Nutritional Supplements for Belly Dancers

In a perfect world, we'd get all the vitamins, minerals, and nutrients that we need from our diets. However, for the vast majority of us that doesn't happen. We live in the age of processed, convenience foods, coupled with little time, and lots of stress. And even for those who do find the time to cook home-cooked meals of fresh produce and lean proteins, we may still not be getting all of the nutrients we need from our meals due to a wide variety of factors, including but not limited to, food that's lost its nutrient value from traveling long distances to reach us, absorption issues within our own bodies, and other pollutants and toxins in our environments.

I've always had a keen interest in food, nutrition, and health. In fact, it's an interest that lead me to becoming a certified nutritionist a number of years ago. I'd like to take today's post to share a few possible supplement suggestions for optimizing health as a dancer.

Please note that these are intended as suggestions and may not be the right choice for everyone, as everyone's body is different and unique. Please consult with your own trusted health practitioner before implementing any changes, especially ensuring that any supplements you add to your diet won't adversely interact with any medications you are taking. Also, if you having severe or ongoing symptoms of any nature, you should seek medical advice and testing to ensure that your symptoms are not indicative of a more serious symptom or disease that cannot be treated with supplements alone.

And of course, all the supplements in the world won't do you any good if your diet is filled with garbage! Be sure to eat an optimal diet that's filled with lots of fresh vegetables and fruit and lean proteins, while avoiding too much sugar, starches, grains, alcohol, trans fat, and other processed foods.

1. Collagen Hydrolysate - Collagen is a form of protein that breaks down into peptides that are responsible for repairing connective tissue in the body, including bone, skin, ligaments, hair, and nails. In addition to making the body stronger and better able to withstand injury (because 10 years from now, you hope to still be dancing, right?), recent studies have shown initial indicators that consuming supplemental collagen can improve skin elasticity, literally plumping the skin from the inside out. Additionally, for anyone with IBS, "leaky gut" or other irritable/inflammatory bowel conditions, collagen can aid in repairing intestinal wall linings and reducing permeability. Unfortunately, there is  not currently a product on the market (that I'm aware of) that is not animal protein based. But if you're not vegan or vegetarian and you're looking for a brand to try, I recommend Great Lakes Geltin. 
2. Rodiola - Had too many late nights and your energy is lagging? Feeling like you just don't have the stamina and vitality to get through your upcoming evening gig? Rather than turning to a sugar-laden coffee or caffeinated soda, consider giving rodiola a try. Rodiola is an adaptogenic herb that can help prevent fatigue and less the effects of stress on the body. Studies have also shown that it can give the immune system a general boost. Be sure to take it in the morning or early afternoon and not right before bedtime.
3. Probiotics - You've probably heard of this one before; probiotics are the helpful or "friendly" bacteria that inhabit your gut and help keep your digestive system in balance. But what you might not have known is that 70% to 80% of your immune system is located in your gut. Thus, if your digestive system is not functioning properly you could be setting yourself for further aggravated health issues down the road. I'm sure that down the road you'd rather be dancing than heading to the doctor, right? A daily probiotic supplement can help you take care of your tummy and in extension, your overall health. Look for brands containing Bacillus coagulans (BC-30) and Lactobacillus GG. 
4. B Complex - B Vitamins do wonders for our bodies. The Vitamin B family helps with carbohydrate metabolism, maintaining a calm and healthy nervous system, adrenal function, and other vital metabolic functions.  Additionally, B vitamins are largely responsible for glowing skin and strong, health hair. If you feel like all the layers of stage makeup and hours of hot styling tools on your hair are doing you no favors, taking a B vitamin supplement could help you rediscover some of your inner glow.  
5. Melatonin - Melatonin is a hormone made by the pineal gland that helps regulate your sleep cycles. As dancers, we are often traveling and working odd and late hours, which can disrupt our natural circadian cycles. If your zzz's are out of wack, taking a melatonin supplement at bedtime can be an all-natural way to treat jeg lag and insomnia. 
6. Digestive Enzymes - Nobody likes to feel bloated and gassy at any time during the day, but especially not when you're about to don a two piece outfit and perform abdominal isolations. This is where a digestive enzyme can come to your rescue. Your digestive system is full of enzymes that break down your food so that you body can absorb and utilize what you consume. However, due to factors such as aging, genetics, current or past medications, and many other factors, you may not have enough enzymes for your digestive system to function at an optimum level, with the result being a varying range of digestive ails, which can include pain, bloating, gas, cramping, heartburn, constipation, and diarrhea. Taking a supplemental digestive enzyme can help with these symptoms. My hands down favorite digestive enzyme is Dr. Brantley's Active Enzyme Plus.  

Here's to a happy, healthy, and vibrant you!

Photo Credit: Unknown

New Year Goal Review - Part Two

"Tell me, what is it you plan to do with your one wild and precious life?" - Mary Oliver

I've been a bit late in getting this blog posted, in part because I've been busy and out of town, but also because I have to admit, I've been having some indecision when it comes to selecting my new theme for the year and setting my related goals. Last year, as discussed in my previous post, was the BIG year, with a lot of large life-changing events. In comparison, 2012 is going to be a much more mellow year, which has forced me to look internally for what my goals are and what I hope to manifest in the new year.

After much debate, I've finally decided my intention for the year is on entering this new decade of my life full of health, vibrancy, and energy. Having had a number of health issues recently, ranging from mild to potentially quite serious, it's time to focus on further developing a holistic lifestyle and making daily choices that are honoring my body, mind, and spirit. Thus my theme for the year is Thirty & Thriving.

Specifically, here's what Thirty & Thriving looks like to me:

1. Giving up gluten for a minimum of six weeks and potentially indefinitely, depending on how I feel after those first initial six weeks. Right now, I'm one week in and already feeling positive about the change. And yes, this is even after having to pass on office cupcakes. As a little secret between us, cupcakes are one of my favorite food groups.

2. Make (and keep) those doctors appointments that I've been putting off. I almost didn't want to list this one, because once it's written down and posted, it's there reminding me to hold myself accountable. No more pushing it to the back burner until a day when I have some free time, because we all know those days never arrive.

3. Go on a yoga or other health/spirituality/creativity centered retreat. The last three years I've gone on some exotic foreign vacations, so this year I'm ready to stay in the country, relax, and hand the itinerary reins over to someone else. Currently, I have my eye on Kimberly Wilson's offerings.

4. Ramp up the workouts. I've always been a regular exerciser and I get in a workout six days a week. But I have to admit that I'm not always pushing myself. So it's time to really challenge the status quo, stretch my limits, and try new things. One of the ways I hope to accomplish this, is by joining the group Sweaty Betties, a 20 - 40 something women's only MeetUp group that focuses on being active and convenes regularly to do everything from 5K runs to snowshoeing to salsa dancing. Additionally, I also subscribed to Self magazine for some more doses of inspiration.

5. Get more sleep. I pretty much always get a minimum of 7 hours of sleep per night, otherwise I just don't function. However, the current recommendation by doctors and health professionals is that 7.5 hours is really the optimum amount, so I'm aiming to squeeze in that extra half hour. How am I doing now that I've had 37 nights to practice this habit? Hasn't happened yet. That extra half hour never seems to materialize! Good thing I have another 328 nights to practice.

6. Give up alcohol for four weeks. And actually this one is already done and checked off the list. After all the back-to-back parties in December, I really felt like my liver needed a break and my body needed to detoxify, so sober January it was.

7. Compete in an athletic competition. Growing up, as a state championship swimmer and co-captain of the gymnastics team, competing in sports was a big part of my life. However, I believe the last sports competition I did was the Danskin Triathlon back in 2004, so I'm definitely overdue for signing up for an event. Haven't decided which one or what type of event yet, but I'm ready to stoke my competitive fires!

And since health, is not purely about the physical body, I also have a few goals to address healthiness and thriving in other areas of my life, specifically focusing on spiritually, finances, creativity, and relationships:

8. Meditate for 10 minutes every day. I used to always do this and then started slacking off through the end of 2011. Thus I am recommitting to this habit. So far in 2012, I've been back at my meditation altar every day.

9. Write my damn book already! Ever since I was a child, I've always felt I had a book in me. It's been percolating inside me for three decades now, waiting to be born. It's one of the few things I've wanted consistently through my whole life. And now, in this year of less commitments and events, it is ripe with perfection to sit down and put pen to paper. Since this is a pretty big undertaking, and overwhelming when I think about it, my goal is at a minimum to have decided on what book it is I'm going to write and to have outlined it by the end of the year. Any further progress than that will be extra sprinkles of kudos.

10. Set a regular date night. Le beau and I can at times be rather sporadic with getting together regularly during weeknights. With demanding jobs, my teaching and performing schedule, and the daily grind of life, sometimes we, and probably myself in particular, aren't always making couple time a priority. So it's time to set a regular night of the week as date night and stick to it.

11. Plan my wedding! And to ensure it's a day of celebration and not stress, my goal is to make choices that honor who we are as individuals and as a couple, and to stick to a price tag that's within our means.

12. And speaking of means, my final goal for 2012 is to spend less. I've had enough self-control with money to currently have zero debt and a decent amount saved in 401(k)'s and Roth IRAs. But as far as having a rainy day fund, it's pretty much non-existent. I've already flushed out my budget for the year, so here's to willpower!

There is it - an even 12 for 2012. Et toi? How is your new year going? What joys are you hoping to bring into your life? As one of my favorite poetry lines of all time, written by Mary Oliver says, "Tell me, what is it you plan to do with your one wild and precious life?" Plan it now. Begin today.