Introduction
A sonorous and strong voice is a universal marker of good health.
One of the most common reasons that somebody will visit the doctor is an upper respiratory tract infection. This includes colds and sniffles but also non-specific symptoms concerning the throat and voice. This might be a sore throat, scratchy throat, blocked nose, hoarse voice or just feeling run down and recurrent issues in the area.
Care of the voice and the throat is the job of our immune system. It actually starts in our tears. Tears are made in a gland above the eyeball and contain an important enzyme called lysozyme. Good supplies of zinc are needed for this enzyme.
The job of lysozyme is to block bacteria and viruses, lubricate the eyes along with tears and then continue this good work by the tears gliding over the surface of the eyes and into the back of the nostrils and then the throat. In this way, our tears provide enzyme defense coverage all the way down our throats and even into our stomach.
Care of the voice and throat helps people avoid getting sick and improves their singing. Singing also helps happiness and community values. This improves mood and prevents depression.
How does the voice relate to health?
When you have a good strong voice, we know that your immune system is in good shape. It sends a signal to others. When we breathe through the nose, we are filtering more viruses and bacteria. If we get a cold and the nose fills with snot, we are forced to breathe through our mouth which means that less viruses are filtered out. When we are run down, that is when those pathogens can find a portal of entry.
What is nasal breathing?
Most of the time, humans are better off breathing through the nose. This way, the air tends to reach the bottom of the lungs rather than mouth breathing which directs air more to the top of the lungs.
Many people with poor breathing are often just not opening the full lungs when they breath. Nasal breathing training can help open up the full lung and improve breathing. It also strengthens the diaphragm, a muscle which helps with full breathing and also singing.
How does singing help your health?
All humans know the pentatonic scale and have the capacity to sing, however badly. Singing brings people together and forms a powerful social activity. Furthermore, when we sing, we activate the vagus nerve, an autonomic nerve to the heart, which lowers heart rate and lowers sympathetic tone. This has an effect on the mood by lowering anxiety.
How do we end up with a sore throat and voice?
Attacks to the voice come from stress, sleep deprivation, dehydration and other sources. A blocked nose can give people a chronic scratchy throat as they are forced to breathe dry air through their mouth when they sleep at night. This will give them a weak and croaky voice
I am a singer; how can I look after my voice?
- Keep nutrition up (many different foods, look after your good gut bacteria by eating vegetables).
- Sip clean filtered water (avoid bisphenol A) through glass or steel to flush viruses into the stomach.
- Work on a good mindset to minimise stress which diminishes the immune system.
- Practice nasal breathing to help open the base of the lungs when exercising.
- Sleep and rest to help the mucosa (skin inside the mouth and throat) heal.
- Lubricate the throat quite frequently. You can use slices of lemon, herbal teas, ginger or chewing gum, all of which encourage saliva.
- Look after your teeth; our mouth and teeth have good bacteria just like our gut. They play a big role in keeping our saliva healthy and useful.
What nutrients are important for the voice?
- Vitamin C (either liposomal supplement vitamin C at 500mg three times per day or slices of lemon or citrus fruit)
- Vitamin D (from natural sunlight or low dose supplementation)
- Zinc
- Selenium
How about foods and herbal treatments?
- Lemon slices, ginger, turmeric and honey have antiinflammatory properties; you can combine these in a drink and sip regularly
- Omega 3 oils are anti-inflammatory and very helpful for the inside of the throat.
- Flaxseed oil and fish oil are also options.
Does our gut health influence our throat and voice?
The gut immune system has an influence on the mouth and throat. If the gut is deficient in good bacteria, the immune system may be inflamed and hyperactive; this can lead to a blocked nose and irritation in the throat. Ensuring good digestion with plenty of vegetables, fiber and plant products is a good start in cleansing the gut. Consider cutting down gluten and casein (milk products) to help minimize inflammation in the gut. Finally, some people may benefit from probiotics and prebiotics to help.
What should singers avoid?
- Coffee (dehydrates the throat)
- Avoid dairy (irritates the gut immune system)
- Polyunsaturated fatty acids
What is oil pulling?
Oil pulling is an old technique used by singers to cleanse the throat. You take a teaspoon of oil (cold pressed sesame oil which has zinc which is a deterrent for viruses) to swish in the mouth and throat for as long as you can, circa 20 minutes, to pull toxic material out of the blood supply and in a sense filter the blood. It was traditionally used for teeth stains. You can use coconut oil and thyme oil due to caprylic acid. Note, you do not swallow the oil.
Thyme Oil
Thyme has been used for centuries in traditional medicine. It has anti inflammatory, antifungal, antiviral and antibacterial properties. Its main use has been for skin infections, upper respiratory tract infections, for sleep and relaxation and also for coughing treatment. Thyme has nutritional benefits itself but when used medicinally, like most essential oils, it needs to be diluted in a base oil or used in a diffuser depending on the application. It can be mixed with other oils for this purpose.
Mushrooms
Have anti-inflammatory effects and also if you put them in the sun they will produce vitamin D. You can even use portobello mushrooms and get 50 000 units of Vitamin D.
Propolis
Propolis is made by honey bees to seal up gaps in the hive. It is made from saliva and botanical resins which include natural pesticides and essential oils from trees. It has remarkable properties for bees, helping them deter fungi, bacteria and infections getting into the hive. Propolis has antioxidant, anti inflammatory and wound healing properties.
How do I perform oil pulling?
Oil pulling is best studied before practicing! The most important thing is to not swallow the oil as it may be toxic and unpleasant for your stomach.
References
Braakhuis A. Evidence on the Health Benefits of Supplemental Propolis. Nutrients. 2019;11(11):2705. Published 2019 Nov 8. doi:10.3390/nu11112705
Kowalczyk A, Przychodna M, Sopata S, Bodalska A, Fecka I. Thymol and Thyme Essential Oil-New Insights into Selected Therapeutic Applications. Molecules. 2020;25(18):4125. Published 2020 Sep 9. doi:10.3390/molecules25184125
