This week is the final week of my first session at Resonanz Opera in Mentor, Ohio. All the singers enrolled in this program have come such an amazingly long way in understanding themselves and their instruments.
I’ve been putting them through their paces with physical workouts designed for singers, as well as teaching them about health from a singer’s perspective.
We’re often given a list of vocal health tips that include a bunch of dos and don’ts. One of these is often – eat well. But what exactly does “eat well” mean and how does it affect the voice?
That is what these singers have been learning. And I’m going to share with you seven ways that good nutrition will aid your voice.
What is good nutrition?
When speaking of voice care, many sources will state what not to eat before performing, such as:
Or you may get very general advice such as:
Or advice of foods to avoid if you suffer from acid reflux.
This can leave you asking, “What are nutritious foods?” So you Google, you read labels at the grocery store and you’re still confused.
With so many seemingly conflicting diets out there how are you supposed to know what to do? Well, one thing they all have in common is that you are to reduce the amount of processed food in your diet and increase the whole foods, that is foods as close to their natural source as possible.
In addition, all of these diets stress eating more plant-based foods, especially vegetables.
7 Ways Good Nutrition Helps Your Voice
So if you are eating a more plant-based diet, here’s what it will do for your voice:
1. Improves energy levels.
The Standard American Diet (SAD), now adopted by many Western societies, is full of processed foods that have your blood sugars unbalanced, with a sugar high followed by a sugar crash. This can leave you feeling sapped of energy.
Eating whole foods, rich in fibre allow for a slower release of sugar into the blood stream maintaining a steady blood sugar level. Healthy sources of carbohydrates and fat are your bodies primary energy sources, but the nutrients in vegetables, especially in dark leafy greens will give you even more of a boost in energy.
2. Improves immunity.
The SAD diet is low on many immune boosting nutrients. Vitamins, minerals, antioxidants and phytonutrients that aid in warding off those colds and sore throats, and even allergies that singers dread are missing in processed foods. Taking vitamin pills or having vitamins and minerals added into these foods is not the same, since they don’t get absorbed into the body as well and are limited to only a few nutrients versus the thousands of nutrients available in real whole plant foods. Whole food sources are designed for our bodies and have a wealth of vitamins, minerals, antioxidants and phytonutrients that will keep your immune system strong.
3. Balances hormones.
Keeping hormones balanced can have a big impact on the voice from keeping the swelling of the vocal folds associated with PMS at bay to managing stress responses to keeping your mood at an even keel. Diet plays a large role in this. You can read more about hormones and the voice here.
4. Keeps collagen and elastin fibres in the vocal folds supple.
The tissues of the vocal folds consist of collagen and elastin fibres. These proteins are responsible for flexibility and resiliency of tissues. We see it especially in our skin – wrinkles form as less collagen and elastin are formed. It’s not just superficial aging we need to worry about. We need to maintain elasticity of the vocal folds. Vitamin C is vital in the formation of collagen, as well as other nutrients such as hyluronic acid, omega-3 fatty acids, lycopene, sulfur containing foods, vitamin A and plant steroids. A healthy diet rich in a variety of plant foods like fruits and vegetables, nuts and seeds, and beans and legumes will ensure that you have all the nutrients to keep producing collagen.
5. Speeds up recovery between vocal use.
As we sing we are using many muscles; laryngeal and respiratory getting the most use. With athletic use the muscles will start to break down and need to repair. You may also be experiencing some inflammation from overuse, as well as a build up of lactic acid. Hydration is essential, but so is a diet rich in anti-inflammatory foods and lean protein to repair and re-build the used muscles so that you will be ready for the next singing session.
6. Maintains appropriate body composition.
Body composition can definitely have an affect on your voice. Energy levels are higher because there is not excess adipose tissue to carry around. It’s easier to carry out the demands of a director (Does he ask you to fall to the ground? How many times do you need to do this over and over in rehearsal? Can you do it without effort and maintaining support of the voice as you do it? Or maybe you’re a musical theatre performer and need to dance while you sing.) Also, if you are prone to yo-yo dieting it’s hard to maintain a sense of support as your weight fluctuates widely. By eating a healthy plant-based diet, you will be easily able maintain a consistent weight that will service your voice and your health and keep cravings at bay.
7. Reduces risk of vocal injury.
Ultimately, every singer wants to enjoy a lifetime of singing. Avoiding vocal injury is one way to ensure that. When you have improved energy levels, less inflammation and less illness you will be able to sing with less effort (provided you also have good technique in hand). This will reduce the risk of damaging your vocal folds either through a hemorrhage, nodules or polyps. A healthy diet high in plant-foods, which are rich in anti-oxidants, vitamins, minerals, phytonutritents and omega-3 fatty acids, can be highly anti-inflammatory. Some especially anti-inflammatory herbs include ginger and tumeric, so if you feel inflammation, load up on them. Try this tumeric milk recipe.
So make sure you are cutting the processed foods and eating a wide variety of fresh or frozen plant foods. As they say: “Eat the rainbow”. Your voice will love you for it.
Get more guidance on how to eat healthly in our Vibrant Body Vibrant Voice community.