"Vocal hygiene is the term used for the use and care of the human voice required to keep it healthy." (Lions Voice Clinic, 2003)
A few aspects of vocal health and hygiene you should consider are:
Gastroesophogeal Reflux Disease (GERD)
It's very important to keep the vocal folds well hydrated. Drinking enough water
(8-10 glasses a day) maintains the mucus on the vocal folds thin, which is ideal
for optimal function. Avoid food, drinks and medications that have a
dehydrating effect on your body and vocal folds.
Smoking can have fatal consequences for the vocal folds and a person's health in
general. According to the tobacco facts
website, over 90% of laryngeal cancer is caused by smoking. It is also wise
to avoid second hand smoking.
Some over the counter or prescribed medicines can have a drying effect on the vocal folds. Some of these include:
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Anti-histamines/Decongestants: These act as dehydrating agents; e.g. Benadryl, Sudafed, Dimetapp.
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Local Anesthetics: These medications do relieve pain caused by sore throat or infection. However, they are not recommended if you intent to sing/perform or use your voice a lot. The numbing effect disguises any signs of injury, therefore promoting extra misuse of the folds. The absence of any feeling of pain, does not imply that there is nothing wrong with your vocal folds; e.g. Chloraseptic, Cepacol.
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High-blood pressure medications
Often when viral bugs get you under the weather, your vocal folds become inflamed. This will make your voice sound much deeper, huskier or hoarse and give that "sexy" sound. However, it is important to take care of you vocal folds by keeping them well hydrated. There is a link on the National Center for Voice and Speech (NCVS) website, where you can check if your medication may be having an adverse effect on your vocal system. (Frequently Prescribed Medications and Effect on Voice and Speech)
Dry air environments can affect lubrication of the vocal folds. These environments can be caused by gas furnaces, air conditioners, or climates with a low amount of moisture in the air. Using a humidifier at night can compensate for dryness. An airplane is a good example of an environment that is extremely dry. It is recommended that you avoid alcoholic or caffeinated beverages and drink at least 8 ounces of water per hour while flying.
Gastroesophogeal Reflux Disease (GERD)
GERD occurs when stomach acids travel up to
the esophagus and into the throat. This causes irritation of the
surrounding mechanisms and tissues, because the tissues of the throat and larynx are
not designed to withstand these acids. Some of the symptoms of GERD are hoarseness,
chronic cough, chronic sore throat and a sensation of thick mucus.
There are several ways to prevent GERD:
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Avoid foods, drinks and/or substances that encourage GERD development; e.g. chocolate, alcohol, tobacco, coffee or other drinks containing caffeine, foods containing high amount of fat, spicy foods.
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Avoid eating within a period less than 2-3 hours before bedtime.
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Take prescribed medication if necessary.
It is important to keep in mind that this conduction requires more than medication as treatment, but rather a change of lifestyle and diet.
It is also important to note the distinction between muscle fatigue (over use of vocal system muscles) and tissue fatigue (cells that comprise the fold tissue are destroyed). In cases in which tissue fatigue is suspected, vocal hygiene would be the most beneficial treatment. Keep in mind that if hoarseness is experienced for more than 2 weeks, there should be an evaluation done by a professional such as an ENT or laryngologist.
Client centered treatment focused on modifying or eliminating behaviors that classify as vocal abuse or misuse. It is intended to return the voice to its optimal function by:
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Application of vocal hygiene principles
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Use of specific therapeutic exercises; e.g. breathing techniques, vocalizing exercises, proper placement of the vocal structures, and adjustment of force or effort at the onset of the voice
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Modification of daily voice use and/or singing methods
Examples of behavioral modifications:
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Silent Cough: Technique used to clear the throat without violently slamming the vocal fold together. This technique is often used after vocal fold surgery. Procedure: Breathe in air, and blow the air out as fast as possible without making any type of vocal sounds.
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Low Impact Voice: The purpose of this technique is to minimize the impact of the vocal folds while they are adducted. Procedure: Take a deep breath, and speak while using the air flow as the main source of sound.
Other techniques or treatments used are:
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Resonant Voice Therapy: This method of treatment focuses on the voice in a frontal position. The vocal folds are brought together with less force so that they produce better closure along the length of the vocal folds. The use of humming or chanting is an integral part of this approach.
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Respiratory Retraining: Focuses on coordinating breathing with vocalization. This technique has been shown to be useful for patients with excessive cough or laryngeal irritation. It is often used in conjunction with the treatment of reflux.
Hygienic voice therapy may not only be used to treat a voice disorder, but to also prevent one. The following are tips recommended by David Otis Castonguay from Radford University (Maintaining Vocal Health, 2003):
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Try your best to maintain good general health.
Avoid viral colds (a regimen of washing hands has been shown to reduce the transmission of cold viruses). Some advocate vitamin C and zinc lozenges. While these are found to be effective, it is recommend that they be used only after consulting with a physician.
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Emotional and physical stress both contribute significantly to vocal distress.
Exercise regularly. For example, the use of the major muscle groups while jogging is an excellent way to diminish stress.
NOTE: extensive power weight-lifting will place some wear on the vocal folds, and should be avoided during times of extended vocal use or vocal fatigue.
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Eat a balanced diet.
At times of extended vocal use, avoid spicy foods such as Mexican or Chinese, large amounts of salt and refined sugar, or excessive amounts of food and/or alcohol. One may note hoarseness in the larynx or dryness of the throat after drinking significant amounts of alcohol, caffeinated drinks, as well as naturally or artificially sweetened beverages. The body needs water to metabolize these foods and beverages; excessive consumption of these foods and/or drinks will reduce the amount of water available to hydrate the voice. -
Hydration, hydration and hydration
It cannot be said enough. Maintain body hydration (8-10 glasses of water a day) and avoid known dietary diuretics such as caffeine and alcohol. Moisture is a necessary lubricant for the vocal folds. When one's body is dehydrated, laryngeal lubrication diminishes and wear takes place at a much greater rate than normal. -
Avoid dry, artificial and/or chemically polluted interior climates.
Laryngologists recommend a humidity level of 40-50%. Much body moisture is lost while breathing air in low humidity climates; e.g. air-conditioned or heated rooms (routinely 10-20% moisture), cars, buses, airplanes. Avoid breathing smoggy, polluted air, especially when you are vocally tired; e.g. car exhausts, smoky bars and lounges. -
No smoking
Avoid smoking cigarettes, cigars and pipes. These are bad for the heart, lungs, and vocal tract of not only yourself, but also others around you as well. Avoid other irritant inhalants; e.g. marijuana. -
Question the use of progesterone dominant birth control pills.
These cause virilization of the female larynx and a decrease of range in the upper register. There may be no other solution for specific cases, however do realize that the treatment of endometriosis often includes pharmaceuticals that cause permanent vocal alterations. Singers undergoing treatment for this disease should inform their doctor about their profession.
Consider these Optimal Speaking Techniques:
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Make sure to use proper abdominal/diaphragmatic breathing and support when talking and/or singing
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Learn to use voice with as little unnecessary effort and tension as possible
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Breath frequently when speaking in long sentences
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Always try to maintain a smooth speech pattern with clear articulation
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Relax neck, jaw and face
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Speak at a normal pace
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Utilize good vocal inflection
Page last modified 7-22-2003 by Cindy Robles <cinrbls@aol.com>