Your voice is produced by your vocal cords – a very special set of muscles in your throat. As with all muscles, they can get tired or tense, especially when they are overused or abused. Your voice might sound weak or hoarse and your throat might hurt. Today we learn all about looking after your voice AKA vocal care AKA vocal hygiene advice. Check these tips out and if you still need help or support with your voice don’t hesitate to contact us here. Remember, we only get one voice, so look after it well!
In order to protect your voice, avoid:
- Talking above loud background noise at social or sports events, or above office or machinery noise. When we shout we are bashing our vocal cords together which can cause damage.
- Smoking or vaping. Both can irritate the vocal cords and dry the vocal cord mucosa. This can result in inflammation of the vocal cords which causes coughing, sputum and further irritation which can impact your voice quality.
- Chemical irritants and dusty conditions
- Recreational drugs
- Spicy foods and dairy products that may affect your voice. Spicy foods can exacerbate reflux and cause stomach acid to come up into the throat and dairy can also impact reflux and encourage mucous production
- Excessive use of the phone/ mobile
- Drinks that may cause dehydration, such as tea, coffee and carbonated drinks
- Dry atmospheres. Breathing in dry air can dry out the mucosal tissue in your vocal folds.
- Eating a larger meal just before going to bed at night as this may cause reflux
- Extensive voice use when emotionally challenged; the voice is closely linked with emotion and therefore more vulnerable during times of tension, anxiety, depression or anger
- Whispering. When we whisper we squeeze our vocal cords more tightly, which might contribute to strain.
- Continuing to talk if your voice is hoarse, or you are losing your voice
Things that can help improve your voice include:
- Keeping alcohol drinks to a minimum. Spirits are a better option than beer and wine as these can dry out your throat.
- Being aware that hormonal changes such as the menopause. Pregnancy or menstruation may affect voice quality
- Keeping up you daily intake of water
- Being aware of the colour of your urine. Pale coloured urine indicates an adequate level of hydration. However, some medication and food, such as beetroot, can alter the colour of urine
- Warming up the voice gently before prolonged speaking
- Using a humidifier or water spray to moisten the air in centrally heated homes or offices
- Keeping physically fit and mobile in an effort to maintain effective respiration, reduce areas of tension and encourage vocal flexibility
- Getting an adequate amount of sleep each night
- Taking preventative measures to reduce the effect of allergies, irritants and changes to the mucosal lining of the nose and lungs, such as asthma
- Steaming your throat when required, particularly when ill and before prolonged periods of speaking. This can be done by using a steamer or by hold your head over a bowl of just boiled water and putting towel over your head and the bowl to trap the steam.
- Sipping water or swallowing if you feel the need to clear you throat as vigorous throat clearing can damage your vocal folds
- Monitoring changes in your voice quality carefully and being aware of any increased tendency to cough or feel dehydrated, particularly after changes to your medication
- Rest your voice when possible
