Voice hygiene is a set of behaviors that we must follow in daily life to make our voice healthier. Thanks to these behaviors, we can prevent damage to our voice or ensure that we encounter fewer voice problems. Complying with voice hygiene helps to achieve a healthy voice as soon as possible, even if there is a problem with the voice.
Some important points about voice hygiene are as follows:
• Voice Consume 10-12 glasses (2 liters) of water a day for your health.
• Avoid frequent throat clearing and severe coughing.
• Stay away from cigarettes and other tobacco products (hookah, cigar, electronic cigarette). (Remember that long-term use of cigarettes and other tobacco products can lead to cancer in the vocal tract.)
• Stop drinking alcohol or consume less, try to drink plenty of water when you drink alcohol.
• Avoid drinks containing caffeine (coffee, black tea, Do not consume too much or too often (green tea, cola, etc.). These drinks not only do not meet the fluid needs, but also cause water excretion from the body.
• Stay away from acidic, gassy, excessively fatty and spicy foods that may cause reflux.
• Do not eat or drink shortly before going to bed at night, Eating before going to bed negatively affects your voice quality by causing reflux.
• Do not wear belted or tight clothes that will squeeze your abdominal area.
• Sleep regularly and for sufficient time.
• Avoid excessive stress, stress affects the larynx. and causes tension in the vocal cord muscles, disrupting your vocal health.
• Make sure your home and work environment stays humid.
• Do not hold your breath while talking, breathe regularly.
• Speak using diaphragmatic breathing. Diaphragmatic breathing is a breathing method that can be easily learned through sound therapy. • Stand upright to use correct breathing. Do stretching and relaxation exercises for your head, neck and back area regularly. Avoid conversations. • Many medications (hormones, painkillers, flu medications, herbal medications, etc.) have negative effects on your voice. Consult your "voice doctor" about the medications you use.
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Additional information that may be useful for vocal hygiene in performing artists
• Water is indispensable for the health of the vocal cords. Make sure you consume enough water daily (you should consume AT LEAST 10-12 glasses of water a day.)
• Keep the environment where you live, sleep and, if possible, perform, moist. Humidification is essential for clear voice production and a beautiful voice.
• Do vocal exercises regularly. ALWAYS apply voice warming exercises before the performance and voice cooling exercises afterwards.
• Do not consume alcohol the day before the performance, stay away from excessive physical activities (heavy sports, sexual activity, etc.).
• It will accelerate your blood circulation on the day of the performance. Do exercises such as walking, jogging, head-neck-back physical exercises.
• Stay away from fatty and spicy foods and do not drink alcohol a few hours before your performance.
• Be sure to visit the venue and stage where you will perform beforehand. Check.
• Make sure that there is technical equipment (such as a monitor, headphones, etc.) in the environment where you will perform. It may cause increased secretion on the vocal cords in users, so be careful.
• Exercise regularly.
• Avoid making noise while exercising.
• If you have stage anxiety, consult your doctor before using medication for it.
• If you have allergies, be examined by an ear, nose and throat specialist at regular intervals.
• Even if you do not have any complaints, be examined by an ear, nose and throat specialist at regular intervals for your vocal cords.
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