Kamil Perry
Food and drink can have a significant impact on vocal health and performance. While there is no direct contact between food and the vocal cords, certain foods can cause excess mucus production, leading to throat-clearing and a hoarse voice. Dairy products, such as cheese, have long been believed to increase mucus production, but recent studies have challenged this idea, finding no link between dairy and mucus. Nonetheless, singers often avoid dairy due to its potential connection with allergic reactions and reflux, which can irritate the vocal folds. To maintain vocal health, singers should consider staying hydrated, avoiding problematic foods, and resting their voices between performances. Additionally, learning to breathe from the diaphragm and relax the throat muscles can help prevent singing from the throat, reducing strain and improving vocal control.
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What You'll Learn
Dairy products can cause excess mucus production
Dairy products, such as milk, yoghurt, and cheese, have long been believed to cause excess mucus production, especially in singers. This belief is based on the sensation of sticky gunk in the throat, which can interfere with singing, cause tickles, and lead to throat-clearing. However, scientific studies have challenged this idea, finding no direct link between dairy consumption and increased mucus production.
The perception of thickened saliva or mucus after consuming dairy may be due to the consistency of full-cream milk, creating a temporary sensation without actually increasing mucus levels. This is supported by a blind study where participants reported no difference in mucus levels between cow's milk and soy milk consumption. Additionally, dairy products have been shown to have no impact on lung capacity or asthma symptoms, further refuting the claim of excess mucus production.
While dairy may not directly cause excess mucus, it is crucial to consider individual sensitivities and allergies. Mild allergic reactions to dairy can lead to swelling of the vocal folds, affecting singing performance. Singers should be cautious, as even subtle changes in vocal flexibility or breath control can impact their craft. Therefore, experimenting with an elimination diet or consulting a voice instructor for personalized advice is recommended to identify any specific food sensitivities.
Furthermore, acid reflux, which can be triggered by spicy and fried foods, can also cause excess mucus production and irritate the vocal folds. Singers should be mindful of potential reflux triggers and their impact on vocal health. Overall, while dairy may not directly increase mucus, maintaining a balanced diet and staying hydrated are essential for optimal vocal performance and overall health.
In conclusion, while the belief that dairy products cause excess mucus production is widespread, scientific evidence suggests otherwise. However, individual sensitivities and allergies should be considered, and maintaining a healthy diet and proper vocal hygiene are crucial for singers to optimize their performance and vocal health.
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Avoid foods that trigger acid reflux
The food we eat is one of the biggest causes of vocal problems, and diet choices can have a big effect on your voice. Acid reflux can be triggered by certain foods, and it can cause vocal fatigue and irritation in the throat. To avoid acid reflux, it is recommended to eat smaller, more frequent meals and avoid eating during the three to four hours before bedtime. Here are some specific foods and food groups that are known to trigger acid reflux:
Spicy Foods
Spicy foods are known to trigger acid reflux in some people. They can cause a burning sensation in the throat and increase mucus production, leading to throat-clearing and irritation. Therefore, it is advisable to avoid spicy foods before singing to prevent these symptoms.
Fried Foods
Fried foods are major contributors to acid reflux. They often cause heartburn, a common symptom of reflux, and can worsen vocal issues. Singers should be cautious about consuming fried foods and opt for healthier alternatives to maintain vocal health.
Dairy Products
Dairy products, such as milk, yogurt, and cheese, are believed to increase mucus production and cause a sticky sensation in the throat. While recent studies have questioned this link, some teachers still advise singers to avoid dairy before performing. Full-fat milk, in particular, due to its high-fat content, can aggravate acid reflux. However, non-fat or skim milk may provide relief by acting as a buffer between stomach acid and the stomach lining.
Simple Sugars and Starches
Simple sugars and starches are carbohydrates that the body digests quickly. These include foods with high simple sugar content and starches like white bread and potatoes. They are more likely to cause heartburn than slowly-digested carbohydrates like fiber. A high-fiber diet is recommended to reduce acid reflux symptoms.
Individual Trigger Foods
It is important to note that everyone's body is unique, and specific trigger foods may vary from person to person. Some people may experience acid reflux from certain foods that others can tolerate. Keeping a food diary can help identify personal trigger foods. Singers should pay attention to their diet and how it affects their vocal performance, making adjustments as needed.
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Try yawning and sighing to relax your throat
Yawning is a great way to relax the muscles in your throat. When you yawn, your throat is at its most open state, allowing more air to enter your body. This is the feeling you want to achieve when singing, as it allows your vocal sound to pass through without obstruction.
The yawn-sigh technique is a great way to relax your throat. This technique uses yawning and sighing to improve the symptoms of vocal hyperfunction and vocal nodules, relaxing the voice while facilitating a natural pitch. To perform the yawn-sigh technique, take an easy, relaxed breath through your mouth while yawning gently. You should feel the back of your throat relaxing. Gently exhale some air, as if sighing. Repeat these steps a few times. Then, take another relaxed breath through the mouth while yawning, but this time, open your mouth wide. As you exhale, gradually make a 'haaa' sound, as if sighing. Repeat these steps a few times, and then repeat with a list of initial /h/ words, such as "hay", "hot", and "him". For additional practice, you can also repeat these steps with vowel sounds.
In social situations, you can adapt this exercise to a half-yawn into the back of your throat with your lips closed. You can also try swallowing hard on saliva or water, which helps to stretch the sphincter muscle and open the back of the throat.
Singing high notes can cause throat tightness, and you may start to strain your throat muscles or squeeze your throat. Yawning and sighing can help to release this tension and improve your vocal quality.
It is important to note that diet choices can also affect your voice. Dairy products, for example, have been known to cause excess mucus and throat irritation for some people. Therefore, it is recommended that singers avoid dairy products before performing.
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Learn to breathe from your diaphragm
While there is no scientific evidence that cheese directly affects your voice, dairy products are known to cause allergic reactions in some people, which can lead to excess mucus production and swelling of the vocal folds. This can result in a feeling of "gunk" in your throat, which may interfere with your singing. Therefore, it is advisable to avoid consuming cheese or other dairy products before a performance to prevent any potential negative impact on your singing voice.
To ensure optimal vocal health and performance, it is crucial to learn to breathe from your diaphragm, also known as diaphragmatic breathing. Here are some steps and techniques to help you master this skill:
Understanding the Diaphragm
The diaphragm is a dome-shaped muscle located at the base of your lungs. When you inhale, your diaphragm contracts and moves downward, creating more space in your chest cavity, allowing your lungs to expand and fill with air.
Belly or Abdominal Breathing
Place one hand on your upper chest and the other hand on your belly, just below your rib cage. Take a slow, deep breath through your nose, focusing on expanding your lower belly. Ensure that the hand on your chest remains still while the one on your belly rises. As you exhale through pursed lips, tighten your abdominal muscles and let them fall inward.
Creating a Routine
Consistency is key when it comes to diaphragmatic breathing. Create a daily routine by practising your breathing exercises in the same place every day. Choose a peaceful and quiet environment to help you focus. Don't worry too much about perfection; instead, concentrate on the sounds and rhythm of your breathing.
Managing Stress
Diaphragmatic breathing is an excellent tool for relaxation and stress reduction. Research suggests that it can lower the harmful effects of the stress hormone cortisol on your body. By learning to breathe from your diaphragm, you can improve your overall well-being and enhance your singing performance.
Additional Tips
- Lie on your back with bent knees and a pillow under your head and knees for support. This position helps you focus on the movement of your diaphragm during inhalation and exhalation.
- Hold your breath for 7 seconds, then exhale slowly through your mouth for 8 seconds. Repeat this cycle for 5 to 10 rounds.
- Diaphragmatic breathing is a skill that takes practice. Over time, you will be able to do it with your eyes open while sitting, standing, or even walking.
By incorporating these techniques into your routine, you will improve your breathing from your diaphragm, which will positively impact your singing and overall health.
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Avoid foods that cause an allergic reaction
As a singer, it is important to maintain vocal health and avoid foods that may cause an allergic reaction. Allergic reactions can cause excess mucus production and swelling of the vocal folds, which can negatively impact your singing voice and vocal health.
To avoid an allergic reaction, it is crucial to identify any food allergies you may have. While the only way to know for sure if a food causes an allergic reaction is to eat it, you can work with a healthcare provider or allergist to identify potential allergens and develop an allergy management plan. This may involve allergy testing and reading food labels to avoid accidental exposure to allergens.
Some foods are more commonly associated with allergic reactions, such as peanuts, tree nuts, celery, mustard, sesame seeds, lupin flour, and dairy products. Dairy products, in particular, have been the subject of debate in the singing community, with some teachers advising against their consumption due to the belief that they increase mucus production and affect the singing voice. However, recent studies have refuted this connection, suggesting that the impact of dairy on mucus production may be a psychological effect.
Regardless, if you suspect that a particular food is triggering your allergies and affecting your singing, it is advisable to avoid it. Each singer's body is unique, and you may find that certain foods not commonly associated with allergies still affect your vocal health. Paying attention to your body's responses and experimenting with an elimination diet can help you identify these specific triggers.
Additionally, it is important to consider other factors beyond allergies that can impact your vocal health, such as dehydration, acid reflux, and the potential for eructation (gas). Maintaining proper hydration and avoiding spicy and fried foods can help mitigate these issues and support your singing voice.
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Frequently asked questions
Dairy products are known to cause the vocal cords to produce more mucus. This mucus can cause a sticky feeling in your throat, leading to throat-clearing and potential interruptions in your singing performance.
Singers often avoid dairy products before performing to prevent the excess mucus that can interfere with their vocals. Staying hydrated and practicing vocal exercises to relax your throat muscles can also help prevent throat tension and improve your vocal range.
Try yawning and sighing to release tension in the throat. You can also practice making specific sounds, such as the “k” consonant sound while inhaling, or singing with your tongue out to reduce throat constriction.
In addition to dairy, singers should avoid spicy and fried foods, as these can trigger acid reflux and irritate the vocal cords. Other foods to limit include eggs, gluten, nuts, and acidic foods like citrus fruits and vinegar.
If you feel the urge to clear your throat, try exhaling forcefully without voicing, then swallowing. This can help clear the mucus. If the issue persists, focus on optimal resonance and airflow while singing to ensure your vocal technique remains strong despite the interruption.
