Vocal Hygiene: Essential Tips for a Healthy Voice

Just like any other part of our body, our voice requires care and attention to function at its best. Whether you're a professional singer, a teacher, or just someone who loves to chat, vocal hygiene is crucial to maintaining the health and longevity of your voice. 

Vocal hygiene refers to the practices that help keep your vocal cords healthy and function properly. Since vocal cords are sensitive and can be easily affected by misuse or overuse, good habits are essential. Here are some tips to promote good vocal hygiene:

Hydration

1. Make sure to drink plenty of water throughout the day, drinking more water if you exercise in order to keep the vocal cords hydrated.

2. While it's okay to enjoy caffeinated beverages or alcohol occasionally, reduce risks of dehydration by drinking enough water.

4. Use a humidifier to ensure there is adequate moisture in the air as it can help hydrate your vocal folds. This is particularly important in cold or in dry climates—ideally, aim for about 30% humidity.

5. Be cautious with medications. Some common cold and allergy medications can dry out your vocal folds. Talk to your doctor to discuss the best and safest options for you.

Diet and Self-Care

1. Avoid smoking and second-hand smoke as it can irritate your vocal folds.

2. Limit spicy foods as they can trigger acid reflux or heartburn, which can harm your vocal health.

3. Eat a balanced diet with whole grains, fruits, and vegetables in your diet for essential vitamins A, E, and C.

4. Wash your hands to reduce the risk of getting illnesses that can affect the vocal cords.

5. Choose gentle mouthwashes that won't dry out your mouth and throat.

6. Get plenty of sleep to avoid physical fatigue as this can impact your vocal cords. 

7. Exercise regularly to boost stamina, tone, posture, and breathing.

Vocal Use and Frequency 

1. Take regular breaks to rest your voice, especially after heavy use and when you’re sick.

2. Sing and speak within your comfortable range to avoid straining your vocal cords. Avoid screaming or whispering.

3. Practice deep breathing to support your voice and reduce throat strain.

4. Use a microphone in loud environments to reduce vocal effort, such as in a classroom or giving a presentation.