Vocal Health During Cold & Flu Season
Tis’ the season! The season for colds, dryness, and sore throats, that is 🤧
Yet while the weather outside is frightful, your vocal health doesn’t have to suffer! Here are some tips for your singer to maintain optimal vocal health this winter:
Hydrate! Fun fact: it can take two to three days for your body to absorb water. What’s worse? Dehydration affects your vocal folds, making them less flexible and harder to vibrate. Especially during the dry season, proper hydration is key to maintaining a healthy singing voice. A quick google search can tell you how many ounces you should be drinking for your age, height, and weight.
Use the power of steam! A nice steamy shower or nasal wash is fantastic for your vocal chords any time of the year, but particularly during the cold season when we are susceptible to sinus infections, and dry mouth. While drinking liquids is certainly step one, extra moisture really goes a long way! For some extra oomph, add a few drops of eucalyptus or peppermint oil to really open up your sinuses. Lastly, personal steamers make great stocking stuffers; it’s a win-win!
Breath through your nose! Sometimes we get stuffy and that’s okay! But if you’re able to breathe normally through your nose, then please do! The voice box needs a moist environment to thrive, and although this might seem gross, it relies on lubrication and mucus starting all the way at the nose, for healthy warmth and dampness.
Warm up properly! Baby it’s cold outside! That means it takes your voice extra time to get moving properly and adjust to the cold weather. Consider setting aside a few extra minutes than usual for your warm up; your voice, and your teacher, will thank you!
Have a cuppa! Tea time isn’t just for the Brits! In fact, especially when you are feeling sick, warm liquids are not only soothing for a sore throat, they also cut through extra phlegm. We recommend herbal tea, as it is full of natural antioxidants that can help reduce inflammation as well as support the immune system. If your throat is sore or scratchy, add a little honey and some ginger for some extra relief and gentle soothing. Oh, and don’t forget that caffeine is dehydrating so drink some extra water to replenish! If you can, decaf is the best way to go.
Prep your living environment! The air you breathe affects your voice and things like central heating or air can affect how you sing. Be sure to regularly clean your filters and radiators and rid your home of any dust build up that you might accidentally ingest. Also, a humidifier goes a long way. As we’ve said, the more moisture the better!
Listen to your body! This is by far the most important tip. If it hurts to sing, or if you can’t, then don’t! You might end up causing damage or making the pain worse! Also, we know it’s tempting to load up on throat drops and decongestants for relief, but try to use them sparingly. Excessive use of these medicines actually dries out your airways which can increase the risk of infection. Instead, consider some warm liquids, extra vitamin C, and a multivitamin to boost your immune system.
Finally, avoid whispering when you are sick! It might seem logical and it might feel good, however whispering squeezes our vocal chords instead of vibrating them, which can cause further inflammation, dryness, and damage. If you can’t speak, we suggest a day or two of vocal rest (which means no talking) instead if you are able. Just like the rest of your body, your voice uses muscles and that means it needs a break sometimes in order to get stronger. Listen to your body and honor its needs, and maybe grab a pen and paper or a white board if you absolutely need to communicate. Bonus: You might be surprised how a few days of quiet can also help regulate your nervous system!