Hi friends, my name is Shaindy Plotzker. I’m a professional singer who performs for women and girls, and I love getting to meet so many of you from all over the world, through music.
While my career is based on my voice, ironically, I don’t have it easy when it comes to vocal health. I actually have vocal nodules, little growths on my vocal cords, which has resulted in hoarseness, strained vocals, and at times, severe voice loss.
After struggling with losing my voice and being open about my experiences and remedies that work, I started getting calls from many people—many of them professionals—who face similar issues. This includes rabbis, lecturers, girls playing the main part in their school play, singers, even speakers who lose their voice right before a big presentation and have called me in a panic!
If that sounds familiar, you’re in the right place!
I remember how frustrating my vocal journey was at the start, and I’m so grateful to have learned many ways to heal the voice. Nothing makes me happier than sharing that information with others going through the same thing, so – here are some of my top tips to recover your voice, minimize discomfort, and maintain vocal health.
1. Get a Laryngoscopy to Identify the Root Cause
Before jumping into remedies, it’s essential to know why your voice is hoarse. Understanding what the root of the problem is will help you to develop and follow a treatment plan that makes sense for you, because everyone is different! I always suggest that you schedule a laryngoscopy with a qualified ENT (Ear, Nose, and Throat) doctor. This may sound intimidating, but it’s actually quite simple and non-invasive. The procedure involves numbing the inside of your nose and using a small (it’s tiny!) wire to inspect your throat. Think of it like getting a strep culture. Not too much fun, but it doesn’t hurt at all! By getting a clear view of what’s going on, you’ll be able to determine whether you have acid reflux, vocal cord nodules, enlarged turbinates or tonsils, a polyp, or just general inflammation. Once the cause is identified, you can focus on the right course of action to heal your voice effectively.
2. Avoid Acid-Inducing Foods
Certain foods are notorious for irritating the vocal cords and exacerbating hoarseness. If you’re experiencing inflammation or discomfort in your throat, I suggest avoiding the following:
–Coffee
–Chocolate
–Soda
–Spicy foods
–Tomato-based foods (such as ketchup or pasta sauce)
–Fried foods
These foods tend to trigger acid reflux, which can worsen hoarseness. (It’s a real shame, because matbucha is my all time favorite, and I sadly have to avoid it alllll the time.) Even if acid reflux isn’t the root cause of your hoarseness, cutting back on these items can help reduce irritation and give your vocal cords time to heal.
3. Soothing Gargle for Inflammation
A simple but effective way to reduce inflammation and soothe hoarseness is a homemade gargle. I recommend this soothing recipe to calm your vocal cords, given over to me by my voice therapist, Dr. Carroll:
-1 tablespoon of kosher salt
-1 tablespoon of honey
-1 tablespoon of baking soda
-Hot water to dissolve ingredients, followed by a full cup of cold water
Mix the ingredients together, gargle for 30 seconds, and then spit it out. (Enjoy!! Kidding.) This gargle doesn’t taste great, but it will help reduce inflammation in your throat and vocal cords, providing much-needed relief.
4. Try Voice Placement Exercises
Sometimes, hoarseness is caused by improper voice placement or vocal strain. If you’re speaking or singing from the wrong muscles, it can lead to tension and irritation. I also suggest a simple vocal exercise to help shift your voice to a better placement. Vocal exercises can help you use different muscles and can make speaking or singing easier on your vocal cords. Watch the video with the how-to here!
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5. Steam Inhalation: A Powerful Tool for Healing
Steam inhalation is one of the most effective ways to moisturize and soothe your vocal cords. I recommend two methods for getting the benefits of steam:
–A wet sauna: If you have access to one, a wet sauna is incredibly beneficial for your voice.
–In the shower: If a sauna isn’t an option, simply turn on the shower to the hottest temperature, stand away from the water, but in the steam, and inhale deeply through your nose. The steam will reach your vocal cords and lubricate them, providing soothing relief.
For those who need a more concentrated form of steam, I also use a handheld steamer. I use this before every concert, and it works wonders!
6. Hydrate and Prioritize Sleep
It might seem like common sense, but staying hydrated and getting enough sleep are two of the most critical factors in vocal health. Dehydration can dry out your vocal cords, making them more prone to irritation, while lack of sleep can affect the way your vocal cords function. I cannot emphasize the importance of sleep enough, as it directly impacts your voice. You know how sometimes you don’t sleep well, and your entire body hurts the next day? That’s your muscles rebelling. Your vocal cords are muscles too, so when you’re stressed or sleep-deprived, your muscles that help you sing becomes tired and weak, just like any other muscle in your body. Prioritize a good night’s sleep and drink plenty of water throughout the day to keep your vocal cords in top condition.
7. Manage Stress for Optimal Voice Health
Stress isn’t just a mental burden—it affects your body in many ways, including your vocal cords. When you’re stressed, your muscles tighten, including the muscles around your vocal cords, and your voice just won’t work the same way- it’s really unbelievable! I would say make sure to go to bed really early (if that’s possible) because it really makes a massive difference! I always tell my voice students how deeply the mind affects the voice, and when your brain isn’t relaxed, your voice has a harder time.
8. Know When to Seek Professional Help
If your hoarseness persists despite these efforts, it’s crucial to seek help from a medical professional. Chronic hoarseness can be a sign of an underlying condition that needs treatment, and only a healthcare provider can accurately diagnose and offer a tailored treatment plan.
By following these steps, you can help restore your voice and maintain vocal health. Remember, identifying the cause of your hoarseness through a laryngoscopy is the first critical step. From there, taking proactive steps like avoiding acid-triggering foods, using soothing gargles, practicing vocal exercises, and managing stress will aid in your recovery. Always listen to your body and consult a healthcare provider if your symptoms persist. With the right care and attention, you can get back to full vocal strength in no time! Feel good, my friend!
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