Vocal Health Questionnaire & Check List

by Cari Cole

How to stay healthy is at the forefront of every professional singer’s career. Nothing is more uncomfortable than having to perform when you are not feeling well. Unlike when a guitarist replaces a string that breaks, a vocal cord cannot be replaced. Vocal health and care is a prevention that keeps your voice from breaking down. As a singer, there will be times when you will get snagged by colds or flu’s or struggle from allergies, reflux or a general a lack of rest or dehydration. Understanding your instrument and vocal health can save countless hours of frustration, canceled concerts and overall vocal loss & fatigue.

Vocal health and care is about balance – balancing your body, mind and spirit. If you are struggling to stay vocally healthy – take a look at the Vocal Health Questionnaire and 6 Things to Avoid List below to see if you can make some quick adjustments that could turn things around. If you have nothing wrong but are looking for preventative care, see my Vocal Health Checklist below. For those of you encountering vocal loss and fatigue, go through the below Vocal Health Questionnaire, but also see a qualified ENT (Ear, Nose & Throat) doctor who specializes in singing voices.

Vocal Health Questionnaire:

1. Are you losing your voice on a regular basis?

If the answer is yes, you may be suffering from poor vocal/respiratory health and/or poor vocal technique. You may be experiencing the beginning of a decline in vocal fold function resulting in a “swelling” of your vocal folds or nodules or polyps. * Going to a professional ENT (voice doctor) who specializes in the singing voice to get a scope will give you a complete diagnosis. A treatment program of natural medicine and vocal therapy is recommended to realign your vocal technique and get your body healthy avoiding future problems. I use a blend of holistic, homeopathic and herbs along with vocal massage and vocal therapy to restore vocal health & technique.

2. Are your high notes slowly deteriorating?

If you’ve noticed your high notes starting to deteriorate and not be as clear or dependable as before, this is the beginning of a problem. Catching it early is the key. The first step is a diagnosis (see * in #1 above) followed by natural medicine and vocal therapy. Sometimes drinking 8-10 glasses of water will improve the condition immediately if dehydration is the cause!

3. Do you feel like there is something in your throat that you can’t clear?

If this is the case, this usually means you have an edema (vocal cord swelling), a vocal cyst, nodule or polyp. Do not delay getting to an ENT asap. (See * #1 above). A lump in the throat or a ball of mucous in the morning is a symptom of laryngeal reflux.

4. Do you wake up with a sore throat?

a. Is your apartment or house dry? (If you live in a cold climate, the air is most likely too dry. The ideal humidity for singers is 60%. Just boiling a 2 gallon pot of water in the air will raise the humidity level to around 50- 60% within 15 minutes)

b. Most occasional sore throats are from dehydration. Drink 6-8 glasses of water to ensure hydration and eat lots of fresh fruits and veggies with high water content like watermelon, bok-choy, celery, cucumber etc.

c. If you continually wake up with a sore throat and mucous filling your throat, you most likely have laryngeal reflux which is a problem associated with the stomach and diet. For best results see a naturopathic doctor or nutritionist who can get you on the right track towards healing. Taking anti-acids is not effective for treating reflux and only masks the symptoms. Start off by taking Pro-biotics (with acidophilus) to restore digestive health.

6 Things to Avoid List:

All of the things on this list weaken your immune system and contribute to vocal fatigue. See the Vocal Fit List below to get on the right track.

1. Processed foods

2. Smoke of any kind

3. Acidic foods ~ marinara sauce, red wine, alcohol in general, all fried foods, chocolate (especially milk or white chocolate), coffee, gum (especially mint gum), mint, citrus fruits (no OJ!)

4. Lack of sleep – 8-9 hours a night makes a world of difference in the singing voice!

5. Dehydration – 8-10 glasses of water a day improve range, tone & flexibility.

6. Talking over loud music or speaking incorrectly can ruin a singer’s voice.

The Vocal Health Checklist

Staying vocally fit is all about balance and prevention. Staying in balance and having a professional career are not always congruent or easy. Singers are “athletes of the small muscles of the voice and breathing”. Staying vocally fit has more to do with your body than you think! The health of the body is the health of your voice! Check out the suggestions below and add one or two to your daily list of “to do’s”!

1. Humidify the air with a humidifier or by running the shower. 60% humidity is the perfect climate. A quick fix is boiling a 2 gallon pot of water – will raise the humidity level to around 50- 60% within 15 minutes

2. Drink 8 – 10 glasses of water a day

3. Eat fresh fruits, vegetables and salads every day. Try to eat organic whenever possible. This raises your immune system and promotes overall health. Read “Eat to Live” by Joel Fuhrman (www.drfuhrman.com) ~ you’ll understand why! Re: dressings – use only olive oil or flaxseed oil as most other oils are carcinogenic. Also use natural vitamins and supplements to keep up your general health on a daily basis.

4. Drink herbal teas such as Throat Coat with licorice root and teas with marshmallow root (good for digestion). Honey Vanilla Chamomile is one of my personal favorites. Mellows me out just right before a show!

5. Do Yoga ~ Yoga gets the stress out of your body and helps to maintain a more flexible spine which improves overall health of the vocal instrument and prevents vocal injury. Singer practice yoga a minimum of 3-4 times per week to keep their voice and body healthy!

6. Get a professional massage at least once a month. Massages are not a luxury for singers! They are a necessity. Imagine an athlete never getting a massage? Same goes for singers. Massage will help keep your body freer of the tension that causes vocal fatigue and problems. See my article on Self-massage to learn how to apply massage to yourself!

7. Positive attitude ~ Staying positive is one of the most important ingredients for general health – particularly for singers. Stress and negative thinking will create tension at the vocal folds and contribute to fatigue and problems. Meditation for even 5 minutes a day will help to lift up your attitude and improve your mindset. Taking a “time-out” from stressful situations by taking a quick walk or watching a movie can help keep you on a positive path and help eliminate negative thinking.

Best of luck with your vocal health and prevention, I hope this helps you maintain or restore your voice and prevent vocal problems!