Cold and Flu Prevention: Dancer Edition
It happens every year: Someone comes to rehearsal with a tickle in their throat, and before you know it, the whole cast has a case of the Nutcracker sniffles.
How can dancers avoid illness and help prevent the spread of cold and flu? Pointe spoke to Dr. Philip Montana, a former professional dancer and current internal medicine and sports medicine specialist based in New York City, for his tips on staying healthy in the studio so you can perform your best onstage.
When does cold and flu season start and end?
Cold and flu season typically starts in October and runs through April or even May. It’s essentially when we start to spend more time indoors.
How can dancers prevent the spread of cold and flu?
The hardest thing for dancers is that they can’t avoid being in contact, unfortunately. The best thing you can do if you have to come to dance while sick is wear a mask. Flu, RSV, all your common cold viruses, are preventable with a basic surgical mask.
Also, wash your hands and disinfect the barre when you’re finished with it. We do have a tendency to touch the barre and touch our face without even realizing it. Also make sure you are up-to-date on your flu and COVID vaccinations.
What vitamins and supplements, if any, can help with avoiding cold and flu?
Especially in cold and flu season, we don’t get enough vitamin D, because you get it from the sun. Lots of foods are enriched with vitamin D, but for dancers I recommend a vitamin D supplement in general because you spend 90 percent of your time indoors. Vitamin D supports the immune system but also helps with pain and recovery from activity. Being low in vitamin D can make aches and pains worse. Calcium will also never hurt.
Turmeric is a good natural anti-inflammatory, but you’re better off getting it through food, like a curry, or a tea, than taking a supplement.
How important is getting enough sleep?
Poor sleep hygiene and not enough recovery can make you more susceptible to viruses, because it weakens your immune system. Seven to nine hours a night is the average “sweet spot.” If you’re struggling with sleep and want to try a supplement, melatonin and magnesium are good options. Magnesium will also help with muscle recovery.
Is hand sanitizer as effective as washing your hands?
Hand sanitizer is excellent for viruses. It’s not as good for avoiding transmission of bacterial infections. Hand sanitizer is great if you want to have it with you during class, but try to wash your hands throughout the day, and especially after partnering.
What if you have to wear a giant rat head, or Nutcracker head, or any other shared costume?
Thankfully, viruses don’t live on surfaces too long. But if you have two or three shows a day and different casts sharing costumes, you or your company managers or costume department can spray items with a disinfectant like Lysol to disinfect it as best you can.
