Vocal Hygiene

Vocal Hygiene Practices

·         REST! Most people require 7-9 hours of sleep. Lack of sleep creates fatigue and affects the voice. Do not attempt to override a cold or laryngitis. See your physician, rest your voice, drink liquids.

·         HYDRATION!  Drink 8-10 glasses of water per day to maintain hydration. Avoid dry interior climates, use a humidifier, avoid breathing polluted air, and avoid alcohol and smoke-filled rooms.

·         WARM UPS! Vocal warm-ups and cool-downs should always be used. Gentle humming and pitch glides are good. To get someone's attention, use non-vocal sounds: clapping, bells, or whistling.

·         RANGE! Avoid speaking/singing in a range near the extremes of your own vocal range. Limit speaking in noisy environments. Don’t shout, scream, say vocal sound effects or cradle the phone.

·         DO NOT WHISPER! In fact, it is more damaging to whisper than to talk when you are ill. This especially includes the "stage whisper." Reduce general voice use before a performance. Do not strain your voice. Move closer and face the person with whom you are speaking. Use amplification as needed. Be aware of noise in the environment. Rest your voice when fatigued or stop/reduce talking. A “confidential” voice is suitable for resting the voice, using soft, but supported tones.

·         GOOD HEALTH! Eat whole grains, fruits and veggies to keep mucous membranes healthy. Monitor dairy foods. Exercise daily. Yoga and the Feldenkrais Method provide a good stretch.

·         LIMIT alcohol and caffeine! These act as diuretics and cause the body to lose water which dries out the voice. Alcohol irritates the mucous membranes that line the throat. Caffeine dehydrates you and relaxes the upper and lower esophageal sphincters, leading to acid reflux.

·         REDUCE STRESS! Tension is the enemy of the voice. Take a warm bath. Get a massage. Go for a walk. Think happy thoughts. Live in the moment. Speak your truth….Find a mentor with whom you can confide your deepest thoughts, or just speak out loud when alone. Cultivate a peaceful life.

ROAR AND PACE! Notice when animals (lions and tigers and bears….oh my!) become startled or alarmed. The first thing they do is roar, to sound the alarm and release the fear or warning voice from their system. Then, they pace until the energy is burned up, after which they usually curl up and fall asleep. Adult humans generally repress this response, holding their emotions in. As a result, tension occurs in the throat and neck. Muscles can remain clenched for days, weeks, months, even years. Without releasing the energy, it stays bound inside, causing possible problems which start in the throat area, then potentially expand to other areas of the body as well, triggering stress-related health issues. Babies and children cry out, adults remain silent. We need to “cry out” as well, not necessarily by roaring, but by talking out loud, crying or vocalizing. It’s not enough to think it through, or write it down. We must voice our feelings out loud to release emotions, either to a professional counselor, friend, mentor or just to ourselves, allowing muscles to relax and return to normal function. Then, do something physical to release pent up energy. You’ll sleep better!

Anti-Reflux Protocol to Minimize LPR

Anti-Reflux Protocol to Minimize LPR

Stomach acid may leak out of the stomach and into the esophagus and throat, causing irritation and muscle spasms. Reflux at the stomach level (gastroesophageal reflux disease - GERD) causes heartburn and sour stomach. Reflux at the throat level (laryngeal-pharyngeal reflux - LPR), may cause coughing, hoarseness, sharp burning pain in the larynx, soreness, throat clearing, excess mucus, bad taste, weak voice, belching, a sensation of a lump in your throat and the voice taking more than 15 minutes to warm up in the morning. LPR is called “silent reflux,” and you may experience no obvious symptoms except hoarseness and excessive phlegm, usually with redness, irritation and swelling of the vocal folds. LPR may disrupt your ability to feel the vocal cords which can result in excess squeezing and pressure on the larynx creating further injury.

If you have been diagnosed with LPR, follow these suggestions to minimize the effects:

1.      Take PPI anti-reflux medication as prescribed by your health care professional.

a.      Take the PPI medicine 30 minutes prior to eating, then you MUST EAT a full meal, including protein, within 30-45 minutes, to activate the acid pumps in your stomach.

b.      If you don’t eat, the medicine won’t work. The pumps are activated by eating.

2.      Lose weight to reduce pressure on the diaphragm which moves the acid upward into the throat

3.      Eat regular meals, including a larger breakfast, medium lunch and a lighter evening meal.

4.      Eat a bland diet, (spicy foods may irritate the stomach), and chew thoroughly.

5.      Avoid the following foods, which irritate the esophagus, relax sphincters and stimulate acids:

a.       Alcohol, tobacco, coffee, sodas, citrus juices,

b.      Tomato products, 2% or whole milk, nuts, fatty fried foods

c.       Chocolate, and anything with MINT (candies, gum, lozenges and breath fresheners)

6.      Stop eating/drinking 4 hours before bedtime (except water).

7.      Elevate the head of the bed, or use a wedge pillow to keep acid in the stomach.

8.      Avoid tightly fitting clothing, and don’t bend or stoop after eating, which may bring acid up.

9.      Practice deep, diaphragmatic breathing (not chest breathing) when you have symptoms.

10.  RELAX! Stress is a killer. Take a walk, talk it out. Try meditation or yoga.