HCHS MUSIC DEPARTMENT
Vocal Health
Health Tips
- Drink water to keep your body well hydrated, and avoid alcohol and caffeine. Your vocal cords vibrate very fast, and having a proper water balance helps keep them lubricated. Important note: Foods containing large amounts of water are excellent hydration-conscious snacks, including apples, pears, watermelon, peaches, melons, grapes, plums, bell peppers and applesauce
- Allow yourself several "vocal naps" every day, especially during periods of extended use. For instance, teachers should avoid speaking during the breaks between classes and find quiet ways to spend the lunch hour rather than talking in a noisy staff room with colleagues.
- Don't smoke, or if you already do, quit. Smoking raises the risk of throat cancer tremendously, and inhaling smoke (even secondhand smoke) can irritate the vocal cords.
- Don't abuse or misuse your voice. Avoid yelling or screaming, and try not to talk loudly in noisy areas. If your throat feels dry or tired, or your voice is getting hoarse, reduce your voice use. The hoarseness is a warning sign that your vocal cords are irritated.
- Keep your throat and neck muscles relaxed even when singing high notes and low notes. Some singers tilt their heads up when singing high notes and down when singing low notes. "The high notes are on the ceiling and the low notes are on the floor," Rosenberg says. "Over time, you'll pay for that"—not just with strained vocal muscles but also by causing future limits on the vocal range.
- Pay attention to how you speak every day. Even performers who have good singing habits can cause damage when they speak. Many skilled singers don't continue their healthy habits when they speak; indeed, says Herseth, "many people—including singers—should have much more breath flow when they speak."
- Don't clear your throat too often. When you clear your throat, it's like slamming your vocal cords together. Doing it too much can injure them and make you hoarse. Try a sip of water or swallow to quench the urge to clear. If you feel like you have to clear your throat a lot, get checked by a doctor for such things as acid reflux disease, or allergy and sinus conditions.
- When you're sick, spare your voice. Don't talk when you're hoarse due to a cold or infection. Listen to what your voice is telling you.
- When you have to speak publicly, to large groups or outdoors, think about using amplification to avoid straining your voice.
- Humidify your home and work areas. Remember, moist is good for the voice.
Singing: What to Eat & Drink
Everybody has different sensitivities, so you'll need to experiment with different foods and see what works best for you. Here are some guidelines:
When to Eat
Think of yourself as an athlete and eat that way: an athlete wouldn't stuff herself with food just before running the mile and neither should you. A full stomach inhibits the movement of the diaphragm-you'll have difficulty taking in full breaths and you'll be prone to burping. Don't starve yourself, either--singing is hard work, you need fuel. A normal meal an hour or two (two is better) before a singing session works best. If you need to eat between sets go for non-bulky, easy to digest food. Before a show I like eggs--high protein, low density.
What Not To Eat Or Drink Before Singing
What's Soothing To The Throat
Licorice tea or candy (experiment with this, some people get an uncomfortably speedy buzz from licorice), baking soda or salt water gargles (see below), honey, sugar lozenges, steam, certain herbal teas -- which teas to drink varies from person to person so experiment.
What Helps To De-Gunk The Throat
You've probably heard that honey/lemon/and hot water are helpful if you have mucous in your throat. But remember that lemon is drying so don't overdo it. I prefer gargling, here's the best way: If your throat feels gunky and/or irritated: mix 1/4 teaspoon baking soda + one cup warm water. Take a small amount of fluid in your mouth and gargle at a high pitch-this causes your vocal cords to contract and rise closer to where you are actually gargling (your epiglottis will prevent the fluid from actually reaching your vocal cords). Spit and repeat several times.
Allergy Relief
Pollen season or other allergies hit, you get rear-nasal drip, and it drips down to your vocal cords and irritates them. Prescription allergy medicines can overly dry out your cords. Instead, clean out your nose with saline then line it with vaseline or its equivalent. This prevents the allergens from getting into your system and setting you off. This won't help after an allergic reaction, but do it first thing in the morning as a preventative measure during allergy season.
Everybody has different sensitivities, so you'll need to experiment with different foods and see what works best for you. Here are some guidelines:
When to Eat
Think of yourself as an athlete and eat that way: an athlete wouldn't stuff herself with food just before running the mile and neither should you. A full stomach inhibits the movement of the diaphragm-you'll have difficulty taking in full breaths and you'll be prone to burping. Don't starve yourself, either--singing is hard work, you need fuel. A normal meal an hour or two (two is better) before a singing session works best. If you need to eat between sets go for non-bulky, easy to digest food. Before a show I like eggs--high protein, low density.
What Not To Eat Or Drink Before Singing
- Foods that add mucous: milk, ice cream and other dairy products
- Foods that dry the throat: citrus fruits, alcohol
- Throat Irritants: Overly spicy foods, coffee
- Sodas and other fizzy drinks put lots of air in your stomach
- Ice cold anything: your throat will constrict. Warm water or herbal tea is best
What's Soothing To The Throat
Licorice tea or candy (experiment with this, some people get an uncomfortably speedy buzz from licorice), baking soda or salt water gargles (see below), honey, sugar lozenges, steam, certain herbal teas -- which teas to drink varies from person to person so experiment.
What Helps To De-Gunk The Throat
You've probably heard that honey/lemon/and hot water are helpful if you have mucous in your throat. But remember that lemon is drying so don't overdo it. I prefer gargling, here's the best way: If your throat feels gunky and/or irritated: mix 1/4 teaspoon baking soda + one cup warm water. Take a small amount of fluid in your mouth and gargle at a high pitch-this causes your vocal cords to contract and rise closer to where you are actually gargling (your epiglottis will prevent the fluid from actually reaching your vocal cords). Spit and repeat several times.
Allergy Relief
Pollen season or other allergies hit, you get rear-nasal drip, and it drips down to your vocal cords and irritates them. Prescription allergy medicines can overly dry out your cords. Instead, clean out your nose with saline then line it with vaseline or its equivalent. This prevents the allergens from getting into your system and setting you off. This won't help after an allergic reaction, but do it first thing in the morning as a preventative measure during allergy season.
Smoothie Recipes
|
Strawberry Banana
6 Frozen Whole Strawberries Half a Frozen Banana 1/2 Cup Strawberry Yogurt (or 1 Yoplait Yogurt Pack) 1/2 Cup Apple Juice Strawberry 10 Frozen Whole Strawberries 1/2 Cup Strawberry Yogurt (or 1 Yoplait Yogurt Pack) 1/2 Cup Apple Juice Mixed Berry 6 Frozen Whole Strawberries 2 Handful Blueberries 1/2 Cup Strawberry Yogurt (or 1 Yoplait Yogurt Pack) 1/2 Cup Apple Juice |
Pineapple Mango Banana
1 Handful Frozen Pineapple 1 Handful Frozen Mango 1 Frozen Banana 1/2 Cup Strawberry Yogurt (or 1 Yoplait Yogurt Pack) 1/2 Cup Apple Juice Strawberry Watermelon 6 Frozen Whole Strawberries 6 Frozen Watermelon Balls 1/2 Cup Strawberry Yogurt (or 1 Yoplait Yogurt Pack) 1/2 Cup Apple Juice |
Contact US
DirectorsAlex Grafton
Color Guard (740) 346-6140 |
Boosters
|