Healthy Tips and Exercises
How is your voice feeling today?
Are you wondering if it's okay to sing today? Is your voice feeling a bit off, or a little sore? In this video Jeannie talks through some of the things you should watch out for to determine if it's an okay day to sing or not.
Remember:
- Your throat is what gets sore, not your voice. If your voice is hoarse it can feel stuck, or hard to swallow or speak, but it usually won't actually hurt. This means you can't judge whether it's okay to sing just by how much your voice hurts.
- If your throat is really sore, it's best to take it easy.
- If you have difficulty speaking, be sure never to push through it. This will only make things worse.
- Gentle exercises sung on a clean, soft tone can be soothing for your voice. The best two to start out with are the 1-3-1 exercise (scroll down), and holding a note with focused breath support. This is not a time to see how low or high you can sing. Instead, sing in the lower-middle part of your range, usually just above speaking range.
- If singing like this makes you cough, stop. This is a day to rest.
- Otherwise, these gentle exercises can help your voice to feel better.
Fast food for singers?
Fast food is easy. You pay a few bucks and your hungry belly is satisfied. But usually, as we all know, fast food falls into the junk food category and is not particularly healthy. While everyone should avoid more than moderate amounts of fast food, singers should be especially mindful of watching what you eat. Why is that?
There are foods that aren't great for singers because they can gunk up your throat, causing mucus which makes it much harder to sing. Some foods relax the sphincter muscle between your stomach and your esophagus, allowing stomach acid to travel up into your throat. Some of that acid drips onto your vocal folds and irritates them—again, making it harder to sing.
And when it's harder to sing, what is the natural tendency? To push. To do workarounds to get the sound out you want, in spite of your voice's resistance. That is a definite recipe for fatiguing or harming your voice. You definitely do NOT want to push! The other natural tendency is to clear your throat, often too harshly. That is really rough on your vocal folds! Don't hock. (And it's totally disgusting to witness. Gross.) Harsh coughing sounds seriously irritate your voice, by slamming your vocal folds together. When you need to clear your throat, do so as quietly as you can to protect your voice.
Do's and Don'ts about what to eat somewhat individual, because some people claim to have "iron stomachs" and they can eat anything. (I am not one of those!) That said, it's known that highly-processed foods can hurt your long term health. Are you a food label reader? You may have sensitivities to foods that you're not aware of. For example, the American diet is full of fructose in prepared foods, such as high fructose corn syrup, and we don't digest that easily. It's very possible that if you're having issues with your voice it's diet-related!
So, what foods are good, which aren't? Ultimately go by how you feel and how your body reacts. If your overall dietary health is good, then your voice will be less likely to be affected by what you eat.
These foods shouldn't be eaten within about three hours of a show or recording session.
- Milk, milkshakes, cottage cheese, ice cream, yogurt, smoothies—milk-based foods. That's because milk usually causes the body to produce more mucus, and extra mucus in your throat gets on your vocal folds and gunks them up. Not fun.
- Processed foods high in sugar. Have you ever had a candy bar and had a rush of energy, then about 15 minutes later crashed? That's what happens when you eat a big helping of sugar. Sugar is abundant! Did you know that 8 ounces of unsweetened orange juice—wonderfully full of vitamin C—also has 25.5 grams of carbohydrates? And 110 calories! Compare that with a fresh orange, the pulp of which helps mitigate the sugars, with only 15 carb grams and 62 calories.
- Soda, especially with sugar. It makes you burp. And tons of sugar! If it has caffeine, such as a cola, it can also make you pee the your water that you've been so carefully drinking to stay hydrated. Caffeine is also known to cause constrictions (it's used in facial creams!) and it could cause some tightening within your voice.
- Fried foods, high in fat, often causes indigestion. An irritated stomach is not fun for a singer. Not only will stomach acid rise, and you might get gassy, but a full-feeling belly also makes it harder to take in a deep breath. Finally, deep fried foods are placed in a fryer that keeps using the same oil. Did you know that reheating oil can generate carcinogenic compounds? Here's an article to read up more on this one.
- Foods that can trigger mucus production by containing histamine: Processed meats, dried fruits, avocados, mushrooms, dairy, alcohol...
So, what to eat instead? Keep it simple. As it turns out, there aren't that many foods that are good for your voice, and instead are simply neutral. A spoonful of honey in your herbal tea is one food that can be beneficial. Freshly prepared foods and those without heavy sauces are always good. Fresh fruit is great, and simple high protein foods. Ginger root helps to remove excess mucus, and room temperature water should always be by your side.And as you know, when it's close to when you're going to sing, eat lightly, if for no other reason, anxiety and excitement affects your digestion and could cause all sorts of reactions you don't want on stage!My final tip: keep a practice journal and include what you eat, and how it affects your voice. Then you'll know for sure.What's the Best Mask for Singing?
In this video Jeannie tries out a few different masks
What kind of mask are you wearing when you sing? Are you performing live? Are you in a choir? I'm at Berklee in the rented giant rooms of the Hynes Convention Center in Boston, teaching in-person ensembles and voice lessons, while wearing a mask. Here are a few that I've tried.
Singing is Movement: Body Stretches for a Healthy Singer
This fun video takes you through some stretches you can do as you begin your singing practice, including our favorite, "boop-de-boop"!
Staying Well Hydrated for a Healthy Voice
Your vocal folds can't function well unless they are well hydrated. Your vocal folds are covered with a mucousal membrane, and if that is too dry your folds (cords) cannot oscillate easily, and you may even damage your voice. You may believe it's fine just to drink water right before you sing in order to hydrate your voice. Nope! It is impossible to drink water in order to hydrate your voice. That's because your vocal folds are the gateway to your lungs, and we certainly don't want any water to go down there! So instead, keep your whole body well hydrated, and your vocal folds will be kept hydrated, too. Do this by sipping water throughout the day, on average eight cups of caffeine-free liquid. (Caffeine removes fluid from your body, so if you drink caffeinated beverages you need more water to balance them.) Carbonated drinks can make you burp and increases acid production in your stomach, so you'll want to avoid them as well within three to four hours of singing.
Water is the best source of fluid for your body. Room temperature is best before you sing, as cold water causes contractions and we don't want your vocal tract to contract or the muscles to stiffen. Hot water is also to be avoided. But not everyone likes plain water. You can add a flavor pack to your water. Some people drink juice instead of water, though juice is full of sugar so I don't recommend it for your overall health. Herbal tea is also great. Water with lemon juice is also terrific, and it's good for your body's alkaline balance, too.
You can absolutely drink water right before singing. You'll be moistening your throat, which also shouldn't be dry. Just remember that beverages with alcohol or caffeine will remove water from your system.
The hydrating rule of thumb: "drink often, pee clear."
Singing Guidelines for When You're Not Feeling Well
Is it okay to sing when you don't feel well?
That depends. If you have a mild head cold you're probably fine. If you have a harsh cough on the other hand, your voice is getting impacted by the coughs and is likely swelling some, so you need to be careful then about how you sing. If you really feel lousy, rest. If you have a fever, take it easy.
Never, ever push your voice through illness.
What about when your throat is sore?
Sometimes your throat may be just a little bit irritated, or it can be quite sore. Err on the side of caution. That said, know that your vocal folds don't have the same nerves as your throat. (Laryngitis for example doesn't really hurt, it's just harder to speak.) So it can be hard to tell is your voice is affected when your throat gets sore when it becomes raw from the irritation of a virus, or from post nasal drip from allergies or other irritants. Some of that irritation will also affect your vocal folds, since they're so close to your throat. So, when your throat is sore you want to be more mindful about how you sing, and never, ever push your voice to overcome less function due to illness. If when you sing your voice feels fine, even though your throat is a little bit sore, you should be okay. You have to judge based on how you feel, and cause-effect. If after 10 minutes of singing it becomes harder to sing or speak. STOP.
Coughing and clearing your throat
Coughing and continuous throat clearing are both major irritants to your voice. Whenever you cough, your vocal folds are coming together harshly and will become swollen eventually from the action. When you do have to cough, be as gentle as you can. The same rule applies to clearing your throat. Always do so as quietly as you can -- that loud sound some people make to clear their throat is a big no-no! If you have an ongoing cough or throat-clearing problem, seek your doctor's advice. Here are two helpful links with more information, from Medical Daily and from ENT Center.
To-Do's and No-No's When You Gig
It's the day of your gig. What should you do, what should you avoid?
DO:
- Eat healthy, lighter meals
- Get plenty of sleep the night before
- Meditate or do some other relaxation practice to help keep your energy and emotions in balance
- Exercise if possible, being careful not to do anything that tugs on your neck or throat (such as heavy lifting or crunches)
- Keep well hydrated
- Vocalize throughout the day in an easy manner, so your voice is warm, fluid and flexible when it's time to perform
- Practice your lyrics or set list mentally
- Get everything in order before the day of the gig, if at all possible, to minimize things you must take care of day-of
- Make sure the PA sound is good so you can hear yourself clearly when the band is playing. If necessary wear an earplug in one ear (or both), this will help you to hear yourself better
- Practice this mental exercise before the gig: Visualize how your successful gig is going during the performance, and also picture what you feel like when you're done. What was it like? Were you feeling happy and excited to be singing? What did the stage look like, the lights? How was the sound? What were you wearing? What songs did you perform? Who was in your band, if any? How did it feel to be singing in that gig? This kind of visualization creates a positive expectation and can really boost the outcome of a gig.
NO-NO's:- Don't smoke - anything.
- Don't eat junk food, or overeat
- Avoid carbonated beverages, caffeine, and alcoholic beverages. If you feel you need a drink to calm your nerves, limit it to one until after the show
- Don't yell or scream
- Avoid getting yourself stressed out.
- Don't over practice. By now you should be ready for the gig. If you over-sing beforehand you may tire your voice and make the gig harder for yourself
- Don't push your voice, especially to compensate for a loud PA system.
image by Vershinin89
Foods that are Good, and Foods to Avoid
What foods are okay to eat that won't bother your singing voice? Which ones should you avoid? There is some debate about this, and it depends in part on your own digestion and any acid reflux (heartburn). I've found these guidelines work for most people.
Dairy: Many people develop mucous in the throat when eating dairy that makes it feel gunky, because some of that will drip down onto your voice. This is especially true with less fermented dairy products such as milk and cottage cheese. Yogurt and hard cheeses might be okay. If that happens to you, avoid dairy within three to four hours of singing.
Acid reflux (GERD): This is a condition in which stomach acid travels up your esophagus (the tube connecting your swallowing and stomach) and irritates your throat and voice. According to doctors most of us have some degree of acid reflux. If yours is especially prominent, eating certain foods will aggravate it and make singing harder. Here is a link to list of foods that are known to make acid reflux worse, as well as those foods that are beneficial.
Sleeping: Arrange your bed pillows to elevate your head so stomach acid is less likely to come up into your throat during sleep. I have a 7" wedge pillow that I use to sleep on my back and keep my head elevated.
If this is an issue even when you eliminate acid-producing foods, ask your doctor if it is safe for you to take over-the-counter heartburn medicine Pepcid AC (famotidine) which inhibits stomach acid production. Never take anything over-the-counter without checking with your doctor first.
Chocolate: Some teachers say the caffeine in chocolate is bad for your voice. That's not conclusive. When you eat chocolate does it bother your singing? That's what will tell you whether to eat it or not. It's known that dark chocolate can be healthy in small quantities. Personally I enjoy a couple of squares of dark chocolate daily. Milk chocolate and chocolate candies are probably to be avoided within a couple of hours of singing, and are not known to be good for you.
Spicy Foods: For most people spicy foods increase the acid in your stomach, which in turn can travel up your esophagus into your throat, some of which in turn can drip down to irritate your voice. Irritation causes swelling. A swollen voice cannot function as well. So, the general rule of thumb is to avoid spicy foods within a few hours of singing.
Alcohol: Alcohol is another drying beverage because your body views it not as a beverage, but as a poison. To cleanse your system, your body uses fluids to flush out the alcohol and you dehydrate more quickly. (That's one reason why drinking can give you a headache.) If you do drink a glass of wine or sip a beer before a gig, do so moderately and also drink plenty of water.Coffee, caffeine: Caffeine, especially coffee, is known to make acid reflux worse, so avoid it if acid reflux is an issue FOR YOU. I love my coffee but have eliminated it to 1/2 cup in the morning. To make an 8-ounce cup, I use 1 scoop freshly ground organic coffee beans and 1 scoop Chicory coffee (I like the Teeccino brand). Chicory coffee is made from plants and is non-acidic. I think it tastes great. Because of my acid reflux I've also stopped drinking black tea, and only drink herbal teas later in the day.
