Break a leg (but not literally): 14 health tips for performers | Oscar Rx | hioscar Blog | Oscar
Break a leg (but not literally): 14 health tips for performers
Follow these tips to stay footloose and fancy free through your next performance and beyond.
General HealthClinically Speaking
5 min read
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Timing is everything, especially when it comes to staying healthy for your next big performance. Whether you’re a seasoned pro or a just starting out, the stakes are always high when you’re onstage.
It’s no surprise that the physical and emotional demands of performance can take their toll on your health, leaving you to wonder if the show really must go on. Instead of waiting in the wings for illness to strike, follow these tips to stay footloose and fancy free through the run of your next show and beyond.
Steam your pipes.
If you do lots of talking or singing onstage, steaming your throat is great way to relax your vocal cords and keep them warmed up. You can purchase at-home steamers (opens in new tab) online or at your local pharmacy. If you like to DIY, fill a sink with hot water and a few drops of eucalyptus oil and tent a towel over your head. If you want to treat yourself, take a trip to a steam sauna (opens in new tab).
Stay hydrated.
Whether you’re hoofing it, singing, playing music, or telling jokes, the best way to stay healthy between curtains is to drink lots of H20. Nerves and physical exertion can dehydrate you faster than normal. Staying hydrated will help keep your immune system at bay and lubricate your throat and vocal cords so you can use your Stage Voice at full capacity.
When the witches in the Scottish Play mixed up their brew of “double, double toil and trouble” they were dissolving Emergen-C, right? Performers are known to be a superstitious lot and many swear by all kinds of potions to bring their A-game to the stage. Inflammation-busting concoctions with apple cider vinegar, whiskey, Emergen-C, green juice, ginger, lemon, honey, cayenne, and garlic are go-tos that many performers swear by. Just don’t try mixing all those things together at one time.
Fight dry heat.
In the colder months, dry heat can wreak havoc on your sinuses, causing sore throats, sinus infections, headaches, congestion, pain, and fatigue. Get yourself a humidifier and be sure to have it on, especially when you sleep. Humidifiers help restore the moisture in your home environment – an essential for those months when the heat is cranking.
Minimize germs.
Who doesn’t love being surrounded by a talented tribe of artists who motivate and inspire you? The trouble is, collaboration in close quarters and a make-out scene here and there can subject you to a lot of germs. Whether you’re sick or healthy, be a diligent handwasher (opens in new tab), and don’t share bottles or straws with others. If you’re coming down with something, call it a night early and skip those post-show drinks.
Eat healthy.
It takes a lot of energy being on all of the time. Fuel your performances with a balanced diet that’s high in protein and energy food like leafy greens, nuts, lean meats like fish and chicken, whole grains, and olive oil. Bring snacks to rehearsal. Don’t eat a feast before curtain. Keep the booze, sugar, and high-fat foods to a minimum.
Stay in shape.
As a performer, you know the importance of keeping a routine. Establish a solid workout schedule so you can stay in shape and keep up with the physical demands of your performances. Cardio, yoga, and strength exercises can help you stay fit and balanced. Some performers even make physical therapy a part of their routine to prevent injury during a physically demanding run.
Warm-up / cool-down.
Your warm-up and cool-down are necessary parts of your creative process that will help you stay healthy and equipped to handle the demands of your craft. Set aside time to do those scales, tongue twisters, and stretches. Your body, voice, and mind will thank you in the long run.
Take a shot.
You’re still human after all, and getting sick from time-to-time is unavoidable. If you’re coming down with a bug, you may want to get Vitamin B or E shots with echinacea. These may help prevent illnesses, relieve congestion, and speed your recovery. If you’re really in a pickle, your doctor may give you a steroid shot to rapidly suppress inflammation and speed your recovery.
Keep your head on your shoulders.
Being an artist is no walk in the park. Every performance is full of emotional challenges, so it’s important to make your mental health a priority. Use your mental health benefits. Manage your performance anxiety (opens in new tab). Try yoga, meditation, counseling – whatever keeps you grounded.
Sleep tight.
With late nights and long days, it’s hard to sleep tight when your adrenaline is always buzzing. Clean up your sleep routine (opens in new tab) by clearing your sleep space and developing a bedtime ritual. Stay away from caffeine. Turn your devices on night mode (and tell your agent you’re off the grid when the sun goes down). Most importantly, get at least 7.5 to 8 hours of sleep a night.
Make room for downtime.
As a performer, you probably love to say yes to new projects, but this can sometimes put you at risk of overcommitting and stressing yourself out. Make space in your schedule for some down time to book a massage, Netflix and chill, take a yoga class, or sleep in late. It’s okay to cancel plans.
Call in the professionals.
When you’ve got an eight-show week, there’s no time to get sick, let alone scramble to find a doctor. Before you book your next gig, take a moment to assemble a supporting cast of medical pros (opens in new tab) that can treat you the next time you need care, without missing a beat.
Here’s a list of key players you’ll want on your healthcare roster:
Primary care doctor: Your first line of defense when you start feeling sick. Primary care doctors (opens in new tab) can often treat you on the spot or refer you to specialists if you’ve got something more complicated going on.
Virtual doctor: For when you’ve got a two-show day and need a quick fix. Virtual doctors (opens in new tab) can treat issues by phone and call in common prescriptions, saving you a trip to the pharmacy.
ENT (otolaryngologist): Specializes in ear, nose, and throat issues. This doc is essential for performers who suffer from frequent sinus infections, earaches, and head colds.
Allergist: If you suffer from seasonal allergies, this doc can help you keep them at bay.
Physical therapist: Can treat physical injuries and implement strength routines to help you avoid ongoing issues.
Mental health provider: If you suffer from mental health issues like anxiety or depression, a social worker, psychologist, or psychiatrist can help treat you through counseling or medication.
