What is Vocal Hygiene?

What is the most underrated device we have for communicating? Our voice! Taking good care of your voice is just as important as taking care of the rest of your body! We call this practice Vocal Hygiene. Specifically, vocal hygiene is a program that “uses strategies to preserve vocal cord tissue and normal vibratory characteristics of the vocal folds” (Sapienza & Hoffman-Ruddy, 2009, p. 458) In other words, it’s the use of healthy habits that help to preserve the quality of your voice and protect it from damage.

Who is at risk for voice problems?

• Professions or roles which involve great deal of speaking (sales, coaches, teachers, customer service, service industry, parents). These individuals often overuse their voice leading to poor vocal hygiene habits.
• Those with comorbid, or additional diagnoses (such as heart disease or diabetes). Complications or medications to manage these issues may have an impact on your voice.
• Those who engage in risky behaviors or consume high amounts of caffeine, nicotine, drugs, alcohol, cigarettes/smoking, coffee, or high amounts of soda. These substances can irritate and dehydrate the tissues and muscles of your throat and voice.

What you should do to preserve your voice:

• Increase water intake! Dehydration is one of the leading causes of damage. This can happen both when we do not consume enough water or when we consume dehydrating substances such as certain medications or caffeine.
• Walk to the person you’d like to speak with rather than yelling!
• Use amplification devices where possible when a loud voice is needed (a whistle, megaphone, microphone).
• Decrease consumption of harmful substances (nicotine, caffeine, cigarettes/smoke, alcohol). Each of these substances can contribute to dehydration or cause irritation of your vocal cords.
• Warm up your voice before prolonged use, rest afterwards! Our vocal cords are actually muscles and need the same care as any other muscles in our body!
• Learn the signs of vocal fatigue:
  • Dry throat.
  • Neck tension.
  • Hoarseness.
  • Difficulty projecting your voice.

What behaviors should you avoid to preserve your voice?

• Whispering, this can lead to fatigued vocal muscles.
• Using your voice for long periods of time, especially when you have a cold.
• Clenching your teeth and/or jaw, which creates harmful muscle tension.
• Speaking in a low gravelly voice called glottal fry.
• Clearing your throat/coughing harshly/often. This can irritate and injure your vocal cords.
• Certain medications, like allergy medications, can dry out the vocal cords. Be sure to drink plenty of water if you need to take them.

Watch out for these red flags which may indicate or lead to a vocal issue:

• Persistent heartburn or acid reflux.
• Persistent vocal hoarseness.
• Pain when speaking/using your voice.
• Prolonged loss of voice.
• Feeling like you need to strain to speak.
• Prolonged allergy symptoms.

If you experience any of these symptoms, contact your doctor. They may refer you to an Otolaryngologist (Ear, Nose, and Throat doctor), or Speech-Language Pathologist for further evaluation.

Feel free to print and share the following images as brochures to anyone you feel could benefit from this information!

Aimee Mello, Coventry resident pursuing master’s degree in Speech-Language Pathology at Minot State University in Minot, North Dakota.

Tara McGibney, also pursuing master’s degree in Speech-Language Pathology at Minot State University in Minot, North Dakota.

References:

Education & Handouts. (2019). Retrieved February 10, 2019

from https://www.med.unc.edu/ent/un...

Roteliuk, L. (n.d.) Vocal hygiene- How to save your voice. Minot State University Communication Disorders Department.

Sapienza, C. & Hoffman-Ruddy, B. (2009). Voice disorders. San Diego, CA: Plural Publishing, Inc.

Vocal Hygiene. (n.d.). Retrieved February 10, 2019 from https://patienteducation.osumc.edu/Documents/VocalHygiene.pdf