VOCAL HEALTH | TIPS FROM AN EXPERT
A couple months ago, I found myself in a really uncomfortable spot with my voice. I would sing three times a week on Twitch for hours at a time, and in the days in between, I would use my voice again while writing or recording. I just felt like I was struggling to find that ease I once had, and everything felt a bit strained, which was even more challenging. I could usually sing for hours no problem, thanks to a lot of good habits I formed while taking vocal lessons. I was worried I was running my voice down, so I went to see a doctor just to check in on my vocal health. Thankfully, everything was looking pretty good. I’m embarrassed to say I was told I don’t hydrate nearly enough, and I think slumping in a chair while streaming has led me to develop some other bad habits when it comes to my breathing. If anything, that doctor visit was a good wake up call that I need to put in the effort to take care of my voice, especially when I use it for my job! I thought it would be cool to learn even more about vocal health after that experience and bring some questions I had to an expert.
I reached out to Tia Hein, M.S., CCC-SLP, a Speech Language Pathologist who works with adults in an outpatient clinical setting and treats a variety of disorders, including voice. Tia Hein sees patients with vocal nodules, cysts, polyps, etc. and has also treated patients who did not have an anatomical diagnosis, but came to Tia because they had a lot of pain, fatigue, or discomfort when speaking. Tia kindly took the time to answer the many questions I had about vocal health. I found so many of the answers helpful, and definitely feel extra convicted on how little I’ve been hydrating! Even if you are not a singer, it’s still so important to take care of your voice!
Below are my questions and answers by Tia Hein, M.S., CCC-SLP :
What are the most common vocal complaints people come to you with?
Because I have patients who were referred from their doctor (usually an Otorhinolaryngologist, also known as an ENT), they usually have an issue with their vocal folds such as nodules or polyps. I also have patients who report a lot of vocal pain, fatigue, and strain when speaking and/or singing.
What are some of the most common mistakes people can make when it comes to vocal health?
Not drinking enough water! I have so many patients who come in and have poor vocal hygiene (the way they care for their voice). Usually the #1 thing that I recommend is drinking enough water. Medical professionals recommend at least 64oz/day. That is a good starting point, but if a person is a heavy vocal user (they are singing or speaking a lot throughout the day) then they should aim for more than 64oz. For example, I drink an average of 100oz or more!
Are teas/warm drinks really good for your voice?
YES! Especially when the weather is dry or cold. In the winter I always drink a cup of herbal tea with honey before I go to bed. I use my voice for my job, so it is important to keep it healthy. When someone has a sore throat, sometimes tea with honey and lemon can help, or just warm water with honey. But it is important to keep in mind that all warm drinks are not created equal! For example, even though coffee is a warm drink, it can actually be harmful to your voice because of the caffeine and acid. Caffeine is dehydrating and acid is not good for your vocal folds.
Any foods you should avoid before singing/performing?
I don't feel that I know enough about singing to comment on this specifically. However, I do know that it is good to avoid foods with a high acid content and spicy foods, especially if a person has acid reflux. One of the most common causes of vocal issues that I come across is acid reflux (heartburn). This is because when a person has acid reflux, many times the acid will irritate the vocal folds, causing them to appear red and sometimes inflamed. This causes the person to have vocal fatigue or pain, and sometimes will change the quality of their voice.
I used to hear that potato chips were good to snack on before singing to clear your voice. Are there actually helpful foods you should eat before singing?
I actually have never heard of this! But then again, I am not a singer! There are no magical foods that you should eat before using your voice in a professional capacity (singing, speaking, performing), but I will reiterate the importance of hydration! In the days leading up to a performance, it is extra important to stay hydrated. This is because in a well-hydrated body, the vocal folds have a nice lubricant and that allows the voice to sound smooth.
Is there an ideal vocal placement for not just singing, but also speaking?
Yes, it is called your habitual pitch. You can find your habitual pitch by humming without making a conscious effort to alter the pitch of your voice. This is the healthiest rage for your speaking voice, it should feel effortless and easy to produce voice when speaking within your range.
When should someone see an expert?
If you have concerns about your voice, it is better to be safe than sorry! I recommend seeing an Otorhinolaryngologist (ENT) if you have pain, strain, or discomfort when speaking or singing. Also see an ENT if your voice experiences a sudden and unexpected change in volume, pitch or quality, even if it is not painful. Lastly, seek medical help if you have a cough or difficulty breathing for an extended length of time. Coughing causes your vocal folds to slam together and this can cause them to become irritated. If you are having trouble breathing, this could cause you to form unhealthy habits as far as vocal use.
Any other tips or advice for achieving your best vocal health?
I always tell my patients that there are three main components to a healthy voice:
1. Vocal Hygiene (the way you care for your voice) - drink plenty of water and avoid dehydrating factors like caffeine and alcohol
2. Breathing (because the air is the support for your voice) - diaphragmatic breathing provides the best support when speaking and singing. This can help avoid vocal strain and misuse
3. Vocal Use (avoid misusing your voice) - things like yelling, screaming, making noises and imitating people can be fun, but harmful to your voice. Also try to avoid talking in a glottal fry register (making your voice dry and raspy on purpose)
*These answers are opinion, based on my clinical observations, research and personal experience.
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