))
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Guest
This is where and who needs to work, so that you should not come to me during menstruation job? in the realm of intimacy?
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Woman.
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I don't say anything but it affects the skin falls seriously and they HAVE such a vacation
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Not a guest.
Menstruation - then, probably, 7-8 years already, how are they? And the author writes, as if yesterday for the first time came! But it's already all smoky - and there are no questions here! How to smoke, we know this, worse than men. nine0005
Invented stories
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I am infuriated by my husband with his children and grandchildren ...
851 Answer
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The man immediately warned that all property was recorded for children
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Such a salary - I don't want to work. How to destroy?
793 answers
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Husband left, 2 months of depression... How will you cope if you are left all alone?
178 answers
#30
The sun from St. Petersburg
you can’t take a sauna bath
you can’t have sex
you can’t turn yoga poses inverted
you can’t ferment cabbage (it won’t work)
oriental dances where shaking and figure eight, on the contrary, improves blood circulation in the pelvic organs (no blood stasis - no problems)
c monthly attentiveness behind the wheel is dulled
I’m generally silent for a smoke, but this affects the skin
about work - in Japan it has been calculated that it is beneficial to give women a vacation these days, since productivity drops seriously and they HAVE such a vacation
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Natasha
In the tanning studio where I go, the girls are very decent, they work and are pretty, very, very polite, and they all smoke.
And above, I already wrote that quite decent and smart educated people smoke, and even those who work in banks and in offices smoke. I know firsthand. nine0005
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Natasha
Good morning! My name is Natasha, I am 20 years old. To begin with, I am in favor of taking care of women's health. Please tell me what is better to avoid during menstruation in order to avoid problems in gynecology in the future? Is it possible to go to the solarium during menstruation, smoke, dance (I read that endometriosis can develop from dancing during menstruation), walk a lot, lift something not even heavy, go to work? And perhaps not to be nervous, too? Or maybe it’s better to lie down on the crib during menstruation and avoid sudden movements? Write down the rules for how to behave these days. Maybe this information will be useful to many girls. Thank you. nine0005
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GuestI
I already imagine going to my boss and saying, sorry, but every month for 5 days I won’t be able to go to work, because I’m worried about her women's health)))
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Anya
ha ha ha ☺☺☺😆😆😆 laughed heartily. Also submitted
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Two months after conization, the cervix bleeds
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Abruptly decreased acid emissions in the stomach, what's the catch?
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Burning in the perineum
2 answers
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Problem with veins, how to solve?
No answers
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Can you drink 2 tablets at once
13 answers
9000 9000 9000 9000, 11:4000 9000, May 2016, 11:4000 9000, May 2016, 11:4000 9000, May, 11:4000 9000, 11:4000 9000, 11:4000 9000, 11:4000 9000, 11:
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Anya
Stop spoiling you! Get used to it, no one will let you go anywhere at work! So I’m laughing, what will be funny when you go to the cancer-maker and say let me go M., but they let us go at school and at the university and you will let me go.
The only difference is that at the university you pay for your studies, and the employer pays you for work. And you will go with your M. to look for a new job, and *****. nine0005
#41
Guest
and it's even funnier to read illiterate posts.!!!))) learn better!!! May 03, 2016 Stupid people judge for no reason.
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Lola
. Do you have that the author came for the first time at the age of 20? That they lived up to 20 years and lived without menstruation, or they were and now they were just puzzled 😂😂😂😂😂😂😂😂
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Natasha in 1900 years 90.
