What's Vocal Hygiene?
Vocal hygiene requires changes in lifestyle to keep your vocal cord healthy. This is most important in professional voice users and anyone who rely on their voice for daily activities. A professional voice user is anyone who relies on his or her voice for livelihood. Examples of professional voice users are singers, teachers, actors, preachers, broadcasters, brokers, salesperson, brokers, and doctors. This list is by no means exhaustive. It is therefore of utmost important that you take good care of your voice
Here are some suggestions on how to start taking care of your voice:
Here are some suggestions on how to start taking care of your voice:
Hydration
Make an effort to carry clear water with you at all times. Take frequent sips instead one big gulp of water.
It is not surprising that a lot of people don’t know their daily water requirement. This is partly because it is difficult to estimate how much water is in the food, fruits and juice that we take daily.
As an estimate, a healthy male will require 3 litres and woman 2.2 litres of water per day. This may be higher if you are dehydrated. Beware that caffeine and alcohol can cause dehydration in larynx. It is best to cut down on your caffeine and alcohol intake. Replace coffee, tea, soda, and fizzy drinks with water
It is not surprising that a lot of people don’t know their daily water requirement. This is partly because it is difficult to estimate how much water is in the food, fruits and juice that we take daily.
As an estimate, a healthy male will require 3 litres and woman 2.2 litres of water per day. This may be higher if you are dehydrated. Beware that caffeine and alcohol can cause dehydration in larynx. It is best to cut down on your caffeine and alcohol intake. Replace coffee, tea, soda, and fizzy drinks with water
Avoid Irritants
Smoking is the most harmful irritant to the vocal cord and larynx. It is therefore advisable to stop smoking completely. Other irritants to the larynx are stomach acid, which can reflux or regurgitate back into the larynx causing inflammation and laryngitis. Infections can cause inflammation and damage to the vocal cords too. It is advised to rest your voice if you have any cold or flu-like illness
Acid Reflux - Laryngopharyngeal reflux (LPR)
Laryngolopharyngeal reflux is a condition where by acid or stomach contents reflux back into the larynx. This can cause damage to the vocal cords resulting into hoarse voice. Sometimes you may not feel a heart burn as in gastro oesophageal reflux disease. Certain food like spice, sour, oily, greasily or fatty food can all increase stomach acid and reflux. Other causes of reflux are smoking, caffeine, overweight, carbonated drinks.
Eating late before bedtime can cause reflux (you should eat at least 3 hours before bed time otherwise the stomach acid and contents may regurgitate back up into your throat while you are as sleep causing throat irritation).
Anti reflux or antacid medications might be required in cases of reflux that don't improve with dietary and lifestyle changes. Some medications might be available for purchase over the counter but you may need to see your doctor if your symptoms persist for more than 2 weeks.
Eating late before bedtime can cause reflux (you should eat at least 3 hours before bed time otherwise the stomach acid and contents may regurgitate back up into your throat while you are as sleep causing throat irritation).
Anti reflux or antacid medications might be required in cases of reflux that don't improve with dietary and lifestyle changes. Some medications might be available for purchase over the counter but you may need to see your doctor if your symptoms persist for more than 2 weeks.
Vocal Abuse / Over Use
The vocal cords can be traumatized by shouting, screaming, talking loud especially raising your voice in a noisy environment. Throat clearing can also damage your vocal cord. It is best to take sips of water to help clear your throat than a violent cough and constant throat clearing.
Work Environment
Dust, smoke, chemicals or too much heating or dryness in the work environment can be detrimental to the vocal cords.
Drugs
Some drugs can cause dry throat and irritations. The common ones are antihistamine, decongestants and some antihypertensive and diuretics drugs. This list is not exhaustive. Please check with your doctor or read on the leaflet about the possible side effects of any medication your are taking.
Voice Rest
Rest your voice if you have a cold or chest infection. Rest your voice after you have used it for a prolonged time.
