Our voice is an integral part of our identity, both in communication and professional life. However, we often overlook our vocal health. Complaints such as hoarseness, quick fatigue, throat burning, or frequent coughing can be early signs of problems that may develop in the vocal cords. Knowing the points to pay attention to in order to protect vocal health helps prevent serious diseases that may develop in the future. Here are 7 golden rules to protect your vocal health:
1-Pay Attention to Vocal Hygiene
Your vocal cords require proper use just like your muscles. Shouting, speaking loudly for long periods, or whispering causes wear on the vocal cords. Rest your voice regularly throughout the day, use your breath support when speaking. Take care to speak in a natural tone and rhythm without straining your voice.
2-Stay Away from Cigarettes and Smoke
Cigarettes are the biggest enemy of your vocal cords. They both directly irritate the vocal cords and lay the groundwork for serious diseases in the long term. Passive smoking can also damage the vocal cords. Quitting smoking is the most important step for a healthy voice.
3-Keep Your Allergies Under Control
Allergic rhinitis or seasonal allergies cause nasal congestion and postnasal drip, leading to throat irritation. This condition negatively affects the vocal cords. If you have allergies, get treatment and try to stay away from environments with high dust and pollen density.
4-Don’t Neglect Reflux
In throat or laryngeal reflux, stomach acid backing up into the throat can silently damage the vocal cords, especially at night. People with reflux commonly experience morning hoarseness and throat burning. Avoid excessively fatty, spicy, and acidic foods; limit your consumption of tea, coffee, and alcohol. Don’t lie down immediately after eating.
5-Drink Enough Water
Vocal cords need to stay moist to vibrate healthily. Drinking enough water throughout the day is a basic requirement of vocal hygiene. Make sure you drink at least 8 glasses of water per day. Since coffee, tea, and alcohol can increase water loss, it’s necessary not to overdo it. Humidifying the air in your room is also important.
6-Develop Proper Eating Habits
Excessively spicy, fried, and processed foods both trigger reflux and can cause throat irritation. A diet rich in fruits, vegetables, and fiber is also friendly to your vocal cords. Regular and balanced nutrition also strengthens your immunity, protecting your vocal health.
7-Regular Check-ups and Voice Therapy
If you have prolonged hoarseness or use your voice intensively for professional purposes (such as teachers, singers, lawyers, call center employees), it would be beneficial to see an ear, nose, and throat specialist at regular intervals. When necessary, proper voice use can be learned through voice therapy.
Conclusion
Taking small but effective measures to protect your vocal health can prevent you from needing serious surgical treatments in the future. Your voice is the most powerful tool that defines you; take care of it and don’t hesitate to seek professional support when necessary.
