VOICE DISORDERS

Vocal hygiene refers to a set of daily behaviors aimed at keeping our voice healthy. By following these practices, we can prevent damage to the voice or reduce the risk of developing voice problems. In the presence of a voice disorder, adhering to vocal hygiene practices helps restore a healthy voice more quickly.

Important Vocal Hygiene Tips

• Drink 10–12 glasses (2 liters) of water daily for vocal health.
• Avoid frequent throat clearing and forceful coughing.
• Stay away from smoking and all tobacco products (hookah, cigars, electronic cigarettes). Remember that long-term use of tobacco can cause cancer in the vocal tract.
• Avoid or minimize alcohol consumption; if drinking, ensure adequate water intake. 
• Limit beverages containing caffeine (coffee, black tea, green tea, cola, etc.) as they promote fluid loss.
• Avoid acidic, carbonated, fatty, and spicy foods that can cause reflux.
• Do not eat or drink shortly before bedtime, as late meals may cause reflux that negatively affects voice quality.
• Avoid tight clothing or belts that compress the abdomen.
• Get regular and sufficient sleep.
• Minimize stress, as it causes tension in the larynx and vocal cord muscles.
• Keep your living and work environments humid.
• Do not hold your breath while speaking; breathe regularly.
• Use diaphragmatic breathing when speaking; this technique can be easily learned through voice therapy.
• Maintain proper posture for optimal breathing. Regularly perform stretching and relaxation exercises for the head, neck, and back.
• Avoid prolonged speaking.
• Do not speak in a loud voice or whisper.
• Avoid speaking for extended periods in noisy environments.
• Many medications (hormones, painkillers, cold remedies, herbal products, etc.) can negatively affect the voice. Always consult your voice specialist regarding your medications.

• Keep the environment where you live, sleep, and ideally perform, humid. Proper humidity is crucial for producing a clean and pleasant voice.
• Perform regular vocal exercises. Warm up your voice before performances and always cool down afterwards.
• Avoid alcohol consumption and strenuous physical activity (such as heavy exercise or sexual activity) the day before a performance.
• On performance day, engage in light activities such as walking or gentle exercise to stimulate circulation.
• Avoid fatty and spicy foods, as well as alcohol, a few hours before performing. 
• Always check the venue and stage beforehand.
• Ensure there is proper technical equipment (such as monitors or headphones) to hear yourself during the performance.
• Perform in the area of the stage with the best acoustics.
• Be cautious with dairy products, as they may increase secretions on the vocal cords in some professional voice users.
• Exercise regularly but avoid producing sounds while exercising.
• If you experience performance anxiety, consult your doctor before considering any medication.
• If you have allergies, see an ENT specialist at regular intervals.
• Even without symptoms, schedule regular ENT check-ups for your vocal cords.