Vocal health is a crucial topic for anyone who makes their living with their voice. From actors and singers, to teachers and lawyers --- our voice is our livelihood. Be mindful of the following tips to protect your pipes, especially during the winter months.

1) The MOST important thing to remember is NEVER clear your throat. Ever! Slamming the vocal folds together with the force of air coming from the lungs causes immediate damage to the folds that increases over time. Clearing the throat can lead to nodes, polyps, and scar tissue on the vocal ligaments and folds or even hemorrhages within the vocal fold muscles themselves.

When mucus and phlegm clog your throat, eat or drink something acidic to cut through, such as pineapple, lemonade, or even strawberries (yes, soft drinks are acidic, but see #2 below). Sing or talk through the gunk. It won't sound pretty, but your vocal folds will be much better off for the long-term. "Throat Coat" is a preferred choice amongst singers for a soothing tea.

2) "Water, water everywhere" ... Hydration is a must for the voice and its subsystems, even in the winter months. The human body is 70% to 80% water. Caffeinated drinks, salty foods, and not drinking enough fluids to begin with are all causes of dehydration. Certain medications (prescription and over the counter) can also dehydrate you, as can mild and severe acid reflux. Walking outside in windy weather can also dry you out quickly. Get your water by eating lots of fresh veggies and fruits, and keep a room temperature bottle of water with you at all times.

3) Wear a scarf to keep the throat and neck warm. The muscles in the neck surround the larynx which houses the vocal folds. Sudden cold temperatures or walking in cold weather without a scarf causes the body to hunch in an effort to keep warm. The muscles in the neck can likewise "squeeze" inward, hence their name of "constrictor muscles." Wearing a scarf also gives you that extra bit of fabric to bring up over your mouth and nose, which warms the air before it reaches your pharynx (throat) or lungs.

4) Rest! Get plenty of rest by sleeping at least seven hours each night. The muscle systems that allow phonation (sound production) are just like every other muscle group: they need rest and recovery after a workout. Yoga and meditation also benefit the mind and body with their restorative powers. A 15-minute nap in the middle of the day can do wonders for giving you the energy you need to finish your day strong --- which just might make for a better night's sleep.

Stay safe and warm during these cold winter months! If you have any questions, just leave them below.

That's a wrap. Take care!

trish