Over the last 20 some years of teaching singing I've noticed an increasing number of singers that struggle with anxiety, Performance anxiety has always been a problem for many singers, but anxiety disorders are on the rise. In my health coaching practice it's also a common thread.
This is the first in a three part series on how lifestyle can help anxiety, both clinical disorders and performance anxiety. I will be giving you tips and strategies to help you get back to feeling confident on and off the stage.
In this part we will discuss the impact of nutrition and what foods will help the most. The following parts will deal with physical exercise and sleep.
My own story with anxiety goes back to my childhood. I was a very VERY shy child. Though it was never diagnosed, it was social anxiety. Even as an adult I had a hard time in social situations and felt very awkward. The stigma of getting help was very real and my family had so many other issues that it seemed to me that my problems weren’t that big, so I never sought treatment. However, when I did change my lifestyle through exercise and nutrition it was if a veil had lifted! I suddenly found myself more willing to take chances socially and felt so much more confident in myself.
Though lifestyle factors can go a long way to helping alleviate anxiety, it’s important to realize that it can have many underlying factors that need to be addressed. A combination of improving lifestyle and working with a therapist specializing in anxiety disorders is the most effective way to treat anxiety.
Anxiety DisordersFirst let’s have a little background look at anxiety.
Anxiety is prevalent in our society. According to Anxiety Disorders Association of America (ADAA) 54 percent of woman and 46 percent of men experience some form of anxiety disorder.
Some common disorders are generalized anxiety disorder, obsessive compulsive disorder, panic disorder, post-traumatic stress disorder, social anxiety disorder and specific phobias.
Many use medication to help alleviate their anxiety. Paxil and Zoloft, two of the more popular anti-anxiety medications, ranked 7th and 8th in the top ten prescribed medications in the US. However, singers should use these medications with caution since they can cause a dry mouth and dry out mucous membranes that can result in hoarseness, sore throat and voice changes leaving the vocal folds susceptible to injuries such as nodules.
Mental and physical health are closely linked. People with a mood disorder are at much higher risk of developing a long-term medical condition.
Just a few of the symptom of those who have an anxiety condition include:
Some level of performance anxiety is expected for any performer. Some even say that if you don’t feel nervous, you won’t give a good performance. It’s a natural state of being faced with an unfamiliar situation; your body’s fight or flight response. Usually the anticipation of performing is usually worse than the actual performance. However, for some performance anxiety can be debilitating.
There are many ways to learn to cope with performance anxiety that incorporate cognitive strategies (mindset, meditation, triggers). However, lifestyle here also plays an important role. It can help give you a reliable instrument for singing; energized, healthy, with an alert mind.
If you are tired or unwell, there is always the worry that you won’t perform as well as you would like and the very real worry of vocal injury.
Nutrition to boost you mood and performance
Studies have shown that adopting a healthier diet can boost peoples' mood. In particular, eating more nutrient-dense meals, which are high in fibre and vegetables, while cutting back on fast-foods and refined sugars. Likewise, studies have shown that a “junk food” diet can have negative psychological effects.
Making healthy dietary change can reduce depression and anxiety symptoms. These conditions have been linked to inflammation in the body due to how chronic stress adversely affects the body’s inflammation response. Eating an unhealthy diet, such as junk food, high sugar foods, and stimulants, stress the body, which can contribute to inflammation problems. Chronic inflammation is also linked to many diseases, such as rheumatoid arthritis, inflammatory bowel disease, asthma, autoimmune diseases, and multiple sclerosis, to name a few. Eating a healthy diet can reduce the body’s stress load causing a reduction in inflammation.
Women in particular seem to benefit from dietary interventions for symptoms of both depression and anxiety. Though that’s no excuse for the guys to get complacent, since they are still at great risk of inflammatory conditions that will affect their health.
Performance anxiety also benefits from supportive lifestyle factors including physical exercise, sleep and healthy diet. The best strategy is to adopt healthy eating as a lifestyle choice. This will ensure decreased inflammation, which as we already discussed can prevent (and in some cases, reverse) many diseases that can affect your ability to sing and to sing with confidence.
On performance days you should avoid alcohol, high caffeine, high-sugar, high-fat and spicy foods before performance and eat easily digestible complex carbohydrates like fruits and vegetables, which will produce a sustained release of energy during performance. This will also help you better maintain concentration and focus.
Some great meal ideas include whole grain pasta with a mild primavera sauce, lentil soup, or a bean and rice burrito bowl. Avoid wheat/gluten products if you have irritable bowel syndrome or have a known sensitivity to wheat products.
Foods that boost your mood
Some of the causes of anxiety have to do with nutrient deficiencies. The nutrients and foods listed below will help boost your mood and make you feel energized.
B Vitamins and Folate:
Studies have indicated that many people who suffer from anxiety and depression have an elevated incident of folate deficiency. Vitamin B6 helps the body make several neurotransmitters, including serotonin, which influences mood. Other B vitamins including thiamine, riboflavin, and niacin, have positive effects on the nervous system. Deficiencies of these vitamins have been linked to increased anxiety.
Foods rich in B vitamins:
Aparagus, dark green leafy vegetables, legumes, beets, citrus, spinach, avocado, broccoli, nuts and seeds, brussel sprouts, papaya, banana, carrots, sweet potatoes,
Antioxidants including Vitamins C and E:
When we’re anxious and stressed, our bodies crave vitamin C to help repair and protect our cells. Researchers7 at the State University of New York found that anxious symptoms are linked with a lower antioxidant state.
Foods rich in antioxidants:
Kale, dark green leafy vegetables, blueberries, strawberries, raspberries, dark chocolate, pecans, goji berries, artichokes, beets, goji berries, red cabbage, beans
Researchers have shown that magnesium may be an effective treatment for anxiety-related symptoms, as inadequate magnesium reduces the level of the neurotransmitter serotonin in the brain.
Foods rich in magnesium:
Whole grains, nuts and seeds, black beans, spinach, quinoa, avocado, tofu
Omega-3 fatty acid:
According to a study from Ohio University, omega-3 fatty acids are particularly effective when it comes to foods that help with anxiety. They are known to be highly effective anti-inflammatories and are the kind of fats our brains crave.
Foods rich in magnesium:
Chia seeds, flax seeds, walnuts, hemp seeds
They call the gut the second brain and it’s actually powered by our gut microbiome. Feeding the good bacteria in our gut can help with serotonin production. A link has been found between the consumption of fermented, probiotic foods and a reduction in social anxiety.
Foods rich in probiotics:
Sauerkraut, kombucha, kefir, kimchi, pickled vegetables, tempeh, miso, sourdough bread
I would love to hear about your experiences and if you've ever thought of food as a way to deal with anxiety. Leave a comment below or contact me.
If you want more ideas of how to get more of these anxiety busting foods into your diet, join our Vibrant Body Vibrant Voice community where I frequently share recipes and other anxiety busting tips.
Joseph Firth et al, The effects of dietary improvement on symptoms of depression and anxiety, Psychosomatic Medicine (2019). DOI: 10.1097/PSY.0000000000000673
The Science & Psychology of Music Performance: Creative Strategies for Teaching and Learning by Richard Parncutt and Gary McPherson | Feb 18 2003
April 16, 2019 marks World Voice Day this year. Every year there’s a theme; the 2019 World Voice Day Theme is “Be Kind With Your Voice” as developed by the American Academy of Otolaryngology–Head and Neck Surgery as developed by its Voice Committee.
What does it mean to be kind with your voice?
What comes out of our mouths can have a deep effect on those around us.
As singer’s we have a special gift to communicate and touch people deeply through the use of music and words. Sharing that gift is certainly being kind with your voice. Studies have suggested many health benefits to listening to music:
Now those are some awesome benefits that you can provide with your voice!
Of course we also have to consider the spoken word. That has a huge impact, too. There’s a great expression: You have two ears and one mouth and it’s best to use them in that proportion.
Too often we speak more than we listen. Learning to choose your words wisely is the first part of being kind WITH your voice. Then we also have to consider the tone we use, our inflections and speed of speech.
Studies have shown that people who speak in a monotone are perceived to not care. High-pitched voices can become shrill and be perceived as defensive. Speaking at a fast pace can seem aggressive. Other qualities of voice that may give people a negative impression of the speaker are vocal fry (the gravelly sound that drives singing teachers mad!), which makes the speaker seem lazy and upspeak, which makes the speaker sound immature or less confident in what they are saying.
So if you have something to say, make sure you are choosing kind words and delivering them in a tone of voice that will not be mistaken for anything but kindness.
What are you doing to celebrate World Voice Day?
Did you know that 1 in 5 Americans have an allergic disease?
It’s lousy being that one in five as a singer, even worse when it’s an allergy that affects your respiratory tract.
It may be called hay fever, seasonal allergies or allergic rhinitis, it all means the same thing to your instrument. Nasal congestion, sneezing, watery, itchy eyes, throat soreness, the need to clear your throat due to post nasal drip, pain and/or pressure in the ears, headaches and fatigue can play havoc on the voice. It will affect your resonance. You may even experience voice breaks, vocal fatigue or laryngitis.
Typical treatment with antihistamines and decongestants can dry out the mucosal surfaces of your mouth, pharynx and larynx, which can lead to problems affecting your vocal quality and your vocal stamina, as well as putting you at risk of vocal injury.
A quick Google search of "singing with allergies" produces a list of quick fixes from daily nasal washes to herbal teas to lining your nose with Vaseline. They may do in a pinch, but wouldn't it be nice if you could just get rid of the allergies.
There has been a marked increase in the allergies and asthma over the last few decades. This leads scientists to believe that it is not a genetic condition, but due to environmental and lifestyle factors. One of the largest factors being diet.
If you REALLY want some allergy relief, start by taking a good look at your plate. The best remedy for seasonal allergies may be increasing your consumption of plant-based foods. Fruits, vegetables, legumes, nuts, seeds, and grains are rich in a variety of nutrients that work together to keep you healthy even during the height of allergy season.
Follow these tips and eat a balanced diet full of the foods below and hit the high notes instead of sneezing them:
1. Eliminate Processed Food:
Processed foods can contain additives, chemicals and other undesirable ingredients like refined sugar, refined flour and soy that might make your allergies worse. They also increase inflammation in the body, which makes your immune system have to work in overdrive. This entire process makes allergies more prevalent in the body, not to mention makes you feel run down and tired. Try to buy organic, since pesticides can also cause some people to react to a food as well.
2. Rule out Food Allergies:
If you have a known food allergy, then you are probably avoiding it. However, some people have low grade allergies or even unknown food allergies. During allergy season, when your immune system will be overwhelmed you may want to cut out these common allergens: wheat, barley, rye, dairy, soy, gluten, shellfish, nuts, and sesame.
3. Eat vitamin C rich foods:
If you eat a whole foods plant-based diet, you’re probably getting a good amount of vitamin C. This antioxidant is known for its role in keeping us healthy during cold and flu season, and it can also protect us from foreign invaders during allergy season. Some excellent sources of vitamin C include citrus fruits, papaya, red bell peppers, broccoli, and Brussels sprouts.
4. Carotenoid Rich Foods:
Dark green leafy vegetables, including seaweed are rich in carotenoids. As are orange coloured fruits and vegetables, such as sweet potatoes and carrots. A study found that those with the highest level of total carotenoids in their blood stream (alpha-carotene, beta-carotene, lutein/zeaxanthin, canthaxanthin and cryptoxanthin) had a significantly lower prevalence of seasonal allergies.
5. Quercitin Rich Foods:
This anti-oxidant has properties of an anti-histamine. It can reduce the inflammatory response throughout the body, including those that are caused by an increase in histamine levels when an allergic response occurs. Foods such as onions, apples, berries, broccoli, cherries, grapes, capers, and tea are all great sources of this important antioxidant. You need to regularly consume quercetin-rich foods to see the benefits, but since they are all healthy plant-foods, with many other amazing benefits, you should be eating them daily anyway!
6. Eat Garlic and Tumeric:
Garlic is a such a powerful, yet humble food. This one food has been linked to cancer prevention, blood sugar regulation, a healthier heart, and reduces inflammation in all parts of the body. Boost your immunity with a small serving every day. If you don’t like garlic, turmeric is also an anti-inflammatory food with incredible benefits, and may also help lower the allergic response you suffer during pollen season. You can easily have tumeric by adding it to curries or try some Golden Milk.
7. Eat Omega-3 Rich Foods:
Flax seeds chia seeds, walnuts are all great sources. Similar to the carotenoid finding, those with higher levels of both long and short chain omega-3 fatty acids in their blood stream were found to have less allergic rhinitis.
Hydration is more important than ever during allergy season! Drink lots of water (preferably with fresh lemon – citrus has been associated with lower allergy and asthma symptoms).
9. Reduce/Eliminate Meat:
One study on diet and allergic rhinoconjunctivitis (runny nose/itchy eyes) confirmed that meat can increase the risk by 71%. Other studies have also shown the link between diets marked by greater intakes of meats, poultry, and seafood and greater risk of hayfever and asthma.
So start adding more fruits and veggies on your plate to replace the meat and processed foods and see how you do. (Bonus: these foods do so much more for you and your voice than just ease allergies)
What do you do to alleviate your allergies? I'd love to know, Leave a comment below.
Need motivation or help transitioning? Then join us in our Facebook community, Vibrant Body Vibrant Voice.
My voice teacher used to always say to me, “A tree only grows tall if it has deep roots, and your voice will only flourish if you connect deep in your body.” For me that connection to the body always felt tenuous. I had to really think about it.
That is until I started working out in an efficient way that developed my deep core muscles to the point that it wasn’t such a conscious effort any more. When that core connection is there my breathing becomes more efficient and my sound floats freely and effortlessly. I could sing all day!
First of all lets review some of the major core muscles involved in breathing.
If you’ve been going to the gym knocking out crunches and planks and still don’t feel the magical quality of that connection, it’s because these aren’t the most efficient exercises to activate the desired muscles.
Crunches really only work the rectus abdominus, a very superficial muscle. It’s the one that can give you a great six-pack, but can actually hinder your breathing if too tight. The movement of crunches and sit-ups may also put undue strain on neck and shoulders.
Planks can be great, but are really an advanced move. They can be difficult to do without proper guidance to achieve the proper muscle activation, plus they have other limitations and may not be for everyone. I’ve addressed it before here.
The following five exercises in the video will hit all the muscles that you need to get great stabilization and activation of the core muscles that will have you singing freely throughout your range in no time.
So try them out an let me know how you do with them.
Looking for more exercises designed specifically for singers? Then join our Facebook group Vibrant Body Vibrant Voice.
Colds, flu, sore throats. Winter is the time for getting sick. Of course that just won’t do for a singer. Every singer's nightmare is to get that tickle in the throat and sniffles coming on just before a performance.
Usually I try to promote prevention through a healthy lifestyle that includes exercise, good nutrition, stress management, and sleep. However, there are times but even the best laid plans go awry.
So what’s a singer to do when that illness comes along?
Let's start with what you shouldn't do.
Do not sing with a severely sore throat.
Though you may be able to get by singing with a bit of a head cold if you feel it in your throat chances are your vocal folds are also inflamed and you put yourself at risk of vocal injury.
Don’t sing if you feel really lousy.
Aside from the possibility of inflammation in the vocal folds, if you are not feeling well and have to increase your effort to sing, you will put your voice at risk of vocal injury.
Do not use over the counter cough and cold medications if you are going to sing.
Many of them contain nonsteroidal anti-inflammatories. These drugs will numb the pain and then you won't be able to feel if there is a vocal problem. You could end up with a vocal hemorrhage. Same goes for any herbal remedies that numb the pain, even good old Throat Coat tea is not safe to use if you are actively singing.
Do not drink alcohol.
Alcohol can affect your gut microbiome which is essential to your immune system. It's also a diuretic that will dry you out. When you're sick you need to hydrate more than ever.
Do not take antibiotics unless you know you have a bacterial infection.
Over-prescription of antibiotics is a problem these days. Taking antibiotics kills off good and bad gut bacteria throwing your immune system off balance.
Do not eat sugar.
If you feel a cold coming coming on, cut out the sugar and simple carbs. Sugar is inflammatory and lowers your immune system.
Do not use Facebook recommendations for wacky remedies.
Many can be ineffective and at worst can put you at risk of vocal injury. Ever hear of putting onions on your feet? Or using colloidal silver? Please, just don't.
Now let's talk about what you should do and some natural remedies that you can use.
Do increase your consumption of fruits and vegetables.
Even if you haven't been eating them regularly before your cold they will still help boost your immune system and shorten the length and severity of your symptoms.
Drinking lots of water will improve your body's ability to function and fight off the infection. In addition to water, soups and herbal teas are great are great to have for hydration and may have other soothing and healing benefits. Some good herbal teas to include in your cold and flu fighting arsenal are ginger tea with lemon, marshmallow tea which is good at suppressing coughs and soothing sore throats, peppermint tea. You can also have water with a tablespoon of raw apple cider vinegar. Raw apple cider vinegar is known to kill germs and bacteria. Drink it a few times a day when you have a cold or flu.
Do make sure you are taking vitamin D.
Especially in Northern climates where we don't get much sunlight Vitamin D deficiency can be a problem and it is known to be important to your immune system. Read more on vitamin D here.
Steaming will help open up your sinuses and hydrate your vocal folds providing you with some relief. Adding some essential oils such as peppermint, rosemary or oregano can help clear up and soothe even more.
Do gargle with salt water.
Salt water can help kill germs lurking in the back of your throat.
Do some light vocalizing.
Using semi-occluded vocal tract exercises (SOVT), especially straw phonation, can help with healing of inflamed vocal folds.
Do see an Ear, Nose, Throat specialist (ENT) if you are concerned or if symptoms last for more than two weeks.
You want to make sure you're voice stays healthy for a lifetime of enjoyment.
Here are a few other natural remedies you can try.
For congestion make a rub of coconut oil with a few drops of peppermint oil or eucalyptus oil. Other essential oils that are antibacterial and antiviral are thyme and rosemary which can be incorporated in rubs, steaming or diffusers.
Licorice root is known to soothe coughs however use in moderation and for no longer than two weeks at a time as there may be side effects from overuse.
Eat lots of garlic. Garlic is known to have natural antibacterial and antiviral properties. Try mashing two cloves of garlic with little bit of honey and lemon juice and chewing on this every 3 to 4 hours at the first signs of a cold.
Apply coconut oil to your nostrils and ears and mouth. Coconut oil has antibacterial properties make sure you were using unrefined coconut oil that will still have the enzymes in it. This will prevent entry of germs into your system it's a great preventative when you are traveling on planes where the air is very dry.
Try some of these strategies the next time you get sick. Let me know what works for you.
If you need help revitalizing your voice after a cold or flu then the 14 Day Vocal Reset is for you. Check it out here.
As the days get shorter and the clocks have recently fallen back, many of us in northern climes are lucky if we get to see the sun through the day. This can be a bad thing, especially when we talk about Vitamin D. This is especially so for singers who need to maintain their energy and immunity during this busy season.
When we think of "vitamins," we know they're super-important for health.
But vitamin D is special. First of all, it's not even really a vitamin, but actually a hormone.
And, unless you live in a warm sun-drenched climate, it's difficult to get enough vitamin D; vitamin D is, therefore, a very common deficiency.
So, let's talk about how much of this critical fat-soluble vitamin we need, and how you can get enough. The three ways to vitamin D are exposure to the sun, consuming vitamin D containing food, and through supplements.
Why is vitamin D important, and how much do we need?
Vitamin D helps us absorb calcium from our food and as a hormone it helps us build strong bones. Vitamin D can also help with immune function (this is especially important for us singers when cold and flu season hits hard), cellular growth, and help to prevent mood imbalances such as depression and seasonal affective disorder.
Not getting enough vitamin D can lead to low energy and getting sick more easily, but it can also lead to more serious problems such as to bone diseases like osteomalacia. Inadequate vitamin D can also increase your risk of heart disease, autoimmune diseases, certain cancers, and even death. The "official" minimum amount of vitamin D to strive for each day is merely 400-600 IU. However, many experts think that this is not nearly enough for optimal health. The Endocrine Society recommends 1500 - 2000 IU for the average person (more if you have severe deficiency or are obese).
To ensure you get adequate amounts of vitamin D, you can implement any combination of the three vitamin D sources mentioned above on a weekly basis.
How can I get enough vitamin D from the sun?
Your skin makes vitamin D when it's exposed to the sun; that's why it's referred to as the "sunshine vitamin." How much vitamin D your skin makes depends on many things. Location, season, clouds, clothing, all affect the amount of vitamin D your skin can produce from the sun. One standard recommendation is to get about 5–30 minutes of sun exposure between 10:00 a.m. - 3:00 p.m. to the face, arms, legs, or back. This should be done without sunscreen, at least twice a week. Of course, we should always avoid sunburns and of course in some locations (and seasons of the year) it's not easy to get sun exposure. So, how can we get enough vitamin D in other ways?
How can I get enough vitamin D from food?
Vitamin D is naturally found in fatty fish, liver, and egg yolks. Some mushrooms make vitamin D when they're exposed to the sun.
Some foods are "fortified" (which means vitamin D has been added) with vitamin D. These include milk, some orange juices, breakfast cereals, and yogurt. It will say on the label how much vitamin D has been added per serving. As always, I lean to the whole food plant-based choices.
Because vitamin D is fat-soluble, you can increase absorption of it from your food if you eat it with some fat (healthy fat, of course).Between sun exposure and food, it still may be difficult to get even the minimum of 400 IU of vitamin D each day; this is why vitamin D supplements are quite popular.
How can I get enough vitamin D from supplements?
It's easy enough to just "pop a pill" or take some cod liver oil (which also contains vitamin A, which is a potentially toxic vitamin if consumed daily in this form and should be avoided if you are pregnant). Either of these can ensure that you get the minimum amount of vitamin D, plus a bit extra.
There is also some evidence to suggest that taking vitamin D3 may be more beneficial for longevity than vitamin D2 (the kind made by mushrooms), though either form will improve your blood levels
But before you take vitamin D containing supplements, make sure you check that it won't interact with other supplements or medications you may be taking. Always read your labels, and ask a healthcare professional for advice.
Do not take more than the suggested dosage on the label of any vitamin D supplement, except under medical care.
The maximum amount recommended (for the general population) is 4,000 IU/day. Too much vitamin D can raise your blood levels of calcium (to an unsafe level), and this can affect your heart and kidneys.
The best thing, if you're concerned, is to ask your healthcare professional to do a blood test and make a recommendation about how much vitamin in supplement form is right for you. Your healthcare practitioner may recommend higher amounts of vitamin D supplementation for a short time while under their care.
Vitamin D is an essential fat-soluble vitamin which; many people have a hard time maintaining adequate levels of vitamin D. There are three ways to get enough vitamin D: sun exposure, through certain foods, and in supplements.
I've given you some ideas how you can get your daily dose of vitamin D.
If you're concerned, it's best to request a blood test that tests your vitamin D levels to be sure what's right for you. Always take supplements as directed.
This is a question that comes up often.
A big reason many teachers site as for discouraging students from trying to achieve those six-pack abs is the fact that there is too much tension which interferes with freedom of breath, but it's not really true. (If you don't want explanations and just examples involving shirtless men, then just scroll down now.)
Ok, this can be true in an untrained singer who already has developed a bad habit of clenching their abs tightly. Dancers and body-builders are usually the worst offenders. A lot of work needs to be done to re-educate their breathing, but not really much more than the average new student who tends to breath in a shallow manner.
What about experienced singers? Really all it takes is to inform them that they should continue to practice their singing breath when they workout.
Honestly that’s all it takes if they already have good breathing patterns. In fact, most athletes do practice good breathing technique. My triathlon coach used to tell us that as we rode our bikes. “Breath into your belly!” he’d yell, “Those Tour de France guys look like they’re pregnant when they breathe!!!”
And it’s not just on bikes. Running, swimming; they all require that deep breathing that we use for singing. And these athletes hit the gym for strength training as well, so it’s not just about the weights. It about how you breathe when you lift the weights.
Let’s take a look at a few examples. I know this is going to be difficult for you ladies, but let’s make the effort to look at the breathing patterns of Chris Helmsworth (as Thor) and Michael Phelps. Try not to get too distracted.
Notice how Thor lifts his shoulders with every breath. He is concerned with maintaining his glamour muscles. The tension may be dramatic, but it’s going to affect his fighting capabilities with poor oxygen exchange. Good thing he has a magic hammer.
Now take a look at Michael Phelps. This is the way you breathe to win! Look at those ribs and abs move. You can have those abs and breath with complete freedom too.
But I’m not going to leave it there. We also want to see whether a SINGER can have a six-pack and still breathe for singing. So here is your proof with William Burden and Nathan Gunn in the Pearl Fischers duet. You can especially see the working abs at 2 minutes.
So yes, singers, you can have awesome abs and breathe freely. We don’t necessarily build tension from creating those abs, we just have to learn how to keep them flexible.
After all our abdominal muscles are important to maintaining our posture – good alignment is always encouraged for singing and those abdominal muscles are part of the recipe for achieving that. They will protect your back and allow you to move athletically while on the stage (or off).
Just remember that as you sing you cannot maintain the lean magazine-cover look. Your belly will expand as you inhale deeply.
It’s also good to note that to be really ripped also requires a low body fat percentage that just is not sustainable and may not be compatible with singing. Bodybuilders and fitness models often get dehydrated to make the muscles pop, so it’s not a look I’d recommend singers go after.
If you want to find out more about how you can get your abs and still sing with freedom, join the FREE Vibrant Body Vibrant Voice Facebook group where I share exercises every week.
Its causes are absolutely everywhere. Would you agree?
While I’m here at Resonanz Opera this summer, it’s certainly something that many singers are telling me about. How they feel stressed. How they feel anxious. How it affects their performance.
Our natural “fight or flight” stress response can sometimes go a little overboard. It’s supposed to help us escape injury or death in an emergency and then return to normal after we’ve fought or flew. But, that doesn’t happen too much in our society - it becomes a long-term reaction. It becomes chronic. If you’re a singer you definitely know what I’m talking about - work, rehearsals, practice, school, gigs, family. We try to do it all and it can take a toll on us.
You’ve probably heard of the main stress hormone, called “cortisol.” It’s released from your adrenal glands in response to stress. It’s also naturally high in the morning to get you going, and slowly fades during the day so you can sleep.
Did you know that too-high levels of cortisol are associated with belly fat, poor sleep, brain fog, high blood pressure, high blood sugar, and even lowers your immunity? If you’ve ever experienced a pre or post show cold, it was probably brought on by stress.
Do you experience any of these? Well, then read on because I have a list of foods, nutrients and lifestyle recommendations to help you lower this stress hormone naturally!
Foods and nutrients to lower cortisol
Let’s start with one of the biggies that increase your cortisol… sugar. Reducing the sugar we eat and drink can be a great step toward better health for our minds (and bodies).
High doses of caffeine also increase your cortisol levels. If coffee makes you feel anxious and jittery, then cut back on the amount of caffeine you ingest.
Also, being dehydrated increases cortisol. Make sure you’re drinking enough water every day, especially if you feel thirsty. I’m constantly surprised by how many singers still aren’t getting enough hydration.
Eat a variety of nutrient-dense whole foods; this doesn't just help reduce stress hormone, it helps all aspects of your health.
Lower your cortisol levels with tea and dark chocolate (not the sugary milky kind!). Have a bit to unwind.
Don’t forget your probiotics and prebiotics! There is so much new research about the gut-mind connection, and how taking care of your friendly gut microbes is key! Make sure you’re eating probiotic rich fermented foods and getting a healthy dose of prebiotic fiber.
Lifestyle techniques to lower cortisol
It’s not just food, but there are things you can do with your time that can lower cortisol.
Reduce your stress with mindfulness. Many studies show that reducing stressful thoughts and worry reduces cortisol. Every singer should develop mindfulness strategies that don’t only reduce stress, but can improve your performances.
Get enough exercise (but don’t overdo it). While intense exercise increases cortisol levels temporarily, it can reduce overall cortisol levels. Even on those busy days dry to squeeze in a few 5 - 10 minute walks or even better - a 20 minute HIIT workout.
Get enough sleep!
Getting adequate sleep is way too underrated. Sleep reduces cortisol levels and also helps improve your overall health in so many ways.
Relax and have fun. Things like deep breathing, massages, and listening to relaxing music all reduce cortisol. They also happen to be things that will aid your singing in other ways.
Be social and bust loneliness. Would you believe me if I told you that science has shown health risks from social isolation and loneliness? It’s true! Maintaining good relationships and spending time with people you like and who support you is key. Luckily, most singing involves getting together with others to make music. What could be better!
Too much of the stress hormone cortisol can have several negative impacts on your health and voice. There are many proven ways to reduce levels of cortisol naturally.
In terms of foods and nutrients, have less sugar and caffeine. And have more water, fruit, tea, dark chocolate, probiotics, and prebiotics.
Lifestyle factors are huge when it comes to cortisol. To lower yours, exercise (but not too much), get more sleep, relax, and have more fun.
In the comments below, let me know your favourite ways to bust the stress hormone cortisol!
Recipe (High fiber prebiotic): De-Stressing Chocolate Pudding
3 ripe avocados
¼ cup cacao powder (unsweetened)
½ cup Medjool dates (pitted and soaked for 20 - 30 minutes)
½ tsp vanilla extract
1 dash salt
Place all ingredients into a food processor and blend until smooth.
Serve & enjoy!
Tip: Try adding a pinch of cinnamon for a deeper flavour.
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.
This summer is a whirlwind for me this year. Often I spend my summers enjoying some time to myself, training for triathlon, some light planning for the fall and teaching voice one day a week. My online world continues, but not teaching really frees up a lot of time.
This summer however, is vastly different – and in a good way. I’d say even a GREAT way.
It started of with a bang with five days in Vegas at the National Association of Teachers of Singing (NATS) conference .
That was loaded with inspiration; refreshing old ideas and exploring new ones.
With my head still swimming with all of that, I made my way to Resonanz Opera in Ohio, where I’m pulling triple duty as director of the high school internship program, teaching health & wellness for singers in my LIVE Empowered Singer program and stepping in for the Abbess in Suor Angelica. This last one was impromptu as the originally cast Abbess could not make it. Good thing I brought my score!!!
We started off our Empowered Singer program talking about mindfulness and ways of thinking. And it was also the subject of a couple of sessions at the NATS conference. This is a subject of growing importance to singers.
In an industry where we can feel such negativity - feeling examined under a microscope, dealing with rejections, feeling the heat of competition, being our own worse critic, struggling with finances and so on, it can all affect our ability to free our voices, to open ourselves to our own vulnerability, to be confident in that vulnerability, to be able to cope with the stresses in the face of that negativity, and to bring out our true creative nature.
Great performers have learned to overcome this. In part this is due to these traits that they have in common:
A fighting-spirit: That doesn’t mean you’re going to get in a catfight with that arrogant soprano with a diva complex (she’s probably dealing with issues of her own). What it means is that you have the fight in YOU to carry on no matter what obstacles come your way, to fight to make YOURSELF the BEST you can be, to keep improving in all aspects of your life.
The ability to focus their attention: In times of stress if the stress levels get too high we can hyper-focus, that is we narrow our range of focus and often to the negative. At the same time if there is too little feeling of stress or nervousness then there is a lack of focus and can become easily distracted. Finding that middle ground of our stress response allows us to focus on the task at hand with detachment from emotional responses without sacrificing expressivity – sometimes this is called the Flow State.
A positive attitude: Towards yourself and others. Being willing to learn and grow. The ability to forgive.
Self-Confidence: So often we think of self-confidence associated with body image and as the opposite of shy, and though to some extent that’s true, it’s also confidence in the skills you have, and being confident that you will master the skills you don’t yet have.
Self-Discipline: Of course, we know we need self-discipline to practice, but it is also the self-discipline to practice effectively. There is also the self-discipline required to keep detached during performances and detached from distractions, and finally, self-discipline in other areas of your life that may have a bearing on your instrument, such as looking after your health.
Determination: In the face of all odds you are determined to get the outcome you want. Whether it is to perform your best at your next concert, get a handle on your finances or the determination to make this career choice work for you, your determination will find ways to tackle any obstacle.
You can have these traits, too!
The good news is all these traits can be learned and practiced. The most effective path is through mindfulness.
Mindfulness can be used in many ways:
Studies have shown that meditation and other mindfulness practices do actually make physiological changes to your brain.
Mindfulness can be informal or formal.
Formal include practices such as prayer, transcendental meditation, visualization practices and yoga.
Informal practices can be washing dishes, eating mindfully, walking or running (when runners get in the zone), taking a shower.
Most likely you will use a combination of different types of mindfulness to achieve different outcomes.
You may use informal methods to calm yourself or unleash creativity (the best ideas always seem to come in the shower) or even learn to focus (focus on experiencing your meals, slowly chewing, tasting, smelling).
Formal methods can help you reach deeper into yourself to make changes. Get over performance anxiety or learn how to control your temper by practicing visualization of the situation you are going to be in that may trigger the unwanted responses. You can use visualization to improve motor skills, as well – a great way to practice when you’re traveling and won’t be able to properly vocalize.
Mindfulness practices usually will cross-over to other benefits, just the focus of attention may change. Example: A visualization practice will help you focus, de-stress, release tension and master a skill.
There are many apps available that can lead you through guided meditations. Choose one and get started to reach heights of awareness you didn’t think were possible. You can start of with as little as 5 minutes a day.
The key to success with mindfulness is to practice it consistently. Focus on one area of improvement at a time and stick with it for at least three weeks before moving on to another skill or goal.
If you want more guidance on mindfulness join our free community at Vibrant Body Vibrant Voice.
Follow The Fit Singer on Facebook or Instagram to follow my adventures at Resonanz this summer and get more tips on all things vocal health.
Hi, I'm so glad you found my wellness coaching site. I am a singer, voice teacher of over 20 years, certified personal trainer and nutrition coach.
A singer is a vocal athlete. Just like an athlete, a singer requires strength, agility and stamina. I teach singers to take care of their instrument, their body, through a holistic approach encompassing fitness, whole food nutrition, mindfulness and natural solutions.
In joining me you will learn:
Take a transformative journey to become an empowered singer that performs with outrageous confidence. Go from feeling exhausted, worried about your vocal folds, deprived, overwhelmed and stuck, to feeling comfortable in your own skin, completely energized, with renewed mental clarity and reinvigorated in a matter of weeks.
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