TRAVEL, LARYNGITIS, and Prioritize Your Voice!

The Week of Dec 20th BLOG:  

TUESDAY TOSS UP: TRAVEL!!!!

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On this (FIRST!) #tuesdaytossup, I wanted to highlight the importance of being aware of the effects of TRAVEL on your VOICE (AND body… and health). It is likely many of us may be traveling over this week and next to celebrate Christmas, New Years, and the general holiday season...(this year has flown SO FAST!)…SO read below for some Tuesday tips:

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SLEEP schedules can be dramatically impacted related to travel—long plane or car rides and changes in time zones play a big role in this. Try your best to sleep while traveling (if you’re able!) and attempt to maintain your normal nightly ritual bedtime “routines”. Warm up your voice gently to avoid pushing the voice later on. Fit in vocal “resets” as needed throughout the travel days. Cool down your voice before bed (especially if you’ve been using the voice extensively talking or projecting to others at a get-together or singing holiday songs)!

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We sit for long periods of time (depending on the flight or car ride length, the number of layovers, etc.), and our body (and voice!) can become stuck in one position, hold tension, and/or just experience a reduced freedom and movement. Take consistent opportunities to stand up, stretch, and/or walk every hour or two. Monitor your head/neck alignment while sitting for extended periods, especially if/when doing work at a computer or sleeping in sub-optimal positions while riding in a plane or car. Fit in some semi-occluded vocal tract exercises intermittently to keep your voice moving in a healthy way and encourage healthy vibration of the vocal folds.

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Keep in mind that temperatures and humidity levels can vary widely from location to location as well as from vehicle to plane etc., and dry COLD air can negatively impact hydration/irritation during this winter season in general. Knowing that a plane is a very (vocally) drying environment, try not to talk much (enjoy some vocal napping time!) & avoid breathing through the mouth (it is drying & exposes you to laryngeal irritants, etc.). Stay HYDRATED & prioritize water intake (at least half your body weight in ounces is a good goal). There is a device called a Humidiflyer (a humidification device you can wear ON the plane, especially if you are a performer and want to have a ready-to-go voice when you land). Consider a portable humidifier you could put in your room wherever you land (hotel, grandma’s house, etc.). Take your @vocalmist with you for some immediate and direct VF hydration.

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Also it’s super important to keep your IMMUNE SYSTEM in top shape. If you’re not already, consider taking immunity-related supplements to strengthen your body’s ability to fight allergens, upper respiratory related viruses, and any other contagious sicknesses that could negatively impact your health/wellness. Also remember the importance of nutrition and exercise. The healthier your BODY is (diet/nutrition, supplements, movement/fitness, mindset), the healthier your VOICE will be.  I prioritize taking nutritional supplements daily including: D3, Essential C complex, adaptogens for brain health, probiotics, collagen, and an organic immunity supplement (with astragalus, amla, ginger, echinacea root, oregano leaf, licorice root, garlic bulb, & elderberry ).

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Navigating these travel effect variables can be challenging but if you are AWARE and prepared ahead of time and approach your travel with a proactive mindset, you are far ahead of the game—physically and vocally!

HUMP DAY HEALTH:

Laryngitis…What You Need to Know

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On this (FIRST!) #humpdayhealth post, we are going to revisit LARYNGITIS as I’ve heard quite a few people with it recently…and it’s possible temperature changes, travel, and upper respiratory infections can wreak havoc on the voice. And check out yesterday’s #tuesdaytossup post on TRAVEL if you haven’t yet!

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Laryngitis is an inflammation or swelling of the larynx (voicebox) from overuse, irritation, or infection; the most common cause is a viral infection (think: cold, flu, bronchitis, upper respiratory infection, etc.). HELLO TEMPERATURE CHANGES… Happy Winter…it’s December 22^nd and we’re officially there! Laryngitis is actually very common, spreads easily, and can be acute (lasting a short time) or chronic (ongoing). The most obvious symptoms are dysphonia (hoarseness) and even aphonia (loss of voice).

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Acute laryngitis should resolve on its own with the management of the virus likely causing it, and it’s a good idea to reduce and monitor your voice use during this time of healing (REST YOUR VOICE! VOCAL NAPS!).  Reduce your volume and reduce the time you speak overall (if you must talk for work etc.), and if you need to speak to large groups, make sure you use some type of amplification.  The vocal folds are likely very irritated/inflamed and may not vibrate efficiently; therefore, voice use may cause further irritation to the vocal fold tissues and possibly even cause you to use muscle tension for voice production since the vocal fold vibration will likely b impaired. Repeated over time these muscular patterns can become habituated into muscle memory, so it’s a good idea to not even let there be a chance of this happening. Be proactive by advocating for your voice at work, in social settings, and at home.

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Other tips include increased hydration: WATER water water, LOTS of fluids (but avoid caffeine and alcohol), steam inhalation, humidification, and ulstraonic nebulizer use with 0.9% isotonic saline solution. Helloooo @vocalmist.  Also be sure to STOP any throat clearing or coughing behaviors (as these will further irritate the already inflamed vocal fold tissues) and consider using throat lozenges (non-mentholated) or hard candies to stiulate saliva swallowing and reduce the urge to throat clear/cough.

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If the laryngitis is chronic, treatment is aimed at targeting the underlying condition which may include inefficient vocal use patterns, reflux, smoking, alcohol use, work-related voice use, excessive vocal demand, chronic cough, and/or too high of a vocal dose respective to vocal nap (recovery) time. Consider VOICE THERAPY—it works!

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If your laryngitis lasts longer than two weeks, it’s a good idea to get “scoped” by a medical professional who specializes in voice.

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AND amp up your immunity and PROTECT those vocal folds! If you notice the first signs of laryngitis, be sure to recognize and respond right away! 

PRIORITIZE YOUR VOICE!  

MERRY CHRISTMAS VOXFIT® FAM! Wishing YOU a very MERRY, happy, healthy, and wonderful Christmas and holiday season!!! I hope you find time to feel the JOY of this season and share it with others. It's also a GREAT time to prioritize your voice!!! #prioritizeyourvoice #pyv ... So far the past two days, I've been singing Christmas songs (#makeajoyfulnoise), PRIORITIZING SLEEP (wow it's been so nice to have time for sleep!!), continuing to stay active (#theresalwaystimetoworkout), AND staying hydrated!! How about YOU?!

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EVERY Friday, let's create a vocal health and wellness movement to encourage everyone to PRIORITIZE THEIR VOICES!!! Tag @voxfit_ and use #prioritizeyourvoice to share the VOICE motivation with others! #inspireothers 

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Sending lots of voice love to you and yours this holiday season! 

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