PROTECT your VOICE from the COLD!!

January 6, 2021

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PROTECT Your VOICE from the COLD!

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COLD TEMPS got ya down?! It’s easy to happen in these cold winter months. Wherever you live, aim to do all you can to prevent Jack Frost & Mother Nature from letting THEIR COLD impact YOUR VOICE.

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Dysphonia/hoarseness is more common in winter for several reasons—for one, we tend to be indoors more often. (But hey, for many that has been a theme for over a year now--#2020)…Sidenote: have you considered use of an air purifier? Super important for cleaning the inside air we are constantly breathing—from dust, mold, viruses, bacteria, dander, spores, smoke, chemicals, etc.). Back to winter & dysphonia though—low humidity & dry air (from central heat running & colder temps in general) reduce the fluidity of your mucus & also contribute to dehydration of the vocal folds (VFs). Also notice your skin, as it is more often “dried out” or flaky in the winter months. Dehydration negatively impacts body function but also reduces the ability of the VFs to vibrate efficiently & encourages the body to “work harder” for voice production. All too common upper respiratory infections & colds may also negatively impact the voice (throat clearing & VF/laryngeal irritation/swelling).

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TIPS TO REMEMBER:

*Try to breathe in through your nose instead of your mouth (as this humidifies the air allowing the air to “warm up” & become hydrated before reaching your larynx & respiratory tract/lungs; it also filters out germs & allergens)

*Wear a scarf & hat (the majority of body-heat loss occurs through the neck & head; your VOICE lives IN your neck—you should protect it from the cold air & reduce the amount of skin exposed to reduce heat loss)

*Stay hydrated (water, humidification, steam, ultrasonic nebulizer w/0.9% isotonic saline solution)

*Eliminate throat clearing/coughing (to prevent any irritation)

*Warm up your voice before use especially if outdoors

*Drink warm liquids/foods as they can feel soothing & relaxing to the laryngeal area (but avoid caffeine or alcohol)

*Make sure your heating vents, radiators, & or air filters are cleaned regularly to prevent a buildup of dust or allergens within your breathing atmosphere

*Be aware of the drying effects of some commonly prescribed medications (antihistamines, decongestants, nasal sprays, inhalers, etc.)

*If/when you use throat lozenges/cough drops, choose those WITHOUT menthol

*IMMUNITY! Protect yourself from getting sick, as we know many sicknesses affect the voice. Take vitamins, disinfect, wash your hands, & avoid being around others who are sick. Consider focusing on vitamin D. vitamin C (liposomal is even better than capsule), zinc, elderberry, amla berry, astragalus root, Echinacea, ginger root, garlic, licorice root, & oil of oregano.

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Protect your VOICE. PRIORITIZE your voice. Don’t let cold temps get ya down!

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