Vocal Care and Wellness for Cold Season

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It’s been an especially rough cold/flu season so far, and we’re not out of the woods yet! I have been sick twice, which is extremely frustrating and not usual for me…but it gave me the opportunity to revise my vocal tips for cold season! Below are several tips that I sent in a newsletter last year, but never got around to posting here on my blog, so here you go! There are even some new tips for you that I’ve collected this past year! In general, I recommend creating good general wellness habits like washing your hands often and eating plenty of fruits and veggies. In addition, I have found the tips below to be extremely helpful and hope you do, too!

Hydrate | Hydrate, hydrate, hydrate! Drink plenty of water, herbal tea (I recommend “Throat Coat” tea from Traditional Medicinals, or “Throat Comfort” tea from Yogi Teas), or hot water with lemon and honey.

Rest | Avoid caffeine and alcohol, and get plenty of rest! Avoid loud environments like bars where you are speaking over music and/or other people’s voices. Speak softly but don’t whisper, as that can wear on your vocal folds. If you can, give yourself a full day (or several hours) of vocal rest with no talking at all.

Steam | Steam your face! Boil water, then remove from heat and place a towel over your head. Center head over the pot and breathe in the steam. Perhaps put some oregano oil in the water, or another essential oil or herbs of your choice. Essential oils that I enjoy: peppermint, eucalyptus (great for the lungs but a bit drying for the throat), cinnamon, and cardamom.

Supplements & Herbs | We all know Vitamin C is great for your immune system – did you know you can take it every few hours? But don’t forget Vitamin D, as well as Zinc. You might also try Yin Chao, a great Chinese herb, especially right after noticing symptoms. See your local trusted acupuncturist for other Chinese herbs that could help you. Garlic, Ginger, Echinacea and Turmeric are some great natural antibiotics and anti-virals. Slippery Elm is a great herb for the vocal folds, as well as Licorice, Fennel, and Marshmallow Root. There are some nice throat sprays on the market, including “Singer’s Saving Grace.”

Expectorants | Expectorants are great — I recommend Mucinex (just the plain version, not Mucinex DM) which contains an herb called Guaifenesin, a natural expectorant which thins mucous. Apple Cider Vinegar is another natural expectorant, and it also helps your body fight bacteria and clear your lymph nodes!

Salt Water | Gargle with Salt water, and/or use a Neti pot. When using a Neti Pot, make sure to use boiled/distilled water and wait for it to cool to almost room temperature. Be sure to add non-iodized salt, versus your everyday table salt. When gargling with salt water, use hot water that is as warm as you can comfortably stand, and keep gargling (and spitting) until the whole glass is gone! Remember not to gargle loudly, which could do more harm than good…just a soft gargle! It isn’t always fun, but it really helps!

Coconut Oil “Pulling” | This practice might seem strange to our western minds, but it is an ancient Ayurvedic practice with proven benefits! Take a tablespoon of coconut oil and gently swish it in your mouth for 10 to 20 minutes without swallowing any, then spit it into the trash or outside (not in the sink as it will clog your plumbing). You can do this 2 or 3 times per day while you’re sick, and it is especially recommended first thing in the morning, even before you brush your teeth or drink anything. When you’re healthy, this is a great practice to incorporate into your routine for general wellness, 2 or 3 times per week.

Practice | Even when you’re sick, gentle practicing can do you good! For singers, don’t forget that you can always visualize performing your songs, listen to the music you’re working on, work on memorizing your text, and mouth the words in front of a mirror! As for yoga, unless you’re super low on energy, a gentle practice sure couldn’t hurt and might help open up your chest and free your breathing. Some poses to incorporate into your practice: supported backbends like supported fish posture with a block between your shoulder blades, addho mukha virasana (downward facing hero’s pose, or “prayer”), and low lunge.

I wish you good health, and I hope you’ll be singing again soon!

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