lt seemed like such a good idea at the time. As I boarded the giant cruise ship with my family, a variety of motion sickness aids packed in my suitcase, I hoped that all my research on the ship’s stability had been right and that I would be ok. I haven’t had a major flare up in almost a year and I was pretty confident I could handle it.

What many of you don’t know about me is that, in addition to my autoimmune disease, I also struggle with chronic vestibular migraines. What this means is that my brain gets overstimulated very easily with too much sensory input. It simply cannot reconcile contradicting visual and motion information and I get dizzy and lightheaded. Once this flare up is triggered, it usually takes anywhere between 3 days and 3 weeks to get back to my normal.

Things started off pretty well - I had some whispers of a headache but nothing I couldn’t handle. Then, on day 4, as the ship was crossing the sea between France and Spain, it encountered very rough waters and high winds. I felt it as soon as the ship started moving and it went from bad to worse very quickly. I spent several hours on the floor of our cabin bathroom as the ship rocked and swayed all around me. Completely exhausted, I crawled to my bed and fell asleep sitting up, hoping that morning would bring some relief. It did not - the ship’s rocking had triggered another flare up and I felt worse than ever. After two more days of complete misery, I asked my husband to book me on the first flight out and got off the ship. 

What is the point of my story and the lesson learned, might you ask? Well, it is this - KNOW YOUR BODY. Know that it is capable of great many things but also know its limitations. Establish clear boundaries around what YOU need to feel your best and stick to them. And finally, if you find yourself in a sticky situation - ask for help and take time to recover, whatever that looks like for you. For me, it is really cutting down on sensory noise my brain can’t process, no added sugar, alcohol and caffeine and lots of sleep. 

A healing journey is just that - a journey, not a destination, with many ups and downs along the way. The setbacks are painful, but it really helps to know how to get back on track, and this comes from listening to your body and giving it what it needs at times like these. 

I’ve never been good at this solo traveler thing, but here I find myself unexpectedly on my own in a foreign country for a few days, while my family is making their way to me on the monster cruise ship. I am exploring the city and its beautiful culture, but also just resting in my solitary cool hotel room, firmly on land.  

By Natalie Vitashkevich, Integrative Nutrition Health Coach and Dance Mom

IG: @truewellness.coaching

We are at Ocean City, MD this week for dance nationals. There’s beach time and great food and good friends and many laughs, but there are also grueling 14 hour days, quick costume changes between dances, full stage hair and makeup every single day and above all there are wardrobe malfunctions, lost dance shoes, injuries, technical mistakes, nerves and tears and performance jitters. A dressing room full of tween and teen girls running on adrenaline and chocolate is a sight to behold. They finish their routines, run to the dressing room and unleash a squall of emotion onto the ever-present, stoic dance mom. 

And then there’s my own anxiety. Will she hold that needle for the entire 3 seconds? Will she get all her turns right? Will she be happy and excited by how well she did? When my daughter is about to go on stage I feel my heart beating somewhere in my throat. Every. Single. Time.

It’s hard to manage this kind of stress. You can’t prepare for it. It is all consuming and exhausting. Yet I would not trade it for the world and watching her dance brings me so much joy. But as someone with a chronic autoimmune illness, I know that this week will leave me completely spent and may cause a flare up if I am not careful. So I try to mitigate the negative effects of this stress by doing little things that I know will support my body and down regulate my nervous system.

Here are some things you can do:

Hydrate

Your dancer is not the only one that needs to stay hydrated through the long days. Bring a large bottle of water for yourself and sip in between costume changes. Do not rely on coffee to keep you hydrated - it will not. Plain water, flavored with lemon or fruit if you like, or unsweetened herbal tea work great.

Pack food and snacks

Competition venue food often leaves much to be desired. Sure, you can doordash a meal from a neighborhood restaurant, but sometimes there is no time, or the restaurant choices are not great. If you are someone, like me, who is on a special diet due to a medical condition, that makes things even harder. Bring a cooler with a nourishing meal, not just for your dancer, but for yourself as well. Bring lots of snacks - nuts & seeds, cut up fruit and vegetables, baby carrots, beef sticks, cheese sticks and hard boiled eggs are all great choices. 

Take breaks

The crowds, the loud music, the cheering, the hustle and bright lights of the dressing rooms all assault your senses and wear you out. If your dancer is changed for their next routine and does not need you at the moment, leave the dressing room and take a walk. Go outside and get some air. Don’t sit in the audience and watch dance after dance. Or just find a quiet spot somewhere in a corner (easier said than done!) and close your eyes and do some deep breathing or a short meditation. Then come back refreshed and better equipped to carry on. 

Make time for self care & rest

Sometimes there is no way to take breaks, you forget your snacks or all hell breaks loose when your dancer makes a mistake on stage, or can’t find a costume piece and is a tearful mess 5 minutes before they are due backstage. Make time for self care before and especially after competitions to give your body a chance to restore and repair. Get some extra sleep, take that personal day to recover, order takeout for dinner, or take a yoga class or make time to read a good book if that is restorative for you. 

Here’s what works for me:

I wake up 45 minutes before anyone else and do 30 minutes of grounding yoga flow. Or I walk to the beach to sit and watch the sunrise. I bring my air pods and do a short meditation somewhere in the corner between dances. I take lots of nourishing snacks with me. I try to stay away from sugar. I drink lots of water. I breathe. Most importantly I breathe. Every time she takes the stage I breathe slowly in and out. And try to be really present and enjoy the moment.

A healing diet is as much about what you are adding in as it is about what you are taking out.

A nutrient-dense diet is crucial for maintaining optimal health and well-being. It provides the body with the necessary vitamins, minerals, and other essential nutrients required for proper functioning. Consuming a variety of nutrient-rich foods, such as fruits, vegetables, proteins, and healthy fats, helps support vital bodily processes, including metabolism, immune function, and cell repair. A nutrient-dense diet can reduce the risk of chronic diseases such as obesity, diabetes, and certain types of cancer and can also decrease inflammation in your body.

These 8 foods are nutrient powerhouses so try to add them to your diet on a regularly.

Bone Broth

Bone broth is made by simmering animal bones (such as chicken, beef, or fish) along with herbs, vegetables, and spices. During the cooking process, the bones release various nutrients, including collagen, gelatin, amino acids, vitamins, and minerals like calcium, magnesium, and phosphorus

Bone broth contains collagen, a protein found in connective tissues, bones, and skin. When bone broth is cooked, collagen is broken down into gelatin, which is rich in amino acids like proline, glycine, and glutamine. These amino acids are believed to support joint health, improve joint mobility, and potentially reduce joint pain, as well as play a role in supporting a healthy immune system. The gelatin and amino acids present in bone broth can support gut health and digestion. They help strengthen the gut lining, promote proper digestion, and enhance the absorption of nutrients.

Leafy Greens

Leafy greens, such as spinach, kale, Swiss chard, collard greens, and lettuce, are incredibly nutritious and offer numerous health benefits.

Leafy greens are packed with essential vitamins, minerals, and phytonutrients. They are particularly rich in vitamins A, C, and K, as well as folate, iron, calcium, and magnesium. These nutrients are important for overall health, supporting functions such as vision, immune system function, bone health, and red blood cell production. They are also an excellent source of antioxidants, including vitamin C, beta-carotene, and various flavonoids.

Organ Meats

Organ meats are a concentrated source of high-quality protein and are often more nutrient-dense than muscle meats. They are rich in vitamins such as vitamin A, vitamin B12, riboflavin, folate, and minerals like iron, zinc, selenium, and copper. These nutrients are essential for various bodily functions, including red blood cell production, immune function, energy metabolism, and neurological health.

Organ meats contain certain nutrients that are not as prevalent in muscle meats or plant-based foods. For example, liver is a rich source of vitamin A, which is important for vision, immune function, and healthy skin. It is also a good source of choline, a nutrient important for brain development and function.

Berries

Berries are particularly rich in vitamin C, which supports immune function, collagen synthesis, and acts as an antioxidant. Berries also contain vitamins A, E, and K, as well as minerals like potassium and manganese.

Some compounds present in berries, such as anthocyanins, have been shown to have anti-inflammatory properties. Berries are high in dietary fiber, including soluble and insoluble fibers. Fiber promotes healthy digestion, helps regulate blood sugar levels, aids in weight management, and supports cardiovascular health

Avocado

Avocados are packed with essential nutrients. They are an excellent source of vitamins and minerals, including vitamin K, vitamin C, vitamin E, vitamin B6, folate, potassium, and copper. Avocados also provide fiber, which promotes healthy digestion and supports weight management.

Avocados contain various antioxidants, such as carotenoids (including lutein and zeaxanthin), vitamin E, and glutathione. These antioxidants help protect cells from oxidative damage.

Avocados are rich in heart-healthy monounsaturated fats, specifically oleic acid. These fats can help lower LDL cholesterol (bad cholesterol) levels and reduce the risk of heart disease.

Cruciferous vegetables

Cruciferous vegetables, such as broccoli, cauliflower, kale, cabbage, Brussels sprouts, and arugula, are highly nutritious and offer numerous health benefits.

They are a great source of vitamin C, vitamin K, folate, and various antioxidants. They also provide minerals like potassium, calcium, and magnesium. The combination of fiber, antioxidants, and other beneficial compounds helps lower cholesterol levels, reduce inflammation, improve blood vessel function, and support overall cardiovascular health.

Cruciferous vegetables contain compounds called glucosinolates, which are responsible for their distinct smell and taste. When these vegetables are chopped, chewed, or digested, glucosinolates are converted into biologically active compounds. These compounds have shown potential anti-cancer properties by helping to detoxify and eliminate carcinogens, suppressing tumor growth, and reducing inflammation.

Salmon

Salmon is rich in omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These essential fatty acids are known for their anti-inflammatory properties and are beneficial for heart health, brain function, and reducing the risk of chronic diseases like heart disease, stroke, autoimmune disease and certain types of cancer. It is also an excellent source of protein.

Salmon is packed with essential nutrients such as vitamin D, vitamin B12, vitamin B6, and vitamin A. Additionally, it contains minerals like selenium, potassium, and magnesium.

Beets

Beets are rich in antioxidants, including betalains and other phytonutrients. These compounds help protect cells from oxidative damage caused by free radicals, which are unstable molecules that can contribute to chronic diseases such as heart disease, cancer, and aging-related conditions.

Beets are an excellent source of folate (vitamin B9), manganese, potassium, and vitamin C. They also contain smaller amounts of other important nutrients like iron, magnesium, and vitamin A.