STEP 1: DRINK LOTS OF WATER

Water is soaked up by your major organs first-your vocal folds are last on the list.

Drink heaps!

Water at room temperature is best. Most physicians recommend at least 2 litres per day.

Juices or herbal teas are okay too. Be aware that drinks with caffeine such as tea, coffee and cola drinks, dehydrate instead of rehydrate.

STEP 2: USE SUPPORTED SPEAKING VOICE

You have only ONE voice and you use it for both speaking and singing. Use the same supportive muscles for speaking as you do when singing (see a singing teacher or speech pathologist to learn this technique and others to speak correctly)

Those who use their voice lots e.g. schoolteachers, hairdressers, aerobic instructors, preachers may experience vocal fatigue during a working day.

Sucking on Jols (preferably citrus flavour) or Zeros (with no menthol or eucalyptus - check label!) will give the voice a lift to get through the day. Keep some on hand.

STEP 3: TAKE CARE OF ILLNESSES

You should not sing when you have a sore throat. However, providing you aren't bed-ridden or contagious, you don't need to miss lessons or rehearsals-just don't sing, or if possible apply 'marking'.

There are many things involved in the singing process that do not require singing which can be covered in lesson if the voice is sore. At our Studio when this happens, we may cover the theory of music, sight reading, find new repertoire, practice harmony skills, cover microphone technique, or explain technique which you can practice later.

We also have air cleaners in every studio to prevent the spreading of germs. They also clean the air of the pollens that cause heyfever, ensuring a clean and pleasant learning and teaching experience.

Medications
Many over-the-counter cold and flu and prescribed medications contain agents that dehydrate mucous membranes.

While this may alleviate some of your cold symptoms, they also may dehydrate the vocal folds. Check with your doctor and use these medications judiciously.
Avoid throat lozenges with menthol and eucalyptus-check labels.

Swollen Vocal Folds
Hay fever, allergies, alcohol, smoking, passive smoking, drugs, asthma (Ventolin) and reflux can cause swelling of the vocal folds.

Often when viral bugs get you down, your vocal folds become swollen. You may notice this will make your voice deeper, huskier or hoarse. Some find it a novelty in having a "new voice".

However, it is important to treat your voice with some extra care when these illnesses occur:

• Be Quiet. During your illness, bear in mind that your vocal tissues are especially vulnerable to damage. Limit talking to bare essentials. When you do need to talk, do so softly and avoid shouting or screaming. Ideally, one day of rest for the voice per week is good for recuperation.

• Steam Inhalations increase hydration and help repair the voice: Boil plain water in a pot, remove from the stove and put your face in the rising steam. Gently inhale steam through your mouth. Take care not to scald your skin by leaning too close to the hot water. Tent a towel over your head to keep the steam from dissipating. No need to add eucalyptus as is commonly done. The steam gives the require effect we need.
• Avoid throat clearing and harsh coughing. This action can damage the delicate vocal fold tissues. Clear your throat with small gentle actions.
  

Clearing Mucus
Avoid harsh actions to clear your throat.

Avoid icy water as this can sometimes encourage mucus.

Try sipping warm-hot water to clear mucus. The traditional hot lemon tea and honey drink can help with easing the discomfort of a chest cough and sore throat, and help with the clearing of the mucus at the same time.

Dairy products can create mucus-try avoiding these to see if it helps.

Try the following "narium" recipe to break down mucus, prevent throat infections and promote good vocal health:

Narium

gargle for 5 minutes a solution of 1 ltr boiling water (cool it down) with:

• 1 tbspn of salt
• 1 tbspn of bicarbonate of soda

Frequency:

Five times a day when at its worse and when a throat infection appears to be coming on. Once a day to maintain good vocal health when needed.

STEP 4: BALANCE VOICE USE WITH VOICE RECOVERY TIME

The voice needs time to recover after speaking and singing.

You can do just as much damage speaking as you can singing, so it is important to care for the voice in this way when doing both.

Give your voice a break!
Some say if you've been talking for 2 hours, be silent for 2 hours.
Balance time of talk or singing with time of rest.

As a singer who is singing regularly and doing a lot of it, it is recommended you rest the voice for one day per week.

When you do need to talk, keep volume to a minimum and keep it 'supported' (see STEP 2: USE SUPPORTED SPEAKING VOICE)

Ultimately, you will learn to understand your voice's threshold and know when it has had enough. It it at this point we rest the voice.

Some tips:

• Turn down the TV or Stereo when speaking to family members at home
• Don't shout across the house to each other-go into the same room to speak to them
• If you are from a 'loud' speaking family, don't try and match their volume when everyone is at it!
• When at a pub or nightclub don't hold a conversation over loud music. If you can't be heard by the person you are talking to, move closer to them or go somewhere quieter e.g. outside. Bottom-line: have a good time but be careful to minimise the strain on your voice. Self-awareness is the key.
• Don't sing in full voice when it is not necessary especially for long periods of time. Get used to 'marking' when singing
• Have JOLS or ZEROS on hand to suck on, as these give the voice a pick me up! and a little more stamina (watch the labels-no menthol or eucalyptus)
• Don't shout at sporting matches, sports day and across the school oval to friends
• See your doctor if voice problems persist

STEP 5: SLEEP AND WELL-BEING

If you are unhappy or stressed, work through what is causing it because this can have an effect on your body.

Since your instrument, the larynx, is a part of your body, if your body is "run down" your voice can be affected.

Part of the process of looking after yourself is to get enough sleep and rest.

STEP 6: NUTRITION - EAT RIGHT

What affects your body affects your vocal folds. Try and include the five food groups including milk (be aware that dairy products may in some cases encourage mucus), meat, vegetables, fruit & grain, in your daily diet. Eat heaps of fruit and vegetables; 5-7 servings a day is recommended.

STEP 7: AVOID ALCOHOL

Alcoholic drinks dehydrate the body. If you choose to drink alcohol, replenish your body's hydration level by drinking extra water.

It is wise not to drink alcohol before or during a performance. Even though the body may be more relaxed, the larynx and brain also become too relaxed.

STEP 8: AVOID SMOKING

There is no question that smoking damages your vocal folds and lungs. It is one of the worst substances to inflict on your voice.

If you were to view a smoker's vocal folds you would find them coated with mucus-the body valiantly trying to protect them.

If you are exposed to passive smoke, breathe in as much fresh air when possible. (The same applies to those who are in an air conditioned environment).

In short: don't smoke-and avoid passive smoking whenever possible.