Advice for Dancers.

SHOULD I WORRY BECAUSE I'M NOT MENSTRUATING? I STOPPED HAVING REGULAR PERIODS WHEN MY DANCE SCHEDULE INCREASED TO THREE CLASSES A DAY. A FEW OF MY FRIENDS HAVE THE SAME PROBLEM, AND NONE OF US THINK IT'S A BIG DEAL. MY MOTHER SAYS IT ISN'T GOOD FOR ME TO MISS MY PERIODS AND WANTS ME TO SEE A DOCTOR. WHAT DO YOU THINK?--UNDECIDED Your mother is right! While strenuous exercise often disrupts the menstrual cycles of athletes as well as dancers, it can be dangerous to let this go on for too long. That's because dancers who develop secondary amenorrhea (no menses for at least three months) can lose 4 percent of their bone mass annually for the next three or four years, setting them up for stress fractures. Failure to start menstruating by age 16 (known as primary amenorrhea) causes similar problems. A doctor will offer suggestions to get you back on track. Meanwhile, you can start to protect your bones by consuming between 1200 and 1500 milligrams of calcium daily. Food sources that are rich in calcium include milk, cheese, yogurt, almonds, canned sardines, collard greens, kale, and tofu. Dancers should also take calcium supplements with vitamin D (which promotes absorption), according to Dr. Michelle Warren, a specialist in women's hormonal disorders. Meanwhile, be aware that colas and caffeine leach the calcium from your bones. Smoking cigarettes also appears to block calcium absorption.

I JUST DISCOVERED DANCE IN MIDDLE AGE, AS I APPROACH MY 35TH BIRTHDAY. FOR THE FIRST TIME, EXERCISING IS FUN. HOWEVER, I DON'T WANT TO JINX MYSELF BY EATING THE WRONG FOODS.--LISA FROM ORLANDO, FLORIDA You've touched on one of the most important issues for dancers: good nutrition. In addition to following a diet that protects your bones (see my answer to "Undecided"), you'll need to maintain your energy levels throughout the day. Both the frequency and the type of food you eat can work to your advantage. For example, people who eat five or more times a day, starting with breakfast, digest food more quickly, providing a more constant flow of available fuel for their bodies. You can also increase your zip by making sure that two-thirds of your diet comes from carbohydrates, such as grains, fruits, and veggies, with the rest in protein. In the three-hour interval before you dance, try to avoid eating meats and foods high in fat, since these are harder to digest. And make a point of replenishing your carbohydrate stores with a quick snack ten minutes after class. (For details about diet and performance, read Health and Fitness for Life in next month's issue of DANCE MAGAZINE.)

HELP ME! MY DANCING ISN'T IMPROVING AND I FEEL DEPRESSED IN CLASS. MORE CONFUSING IS HOW I DON'T SEEM TO LOVE BALLET ANYMORE. IT USED TO BE MY LIFE. HOW CAN EVERYTHING THAT WAS MEANINGFUL DISAPPEAR?--TOTALLY LOST First, try not to panic. Many dancers lose their motivation when they hit a plateau--yet this is often a temporary problem in response to growth spurts, injuries, burnout, and fatigue. Failing to get sufficient sleep can also undermine your joy in dance. How much sleep do you need? Try ten to twelve hours a night! You can also improve your mental outlook by keeping the focus on you, rather than comparing yourself to others. Remember, everyone develops at a different rate. If you continue to feel depressed, see a psychologist who works with dancers.

IT'S BEEN FIFTEEN YEARS SINCE I PERFORMED. SO WHY IS MY BODY KILLING ME? I HAD THE USUAL INJURIES WHEN I PERFORMED IN MUSICAL THEATER--FROM ANKLE SPRAINS TO PULLED MUSCLES AND OCCASIONAL BROKEN BONES. I DIDN'T EXPECT TO BE IN PAIN YEARS LATER. MY SYMPTOMS INVOLVE NUMBNESS AND TINGLING DOWN MY LEG.--ALEX FROM NEW YORK CITY Dancing is a great profession, but it does take a toll on your body. Surveys I conducted show that professionals (active and retired) have significantly more injuries to the shoulder, hip, foot, and back than both younger and older dance students (see "To Your Health!," DANCE MAGAZINE, February 1997, page 60). In your case, it sounds like you may be experiencing sciatica, an inflammation of the sciatic nerve in the leg. My advice is to see an orthopedic specialist in dance medicine, who can diagnose the problem and prescribe appropriate treatment.

Former New York City ballet dancer Linda Hamilton, Ph.D., is a lecturer, a psychologist in private practice, and author of Advice for Dancers (Jossey-Bass). Her biography is included in the Marquis Who's Who of American Women. She has been offering advice to Dance Magazine readers since 1992.

Send your questions to: Linda Hamilton, Ph.D., at 2000 Broadway, PH2C, New York, NY 10023 and read her answers exclusively in DANCE MAGAZINE.