The importance of Vocal Hygiene
Speech Language Pathologists have a wide scope of practice, including voice and voice disorders. We learn extensively about the intricacies of the voice including and emphasizing the importance of vocal cord health. Being a Speech Language Pathologist we speak to others about the need for vocal rest, hydration, and misuse. My question is, why is it so difficult to listen to our own advice and recommendations?
As pediatric Speech Language Pathologists, we spend our days talking to our clients and colleagues, speaking at high volumes to keep our clients engaged, and many times are not as hydrated as we would like to be. For myself, I have overused my voice when it was raspy and hoarse, resulting in fully losing it. I can assure you, it is very difficult to see pediatric clients when your voice is gone, therefore resulting in many unwanted cancellations. However, this important lesson lead to diving into vocal health so that issues like this do not arise again! It is important to ensure a healthy body from head to, well, vocal folds.
How to identify an unhealthy voice:
- Vocal quality may sound raspy or hoarse
- Voice sounding deeper than usual
- Throat feeling raw, itchy or strained
- Talking has become effortful
- Repeatedly clearing your throat
Here are some tips for ensuring optimal vocal cord health:
- Drink plenty of water, especially when exercising
- When drinking caffeinated drinks, make sure to balance intake with water
- Use a humidifier in your home, especially when the weather is cold and dry
- Limit the use of medications that may dry out your vocal folds, including cold and allergy medications. It is always important to follow up with your doctor.
- Don’t smoke and avoid secondhand smoke – smoke irritates the vocal folds
- Avoid eating spicy foods – as this can increase heartburn or GERD. If you have persistent GERD, follow-up with your doctor regarding medication or lifestyle changes that can reduce flare ups
- Rest up! Physical fatigue can negatively impact the voice
- Exercise regularly – this can promote good posture and breathing which are necessary for proper speaking
- Do not use or gargle with mouthwash that may have contain irritating chemicals
How to use your voice wisely:
- Try not to speak or sing when your voice is hoarse – that can cause overuse of your voice
- Rest your voice during the day by taking vocal naps
- Rest your voice when sick – illnesses can cause extra strain on your voice
- Support your voice with taking breaths from the chest – breathing from your throat alone can cause increased stress and strain on your voice
- Avoid using extremes – yelling and whispering can cause strain on your voice
- Nose breathing – breathing through your nose cleans, warms and moistens the air before reaching your vocal folds and lungs
- If you find that issues are not resolving, find an ENT or otolaryngologist in your area to assess your throat and vocal folds further.
- Find a Speech Language Pathologist trained in voice therapy to support you with assessments, therapeutic recommendations and strategies
- If able to, try using a microphone to amplify your voice with little to no strain
Vocal health may not always be on people’s radar, but it is just as important as ensuring overall body health! Stay hydrated, speak at a vocal range that is appropriate for you, and know when to take your vocal naps. What you have to say is important and we want to be able to hear you!
By Isabelle Filiciello; Speech-Language Pathologist, Kid Connections Therapy
