Dance Health

D for Dancers

By Chris Bamford

Vitamin D is an extremely important vitamin for our bodies. Known as the sun vitamin, we mainly get vitamin D from exposure to UVB rays, but it is also available in a small number of foods.

Vitamin D deficiency is rapidly rising as a cause for concern in both dancers and non-dancers. At the 2010 IADMS (International Association of Dance Medicine and Science) conference there was a presentation highlighting the increasing levels of vitamin D deficiency in dancers.

It was also reported in a study in the Clinical Journal of Sport Medicine, dated September 2010, that there is a need for a focus on vitamin D levels, especially for dancers. In this study research was done with 98 athletes of indoor sports from the ages of 10 – 30, including dancers, who live in sunny countries. Out of all athletes tested 73% came back vitamin D deficient and 93% of the dancers tested were vitamin D deficient. It was concluded that the levels of vitamin D deficiency were high due to the large number of hours spent training indoors. Anti-skin cancer campaigns have also played a role as the population is now more aware of the risks of over exposure to the sun and may avoid spending time outdoors, even though small periods of time in the sun, with adequate sun protection, are fine.

But why is Vitamin D so important?

Reduced levels of Vitamin D can lead to reduced levels of calcium, as our bodies need vitamin D to absorb calcium. This can lead to weaker bones, bone stress or stress fracture injury. Dancers who injure frequently or who are very slow to heal may actually be vitamin D deficient. Vitamin D deficiency can also cause the wasting of Type 2 muscle fibers (fast twitch fibers). This means that the power able to be generated in our muscles is reduced, affecting elevation and speed.

It is important to get your vitamin D levels checked by your GP if you believe you may be vitamin D deficient. It’s just a simple blood test. You can boost your vitamin D intake by supplements, eating vitamin D rich foods such as tuna, salmon and egg yolk, and spending some time in the sun. Be careful though, as too much sun exposure, particularly on days where the UV levels are high, can be dangerous and leave you at risk of skin cancer. Speak to your doctor about a recommended vitamin D dosage for your body, as overdosing can have other health risks.

For further information on Vitamin D visit these resources/references:
www.iadms.org/associations/2991/files/info/bone_health_female_dancers.pdf
www.stayfitcentral.com/?p=622
www.cancer.org.au/cancersmartlifestyle/SunSmart/VitaminD.htm

This is merely an advice column. Please consult your doctor before making any changes to your diet or activities. Dance Informa Pty Ltd and Dance News International LLC are not liable for any action taken as a result of reading this article.