Solving Cortisol Dysregulation in Competitive Dancers
Competitive dancing is a mesmerizing art form that demands a perfect balance of skill, dedication, and elite athleticism. Behind the scenes, however, the world of competitive dancers can be challenging, with rigorous training, relentless rehearsals, and the pressures of competitions taking a toll on their physical and mental well-being. Managing stress hormones, particularly cortisol, is crucial for sustaining peak performance and overall health. In this blog post, we will explore natural supports like adaptogens, botanicals, nutrition, and lifestyle changes that can empower competitive dancers to harmonize their passion with self-care and well-being.
If the word cortisol is sounding very new and unfamiliar to you, make sure you check out part one of our cortisol and stress blog “Cortisol Dysregulation: Understanding the impacts of competitive dance on the body’s stress response”.
A Review of Stress Hormones and Cortisol
Stress hormones, including cortisol, are essential messengers produced by the body's adrenal glands in response to stress. While cortisol plays a vital role in the body's stress response, chronic stress can lead to cortisol dysregulation, impacting an athlete's performance and overall health. Competitive dancers, with their demanding schedules and high-pressure environments, are particularly susceptible to elevated cortisol levels.
To mitigate the impact of cortisol dysregulation and support the well-being of competitive dancers, several strategies can be employed:
Balanced Training and Adequate Rest: Coaches and dancers should work together to design training schedules that incorporate adequate rest periods and recovery days to prevent overtraining. Prioritizing quality sleep and allowing sufficient downtime is vital for cortisol regulation and overall performance.
Adequate sleep is critical for recovery, immune health, and growth. Keeping to a balanced training schedule also allows for circadian rhythm regularity, keeping our body’s hormones balanced and optimized.
Stress Management: Encouraging stress management techniques like meditation, deep breathing exercises, and yoga can help dancers cope with the pressures of competitions and reduce cortisol levels. As discussed in the first part of our cortisol and stress post, chronic stress leads to chronically elevated cortisol, or even depleted levels. These can both lead to physical and mental health ailments.
Nutrition: A well-balanced and nourishing diet can play a crucial role in supporting the body's stress response. Ensuring dancers consume sufficient nutrients and stay hydrated is essential. Ensuring adequate protein is critical for the immune system, growth, and muscle recovery (check out our post on protein for dancers for more information)
Open Communication: Dancers should feel comfortable discussing their concerns with their coaches, teammates, or healthcare professionals. Building a supportive environment can help manage stress more effectively.
We’ll dive deeper into some specifics of these suggestions throughout this post so you will have all the best information to support your health and well-being.
Adaptogens: Nature's Resilience Boosters
Adaptogens are a class of natural substances found in certain plants and herbs that help the body adapt to various stressors. These incredible botanicals have been used for centuries in traditional medicine systems, like Ayurveda and Traditional Chinese Medicine, to promote balance and resilience in the face of stress. What sets adaptogens apart is their ability to modulate the stress response. Instead of merely suppressing cortisol production, adaptogens work by bringing balance to the body's stress hormones. They can help lower cortisol levels when they are too high and raise them when they are too low, effectively normalizing the stress response. This means if someone is in the chronically elevated cortisol phase, adaptogens can help lower levels to a healthy range. In contrast, if someone has fully crashed and reached adrenal fatigue with depletion of cortisol levels, adaptogens will help raise cortisol levels back up to normal.
Top Adaptogens for Athletes
Ashwagandha (Withania somnifera): This adaptogenic herb is renowned for its ability to combat stress and anxiety. Ashwagandha may support athletic performance by improving endurance, reducing exercise-induced muscle damage, and enhancing recovery.
Rhodiola (Rhodiola rosea): Rhodiola is known for its fatigue-fighting properties. It may help athletes reduce mental fatigue, improve concentration, and boost overall stamina during training and competition.
Holy Basil (Ocimum sanctum): Also known as Tulsi, Holy Basil is a potent adaptogen that may enhance the body's ability to cope with stress and support immune function, which can be crucial for athletes undergoing intense training regimens. Holy Basil's calming effects can be beneficial in navigating high-pressure situations and maintaining emotional balance.
Siberian Ginseng (Eleutherococcus senticosus): This adaptogen is prized for its ability to increase energy levels and improve overall physical performance. Siberian Ginseng may also help athletes recover more efficiently after strenuous workouts.
Reishi (Ganoderma lucidum): This medicinal mushroom that has been used for centuries in traditional Asian medicine for its various health benefits. As an adaptogen, Reishi is believed to help the body adapt to stress and restore balance. For athletes, incorporating Reishi as part of their supplement regimen can offer several potential advantages: stress reduction, enhanced endurance, immune system support, reduced inflammation, antioxidant protection, improved sleep quality, and cardiovascular support.
Note: Treatment of adrenal fatigue takes three to six months to begin to see efficacy, with the typical course of treatment taking six to nine months. It should always be managed and monitored by a healthcare professional. Outcomes to watch for are improvement to general fatigue, focus/concentration, mood, anxiety, performance, and sleep.
Supporting Athletes with Adaptogens
When it comes to incorporating adaptogens into an athlete's routine, a few essential considerations should be made:
Quality Matters: Choose reputable brands that offer high-quality, standardized adaptogen supplements to ensure safety and efficacy.
Proper Dosage: The right dosage of adaptogens can vary depending on the individual and the specific herb. Consulting with a knowledgeable healthcare professional or sports nutritionist is recommended.
Consistency: Adaptogens work best when taken regularly over a prolonged period. Athletes should be patient and committed to experiencing the full benefits of these natural remedies.
Complementary Lifestyle Choices: While adaptogens offer valuable support, athletes should also prioritize other lifestyle factors, such as adequate sleep, balanced nutrition, and appropriate recovery strategies. Supplements are always supplemental to lifestyle foundations of health.
Beyond Adaptogens: Botanical Supports for Stress Relief
Beyond adaptogens, certain botanicals can offer valuable support for stress relief and overall well-being.
Chamomile: Chamomile tea is a soothing option to unwind after a long day of training, promoting relaxation and better sleep.
Lavender: Lavender aromatherapy or essential oil can help reduce anxiety and promote a sense of calm. Oral supplementation of lavender also provides the precursor to GABA, our brain’s calming neurotransmitter.
Passionflower: Passionflower supplements or tea can aid in easing nervous tension and promoting relaxation.
Melatonin: If sleep is an issue, whether it’s falling asleep or staying asleep, melatonin may be a helpful support to supplement the body’s natural production. As we’ve said multiple times, sleep is critical for recovery and hormonal regularity.
Nutrition: Fueling Performance and Reducing Stress
Proper nutrition is fundamental for competitive dancers to maintain their energy levels, support recovery, and keep stress hormones in check. Some nutritional tips include:
Balanced Meals: Opt for balanced meals that include a mix of protein, healthy fats, complex carbohydrates, and a variety of fruits and vegetables. Aim for high protein, vegetable, and fiber meals. Check out our post of glycogen supercompensation to learn how to optimize carbohydrate intake for athletic performance and recovery.
Stay Hydrated: Dehydration can exacerbate stress, so ensure adequate water intake throughout the day. Adding electrolytes to your water can also aid in optimizing hydration during intense training and long competition days.
Avoid Excessive Caffeine and Sugar: High caffeine and sugar consumption can contribute to energy crashes and worsen stress responses.
Lifestyle Changes: Nurturing Body and Mind
Adopting lifestyle changes can significantly impact a dancer's well-being and stress management.
Mindfulness Practices: Incorporate mindfulness techniques such as meditation, deep breathing exercises, or yoga to reduce stress and enhance focus.
Tip: 5 minutes of mindful deep breathing can decrease blood pressure and regulate the body’s stress response. These practices can decrease blood pressure by approximately 10 points systolically and approximately 5 points diastolically.
Adequate Rest and Sleep: Prioritize quality sleep to support recovery and hormone regulation.
Social Support: Build a strong support network with fellow dancers, friends, or family to share experiences and emotions.
Wrapping It Up
Stress is an inevitable part of an athlete's journey, but understanding how stress hormones like cortisol can impact performance is crucial. Competitive dancers bring artistry and passion to life with every movement, but it's essential to acknowledge the demands and stress that come with their talent. Managing stress hormones, particularly cortisol, is crucial for their sustained performance and well-being. By embracing natural supports like adaptogens, botanicals, and adopting a wholesome lifestyle and nutrition plan, competitive dancers can elevate their artistry while nurturing their physical and mental health. Balancing the spotlight with self-care empowers dancers to thrive on and off the stage, unlocking their full potential as captivating performers and individuals.
*This is not medical advice and is only intended for educational purposes only. Please always consult your medical doctor, naturopathic doctor, chiropractor, or preferred health care practitioner prior to beginning any treatment*
References
Adrenal glands. John Hopkins Medicine. (2021, August 8).
https://www.hopkinsmedicine.org/health/conditions-and-diseases/adrenal-glands#:~:text=Adrenal%20glands%2C%20also%20known%20as,stress%20and%20other%20essential%20functions.
Cleveland Clinic Medical Professional. (2021, October 12). Cortisol: What it is, function, symptoms & levels. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22187-cortisol
Cleveland Clinic Medical Professional. (2022, April 4). Pituitary gland: What it is, Function Anatomy. Cleveland Clinic. https://my.clevelandclinic.org/health/body/21459-pituitary-gland
Mayo Clinic Staff. (2022, December 8). Addison’s disease. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/addisons-disease/symptoms-causes/syc-20350293
Provino, R. (2010). The Role of Adaptogens in Stress Management. Australian Journal of Medical Herbalism, 22(2), 41–49. https://search.informit.org/doi/10.3316/informit.141015308096078
Thau L, Gandhi J, Sharma S. Physiology, Cortisol. [Updated 2022 Aug 29]. In: StatPearls
[Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538239/
Wikman, G., & Panossian, A. (2005). Effect of adaptogens on the central nervous system. Arquivos Brasileiros de Fitomedicina Científica, 3(1).
