Dancers often face irregular or absent menstrual cycles—but this isn’t “normal.” Low energy intake, overtraining, and stress can disrupt hormones, affecting bone health, performance, and overall well-being. In this episode, Rachel Fine breaks down everything dancers need to know about menstrual health and recovery.

You’ll learn:

✅ Common menstrual irregularities in dancers: amenorrhea, oligomenorrhea, and dysmenorrhea

✅ Lifestyle and training factors that impact your cycle

✅ How nutrition—especially adequate calories, fats, and key nutrients—supports hormonal balance

✅ Stress management strategies to protect menstrual health

✅ Safe approaches to dancing during your period

✅ Why birth control isn’t a fix for missing periods

📖 Read the full blog: https://dancenutrition.com/dancer-periods/

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🔔 Subscribe on YouTube: Nutrition for Dancers

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Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating works with dancers to help them build supportive relationships with both food and body. 

Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.

Timestamps ⬇️ (Skip to the section you need!)

0:00 – Why Period Health Matters for Dancers
How your cycle is one of the first signs of nutritional balance.

0:33 – What Irregular Periods Really Mean
Why “common” doesn’t always equal “normal” in dance culture.

1:33 – Two Main Types of Amenorrhea
Understanding primary and secondary amenorrhea in dancers.

2:31 – Functional Hypothalamic Amenorrhea Explained
How energy imbalances disrupt the hormones that regulate your cycle.

3:00 – Top Causes of Missing Periods
Underfueling, overexercise, stress, body fat percentage, and more.

4:35 – Why Periods Matter Beyond Fertility
The role of estrogen, progesterone, and testosterone in bone health and performance.

5:22 – RED-S and the Female Athlete Triad
The risks of energy deficiency, bone loss, and injuries in dancers.

6:20 – The Bottom Line: Long-Term Health Risks
Osteoporosis, infertility, and injury prevention linked to period health.

7:09 – Disordered Eating and Irregular Cycles
How dieting, food rules, and compensatory behaviors affect your period.

8:19 – Meeting Your Calorie Needs Without Obsession
Fueling adequately without relying on restrictive calorie counting.

10:02 – A Balanced, Proactive Fueling Plan
Why consistent meals and snacks every 2–3 hours matter for recovery.

11:22 – Rethinking Exhaustive Exercise
The role of overtraining, rest, and recovery in restoring your cycle.

13:20 – Key Nutrients for Period Recovery
The importance of fat, vitamin D, whole grains, and iron.

15:01 – Why Too Much Fiber Can Backfire
How overly “clean” eating and high-fiber diets may disrupt cycles.

16:10 – Supporting Recovery Through Stress Management
How therapy, rest, and coping tools help dancers regulate cycles long term.