14.08.2026
En Pointe, In Sync: Why Periods Matter for Dancer Wellbeing
For Women's Health Week 2026, RNZB Health Team Lead Sophie Emery and Sports Dietitian and Nutritionist Becky Jones discuss how menstruation can give insight into broader athlete health and wellbeing.
What is the menstrual cycle?
The menstrual cycle is a choreography of monthly hormone changes that primarily prepares the body for a possible pregnancy. The key hormones which rise and fall in a coordinated pattern throughout the month all play unique roles, including:
• Oestrogen: rises in the first half of the cycle and helps build the lining of the uterus. It also plays important roles in bone health, muscle, and overall health.
• Progesterone: rises after ovulation and helps prepare and maintain the uterus for a possible pregnancy.
• FSH (follicle-stimulating hormone): helps a follicle in the ovary mature and prepares an egg for release.
• LH (luteinising hormone): – a surge in LH triggers ovulation, when the egg is released.
These hormones also influence things dancers notice day to day, such as energy, mood, appetite, body temperature and how dancing feels. Most females have their first period between 11-15 years old, a typical cycle (time between periods) is 25-35 days, typical duration of a period is 4-7 days and the typical amount of blood lost during a period is 30-60ml.
Why is it important to talk positively about menstrual health as part of a dancer’s overall performance picture?
Female reproductive hormones, particularly oestrogen and progesterone, have important roles beyond the menstrual cycle. They help support bone strength, muscle function, cardiovascular health, brain and mood, sleep, metabolism, and overall wellbeing. This is why changes or disruptions in reproductive hormones can matter for a dancer’s health and performance, not just their periods.
Do you have some tips for dance teachers or coaches working with young women who are keen to support and educate students or young professionals in understanding and working positively with their menstrual cycles as part of their training and performing regimes?
Sadly in New Zealand, girls drop out of participating in sport at twice the rate of boys by the time they reach their mid-teenage years. Roughly a third of older teenage girls report that their periods or a lack of understanding/conversations around female health stop them from participating. In fact, it has been found that 95% of kiwi teenage girls aren’t active enough. The long-term consequences of not participating in regular activity as a teenager can lead to lower peak bone density, higher risk of a sedentary lifestyle in adulthood, missed opportunities to build lifelong social networks, and a higher chance of mental health challenges like stress or low self-confidence.
Dance teachers have a wonderful opportunity to be health educators and role models for their dance students by reducing the taboo of periods. By talking openly about periods, for example highlighting that there is a collection of sanitary products that the dancers have access to if required at the studio and discussing that having a regular period is important in reducing injury risk and ensuring good short and long-term health.
If concerns are raised from dancer or family regarding periods, such as changes in cycle regularity, 3 or more missed periods in a row, heavy menstrual bleeding or something that is different to their “normal”, recommend that the dance student talks to their GP.
The information presented here is for general education only and does not constitute medical advice. If you have concerns about your menstrual health, please speak with your doctor.
The Royal New Zealand Ballet would like to thank our friends at Hello Period for their generous and practical support, and for their fantastic innovation and advocacy in period health.
How can a dancer or athlete think about menstruation as a performance indicator?
Having a regular cycle is sometimes likened to having a monthly warrant of fitness (WOF) for female reproductive hormones. It is a strong sign that the body is likely to be receiving adequate nutrition, rest, and is managing training load and stress OK. It is important to
note though that individual variability exists with these, and that our bodies can respond differently.
What are some of the practical things that dancers and other high performing athletes can do to support their well-being and performance throughout their menstrual cycle?
One of the most practical things dancers can do is track their cycle, noting symptoms, feelings and/or energy levels across the month. It is very common to experience differences in these during the month, but also across several months even for the same person. Dancers might notice patterns or trends over time, which could inform trying out different management strategies, e.g. extra rest, increased fuel intake, or pushing more during a strength session.
Is it true that people’s periods can sync up if you spend a lot of time together?
Research has failed to definitively show that menstruating women’s periods can sync up when they spend a lot of time together. Studies have had conflicting results and the current consensus is that you should assume that any changes in the timing of your period are more likely due to internal variables like psychological or physical stress, rather than a convergence of period timing with others. So, if you notice your cycle has changed at a time you are spending more time with other women, especially if your dance load is higher than usual (for example during competitions or performances), it is very important to check in with your own physical and mental health and speak to your GP, as it is may be a sign your body is struggling.
I am on contraception, how does that change my period?
Hormonal contraception can mask changes to your normal menstrual cycle by inducing artificial withdrawal bleeds or stopping periods entirely. This hides the loss of a true natural menstrual cycle, which is a primary warning sign of physiological or psychological strain. It is very important to talk to your doctor about the best contraception for you; and if you are on a contraception, understand that will mask changes to your menstrual cycle. If you have other signs of physical or mental stain like injury (especially bone injury), fatigue, frequent illness, feeling cold beyond what you would expect for the weather, experiencing reduced concentration and/or significant mood changes, speak to your GP about other ways to assess your overall health.
About Hello Period:
Hello Period is recognised as a world-leader in sustainable period care. Founded in Aotearoa in 2017, they have numerous awards including Best Menstrual Cup by Cosmopolitan and were named as a Brand That Matters by Fast Company. They are B Corp certified and Climate Positive and have diverted over 500 million single use period prodcuts from landfills around the globe.
Hello Period’s mission is to make periods easier and more comfortable to manage while having a positive impact on the planet. Their Bloody Good Workplace Programme allows businesses to support staff who have periods with sustainable period care.