REDs: Prevention and Awareness

Hello Everyone!

Welcome to our final post this month where we'll be explaining some ways you can prevent RED-S/D and also make others aware of this syndrome.

As we mentioned in our previous posts this month, RED-S/D is a sports and dance syndrome that is caused by energy deficiency in athletes, especially if they do not consume enough energy and nutrient rich food and expend too much of the energy they already gain from the little food they eat. It is alarmingly common in ballerinas and female athletes due to the pressure to maintain a certain preferable physical appearances, often manifesting as the female athlete triad with even more symptoms. (you can learn more about this in our previous posts on RED-S/D)

One of the reasons RED-S/D is so widespread is because it easily goes unnoticed. The symptoms can seem like a normal part of growing as a dancer—fatigue, lack of focus, even missing periods. What’s worse, many teachers and coaches unknowingly push dancers toward this by encouraging weight loss for a “better look,” which only makes things worse.

But the good news is that RED-S/D can be prevented! With the right habits, dancers can avoid it entirely.

A ballerina’s diet should include three meals and two snacks a day to make sure they’re getting enough energy. It’s important to balance proteins, carbs, and fats to fuel long practice sessions and aid recovery.

Rest is just as important as practice. Dancers should aim for 8-10 hours of sleep each night to give their muscles and bones time to recover and grow. Rest between rehearsals is crucial too—your body needs downtime to stay strong.

Success in dance isn’t tied to size or weight. Ballet is about skill, strength, and artistry, not fitting into a mold. Every dancer’s body is different, and that’s something to celebrate!

Sharing information—like in blogs just like this one—is one of the most powerful ways to prevent RED-S/D. When dancers, coaches, and enthusiasts understand these risks, we can help change the narrative. Success in ballet isn’t about being thin—it’s about working hard, staying healthy, and embracing your individuality.

So, let’s continue building a community where dancers feel free to be themselves, support one another, and realize that their uniqueness is what makes them shine on stage.

That wraps up our posts on RED-S/D for this month! Thank you for reading and being part of this important conversation. Stay tuned for more topics coming soon—and remember, your health and happiness always come first!

If you have any questions about RED-S/D, please comment below or email us through the 'Contact Us' section of the website. (located in the sidebar)