Resources/Links

Voice care

1. Eat healthily. Aside from following standard rules of good nutrition, here are some specifics to the voice:
   • Get proper hydration. There are many debates on how much liquid your body needs every day. Some say 8 cups a day, others say less or more. Note that hydration is also found in the foods we eat. Here's an interesting calculator that recommends how much liquid one should intake per day based on a variety of factors. (Also, pay attention to the hydration in your living/working spaces and humidify as necessary.)
   • Some top hydrating fruits and vegetables: watermelon, cucumber, celery.
   • Alcohol dehydrates the body, so it's best to avoid it on days you want to sing.
   • Caffeine dehydrates as well. Use it in moderation.
   • Milk makes phlegm thicker which can weigh down the vocal chords, inhibiting sound production. Some people have increased mucous production from soy or wheat. Get to know your body and what works/doesn't work for you.
2. Get enough rest. If you don't get enough sleep at night, 15 minute relaxation breaks during the day can help. Lying quietly on your back or with your legs up a wall can be rejunivating. Naps can help, too!
3. Get enough exercise. Swimming and other cardiovascular exercise increase lung power, yoga enhances flexibility, toning and relaxation, pilates is helpful for toning, flexibility and alignment. There are so many great choices.
4. Do what you can to stay un-stressed. Make sure you're breathing throughout the day, taking deep belly breaths at intervals. Meditate, write, rest, find what works for you. A relaxed body and mind support a free vocal instrument.
5. Treat your vocal chords with care.
   • Warm up your voice before you use it.
   • Use adequate support from your abdominal muscles when you speak or sing.
   • Avoid throat clearing. Instead of clearing your throat, hum to move the mucous, have a sip of water or tea, gargle with warm salt water, try a gentle airy cough or a silent cough pushing air out with your belly to dislodge mucous.
   • Avoid coughing, yelling, screaming or prolonged loud talking.
   • Avoid being around smoke.
   • Women: Be gentle with the voice around pre-menstrual and early menstrual time. Due to the effect of hormonal changes on the vocal folds, many women find their voices get more fragile at that time. Breath support can also be challenging during menstrual cramping.
   • Avoid throat lozenges with menthol, benzocaine or phenol, as they actually numb the throat. It's better to use a lozenge that simply lubricates rather than numbs, like slippery elm.
   • Notice how medications affect your voice, and adjust them as necessary. Some medications, such as aspirin and ibuprofen are blood thinners, which can put you at greater risk for vocal fold hemorrhage. Antihistamines can dry out the vocal chords. Some anti-depressants cause dry mouth. Asthma inhalers can promote yeast infections on the vocal chords. Check with your doctor for alternatives if you're having these kinds of difficulties with your medications. Here's a helpful list of medications and how they affect the voice. (Actually, this site has a lot of great information about the voice in general)
   • Laryngopharyngeal Reflux Disease (when gastric acids reflux up the esophagus and into the throat) can wreak havoc on the voice, constantly irritating the larynx and sometimes causing a lesion on the vocal folds. If you suffer from symptoms such as frequent coughing or throat clearing, a bitter taste in your mouth in the mornings or a sensation of something caught in your throat, get yourself checked by an ENT. Benjamin Asher and Rosemary Desloge are a couple of well-thought-of ENTs in New York City.
   • Avoid whispering. Whispering can compress the vocal folds in the middle, the area most likely to swell when you're sick. It's healthier to speak quietly and/or minimally.
   • Speak at a pitch that fits your voice. Listen to where you say "mm-hmm" naturally. This is the pitch range that will be least straining for your voice

Some Useful Links

Vocal Anatomy and How the Voice Works About the work of Marshall Rosenburg on compassionate/non-violent communication: The Center for Nonviolent Communication A wonderful place to experience Tomatis work: The Listening Centre About the Alexander technique: The Complete Guide to the Alexander Technique Some meditation centers in New York that I've found nourishing:
New York Insight Meditation Center
Community of Mindfulness
Shambhala Meditation Center
Tibet House
Zen Mountain Monastery