It seems everywhere you go during this cold, winter season, someone is sniffling, sneezing or complaining about having a cold or the flu. For most dancers, this is not the time to get sidelined from practices or rehearsals due to illness. Whether you are recovering from an intense month of performances and heading into auditions for spring performances, or preparing for a rigorous competition season, many dancers want to know, "What are some things I can do with diet and nutrition to prevent getting sick?" 

Of course, there are some basics that may help prevent you from getting sick this time of year, such as washing your hands, getting plenty of rest, and eating a well-balanced diet. But, for the dancer who is participating in numerous hours of high intensity exercise while trying to balance school and/or work, the risk for infection is increased. The immune system is what protects your body from infection. So, it's important to give it a boost by following these 5 tips to help your body fight off any illness during the winter cold and flu season.  

Commit to eating consistently. Skipping meals or snacks and not eating enough calories during the most active time of your day will make it difficult to get the balance of protein, carbohydrates, fat and other nutrients needed for a healthy immune system. Busy schedules or fears of eating too much prior to dancing are common obstacles dancers deal with that may trigger under eating. Unfortunately, the immune system suffers when it doesn't have enough nutrients to make the antibodies (specific proteins) needed to fight a virus or bacteria that invaded your body. Planning ahead, purchasing good food to have in your house, and taking time to prepare meals at home or on-the-go are three key strategies to ensure success.

Prioritize protein. Protein from foods such as chicken, pork, beef, fish, dairy, nuts, beans and soy are essential for providing the building blocks for making antibodies. Many of these foods also provide key micronutrients, such as Iron, Zinc, Vitamin D, Vitamin E, that are vital for healthy immune function.

Fill up on fruits and vegetables. These foods provide antioxidants which are chemicals that help protect cells in your body from damage. Eating a rainbow of fresh produce at meals and snacks will also help provide important vitamins and minerals, such as Vitamin A and Vitamin C that keep your immune system strong.  Choose fruits that are in season, such as oranges, pears, and apples to easily throw in your bag for a pre-dance snack or as a part of a recovery snack or meal. Consider tossing frozen berries, along with a handful of spinach or kale, in your smoothie or pack a baggie of carrots and sugar snap peas for a simple snack during the day.   

Stay Hydrated! Tank up on fluids during the day to ensure proper hydration. A dry mouth is the first sign you are dehydrated, but many people underestimate how much they need to drink, especially during the winter months when they aren't sweating as much. We can lose a lot of water each day just from breathing. Our body must warm and humidify the air we breathe, so as the air gets drier in the winter months, a lot of moisture is being drawn out of the body. Dancers should strive to arrive at dance practice or rehearsal well-hydrated, by drinking plenty of water throughout the day, keeping thirst low and urine a light pale yellow color.  

Practice the 4 R's: Recover, Refuel, Rebuild and Rehydrate. To lessen the effects that intense or rigorous periods of dancing has on immune function, consume a nutrient dense snack or meal within 30 to 60 minutes after dance that includes carbohydrate, protein, fruits/veggies, and plenty of fluids. The goal of recovery nutrition is to help your body fully recover so you are ready for the next dance class, practice, or event. Carbohydrate-containing foods (such as fruit, cereal, granola, rice, bread, and pasta) help to refuel depleted glycogen or energy stores in the muscle. Fruits and veggies provide carbohydrate to working muscles, but also provide important vitamins, minerals and antioxidants that promote optimal recovery. Protein-containing foods (such as dairy foods, poultry, nuts or beans) help rebuild muscle tissue broken down from intense activity. Finally, remember that drinking plenty of fluids is also important to replace fluids loss from sweat and respiration while dancing.

About the Author:  Val Schonberg is a Registered, Licensed Dietitian with a Master's degree in nutrition science and is Board Certified as a Specialist in Sports Dietetics.  She is the founder of EnlightenU Nutrition Consulting LLC and an active member of the Minnesota Dance Medicine Foundation. For questions or additional information, you can check out her website at www.enlightenUnutrition.com or contact Val directly at 612-865-6813