dfry Like it or not, your body is your instrument. You cannot put it away in a case for safekeeping.

It is exposed to all kinds of elements, good and bad, in a daily routine. You are the only one responsible for taking take care of it even when its no fun. Its also no fun to get sick. !esides how lousy you feel when you are ill, youll feel even lousier having to miss the financial income from a "ob you couldnt do because you couldnt sing. #ometimes singers will ask $hy does my voice feel tired or sore after singing% &his might come from improper singing techni'ue or over use of the voice, which may lead to more serious vocal conditions beyond simple fatigue. #inging is like the (lympics of speaking. If a marathon runner trains the body for years before attempting to run )* miles, why would anyone expect not to feel sore vocal muscles "ust "umping into singing for an hour or more without warming up and taking care of the body, the instrument. &he vocal apparatus, made of muscles, goes through the same thing as an (lympic marathon runner. It needs to be warmed up and trained properly in advance as well as cooling down after use. !ut beyond good vocal techni'ue there are many more things a singer needs to do to take care of the voice. +ere are some tips for good vocal health to keep your personal, delicate instrument running lifes marathon smoothly well into the golden years. &he body needs four things to function, number one is rest, then air, water, and food for fuel.

&his one should be easy but in our busy routine its often neglected. &he body needs six to eight hours of uninterrupted sleep a night. &he muscles are the last things to shut down and heal and they do this only at level four deep sleep. &ake short naps during the day. -ace yourself during rehearsals. $hen a person is having serious vocal problems, sometimes, complete vocal rest is re'uired. &his includes talking 'uietly and less than usual if at all. .o singing, shouting or laughing, whistling or loud whispering. /ll of these use the vocal folds and they need to rest.

&he instrument needs oxygen for fuel and without air there is no sound. !reathe, breathe, breathe properly and deep breathe. 0xercise1 $alk briskly 23 4 *3 minutes a day or dance around to your favorite music for 53 to 56 minutes. 7ance is good exercise but not necessarily ballet. Its posture works against correct singing posture. #wimming is good but use earplugs to avoid ear infections. /void running and power walking in areas with traffic. 8unning and aerobics causes high chest breathing instead of low

abdominal breathing and you are taking in a high level of carbon monoxide and other toxic fumes. 0xcessive weight training may cause neck and abdominal muscles to become too tight thereby causing limited range, decreased lung capacity and diminished chest resonance. Ideally you want the muscles toned, not tightened.

&he vocal folds primary purpose is to protect the lungs9 secondarily they were developed as the source of the voice. 0veryone knows that it is more difficult to speak or sing when the throat feels dry. 7ehydration is the enemy of the vocal folds and the body in general. !y the time you feel dehydrated, its already too late. $hen the body is well hydrated our concentration is clearer, muscles work easier and the vocal folds will be nicely lubricated with a thin slippery mucous to cushion them when they vibrate. &he vocal folds are tiny bands of muscle covered with a fold of tissue that absorbs the impact of hundreds of vibrations a second1 :eeping the vocal folds healthy and well lubricated is the most important thing we can do for our instrument. &he greatest defense against colds is keeping your vocal tract moist. It is lined with mucous membrane that produces moisture. ;icroorganisms that land on the membrane stick to the wet surface and are carried away on the stream of moisture. If the membrane is dry, the particles can launch their attack, irritating body tissue. Your body needs water to keep these tissues moist. +ere are some things to do to keep from robbing them of necessary moisture. +ydrate, hydrate, and hydrate1 7rink lots of filtered water and distilled water. 7istilled water with electrolytes like #mart $ater helps to flush out toxins and replenish electrolytes lost in performances or workouts. 7ehydrating beverages that contain caffeine work as a diuretic plus they make you "ittery, not good before a performance. <offee, black tea, sodas, alcohol are the worst offenders. ;ake sure you drink plenty of water to compensate if you absolutely must indulge. /lcohol also has a bit on an anesthetic effect lessening the awareness or sensations of the feelings in your throat, not to mention your mind. 7rink room temperature water and not too hot herbal tea such as #lippery 0lm, &hroat <oat, or <hamomile. /void mint drinks and menthol lo=enges or vapors, its drying. >lycerin4 based lo=enges are good to keep the vocal cords moist. !ut if you have the serious case of phlegm, ;ega=one or ?ocal=one lo=enges or 8iccola lo=enges mint free. @nless you want to belch your way through a song, avoid carbonated beverages especially "ust before singing. #team your voice and respiratory system in the shower or steam room. You can make your own mini4steam room by boiling water and place a towel over your head to breathe in vapors. !e careful not to burn yourself. &he steamy shower is a great place to loosen up your "aw and voice with easy exercises like slides on oo vowel and humming. /void the sauna. It is too drying. #team lightly after your body and vocal workout or gig. !ring a small ultrasonic, mold4free vapori=er on the road or run the shower with the bathroom door open for a while, but dont set off the fire alarm1

<ertain foods and beverages cause dehydration and over production of mucous. <ontrary to popular belief, food and drink does not touch the vocal folds on their way to the stomach. If your body is low on fluid, salty or spicy food in the stomach will divert this fluid from all your tissues and send it to the stomach. Its wise to avoid spicy food especially before singing and before sleeping. #ometimes nodes or calluses on the folds may come from acid4reflux disorder. /cid4reflux disorder is when the esophagus spincter doesnt close properly and stomach acid backs up setting up the perfect environment for the creation of nodes. #ee a doctor who usually prescribes -rilosec or similar prescription drugs. /lso, dont eat late at night. #leep with head elevated slightly. If you have this problem, avoid spicy acidic type foods altogether. ;ilk and milk products are nutritious but cause more thickened mucous in your throat. (range "uice and tomato "uice is also big phlegm and acid producers. In general, it is very important to eat balanced meals avoiding the heavy meal, especially before you sing. 0ating five smaller meals throughout the day is ideal. Its important your blood sugar level remains within an even range throughout the day for maximum energy and concentration. Your brain needs the right amount of blood sugar to function well.

<hronic hoarseness and diminished range are two symptoms of vocal trouble. &here are many other manifestations of vocal problems beyond the scope of this information that only a physician can diagnose and remedy. -olyps, nodules or cysts Asolid or fluid4filled thickeningsB or contact ulcers or granulomas Airritation on the posterior vocal cordB, hormonal or nervous system abnormalities may contribute to chronic hoarseness. /lthough this condition must be taken seriously, there is rarely a need for surgery until all other remedies have been exhausted. +oarseness and nodes may also come from singing with poor techni'ue or singing with an already irritated voice usually caused by smoke or other abuse or singing with a lot of post4nasal drip or singing on a bad cold. #inus or bronchial infections, allergy or asthma may also contribute to chronic hoarseness. <ommon hoarseness is acute laryngitis usually caused by a viral infection Acold B and should be treated with voice rest, plenty of fluids, and avoidance of aspirin4containing products. &hey dilate the capillaries that supply blood to the vocal folds. &he thin walls of the swollen capillaries can rupture and hemorrhage. <omplete voice rest and immediate consultation with your otolaryngologist is necessary if this happens. If you can and need to, take acetaminophen to reduce fever and relieve aches. /void throat sprays that interfere with the normal sensation of pain or discomfort, giving you a false sense of security and allowing you to further in"ure yourself. /void antihistamines and other drying decongestants. If you must use one, use a low dose and drink plenty of water. /void yelling, screaming, or over pro"ecting, especially in dry climates. #moking cigarettes or mari"uana is not recommended for many reasons. Cor the singer, the harsh hot smoke dries the cords and causes them to become inflamed and not stretch. &he cords need to stretch, especially in the extreme registers. #inging under these conditions can have a damaging effect on the delicate mechanism. #econdary smoke is also not recommended.

#ometimes chronic symptoms can come from exposure to toxic mold and chemicals. /void living, working, and rehearsing in any moldy or musty smelling environment. If you see it or smell it, get out of there as fast as possible. >et the air conditioner in your car treated for mold. !esides causing a host of symptoms like allergy, asthma, headaches, deep fatigue, and mold growing in the lungs making it difficult to breathe, it significantly lowers the immune systems disease fighting :iller &4<ells. / trip to the toxicologist who knows how to treat toxic mold exposure is a must. /void clearing your throat or coughing unless you absolutely have to. &he cords are banged against each other with considerable force. Learn to sip water every time you feel the urge to cough. You can also try letting any mucous blow off the cords as the folds vibrate by loudly whispering huh once or twice. !ut if you have laryngitis, swelling of the folds, avoid whispering or trying to talk at all. If you must, use a high 'uiet pitch like a childs voice with very light production of air. @se a light amount of easy oo warm ups and slides. !e careful with singing in the car, as there is dry air, loud ambient noise, carbon monoxide gases, and poor posture for singing. .ever sing full voice at the rehearsal or sound check. $arn the sound person ahead of time that you will give them only a few minutes of full voice towards the end of the sound check. :eep a scarf or wrap around your neck. 8ehearsal halls are cold and drafty. :eep your neck and shoulders warm at all times. $ear a mask if you are sick and have to travel. Dapanese do this as a matter or courtesy. -lus it keeps your passages moist. 0motional stress can also contribute to vocal problems. &he adrenaline edge that gives that burst of energy before performing also works to dehydrate the body by activating the fightEflight syndrome which flushes fluids from your system. /void telephone conversations and other stressful social interaction "ust before singing. &o clean your system from toxins, a regular regimen of the 7etoxing +ydro&herapy !ath may be helpful. #oak for an hour in water at 533 to 53) degrees and drink a half4gallon of distilled water throughout the hour. +owever, it is wise to avoid the big detox of any kind "ust before singing. 7o this during a time when you are not working and can relax. Your body will not have the energy it needs to sing properly. 7ont talk or sing in the low humidity environment of an airplane and drink only water during the flight. :eep your resistance up. $ash hands often and keep them away from your face especially when meeting a lot of people during promotional and performance appearances. &he following list of supplements and medications are also recommended. &here are probably some others but these I have personally used with much success. (scillococcinum F homeopathic that activates :iller &4cells. &ake when exposed to someone with a coldEflu. &ake upon boarding airplane. &ake the minute you feel like you are getting sick. 7oesnt work if youre already sick. ;>. 2 F :iller &4cell booster <o40n=yme G53 F bodys catalyst for immune system, also a supplement

?itamin < up to 53,333 units a day or as tolerated by bowels F vitamin supplement for immune and other systems Hinc F mineral supplement for immune system 0chinacea F herbal supplement for immune stimulating the immune system during a cold or flu >olden #eal F herbal supplement for assisting respiratory function during a cold or flu /ntioxidents Hycam nasal gel formula for allergies and formula for colds #inus 8inse by .eil;ed -roducts, Inc. www.nasalrinse.com, IJJ4KJJ4I*22 Aabout L55 and lasts for monthsB F keeps post nasal drip away by washing away excessive mucus and the irritants thus reducing the inflammation of the mucus membrane so normal mucosa will fight infections and allergies better. >argle with warm water and salt for minor sore throat. Camvir F prescription anti4viral /ntibiotics F prescription antibacterial for bacterial infection like strep or staph infections +umibid A>uafenissenB F prescription mucous thinner with no side effects

7ont forget to protect your hearing. /void loud volume and length of exposure to it. @se plugs if you have to. /lways consult with a great otolaryngologist or speech4language pathologist. &he otolaryngologists are physicians who speciali=e in treatment of ear, nose and throat problems. #peech language pathologists can evaluate your voice and recommend a course of voice rehabilitation. Cind the best that speciali=e in treating professional singers. .ot all do. #urround yourself with only the best professionals, including the voice teacher.

/dditional reading F The Journal of Singing, published by the .ational /ssociation of &eachers of #inging. ?aluable articles on vocal health and the latest research in vocal science. Cound in libraries and online www../&#.org. $ake Corest @niversity <enter for ?ocal 7isorders www.thevoicecenter.org Dohns +opkins and other reputable medical establishments you can get information from on line. 7r. 8obert &hayer #ataloff in -ittsburgh, -/. has a famous national medical center for diagnosis and treatment of vocal disorders. )5646K6422)) phone, )564JM3455M) fax.
N)33) 7arlene :oldenhoven