You know what unfortunately goes hand in hand with the greatest time of year? The dreaded cold and flu season. But, never fear—you can stay ahead of the curve this year by keeping your immune system working smoothly before the sniffles set in. We've rounded up our best tips and tricks to help you stay healthy (and dancing!) all season long.


First, Know the Difference Between a Cold vs. Fall Allergies

Photo by Igor Mozjes/Thinkstock

Many people associate allergies with spring's pretty blooms, but fall allergies can wreak havoc on your body, too. "Fall is really a key point in the allergy season, mostly because of ragweed allergy, which affects most of North America," Dr. Nadim Bikhazi, an ear, nose and throat specialist in Ogden, UT, told Weather.com. According to the National Institute of Allergy and Infectious Diseases (NIAID), if your nose is running, check the color of your mucus. If it's clear, you could have allergies, but if it's yellow or green, it's probably a cold. Also, a fever is almost always a key giveaway that you have a cold or the flu—it's never a symptom of allergies.

Make Sure You're Getting Plenty of Sleep

Thinkstock

Because this is also the busiest time of year—thanks to school, holidays, and intense dance rehearsals and performances—it's super important to make sure you're getting plenty of quality sleep. (Emphasis on quality!) Did you know that catching up on sleep over the weekend isn't actually beneficial? "You wouldn't stop eating Monday through Friday, then gorge yourself over the weekend," says Dr. Rafael Pelayo, pediatrician and clinical professor at the Stanford Center for Sleep Sciences and Medicine. "Even if you skip sleep completely one night, you don't sleep 16 hours the next. Ten hours or so is the most your brain allows based on evolutionary needs."

Plus, an extra few hours of "catch-up" sleep won't fix the fact that you're not getting enough sleep when you should be. And sleep is our body's best defense against illness. Check out other common sleeping mistakes dancers make here and fix your zzz's for good!

Make Sure You're Eating the Rainbow

Thinkstock

Marie Scioscia, a registered dietitian with The Ailey School, says that most green, red, blue and purple, and yellow and orange produce all contain great doses of Vitamin C, which is key for supporting a healthy immune system. Make sure you're eating a wide color spectrum by consistently reaching for things like kiwis, kale, broccoli, strawberries, tomatoes, red peppers, blueberries, plums, cabbage, oranges, peaches, and sweet potatoes. "Less is more when it comes to immune support. It's all about having variety in your diet and not overdoing it on one particular food or vitamin supplement," Scioscia says.

Check out Scioscia's go-to smoothie recipe to fit lots of the above fruits and veggies into one snack. It's (very appropriately) dubbed The No-Sick-Day Slurp.

Destress with Plenty of #SelfCare

Thinkstock

We get it, stress is just an unavoidable fact of life for today's teenagers—especially teens who dance. But, "if you keep experiencing stress over and over again and you don't manage it properly, it can wear and tear on your body," says Lynda Mainwaring, PhD, a sports and performance psychologist and an associate professor at the University of Toronto. Chronic, long-term stress can weaken your immune system, making future illness all the more likely.

Make sure to fit time in your busy schedule for things that make you happy. Meditate, take a yoga class or a bubble bath, journal or color, bake, or just laugh with your friends. Anything that clears your mind can undo fight-or-flight responses triggered by stress and anxiety. If you're constantly agitated no matter what, though, check out this advice to know if you should talk with a doctor.

Make Sure You're Actually Eating Vitamin C

iStock

When you feel a cold coming on, it's easy to reach for Emergen-C. But this popular supplement contains 1,000 milligrams of Vitamin C—more than 10 times the recommended daily amount! Vitamin C overload can cause stomach distress and kidney stones, so next time, Scioscia recommends grabbing an orange instead.

Stay Warm in the Studio


Photo by Jayme Thornton, modeled by Tillie Glatz

Drastic temperature changes can make our immune systems crash. Make sure you're bundled up during warm-up so your body doesn't go from freezing to boiling. And stay toasty when you're leaving the studio, too, even though putting on something snuggly may be the last thing your sweaty body wants. Check out our favorite cozy jumpsuits, that are just as cute as they are functional.

Make Sure Your Diet Includes Plenty of Garlic

Thinkstock

When it comes to boosting your immune system, nothing beats garlic. Emily Cook Harrison, a registered dietitian at Nutrition for Great Performances in Atlanta, GA, says,"Garlic isn't just anti-inflammatory. It's also shown to reduce cold symptoms." Chop up two or three cloves and add them to whatever you're cooking for breakfast, lunch, and dinner.

And If You Do Get Sick...

Thinkstock

Stay home! We know, we know, the show must go on, but it's super important to let your body rest sufficiently so that you can recover quickly. And it's so not fun for anyone else around you...no one wants to be coughed or sneezed on! Sometimes, rest and recovery can even take your dancing to the next level.

The Conversation
Dance Teachers Trending
Photo courtesy of Hightower

The beloved "So You Think You Can Dance" alum and former Emmy-nominated "Dancing with the Stars" pro Chelsie Hightower discovered her passion for ballroom at a young age. She showed a natural ability for the Latin style, but she mastered the necessary versatility by studying jazz, ballet and other forms of dance. "Every style of dance builds on each other," she says, "and the more music you're exposed to, the more your rhythm and coordination is built."

Keep reading... Show less
Sponsored by Harlequin Floors
Burklyn Ballet, Courtesy Harlequin

Whether you're putting on a pair of pointe shoes, buckling your ballroom stilettos or lacing up your favorite high tops, the floor you're on can make or break your dancing. But with issues like sticking or slipping and a variety of frictions suitable to different dance steps and styles, it can be confusing to know which floor will work best for you.

No matter what your needs are, Harlequin Floors has your back, or rather, your feet. With 11 different marley vinyl floors available in a range of colors, Harlequin has options for every setting and dance style. We rounded up six of their most popular and versatile floors:

Keep reading... Show less
Dance Teachers Trending
Lani Corson. Photo by Royce Burgess, courtesy of Corson

Aerial work is growing in popularity in the dance world these days. Don't believe us? Check out this Dance Magazine article! If you're a studio owner who didn't grow up with aerial training (let's face it, how many of us really did?), then you may be feeling a little apprehensive about what to look for when bringing on a new aerialist faculty member. You know exactly what you want from your ballet teachers, your jazz teachers, your tap teachers, heck—even your tumbling teachers! Aerial, however, is a whole other ballgame.

To help you feel confident you're bringing in a teacher who is safe for your dancers, we sat down with Lani Corson, NYC aerialist, circus performer, adjunct professor at Pace University and teacher at Aerial Arts NYC, to get the inside scoop on exactly what you should be looking for.

Enjoy!

Keep reading... Show less
Sponsored by Insure Fitness
AdobeStock, Courtesy Insure Fitness Group

As a teacher at a studio, you've more than likely developed long-lasting relationships with some of your students and parents. The idea that you could be sued by one of them might seem impossible to imagine, but Insure Fitness Group's Gianna Michalsen warns against relaxing into that mindset. "People say, 'Why do I need insurance? I've been working with these people for 10 years—we're friends,'" she says. "But no one ever takes into account how bad an injury can be. Despite how good your relationship is, people will sue you because of the toll an injury takes on their life."

You'll benefit most from an insurance policy that caters to the specifics of teaching dance at one or several studios. Here's what to look for:

Keep reading... Show less
Studio Owners
Getty Images

Dance teachers have a lot of strengths (communicating corrections, choreographing gorgeous movement, planning excellent recitals, cleaning technique—just to name a few) but when it comes to interior design—talent isn't exactly a given. So when studio owners remodel or build, worrying about the decor can feel a little overwhelming (you've got just a few too many other things to worry about, don't you?).

No need to fear! In 2019 we have Pinterest, which shows us all the latest trends we should know about. To help you make the best design decisions for your studio, we've compiled a list of public Pinterest pins we think you'll love.

You're welcome!

Keep reading... Show less
Studio Success with Just for Kix
Bill Johnson, Courtesy Just for Kix

Running a dance studio is a feat in itself. But adding a competition team into the mix brings a whole new set of challenges. Not only are you focusing on giving your dancers the best training possible, but you're navigating the fast-paced competition and convention circuit. Winning is one goal, but you also want to create an environment that's fun, educational and inspiring for young artists. We asked Cindy Clough, executive director of Just For Kix and a studio owner with over 40 years of experience, for her advice on building a healthy dance team culture:

Keep reading... Show less
Site Network
Unsplash

Is dance a sport? Should it be in the Olympics? They're complicated questions that tend to spark heated debate. But many dance fans will be excited to hear that breaking (please don't call it breakdancing) has been provisionally added to the program for the 2024 Summer Olympic Games in Paris.

Keep reading... Show less
Sponsored by World Class Vacations
David Galindo Photography

New York City is a dream destination for many dancers. However aspiring Broadway stars don't have to wait until they're pros to experience all the city has to offer. With Dance the World Broadway, students can get a taste of the Big Apple—plus hone their dance skills and make lasting memories.

Here's why Dance the World Broadway is the best way for students to experience NYC:

Keep reading... Show less
Dance Teacher Tips
Vanessa Zahorian. Photo by Erik Larson, courtesy of Pennsylvania Ballet Academy

At the LINES Ballet Dance Center in San Francisco, faculty member Erik Wagner leads his class through an adagio combination in center. He encourages dancers to root their standing legs, using imagery of a seed germinating, so that they feel more grounded. "Our studios are on the fifth floor, so I'll often tell them to push down to Market Street," says Wagner. "They know that they should push their energy down to the street level." By using this oppositional force, he says, dancers can lengthen their bodies to create any desired shape.

Keep reading... Show less
Dance Teacher Tips
Getty Images

After years of throwing summer parties at your studio, you're likely fatigued by coming up with themes and event details. You want your students to have a good time, but you're also up to your eyeballs in choreography and costume decisions.

Never fear! We've come up with party themes and activities to do during the event. Delegate tasks to your teachers and office managers, and voilà! You have a stress-free party ready to go.

Have a blast, people!

Keep reading... Show less
Dancer Health
Thinkstock

Q: I recently returned to a modern dance class after a long absence. While I didn't feel any acute pain at the end of class, the next morning I could barely walk from the soreness in both my Achilles. What can I do to fix this?

Keep reading... Show less
Studio Owners
Getty Images

Q: I'm trying to think of ways to maximize studio space and revenue during the summer. What has worked for you?

Keep reading... Show less

mailbox

Get DanceTeacher in your inbox