Boost that Boogie: Dance Nutrition Tips to Boost Your Immunity
Michelle Lau, Founder and Principal Dietitian, Nutrilicious Co.
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Michelle Lau - Nutrilicious Co.
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Come rain or shine, dancers are known to persist through any obstacle thrown their way. But when feeling under the weather, it’s important to take a rest, not only to protect yourself but those around you. To keep dancing the day away, learn about some ways of boosting your immunity from one of Hong Kong’s leading dieticians and founder of Nutrilicious, Michelle Lau.
What are your immunity boosting nutrition tips for dancers who are currently taking dance classes or rehearsing throughout the day?
With my background in sports dietetics and experience working with athletic groups, I have seen challenges faced by dancers with balancing body weight goals, food, and health. My position is to shift dancers from the restraints of dieting and on to the freedom behind nutrilicious food choices. Thus, dancers are advised to consume more energy (calories) than non-physically active people because of the physical demands of their training. Dancers are also advised to drink more water to stay hydrated, and potentially have a greater need for iron to support their immunity.
Carbohydrates are key, as they provide the primary source of energy for the body. Eating the right kinds of carbohydrates at the right times will undoubtedly improve performance. Good carbs such as fruits, vegetables, whole grains, quinoa, peas, beans and legumes are excellent sources of fuel to intake before dancers exercise. Eating carbohydrates post-exercise will replenish glycogen stores (stored energy in the muscles and liver)!
What types of supplements can dancers take to help improve their immunity?
I am a non-diet dietitian who takes on the wholefood approach - eating real, wholefoods for optimal health. One might find supplements in the market that claim to “support” or “boost” immunity, but there is no sound evidence that these products do in fact enhance immunity significantly in human beings so as to shield them from viral infections. One thing we can do is eat as healthily as possible to eliminate our risk of getting infected.
Top 5 Immunity Boosting Foods 5
1. Yellow and Orange vegetables
Vegetables containing beta-carotene, such as carrots, pumpkins, and bell peppers, are converted into vitamin A by the body. This can help the body maintain the structure of the cells in the skin, respiratory tract and gut - a barrier that is your body’s first line of defense. 2. Legumes
B vitamins contribute to the body’s first response to pathogens, by influencing the production and activity of “natural killer” cells to implode infected cells, thereby eliminating possible risks of infection. There are an abundance of B vitamins in whole grains, legumes, green leafy vegetables, fruits, nuts, fish, chicken and meat. 3. Lean meats
Iron is essential for immune cell growth and regulates enzyme reactions essential for immune cells to recognize and target pathogens. Meat sources of iron include chicken and fish. Vegetarian sources include legumes, whole grains and iron-fortified cereals. 4. Citrus fruits
Foods rich in vitamin C help fight infections (oxidative stress) that lead to the production of free radicals and exacerbate inflammation. Vitamin C will also help produce specialised cells to mount an immune response. Vitamin C rich foods include oranges, berries, kiwifruit, broccoli, and tomatoes.
5. Eggs
Eggs contain Vitamin D, which help facilitate immune cells that can destroy infection-causing pathogens. Sun exposure allows the body to produce vitamin D, so make sure you spend a bit of time outside and get sun-kissed. Food sources containing vitamin D include eggs, fish and fortified dairy products. 3 Flu-Fighting Snack Suggestions for Dancers 3
Here’s a few snack suggestions which contain the immunity boosting foods mentioned earlier. 1. Smoothies with lots of colorful berries & plain yogurt
For each serving, add a tablespoon of ground seeds for even more nutrients and healthy fats. A bit of extra sweetness goes a long way, so try sweetening your smoothie with a bit of oat milk and/or a banana. 2. Green Salad with Olive Oil and Vinegar Dressing
A great salad mix can include baby spinach, rocket, sprouts, scallions, lots of colorful vegetables, tomatoes and your favorite beans. And for the finishing touch, sprinkle your salad with chopped nuts or seeds. 3. Oatmeal sweetened with berries, banana slices, a few raisins or a splash of fresh apple juice. If you’d like an extra crunch, try sprinkling some crushed nuts, seeds and/or wheat germ on top.
How can dancers modify their diets when they are on a long hiatus from dancing or physical activity?
When dancers are presented with time to relax and recover from months of training, this is also a great time for dancers to pay closer attention to their diets. Get into a routine of healthy eating that will stick with you whilst dancing or not. Less exercise during a long hiatus from dancing means that the body doesn’t need as many calories or carbohydrates during this period. To maintain a healthy weight, I would recommend reducing carbohydrates on your off days, and eating a higher carbohydrate diet on days with a higher intensity of training or dancing. Also try to decrease portion sizes (especially on caloriedense foods, such as nuts, trail mix, peanut butter, avocado) and stay hydrated with water instead of juice or sports drinks.
Hear that? It must be the sound of stomachs grumbling. Make your way to the kitchen, and revive your diet to boost that boogie! A special thank you to Michelle Lau for sharing her tips with all of our foodie frenzied dancers!