Irritable bowel syndrome, or IBS, is a class of disorders involving gut-brain interaction that affects up to 1 in 10 Americans. Diagnostic criteria includes abdominal pain at least once per week on average over the past three months associated with changes in stool frequency or form. Symptoms affect the large and small intestines and typically include periodic or chronic bloating, diarrhea, constipation, gassiness, and cramping.The cause of IBS is unknown, however genetics, allergies, infection, lifestyle, and gut microbiota may contribute to IBS and stress and certain foods may trigger symptoms. The large intestine has nerves that communicate with the brain, so stress can stimulate intestinal spasms resulting in pain and discomfort. Specific foods can initiate episodes of IBS, and many people with IBS notice that symptoms worsen after consuming high-fat foods or large meals.

Until recently, the medical advice provided to patients with IBS was to reduce stress and eat more fiber. Research has indicated that IBS can be managed with a focus on diet composition and eating habits, possibly with the assistance of medications, probiotics, and stress management. Consider the following modifications to your diet to provide relief from IBS and prevent future flare-ups.

• Consume small, frequent meals to ease the volume of food in the intestinal tract.
• Eat on a regular schedule to help regulate bowel movement. 
• Consume adequate fluid to help move foods through the intestine.
• Eat high-fiber foods, such as whole vegetables and fruits, beans, and whole grains (e.g., brown rice, rolled oats, whole-grain bread and pasta).
• Limit alcohol and caffeine, as both can stimulate the intestines and cause diarrhea. Note that beverages containing sugar alcohols can also stimulate diarrhea and carbonated drinks produce gas.
• A diet low in fermentable, oligosaccharides, disaccharides, monosaccharides and polyols (low-FODMAP) guided by a registered dietitian may help alleviate symptoms of IBS. FODMAPs are short-chain carbohydrates found in a variety of foods that are sometimes poorly absorbed in the gut. FODMAPs are fermented by gut bacteria and pull additional water into the intestine.

If you suspect you have IBS, be aware that additional testing may be needed if you observe blood in stool, unintended weight loss, or anemia. It is generally not necessary to test for food allergies/sensitivities unless reproducible symptoms exist. Blood tests to evaluate C-reactive protein levels and fecal lactoferrin are helpful to rule out inflammatory bowel diseases and celiac disease. Don’t allow IBS symptoms to interfere with your quality of life - a registered dietitian can help you identify triggers and learn how to manage symptoms.

These days you may find it harder to stay present, especially when being in the moment reminds us that things are not what they used to be. The inability to be present can lead to a decrease in body awareness which has a huge impact on our movement overall. 
You have the power to slow down, observe, and take action. By challenging your status quo and moving outside your comfort zone you create greater capacity to handle stress and the emotions that come with it. Think of it as your emotional gas tank. Adding to your movement profile, or all the movement at your disposal, creates a larger reserve which means less breakdowns on the side of the road as well as less trips to the gas station. When you increase your movement and body awareness you get more emotional miles per gallon.
So how do you maximize your emotional miles per gallon through movement to support resilience and overall well-being? Here are some tips:
 

1. Bring attention to your movement. 
   1. Take stretch breaks
   2. Find ways of moving other than dancing
   3. Connect to your sense and breath

 

1. Challenge your movement.
   1. Execute tasks with your non-dominant hand
   2. Try on different tempos and rhythms
   3. Move more, not better

 

1. Keep a movement journal.  Reflect on:
   1. How you moved
   2. How it felt
   3. How it was different

 
Looking for more support?
My workbook, Body Awareness for Mental Health, is for you! Rooted in theories and methodologies from the field of dance/movement therapy this workbook is designed for:

• Anyone looking for a more holistic approach to mental health.

• Individuals who have reached a plateau in traditional talk therapy.

• Anyone who has difficulty accessing and processing emotions.

• Anyone who is disconnected from their body due to trauma, anxiety and stress.

 

Anemia is a common blood disorder in which the body lacks adequate red blood cells to carry oxygen to tissues. The reduced oxygen delivery results in fatigue and weakness, and can severely interfere with exercise capacity and performance. Causes of anemia include inadequate dietary intake, poor absorption of nutrients,  blood disorders, or lack of red blood cell production from the bone marrow. Nutritional anemias are usually detected with blood tests that assess the size and number of red blood cells.
Symptoms of anemia include:

• Weakness
• Shortness of breath 
• Chest pain
• Dizziness
• Irregular heartbeat
• Pounding in the ears
• Headache
• Pale or yellow skin​

        Certain nutrients play an important role in the function and integrity of red blood cells. Iron-deficiency anemia is the most common nutritional anemia and not only decreases athletic performance, but also impairs immune function and results in physiologic dysfunction. Hemoglobin is an iron-rich protein in red blood cells that attaches to oxygen and carries it to body tissues. When iron stores are inadequate, hemoglobin levels become too low to transport sufficient oxygen, resulting in iron-deficiency anemia. Most often, dietary choices explain most of a negative iron balance, but it is also possible that a higher iron turnover rate occurs due to intense exercise. Diagnosis of anemia is confirmed by a blood test indicating a hemoglobin value less than 13.5 gm/dl in men or less than 12.0 g/dl in women. 
        Iron is important at any age, but particularly during stages of rapid growth. The high demands of dance training make dancers susceptible to iron deficiency because iron is lost in sweat. Menstruating females are at additionally elevated risk of developing anemia. The average adolescent should consume 6-8 mg of iron each day and dancers and athletes should aim for 9-12 mg per day to help distribute additional oxygen to working muscles and account for any iron that is lost through sweat. 
        The second and third most common nutritional anemias are related to folate and vitamin B12. Vitamin B12 deficiency anemia is unique in that it causes neurological problems and can take years of inadequate supply before symptoms develop. Inadequate levels of B12 are sometimes caused by poor absorption due to a lack of intrinsic factor (the protein that transports B12 to its absorption site in the gut) or a stomach disease. Folate deficiency manifests quickly and is typically a result of a poor diet or alcohol abuse. Folate needs are approximately 200-400 mcg/day and needs increase to 500-800 mcg/day during pregnancy and breastfeeding. Deficiencies of copper, zinc, and vitamins C, A, and B6 can also contribute to anemias.
        Eating a balanced diet can help you avoid both iron and vitamin-deficiency anemias. There are two kinds of iron found in foods. Iron that is found in animal products (e.g., beef, chicken, eggs)  is called heme iron, and the body can absorb 15-18% of heme iron. In contrast, the body only absorbs approximately 5% of non-heme iron, which is found in plant foods such as grains, dark leafy greens, dried fruits, and nuts. Vitamin B-12  is found in meat and dairy. Citrus, green leafy vegetables and legumes are rich in folic acid. A daily multivitamin can also help fill in any gaps in nutrient intakes from food and help prevent nutritional anemias. Be aware that iron supplements can result in toxic levels of the mineral and should only be used if instructed by a physician.
References:
John Beard, Brian Tobin, Iron status and exercise, The American Journal of Clinical Nutrition, Volume 72, Issue 2, August 2000, Pages 594S–597S, https://doi.org/10.1093/ajcn/72.2.594S

Faramarz Naeim, Chapter 23 - Disorder of Red Blood Cells: Anemias, Editor(s): Faramarz Naeim, P. Nagesh Rao, Wayne W. Grody, Hematopathology, Academic Press, 2008, Pages 529-565, ISBN 9780123706072, https://doi.org/10.1016/B978-0-12-370607-2.00023-5.

SET GOALS:

• What goals are you looking to achieve during this break (e.g., improving core control, extensions, jumps, turnout)?
• What motivates you to reach these goals? 
• What barriers stand in the way of reaching these goals?
• What daily steps can I make to reach these goals? 

TIPS FOR SETTING GOALS

• Make attainable goals
• Create a daily schedule 
• Focus on the foundations (e.g., increasing core control and hip control to improve developpe and turns)
• Realize that it takes time to achieve goals - it takes 6 to 8 weeks to build muscle strength!

 
USE THIS TIME TO CATCH UP ON REST:

• Ensure you are getting at least 8 hours of sleep a night. Healing and repair requires rest!
• Set aside at least 1 day a week for physical rest. This is a great time to allow dance-related injuries to FULLY heal!

 
MAINTAIN ADEQUATE NUTRITION:

• Eat a balanced diet to reduce stress, improve cognitive function, increase recovery, and improve performance
• Incorporate a lean protein source with each meal to aid in muscle repair/recovery

 
IMPROVE OVERALL FITNESS LEVEL

• Increase strength (conditioning, resistance training)
• Restore muscle imbalance (cross-training)
• Gain flexibility (by improving strength!)
• Increase endurance (brisk walk, hike, stationary bike, rower for 20-30 min 3x/week)
• Improve balance control
• Refine basic dance technique/alignment
• Take advantage of online resources 

Use this time to re-set, re-focus, recover, and refine your technique! 

Online resources:
*Health en Pointe individual nutrition and physical wellness sessions (by appointment)
*Lisa Howell ballet blog training at home series: https://www.theballetblog.com/blog/training-at-home/; 
*Dance prehab digital for videos to improve dance foundations as well as individual wellness/dance-specific training sessions: https://danceprehab.com/login/)

Inflammation is the body’s normal response to promote healing when the body is fighting infection related to injury, wounds, allergens, toxins, or infection. Typical signs of inflammation include swelling, pain, and redness. In contrast, signs of inflammation may not be apparent with chronic inflammation. Chronic inflammation is typically caused by excess body fat or immune dysfunction. While acute inflammation promotes healing, chronic inflammation can result in DNA damage and increase cancer risk.

Despite the numerous “anti-inflammatory diets” promoted online, research is barely emerging in regards to diet and inflammation. So far, scientific studies indicate that consuming a variety of nutritious foods may help reduce inflammation and keep chronic inflammation at bay. Foods that enhance immune function are also important in fighting inflammation. Here is what we know thus far about foods and inflammation:

• Fruits and vegetables provide phytonutrients with potential anti-inflammatory properties.
• Healthy omega-3 fatty acids and monounsaturated fats promote anti-inflammatory pathways.
• A diet high in saturated fat may increase inflammation; trans fats may also be inflammatory.
• Animal studies indicate that dark chocolate, green tea, red wine, turmeric and ginger may reduce inflammation.

However, these findings have not been observed in humans and it is unknown how much and how often these foods must be eaten to provide benefits. 

​Tips for reducing inflammation:

• Include fruits and vegetables with every meal.
• Consider eating a variety of protein sources, including fish, tofu, legumes, and low-fat dairy.
• Choose monounsaturated fats including olive, canola, safflower, sunflower, peanut and avocado oils. Eat omega-3 rich foods like salmon, walnuts, flaxseed and chia seeds. Avoid partially hydrogenated oils and high amounts of saturated fat.
• Choose whole grains such as quinoa, brown rice, millet, and bulgur.

In addition to a healthy diet, inflammation can be reduced by getting adequate sleep, remaining physically active most days of the week, and maintaining a healthy weight.