Why holistic wellbeing, nutrition, recovery and emotional support matter so much during the Irish dancing journey.
As a mum of an Irish dancer in Blossom, a Women's Health Nutritionist and a Reiki practitioner, there is one thing I will always hold close to my heart: I want to care for my daughter today while also caring for the woman she will become tomorrow.
I want to support her passion for Irish dancing, encourage her ambitions, celebrate her achievements and help her enjoy every moment of the journey. But alongside all of that, I want to make sure that we are looking after the most important thing – her health, her wellbeing and her future self.
This is something I feel incredibly passionate about.
I believe we have a wonderful opportunity to support young dancers more holistically, particularly during their teenage years, when their bodies and minds are undergoing enormous changes.
Adolescence is such an important and, in many ways, vulnerable stage of development. There is so much happening beneath the surface that we don't always see.
Bones are growing and developing. The brain is continuing to mature. Hormones are changing. Energy requirements are increasing and fluctuating. The immune system needs support. Emotional development, confidence, friendships, academic pressures and body image can all play a part.
And then we add the physical and mental demands of Irish dancing, with its training schedules, competitions, performances, travel and expectations.
It is a lot for a growing body to manage.
That is why I believe supporting an Irish dancer needs to go far beyond steps, stamina, technique and practice hours.
We need to nurture the whole dancer, not just train the performer.
1. Fuel the dancer, support the growing girl
One of the biggest things I feel strongly about is nutrition and adequate fuelling.
Irish dancing is physically demanding. Training sessions, repeated high-intensity movements, competitions and long feis days all place demands on the body.
But our dancers aren't just athletes. They are growing teenagers too.
Their bodies need energy not only to dance, but also to:
Support bone growth and development.
Support brain development and concentration.
Maintain healthy hormone function.
Support immune health.
Build and repair muscle tissue.
Support growth, development and maturation.
Maintain energy, mood and emotional wellbeing.
Recover from training and everyday life.
This is why I will always advocate for regular meals and adequate fuelling.
Please don't skip meals.
I want my daughter to understand that food is not something to earn through exercise or something to restrict to look a certain way for a feis.
Food is nourishment. Food is energy. Food supports growth, development, performance and recovery.
A balanced approach includes:
Carbohydrates to provide energy for training and dancing.
Protein to support growth and muscle repair.
Healthy fats to support normal hormone function and overall health.
Fibre-rich foods to support gut health.
A variety of fruit and vegetables for vitamins, minerals and antioxidants.
Calcium and vitamin D to support bone health.
Iron to support oxygen transport, energy and normal physiological function.
Regular hydration throughout the day.
Before training, during longer sessions and after dancing, fuelling needs to be considered.
The same applies to feiseanna. Long competition days are not the time to forget to eat. Having nourishing snacks, meals and water available can make a real difference.
After training or competing, replenishing energy and providing protein and carbohydrates helps support recovery.
And perhaps most importantly, I want her to develop a positive relationship with food that she can carry into adulthood.
2. Bone health: Building the foundations for her future
This is an area I feel deserves so much more attention when we talk about young dancers.
Adolescence is a particularly important period for bone development. The foundations of lifelong bone health are being established during these years.
Irish dancing involves repeated impact, jumping, landing and high levels of physical activity. While appropriate weight-bearing activity can support bone development, the body also needs sufficient energy and nutrients to adapt and recover.
I want to make sure my daughter is getting:
Adequate overall energy.
Sufficient calcium.
Vitamin D.
Adequate protein.
A varied, nutrient-rich diet.
Appropriate rest and recovery.
One thing I am particularly mindful of is the relationship between energy availability, menstrual health and bone health.
Under-fuelling can have consequences beyond tiredness. Low energy availability can disrupt normal hormonal function, affect menstrual cycles and compromise bone health.
I never want a young dancer to feel that looking a certain way or achieving a particular result is more important than protecting her bones and future health.
We are building strong foundations for life, not just preparing for the next feis.
3. Brain development, concentration and emotional wellbeing
Teenage brains are still developing, particularly the areas involved in decision-making, emotional regulation, planning and managing stress.
Think about everything we ask of a young dancer.
Remembering choreography, concentrating during classes, responding to corrections, managing competition nerves, coping with disappointment, dealing with expectations and balancing schoolwork with training.
It is a huge amount of mental work.
Adequate nutrition, sleep, hydration and recovery all contribute to supporting normal brain function.
I also want to protect space for my daughter to simply be a teenager.
Time with friends, hobbies outside dancing, laughter, downtime and opportunities to switch off are just as important as practice.
Her identity should never be limited to being an Irish dancer.
She is a whole person, with interests, feelings, ambitions and a life beyond the competition floor.
4. Natural light, circadian rhythm and getting outside
Something I have become increasingly passionate about is the importance of natural light exposure.
Our circadian rhythm is our internal 24-hour body clock. It helps regulate our sleep-wake cycle and influences hormones, alertness, mood and recovery.
Modern life can mean teenagers spend much of their day indoors, at school, training in studios and using screens.
I really encourage:
Getting outside for natural daylight first thing in the morning.
Spending time outdoors during the day.
Enjoying a walk in nature, particularly before a feis.
Reducing bright artificial light and screen exposure late in the evening.
Dimming lights before bedtime.
Maintaining a consistent sleep and wake routine.
Morning daylight helps signal to the body that the day has begun and supports healthy circadian timing.
It is such a simple habit, but one that can make a meaningful contribution to overall wellbeing.
5. Sleep: One of the most important recovery tools
If there is one thing I would encourage every dancing family to protect, it is sleep.
Sleep is not a luxury or something to sacrifice to squeeze in extra training.
It is essential for:
Physical growth and development.
Muscle repair and recovery.
Bone health.
Brain development and learning.
Memory and concentration.
Immune function.
Emotional regulation.
Hormonal rhythms.
Teenagers generally need 8–10 hours of sleep per night.
I would rather see a dancer getting adequate sleep than staying up late practising when their body and brain need rest.
A supportive sleep routine might include:
Consistent bedtimes and wake times.
Morning natural daylight.
Reducing screens before bed.
A calm bedroom environment.
Avoiding late-night over-stimulation.
Allowing adequate recovery after competitions and intense training.
Rest is productive. Recovery is where the body adapts.
6. Stress management and supporting competition nerves
Feiseanna can be exciting, but they can also bring pressure.
There are expectations, comparisons, results, waiting around, nerves and sometimes disappointment.
As a mum, I want my daughter to know that her worth is never determined by a result, a placing or a medal.
I want her to enjoy the dancing, feel proud of her effort and know that she is supported regardless of the outcome.
Some strategies I love incorporating include:
Slow, controlled breathing.
Positive affirmations.
Visualisation.
Listening to calming or uplifting music.
Gentle walks outdoors.
Taking time away from competition conversations.
Practising gratitude.
Making time for laughter and fun.
My Reiki practice also influences how I approach wellbeing at home. I value creating calm spaces, encouraging moments of stillness and helping my daughter develop an awareness of how she feels.
For me, holistic support is about giving her tools to understand herself, manage stress and feel grounded.
7. Nature, fresh air and switching off
I think we sometimes underestimate how important it is for young dancers to spend time outside the dance environment.
Not every moment needs to be about training.
A walk, time in the garden, a trip to the beach, fresh air or simply sitting outside can provide a welcome mental break.
Before a feis, I love the idea of spending a little time in nature rather than allowing the entire day to revolve around preparation and performance.
It is an opportunity to reset, breathe and remember that there is so much more to life than competition.
8. Supporting immune health and recovery
With busy school schedules, training, competitions and social commitments, young dancers need good foundations for immune health.
There is no magic food or supplement that prevents illness, but everyday habits matter.
I focus on:
Adequate energy intake.
A varied and balanced diet.
Sufficient protein.
A wide range of fruit and vegetables.
Iron, zinc and other essential micronutrients.
Vitamin D where appropriate.
Good hydration.
Consistent sleep.
Appropriate training loads and recovery.
Good hygiene practices.
I am also mindful of not pushing through every sign of fatigue or illness.
Sometimes the best support we can give a dancer is permission to rest.
9. Being mindful of endocrine disruptors
As someone working in women's health nutrition, I am interested in reducing unnecessary environmental exposures where practical.
Endocrine-disrupting chemicals are substances that can interfere with normal hormone signalling.
We cannot eliminate every environmental exposure, nor should we create anxiety around everyday products, but I believe in making informed choices.
Some simple habits include:
Choosing fragrance-free or simpler personal-care products where practical.
Looking for transparent ingredient lists.
Avoiding heating food in plastic containers.
Using glass or stainless-steel food and drink containers where possible.
Being mindful of unnecessary fragrances and household chemicals.
Choosing well-regulated skincare and cosmetic products.
This also applies to feis preparation.
When choosing tan, make-up and skincare, I prefer products with clear ingredient information, appropriate safety standards and good skin compatibility.
I would always recommend patch-testing products well before competition and avoiding experimenting with new products immediately before a feis.
No product is genuinely chemical-free, but we can make more informed choices about what we use.
10. Training smart, recovering well
Supporting a dancer holistically also means recognising that more training isn't always better.
Young dancers need an appropriate balance between:
Dance training.
Strength and physical conditioning.
Mobility and flexibility.
Rest days.
Recovery.
School and social commitments.
Sleep and nutrition.
I want my daughter to understand the importance of listening to her body.
Persistent fatigue, recurring injuries, ongoing soreness, declining performance, changes in mood or disrupted menstrual cycles should never simply be dismissed as part of dancing.
These can be signs that something needs attention.
A supportive approach involves recognising early warning signs, adjusting training when needed and seeking professional advice when appropriate.
The goal is sustainable participation, not short-term performance at the expense of long-term health.
11. Daily check-ins: Listening to the body and mind
One of the simplest things we can encourage is taking a few minutes every morning and evening to check in.
I want my daughter to develop the confidence to recognise how she feels, communicate her needs and understand that her body is giving her important information.
Morning check-in:
How did I sleep?
Do I feel rested?
How is my energy?
Are my muscles recovered?
Have I had some natural daylight?
Am I feeling positive, anxious or stressed?
Have I eaten and hydrated adequately?
Evening check-in:
Have I fuelled my body enough today?
Have I drunk enough water?
How did my body feel during training?
Am I feeling unusually tired or sore?
Have I allowed time for recovery?
How am I feeling emotionally?
What am I proud of today?
What can I do to support a good night's sleep?
These conversations should never become another performance checklist or something a young dancer feels pressured to complete perfectly.
They are simply an opportunity to develop body awareness, self-compassion and healthy habits.
My biggest message as a mum
I absolutely love watching my daughter pursue something she is passionate about.
I love seeing her dedication, her commitment, her friendships, her progress and the joy that Irish dancing brings her.
I want to support her ambitions. I want to encourage her to work hard, challenge herself and enjoy the opportunities that dancing provides.
But I also want to protect her health.
I want her to have strong bones, a healthy relationship with food, a positive body image, good sleep habits, emotional resilience and an understanding of how to look after herself.
I want her to grow up knowing that her body is something to nourish, respect and care for – not something to criticise or constantly change.
I want her to understand that rest is important, food is essential, movement should be enjoyed and that her worth will never be measured by a feis result.
And perhaps most importantly, I want her to carry these habits into adulthood.
Because one day, she will be making these decisions for herself. She will be responsible for her own nutrition, recovery, sleep, stress management and wellbeing.
I want to have helped lay those foundations.
As a mum, a Women's Health Nutritionist and a Reiki practitioner, I feel incredibly privileged to bring these perspectives together to support her.
I don't believe in taking the enjoyment out of Irish dancing by making everything about health. Quite the opposite.
I want health to be the foundation that allows her to enjoy it more.
To train with energy. To dance with confidence. To recover properly. To manage the pressure. To develop resilience. And to make wonderful memories along the way.
Because we aren't just raising dancers.
We are raising young women.
And I will always care about the dancer she is today, while keeping in mind the woman and future self she is becoming.
Nurture the girl. Support the dancer. Protect the future woman.
This is my personal approach to holistic support and is not a substitute for individual medical or nutritional advice. Growing dancers with persistent fatigue, injuries, menstrual changes or concerns about growth and development should be supported by an appropriate healthcare professional.