Authors : Lília Mendes Ferraria and Nuno Silva The voice is part of our identity, reflects our personality, allows us to communicate with the world and gets us closer to others, even by virtual ways. 16 measures to protect your voice To protect your voice, you should take specific care regarding voice itself, but also regarding the environment it is exposed to and the habits of life. Cares regarding the voice Stay hydrated: drink at least 2 litres of water per day; Avoid talking loudly and in noisy environments; Articulate words well; Avoid throat-clearing; Do vocal rests: 15-20 minute periods of silence, 2-3 times a day; Speak in an adequate tone, not too high-pitched, not too low-pitched; Avoid tension in the face, neck, and shoulder muscles. Cares regarding the environment Avoid sudden changes in temperature; Avoid air-conditioned environments; Avoid talking in very dry environments. Cares regarding habits of life Do not smoke; Avoid caffeine and alcohol; Avoid drinks too cold or too hot; Have a balanced diet; Rest adequately; Maintain a correct body posture. 16 exercises to improve your voice To take care of the voice you should also to train it. Do these exercises regularly: Do rotating movements of the shoulders back and forward; Raise your shoulders and keep them up exerting strength, for about 10 seconds, then lower them slowly; Raise your arms towards the ceiling, keep them up for 5 seconds, then lower them slowly; Slowly mimic the movements of the head saying yes, no and maybe; Vibrate your tongue (TRRRRRRR); Vibrate your lips (BRRRRR); Make exaggerated movements of mastication, producing the sound MMMM; Produce continually and rapidly the sounds MÃ NÃ NHÃ, during expiration; Inhale through the nose, hold your breath for 2 seconds, then exhale the air through the mouth; Inhale through the nose and exhale while producing the sound SSSSS, until you have no air left; Inhale through the nose and exhale while producing the sound ZZZZZ, until you have no air left; Inhale through the nose and exhale while producing the sound FFFFF, until you have no air left; Exaggeratedly articulate the sounds PRA TRA KRA and repeat the process for all vowels; Gargle with water; Repeat tongue twisters well articulating them; Yawn to relax. 16 truths and myths about the voice When the voice is much used daily, hoarseness is a natural consequence MYTH It is not normal for the voice to get hoarse or tired, even when used frequently. If that happens, there may be a problem in the vocal cords due to an incorrect use of the voice. All teas are beneficial for the voice MYTH Not all teas are beneficial for the voice. Teas containing caffeine (like black tea, white tea, and green tea) dehydrate the vocal cords, leading to a greater effort in the vocal production and, consequently, to vocal disorders. To have an incorrect posture may have negative impact on the voice TRUTH A bad body posture may influence the quality of the voice, due to a higher tension on vocal muscles, which can lead to an improper functioning of the vocal cords and, consequently, to alterations in the voice. Diet impacts the voice TRUTH There are foods that are beneficial and others that are damaging for the voice. The effects of foods on the voice are indirect, since only the air passes by the larynx and the vocal cords. Foods that have beneficial effects : Water, that hydrates the body, including the vocal cords, enabling them to better vibrate, which reduces effort and enhances vocal performance; Apples, that help cleaning the mouth and pharynx, enhancing vocal resonance; the movement of masticating apples relaxes the musculature responsible for the articulation of words. Foods that have damaging effects : Coffee, sodas, chocolate, fatty or seasoned foods, that cause heartburn and/or laryngopharyngeal reflux, leading to irritation of the larynx and vocal cords. When we are hoarse, we should whisper to spare the voice MYTH Whispering may damage the larynx, due to the tension required to block the natural sound of the voice. It is preferable to speak in a lower tone and slower, opening well the mouth. Smoking is damaging for the voice TRUTH Smoking is one of the major causes of lesions in the larynx. It irritates the tissues leading to behaviours that are damaging for vocal health, and increases the probability of voice problems, including larynx cancer. Alcohol consumption does not influence the voice MYTH The excessive consumption of alcoholic drinks leads to a reduction in the larynx sensitiveness, diminishing the control of the voice and increasing the probability of voice abuse. Furthermore, it potentiates laryngopharyngeal reflux causing irritation of the larynx. The hours slept per night influences the voice TRUTH To sleep insufficiently causes body and vocal fatigue, affecting the quality of the voice. Voice does not change with age MYTH Just like our body suffers changes, our voice does too. Over the course of life, the voice changes with the hormonal, anatomical and physiological alterations. The voice also changes with the emotional state. It is natural for a teacher to be hoarse MYTH Hoarseness is a very common problem among teachers. But it is not normal. Hoarse or tired voice is a sign of a problem in the vocal cords or an incorrect use of the voice. The voice we hear recorded is different from the natural voice TRUTH When we hear our voice every day, we receive information by air (the sound of the voice by air) and via the bones (by the vibration of the bones in the body). When we hear it on a recorder, we only receive information by air. This is the closest to how the others hear our voice. Some diseases affect the voice TRUTH The loss of voice or hoarseness may be symptoms of a more serious health problem, such as Parkinson disease or depression. Not always a voice problem has its origin in the vocal cords. Hoarseness may be a sign of cancer TRUTH Larynx cancer generally has for sign a hoarseness lasting for over 15 days. Therefore, a prolonged hoarseness should be evaluated by an otorhinolaryngologist. It is necessary to clear the throat to clear the voice MYTH Insistent throat-clearing may be a sign of a voice problem, allergy, rhinitis, or sinusitis. Throat-clearing corresponds to a hard friction of the vocal cords and may irritate the larynx even further. When there is an insistent throat-clearing, an otorhinolaryngologist should be consulted to identify its cause. To project the voice and to speak loudly are the same MYTH To speak loudly or to shout with excessive effort is damaging for the voice. To project the voice is to speak loudly, but with a technique, control, and quality, without overstressing the vocal cords. To sing damages the voice MYTH There is no problem whatsoever in singing with a natural voice. The problem occurs when we try to imitate professional singers and situate our voice in an inadequate tone. 16 warning signs Be alert to these signs. When identified, look for professional help. Hoarseness lasting for more than 2 weeks; Loss of voice without a flu scenario associated; Throat-clearing; Pain or tension speaking; Throat burning; Inability to maintain the voice for long; Effort talking; Vocal fatigue; Alteration in the vocal pattern; Voice failures; Difficulty in maintaining the voice volume; Sensation of a foreign body in the throat; Dry and persistent cough; Difficulty reaching high-pitched tones; Worsening of the voice by the end of the day; Need to resort frequently to pastilles and drops to enhance the voice. Who are the professionals that take care of the voice The medical evaluation by an otorhinolaryngologist and the evaluation by a speech therapist are complementary, in the case of voice problems. The physician makes the diagnosis and guides the resolution of the problem, be it with medication, surgery or specific therapy; The speech therapist evaluates the vocal behaviour, carries out phonetograms and an acoustic evaluation, and defines the necessary procedure in this area, regarding orientation, enhancement and training of the voice. Meet the othorhinolaryngology and speech therapy teams from Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
