Colds, flu, smoke, stress, anxiety: there are many dangers that the voice can run, especially for those who use it frequently and on a professional level such as singers, vocal coaches, presenters and radio speakers.
It is the nightmare of the protagonists of the Sanremo festival.
And, in addition to the more known and widespread ones, factors such as food and nutrition should not be underestimated at all.
For the uninitiated, how and what you eat can have an important influence on the tone and liveliness of the voice, and it is therefore necessary to try to preserve your vocal cords even at the table because there are foods which, while not causing real pathologies, for example, they can irritate them and thus affect performance.
What to do, therefore, to better preserve the voice even at the table?
FIRST RULE: CORRECT HYDRATION ESPECIALLY BEFORE A PERFORMANCE
According to the nutritionist Dr. Ilenia Grieco, consultant for various singers and radio speakers, the first thing to keep in mind is to hydrate properly.
Still water at room temperature is preferable to sparkling water, especially just before a performance: sparkling water in itself does no harm but, as it contains carbon dioxide, it could irritate the vocal cords and create gastroesophageal reflux causing hoarseness because the acids go up from the stomach reaching up to the throat.
Room temperature is also recommended since the strong temperature variations are not exactly ideal for those who sing: in fact, the heat dehydrates, while the cold anesthetizes the mucous membranes.
Yes to other drinks such as erisimo herbal teas sweetened with a spoonful of honey:
erisimo, also known as "singer's herb"
acts on the voice and is indicated in case of hoarseness and aphonia.
Erisimo protects the upper respiratory tract with an emollient and soothing action.
And honey is a natural antibacterial and is rich in vitamins and mineral salts.
FRUIT AND VEGETABLES, BUT NOT ALL.
In any food plan, fruit and vegetables are always great allies.
But, in the case of those who use their voice professionally, watch out for anything that can cause stomach acid and therefore affect the voice.
Citrus fruits such as oranges, tangerines, lemons and tomatoes are not recommended, while for their moisturizing function yes to pumpkin, carrots, sweet potatoes, apricots, melons, rich in beta-carotene and a real panacea for the health of the mucous membranes, in particular the oro-pharyngeal ones .
EAT LITTLE AND OFTEN: PROHIBIT BUFFERING
Eating small meals and avoiding exaggerating with the so-called "large meals" is highly recommended in order not to overload the body, and to avoid swelling and heaviness that could compromise performance.
Better to consume small meals but frequently throughout the day, thus regulating the sense of satiety with balance.
It is ideal to eat at least two hours before the performance, preferring a dish based on carbohydrates - such as a plate of pasta - to one based on meat, since protein digestion is slower.
DAIRY PRODUCTS, CHOCOLATE, ALCOHOL, AND SPICY FOOD: THE GREAT ENEMIES OF THE VOICE
According to the nutritionist, singers and speakers should avoid:
· Foods that dry the throat: it is good to avoid anything that has high diuretic properties.
Avoid coffee and tea which can cause some throat muscles to tighten, making it more difficult for the larynx and diaphragm to relax;
alcohol, which irritates and dries out, excessively salty foods which could cause dehydration of the mucous membranes and vocal cords.
Mucus-producing foods: Milk and other dairy products trap phlegm in the throat, making it difficult to produce a rich, clear tone.
The reason is that casein thickens phlegm, making it more difficult to remove it from the vocal cords.
Repeated throat clearing can lead to poor voice quality, at least in the short term.
· Foods that cause acid reflux: even if you don't suffer from acid reflux, your vocal cords could be affected by a diet that causes stomach acid to rise up into the esophagus.
Reflux disorder makes the voice scratchy, especially in the morning: fatty and overly processed foods, fries, spicy food and processed meat.
Also watch out for chocolate, a great cuddle due to the presence of serotonin but an enemy of the voice because it could cause a worsening of gastroesophageal reflux ".
HELP FROM YOGA
"There is no yoga for singers, but it can be said that yoga can bring enormous benefits to singing - comments Pamela Spinelli, spiritual researcher and yoga teacher - The voice is a mirror of our inner well-being, from a physical and mental point of view and energy, therefore the benefits that yoga can bring to the voice and to a singer are many. Through specific breathing techniques, we not only increase the energy state, but also the awareness
of our breathing, which is fundamentally important for a singer to say the least"
.
"Improvements for those who practice there are also on a physical level, with a healthier and more vital body and on an emotional level, in the management of one's emotions and concentration, very important aspects especially in live performances - continues Pamela Spinelli - Furthermore
, the daily practice develops self-discipline,
another fundamental element in the life of singers and musicians, in which constant study and commitment are the basis".