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Vocal health means taking care of both your physical health and your mental health. And, we all know how quickly things can get out of control.

You miss one workout at the gym, and then it becomes easier and easier to miss another, and then another, and then next thing you know you’re on the couch eating potato chips and you haven’t put on your spandex 🏋️‍♀️ in 6 months.

Your body is your instrument, so creating healthy habits for your physical and mental health will help you keep your voice healthy, too.

Let’s look at the areas where those habits are going to count the most.

Here are the top 7 things you need to keep your voice healthy!

1. Rest

National Sleep Foundation guidelines advise that healthy adults need between 7 and 9 hours of sleep per night. Sleeping habits help a lot if you struggle with this. Try to go to bed at the same time every night. If you need more sleep, go to bed earlier, just in case those well-laid plans to sleep late don’t pan out. Meditation can also help improve sleep and fight insomnia.

2. Hydration

You need systemic and surface hydration.

Systemic hydration is the fluid you drink. I’ve heard that the water you’re drinking right now takes 24 hours to hydrate your tissues. I tried to find some science to back that up, and I couldn’t, but the point is… don’t wait until you’re thirsty to drink! You can also get moisture from a diet high in fruits and vegetables. A good rule of thumb is that you want your pee to be clear. Yup. I said it.

Surface hydration is from your environment. If you’re in a dryer climate, or in an air conditioned or heated environment, you might want to consider a humidifier or you can use a vocal mist nebulizer to get moisture directly onto your vocal folds.

3. Proper diet

Everybody is different, and I’m not going to give you hard fast rules, but in general, I think we can all agree that an unbalanced diet high in sugar, saturated fats, and alcohol is going to take its toll. There also might be foods that you know affect your voice negatively. I know dairy makes me phlegmy, so I avoid it. Acid reflux can also be a big enemy of the voice, so not eating too close to bedtime can help, as can a diet geared towards reducing acid. Listen to your body, your voice will thank you.

4. Proper technique

Poor technique can damage your voice over time. This is why it’s so important to train and condition your voice to know where vocal balance is. That way, if you push the envelope here and there, you can find your way back to home base, and not cause vocal nodes, a hemorrhage or other vocal injury. Checking in with a coach is important, as is an annual exam with a laryngologist.

5. Healthy speaking pitch

This goes along with proper technique, but it’s worth mentioning separately because many of us use our speaking voice more than we sing. Don’t get “stuck in the basement” speaking too low in your voice, or speaking with a breathy tone. It can be tiring to the voice and you might find yourself straining, especially in louder environments. Check out this video to find your ideal speaking pitch.

6. Mindset

Stress can have a big impact on your voice. It can directly affect the way you hold and use your body. I noticed when I allow myself to get really stressed, I experience more extrinsic muscle tension through my neck and shoulders, which affects my voice. Your overall mindset can also have a big impact on the way you approach singing and sharing your voice. A confident singer is usually a better singer! Watch your self-talk, and make sure you’re practicing self-compassion. A meditation and mindfulness practice can help a lot with keeping a healthy mindset.’

7. Exercise

There could be volumes written on the benefits of exercise. Those benefits include weight control, reducing the risk of heart disease, managing your body’s blood sugar and insulin levels, improving your mood and mental health, and keeping your body strong. This is just the tip of the iceberg. The list goes on and on. How much exercise do you need? Everywhere I look I’m seeing 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity each week, plus strengthening exercises twice a week. You will feel better, and your voice will feel better too. Singing is athletic and you must train yourself like one.

Remember, you can’t go to Guitar Center and buy a new voice the way you can buy new strings for your guitar. It’s the small choices we make over time that add up to our success. You’ve got this… one step at a time!

Let me know if you found this helpful, or if you have any questions.