'Tis the season when many singers are experiencing more bloating than usual. With all the treats everywhere, from green rooms to receptions to holiday gatherings, there always seems to be rich food in sight.

However feeling a bit “overextended” in the belly after a meal can make it uncomfortable to sing. Instead of hitting  high Gs you might be more inclined to hit low “Gas”  And fitting into your costume maybe for difficult if you're carrying a “food baby.”

Well, bloating at the best of times is common. Up to 25-30% of people experience it regularly. It happens when you have trouble digesting. The symptoms come from excess gas, reactions to foods, or food not moving through you as well as it could. 

Though at this time of year, bloating may be associated with the tendency to overeat rich foods, there are many other reasons you might experience these symptoms. Maybe because of a serious condition (disease), or a food allergy or intolerance (what you eat). It can also result from how you eat.

If you have a serious digestive issue like IBS (Irritable Bowel Syndrome), then make sure you eat accordingly. Same goes if you know certain foods give you gas. Simply avoid them. 

If you’re already doing those things, and still experience bloating, here are some great tips for dealing with it naturally.

1 - Don’t overeat

If you overeat at a meal, then you’ll feel bigger around the mid-section. You’ll feel more pressure in your abdomen. It will be more difficult to breath properly for singing. Plus, you’re giving your digestive system a hard time. For many singers this can also end up leading to reflux. It’s better to eat until you feel almost full and not overindulge. Grab an extra snack or small meal throughout the day if you have to. Just don’t over-stuff yourself in one sitting.

2 - Avoid sugar alcohols

Sugar alcohols are low-calorie sweeteners made from sugars. In an ingredients list, they end in "-ol,” and include things like sorbitol, xylitol, and erythritol. They’re found in some chewing gums and sugar-free foods.  Some people experience bloating after eating foods with these. So, try avoiding them and see if that helps you.

3 - Avoid swallowing air

Sometimes the gas that causes pressure in your digestive system is from swallowing air. Things like carbonated drinks are the biggest culprit here. You can also swallow air when you chew gum or drink through a straw, so try ditching these. 

You can also swallow air when eating too quickly or while talking. Which leads me to...

4 - Eat slower, more mindfully, and less stressed

Eating too fast isn’t doing your digestive system any favors. You can help the food move along by chewing it thoroughly and slowing down your eating habits. Be mindful and enjoy the time you are spending eating your meals. Savour them.

The feeling of stress can also cause increased bloating. Stress-reducing techniques can help improve your digestion. Try meditating or deep breathing (but not while you’re eating). :)

5 - Try peppermint

Peppermint oil has been shown to improve bloating. It’s thought to increase transit time by relaxing the stomach muscles and increasing the flow of bile. Try steeping fresh peppermint leaves, or a peppermint tea bag, and drinking it slowly. See if that helps reduce your symptoms.

Conclusion

There are a bunch of natural ways to deal with bloating. 

First, avoid it by not eating things that give you gas or aggravate a digestive issue. Try not to overeat, consume sugar alcohols, or swallow air. Also, eating more mindfully and reducing stress can help too. Finally, if you are experiencing bloating, enjoy a cup of peppermint tea.

If you do all of these, and still experience bloating, then you may have a food intolerance; this could be from an allergy or intolerance. If you have a major concern, then please see your doctor. Your doctor can help to rule out a serious and/or chronic condition. 

Recipe (peppermint): Peppermint Mocha Creamer

1 can coconut milk
½ cup almond milk, unsweetened
2 tbsp cacao powder, unsweetened
½ tsp peppermint extract or essential oil (food-grade and safe for internal use)
3 tbsp honey or maple syrup (optional)

Instructions

Place all ingredients in a blender and blend until well combined.

Store in a sealed container in your fridge.

Serve & enjoy!

Tip: While the non-peppermint ingredients in this creamer may or may not be “de-bloating” for you, try these ideas too:
Grow peppermint yourself;
Chew on the fresh leaves; and/or 
Steep them for tea.

References:

https://authoritynutrition.com/11-proven-ways-to-reduce-bloating/

https://www.dietvsdisease.org/how-to-get-rid-of-bloating/

http://www.precisionnutrition.com/fix-gut-fix-health
​

In today’s world, we are constantly on the go, a steady state “busy-ness” is the norm, and we’re always running from one responsibility to the next - literally! So, it’s no wonder that physical fatigue is such a common complaint among singers. Physical fatigue can put our voice at risk of injury as we are more likely to try to exert more effort singing to compensate.

The good news is that there are some really simple (and natural) ways to increase your energy so you can keep up with your busy life. 

1. Get off the blood sugar roller coaster

One of the simplest ways we can boost our energy is to stabilize blood sugar. When we don’t eat enough food throughout the day or when we eat foods that are higher in sugar, our energy levels bottom out. 

You can balance your blood sugar, and boost your energy naturally by:

• Eating every 3-4 hours gives your body the nutrients and fuel it needs to keep your blood sugar - and energy levels steady
• Consuming foods that are low on the glycemic index (think fruits and veggies, whole grains) instead of the higher sugar white breads and pastas.
• Eating protein with every meal to slow down the release of carbohydrates into your bloodstream. Protein is broken down and released slower so you’re less likely to have a blood sugar spike and subsequent crash.

2. You like to move it, move it!

When you’re tired, the last thing you want to do is exercise. However, as hard as it can be to get your butt off the couch, it’s one of the best things you can do to fight fatigue. 

And, it turns out that you don’t even have to commit to a long workout! 

A California State University study concluded that even a brisk 10-minute walk can increase your energy for up to 2 hours. 

So when you feel that afternoon slump coming on, skip the coffee and lace up your running shoes instead.


3. Up your sleep game

It may seem obvious that lack of sleep causes fatigue. However did you know that the quality of your sleep can have an even bigger impact on your daily energy? Even slight disturbances in our sleep can affect how rested we feel the next day. 

Here are a couple of tips for a more restful sleep:

• Avoid tech in the bedroom, or within 1-2 hours of bedtime. Even the small amount of light, especially the blue light emitted from devices, interrupts your body’s circadian rhythm. Your brain still thinks it’s daytime and won’t wind down.
• Avoid caffeine late in the day - or avoid all together if this is a problem for you
• Try to create a regular sleep/wake schedule to help your body develop a sleep routine = good sleep hygiene.
• Dab a bit of calming lavender essential oil on your temples before bed or put a few drops on your pillow. Breathe in the calm.

​4. Drink up!

Before you reach for that coffee or energy drink to perk you up, consider switching to plain old water. While caffeine is usually the first choice for busting out of an energy slump, remember that it can interfere with sleep.

And then there’s dehydration. Even mild dehydration impairs our concentration, decreases our mood and zaps our energy. Surprisingly, many singers, even though they know the importance of hydration, are not actually getting enough.

How do you know if you may be dehydrated? 

Check the colour of your urine. If it’s the colour of straw, you’re good to go. If it’s a darker yellow colour, it’s time to drink up.

If you’re still craving a caffeine hit, try the Energizing Matcha Smoothie recipe below. 

Matcha gives a longer lasting energy boost than coffee. It doesn’t hit you hard and then cause you to crash. Plus the recipe really is delicious!

Have you ever stopped to think about it? Most singers perform evenings and even into the wee hours of the morning. This can set us up to have a schedule similar to many shift workers. Shift work is defined as anything that is outside regular daytime work hours that could encompass 7 am to 6 pm.
 
In fact, some of us may even be pulling double shifts if you have a day job, as well as your nighttime gigs or rotational shifts if you have a day job during the week and then perform weekends. Even singing teachers can be considered shift workers.
 
This can have serious consequences to our health.  Within the World Health Organization's (WHO) definition of "health", shift work is a risky condition at all three of their reference levels. It is a risk factor for health, it also perturbs the sleep/wake cycle and circadian rhythms, and it hampers family and social life.
 
Some of the health issues that have been linked to shift work include:
 

• Cardiovascular disease (40% higher than daytime workers)
• Diabetes (possibly 50% higher) and metabolic syndrome (3 times higher)
• Obesity
• Depression and Mood Disorders
• Serious Gastrointestinal Problems (greater incidence of reflux or GERD)
• Problems with Fertility and Pregnancy (also increased incidence of endometriosis and painful periods)
• Cancer (WHO classifies shift work as a possible carcinogen, 50% higher rates of breast cancer)

 
Some speculation on the cause of these health risks is that our sleep/wake cycle is disrupted, which affects the circadian rhythm, or body clock. Our bodies naturally are primed for the difference between day and night. In the morning, our body temperature starts to rise to wake us. Sunlight signals receptors into the eye, which sets off production of hormones that will help us thrive through the day. In the evening, our body temperature starts to drop and levels of melatonin, a hormone that helps us sleep, start to rise. When this circadian cycle is disrupted it can cause hormonal imbalances (including melatonin, reproductive hormones, insulin, hunger hormones, cortisol, seratonin and more), a rise in cholesterol levels and high blood pressure, which all can lead to health problems.
 
These disruptions can also lead to insufficient sleep and poor sleep quality. This can lead to fatigue and loss of mental alertness, which could impact our ability to perform at our best. The International Classification of Sleep Disorders has officially defined the Shift Work Sleep Disorder (307.45-1) as one that "consists of symptoms of insomnia or excessive sleepiness that occur as transient phenomena in relation to work schedules".
 
Family and social life can become strained by working hours that don’t fit with the schedules of family and friends. Socializing with friends becomes difficult, since you are working during their leisure time. Singers with children may get insufficient or disrupted sleep by having to take care of young children or get children off to school in the morning. After school time may be taken up with rehearsals or teaching.
 
I personally experienced this with my children. When by kids were preschoolers, it was great – I’d have them all day and then my husband would come home and I would teach from late afternoon through the evening. Once they started school not so great. I’d start teaching as soon as they got home from school until their bedtime. It did cause strain and my kids did start having some behavioural problems until I was able to schedule some family time into my evenings.
 
What can we do?
 
For many singers there is little choice, but to continue to work evenings. If booking daytime gigs, like church work or singing at retirement homes isn’t going to do it for you, then there are some things you can do to try to make your schedule work for you and get your body primed for your work schedule.
 

1. Do not eat for at least two hours before going to bed. This may mean saying no to after show snacks and alcoholic drinks, as well.
2. Wear blue/green light blocking glasses after the show so that your body can start producing melatonin.
3. Take a hot bath or shower. Once your out it can help your body temperature drop faster for better sleep. Add a few drops of lavendar essential oil for even more of a relaxation boost.
4. Wear an eye mask and/or get blackout blinds and keep your room dark with no electronics in it. You’ll have better quality sleep. Even a little blue light from a device or a little sunlight creeping in can signal the brain that it’s “daytime”.
5. Get at least 7 hours of sleep, preferably 8. If you’re not getting to sleep until 2 am then you need to be sleeping until 9 or 10 am.  If you are regularly not getting enough sleep you are setting yourself up for even more health risk.
6. Drink caffeine when you get up. There is some evidence that caffeine helps reset our circadian rhythm. However, you should not have any caffeine for 6 to 8 hours before going to bed, since that will disrupt your sleep.
7. Spend at least 15 minutes in sunlight when you get up. It will signal those receptors in your eyes that will also reset your circadian clock making you feel more alert.

 
Have you ever considered your singing schedule as shift work? I’d love to know how you cope with it and if you use any of these strategies. If you haven’t give them a try and let me know how you do.
 
 Get more tips to optimize your singer’s health with my free Singer’s Wellness Guide. Click here to get your’s now.
 
 
 
 
Resources:
 
https://www.webmd.com/sleep-disorders/features/shift-work
https://www.sleepfoundation.org/shift-work-disorder/what-shift-work-disorder/shift-work-disorder-symptoms
https://oem.bmj.com/content/58/1/68
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3430894/