Another part of our body that many of us tend to use and abuse without much regard is our voice.
Vocal health may be a priority for singers or actors, but the rest of us tend not to put much thought into it, unless we suffer noticeable problems such as laryngitis, sore throat, respiratory infections, or even cancer of the larynx.
The larynx or voice box is a hollow muscular organ located between the base of the tongue and top of the trachea, the passageway to the lungs.
Our voice often goes through years of misuse and overuse before we realize something is wrong. We have stopped listening to our own voice, and when it tells us that it needs a break.
Voice problems can be caused by a number of infections and diseases, but there are some tips and techniques that we can begin doing on our own to help prevent and reverse voice problems and keep our voice healthy.
One of the biggest enemies or major damaging factors to the voice is smoking. Smoking irritates the vocal cords and causes inflammation and polyps (a type of growth).
Vocal cords, also known as the vocal folds, are two bands of smooth muscle tissue that are positioned opposite each other within the larynx, and vibrate when air is passed through.
To protect your voice, it is best to quit smoking, or, at the very least, significantly limit it. Even breathing in secondhand smoke can cause significant irritation.
Alcohol and caffeine can also dry out the vocal cords and larynx. This dryness can cause irritation when the vocal cords vibrate while talking or singing.
Instead, it is important to stay hydrated by drinking plenty of water or consuming foods with a large water content, such as apples, bell peppers, peaches, and grapes. Foods containing vitamins A, E, and C also play an important role in keeping the mucus membranes that line the throat healthy.
The most simple sound production can cause the vocal cords to vibrate extremely fast, and it is important to remain hydrated to keep vocal cords well lubricated, and to dilute and flush the mucus in the throat so that it doesn’t build up. It is better to drink room temperature or lukewarm water than cold, since cold water can restrict the throat muscles.
Certain medications can also dry out the vocal folds including some allergy, cold, and flu medications. You may want to limit use or find an alternative. Many natural herbs and remedies are capable of reducing inflammation and bacteria in the throat without drying it out or causing other side effects.
Conventional mouthwashes and gargles may also contain alcohol or irritating chemicals, so it is recommended to avoid or limit use and instead use a salt water solution.
Dry air from air conditioning or living in a dry climate can also dehydrate you and dry out your vocal cords. Using a humidifier or vaporizer can help add the necessary moisture back into the air. You want to avoid adding fragrances or additives since they can dry out the voice, and using cool mist or moisture tends to be better than hot since it does not promote bacteria growth.
Food such as dairy can stimulate the production of mucus in the throat and nose and result in throat clearing. It may be best to limit or avoid.
For singers, who may be at a higher risk for acid reflux because of the vigorous pressure changes inside the midsection of the body, or people who have GERD (gastroesophageal reflux disease) or other acid reflux problems, it may also be best to limit spicy foods, which can cause stomach acid to move into the throat or esophagus and irritate the vocal cords.
Getting plenty of sleep and exercise is not only beneficial for the rest of your body, but your voice as well. Exercise increases stamina and muscle tone, which helps create good posture and breathing, and increases blood flow to promote healing and optimal function in all parts of the body.
Keeping throat and neck muscles relaxed can also help prevent tension in the throat and strain on vocal cords. It may help to do daily stretches.
It is important to give your voice plenty of rest, and this also means taking breaks during times of heavy use, such as teaching a class or giving a speech. For teachers, this may mean finding a quiet way to spend time during breaks instead of talking in a noisy staff room.
You also want to rest your voice if you have allergies and are sick with a cold or other infection. Colds or other illnesses cause strain and make your vocal cords more susceptible to damage.
To protect your voice, you also want to avoid phonotraumatic behaviors such as yelling, screaming, cheering, loud talking or singing, throat clearing, coughing, and whispering. These behaviors cause the vocal cords to come together more forcefully, and this increased pressure can lead to red and swollen vocal cords.
Instead of clearing your throat, you can try taking a small sip of water; using a gentle, breathy cough where there is high airflow with little sound; or simply swallow to clear secretions from the throat and alleviate the need for throat clearing or coughing (http://www.entnet.org/content/tips-healthy-voices).
If these methods don’t work and you still feel the need to excessively clear your throat or cough, then it may be the result of an underlying health issue that you may want to get checked out.
To prevent yourself from straining your voice from yelling or talking too loud, you may want to avoid talking in areas with significant background noise or crowds since they may cause you to shout in order to be heard. Using an amplifier when giving a speech or presentation can also help lessen the strain on your voice.
Warm up exercises are also important for maintaining voice health. They help in loosening the muscles of the throat, removing excess mucous and reducing risk of strain or injury. These exercises can include scales (gently extending your voice to its low and high ranges), lip trills (like doing a “raspberry” or motor noise with your lips), tongue trills (creating something like the Spanish “r” sound), sirens (like mimicking the sound of a siren), kazoos (making a “buzz” like sound), and humming.
These warm ups are often done by singers, but they are for anyone who wants to maintain the health of their voice. Practising good breath support is also vital in preventing yourself from running out of breath while talking.
By listening to your own voice and whether it sounds hoarse, raspy, or strained, you can determine when something is wrong, and then give it the attention and care it needs in order to heal.
Whether you are a singer, actor, teacher, doctor, lawyer, nurse, public speaker, or simply a person who likes to communicate vocally, it is important to take care of your voice and focus on keeping it, and the rest of your body, healthy.