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!

​One day this summer I ended up taking my mother to emergency because she hit her head after fainting on the toilet. The cause was straining on the toilet. Talking to the nurse she said it was actually very common to faint while straining due to constipation, due to a sudden drop in blood pressure.
 
Constipation is the opposite of diarrhea - it's when stool tends to stick around longer than necessary. Often it's drier, lumpier, and harder than normal, and may be difficult to pass.
 
Constipation often comes along with abdominal pain and bloating. And can be common in people with certain gut issues, like irritable bowel syndrome (IBS).
 
About 14-24% of adults experience constipation. Constipation becomes chronic when it happens at least three times per week for three months.
 
Constipation can be caused by diet or stress, and even changes to our daily routine. Sometimes the culprit is a medical condition or medications. And sometimes there can be a structural problem with the gut. Many times the cause is unknown.
 
As a singer this can actually cause risks to your voice. During a bowel movement, especially one that is difficult to pass, the valsalva maneouver is often engaged. The valsalva maneouver is often associated with weight lifting. It is a way of establishing intra-thoracic pressure by forcefully closing the vocal folds. Often the muscles of the neck are tensed, as well. This can all lead to structural changes around the larynx such as overly developed vocal fold adductor muscles and neck muscles that can be full of tension. This can lead to less freedom of the larynx and constricted phonation.
 
Since many singers suffer from acid reflux, which can have major consequences to the voice, it’s also important to note the connection between constipation and acid reflux, Though constipation does not cause acid reflux, the straining could put pressure on the stomach, which could aggravate reflux. More interestingly antacid medications can cause constipation as most contain aluminum hydroxide and aluminum can impair the muscle contractions that move things along.
 
Whether you know why you’re constipated or not, there are some things you can do for relief:
 
1. Eat more fibre
 
You've probably heard to eat more prunes (and figs and dates) if you get constipated.
 
Why is that?
 
It comes down to fibre.
 
Dietary fibre is a type of plant-based carbohydrate that we can’t digest and absorb. Unlike cows, humans don’t have the digestive enzymes to break it down. And that’s a good thing!
 
Even though we can’t digest it ourselves, fibre is very important for our gut health for two reasons.
 
First, fibre helps to push things through our system (and out the other end).
 
Second, fibre is an important food for feeding the friendly microbes in our gut.
 
There are two kinds of fibre: soluble and insoluble.
 
Soluble fibre dissolves in water to make a gel-like consistency. It can soften and bulk up the stool; this is the kind of fibre that you want to focus on for helping with constipation. Soluble fibre is found in legumes (beans, peas, lentils), fruit (apples, bananas, berries, citrus, pears, etc.), vegetables (broccoli, carrots, spinach, etc.), and grains like oats.
 
Psyllium is a soluble non-fermenting fibre from corn husks. It’s been shown to help soften stools and produce a laxative effect.
 
Insoluble fibre, on the other hand, holds onto water and can help to push things through the gut and get things moving. It's the kind found in the skins and seeds of fruits and vegetables like asparagus, broccoli, celery, zucchini, as well as the skins of apples, pears, and potatoes.
 
It’s recommended that adults consume between 20-35 grams of fibre per day.
 
If you are going to increase your fibre intake, make sure to do it gradually. Radically changing your diet can make things worse!
 
And, it’s also very important to combine increased fibre intake with my next point to drink more fluids.
 
NOTE: There is conflicting evidence on how fibre affects constipation. In some cases, less insoluble fibre may be better, especially if you have certain digestive issues. So, make sure you’re monitoring how your diet affects your gut health and act accordingly. And don’t be afraid to see your healthcare provider when necessary.
 
2. Drink more fluids
 
Since constipated stools are hard and dry, drinking more fluids can help keep everything hydrated and moist. This is especially true when trying to maintain a healthy gut every day, rather than when trying to deal with the problem of constipation after it has started.
 
And it doesn't only have to be water - watery foods like soups, and some fruits and vegetables can also contribute to your fluid intake.
 
Always ensure you're well hydrated, and drinking according to thirst; this is recommended for gut health as well as overall health.
 
3. Probiotics
 
Probiotics are beneficial microbes that come in fermented foods and supplements. They have a number of effects on gut health and constipation. They affect gut transit time (how fast food goes through us), increase the number of bowel movements per week, and help to soften stools to make them easier to pass.
 
Probiotic foods (and drinks) include fermented vegetables (like sauerkraut and kimchi), miso, kefir, and kombucha.
 
More research is needed when it comes to recommending a specific probiotic supplement or strain. If you’re going to take supplements, make sure to read the label to ensure that it’s safe for you. And take it as directed.
 
4. Lifestyle
 
Some studies show a gut benefit from regular exercise.
 
Ideally, aim to exercise for at least 30 minutes most days.
 
In terms of stress, when we’re stressed, it often affects our digestive system. The connection between our gut and our brain is so strong, researchers have coined the term “gut-brain axis.”
 
By better managing stress, we can help to reduce emotional and physical issues (like gut issues) that may result from stress. Try things like meditation, deep breathing, and exercise.
 
And last but not least - make sure to go when you need to go! Don’t hold it in because that can make things worse. You should be going at least once a day if your gut is in optimal health.
 
Conclusion
 
Optimal digestion is so important for overall health. Constipation is a common problem.
 
Constipation is a problem that could have risks to your voice.
 
Increasing our fibre and water intake and boosting our friendly gut microbes are key things we can do to help things move along.
 
And don't forget how lifestyle habits can affect our physical health! Exercise, stress management, and going to the bathroom regularly can also help us maintain great gut health.
 
Have you found that fibre, water, or probiotics affect your gut health? What about exercise, stress, and regular bathroom trips? I'd love to know in the comments below!
 
 
References:
 
https://www.dietvsdisease.org/best-laxatives-constipation/
 
https://www.dietvsdisease.org/chronic-constipation-remedies-for-relief/
 
https://www.precisionnutrition.com/research-constipation-fiber
 
https://medlineplus.gov/ency/article/002136.htm
 
https://www.health.harvard.edu/blog/probiotics-may-ease-constipation-201408217377
 
https://www.health.harvard.edu/newsletter_article/6-ways-to-enjoy-fiber-in-your-diet
 
https://www.csmusic.net/content/articles/sports-specific-training-for-the-vocal-athlete-part-1/
 
https://www.sepalika.com/gerd/acid-reflux-and-constipation/

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/

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:

1. Improves mood. Studies show that listening to music can benefit overall well-being, help regulate emotions, and create happiness and relaxation.
2. Lessens anxiety. In studies of people with cancer, listening to music combined with standard care reduced anxiety compared to those who received standard care alone.
3. Improves exercise. Studies suggest that music can enhance aerobic exercise, boost mental and physical stimulation, and increase overall performance.
4. Improves memory. Research has shown that the repetitive elements of rhythm and melody help our brains form patterns that enhance memory. In a study of stroke survivors, listening to music helped them experience more verbal memory, less confusion, and better focused attention.
5. Eases pain. In studies of patients recovering from surgery, those who listened to music before, during, or after surgery had less pain and more overall satisfaction compared with patients who did not listen to music as part of their care.
6. Provides comfort. Music therapy has also been used to help enhance communication, coping, and expression of feelings such as fear, loneliness, and anger in patients who have a serious illness, and who are in end-of-life care.
7. Improves cognition. Listening to music can also help people with Alzheimer’s recall seemingly lost memories and even help maintain some mental abilities.
8. Helps children with autism spectrum disorder. Studies of children with autism spectrum disorder who received music therapy showed improvement in social responses, communication skills, and attention skills.
9. Soothes premature babies. Live music and lullabies may impact vital signs, improve feeding behaviors and sucking patterns in premature infants, and may increase prolonged periods of quiet–alert states.

 
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?
 
 
Resources:
 
https://www.entitymag.com/4-ways-voice-can-affect-peoples-perception/
http://world-voice-day.org/
https://www.gethealthystayhealthy.com/articles/10-health-benefits-of-music

​
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.


8.      Hydrate:
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.


References:
 
http://www.ncvs.org/rx_drug_group.php?mf=Antihistamine
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544658/
https://www.jacionline.org/article/S0091-6749(10)01738-0/fulltext
http://erj.ersjournals.com/cgi/pmidlookup?view=long&pmid=14621084
https://www.ncbi.nlm.nih.gov/pubmed/16870019/
https://www.ncbi.nlm.nih.gov/pubmed/27187333
https://nutritionj.biomedcentral.com/track/pdf/10.1186/1475-2891-11-19
https://www.ncbi.nlm.nih.gov/pubmed/16015268
https://www.ncbi.nlm.nih.gov/pubmed/20386448
https://www.ohniww.org/allergies-and-voice/

My friend Kate, a professional singer for a decade, had a rude awakening about 3 years ago. In the middle of singing a song her voice snapped. She had a vocal hemorrhage. On closer inspection it turned out she also had pre-nodules and significant stiffness in her right fold.
 
She chronicles her journey back to vocal health in her book “Just One Voice”, but one of the underlying causes of her injury was reflux.
 
This is the stuff singer’s nightmares are made of. The thing is many singers are not even aware of their reflux. When you feel heartburn or have a distinct backflow of acid to the back of your throat, you can be sure you are suffering from Gastroesophageal reflux (GERD), but many singers don’t feel this, yet they may still experience Laryngopharyngeal Reflux (LPR).
 
LPR occurs when stomach contents come up the throat in a gaseous form or as a mist. This allows for easy access to the larynx as the mist can be inhaled. And you won’t even know it.
 
Though it was previously thought that the acid was doing the damage, more current research suggests that it is actually not the acid, but inflammation due to the action of pepsin.
 
What’s pepsin?
 
Pepsin is a digestive enzyme, specifically for the breakdown of protein. Guess what the pharyngeal and laryngeal tissue is made of? That’s right. Protein. So the pepsin is digesting your tissue! Gross!!! Right? The stomach has a special lining that prevents this from happening, but outside of the stomach all tissue is fair game for the pepsin.
 
To make matters worse, Even if pepsin stops digesting and lays dormant, it can be reactivated by acid. So that coke or orange juice you drink can be reactivating it starting the cycle all over again.
 
 
What does this mean to your voice?
 
If you have LPR you may be experiencing inflammation in the vocal folds and even a thinning of the epithelial layer of the vocal folds. This puts you at greater risk of nodules, polyps, and hemorrhages when you sing. It also increases the risk of laryngeal cancer (though this is still a very rare form of cancer at 1% incidence).
 
If you have a very active singing life, this is a disaster waiting to happen.
 
Look out for the symptoms:
Hoarseness
Sore-throat
Asthma-like symptoms
Chronic cough and throat clearing
Feeling of a lump in the throat
Difficulty swallowing
Excessive belching
Post-nasal drip
Excessive Mucous
Frequent infections
 
See an ENT if you have any of the above issues that are not associated with a common cold and persist for more than 2 weeks.
 
 
What can you do?
 
I’ve already laid out some basics in Acid Reflux and the Singer: What Every Singer Needs to Know. Paying attention to what you eat does matter. There is now evidence that a plant-based diet together with alkaline water is as effective as proton-pump inhibitor (PPI) therapy.
 
Why is the alkaline water important?  Remember earlier I mentioned that the pepsin is active in acid (that's a pH of 2 – 6.9) and can be reactivated by coming into contact with more acid? Well, it turns out that pepsin is permanently deactivated in an alkaline environment.
 
An alkaline pH of 8 – 10 is most effective to deactivate pepsin.
 
You can buy alkaline water, or you can buy expensive machines that can mineralize your water to make it alkaline. It’s also possible to make your own by adding baking soda to water, however, this has a high sodium content, which is not recommended for your health. Buying bottled alkaline water may be the best way to go if can’t spring for a machine. If you are on a tight budget, then instead of drinking the baking soda water, try gargling after a meal.
 
These are the dietary steps Kate took to help with her reflux: An anti-inflammatory plant-based approach, avoiding triggers like soda, caffeine, chocolate, citrus, tomatoes and strong spices and alkaline water. Her folds are now pristine.
​

If you suspect you have reflux, get checked by and ENT, and if you want to get back on track vocally, you may be interested in The Fit Singer’s 14 Day Vocal Reset, which includes a reflux friendly meal plan.
 
 
Resources:
Doucet, Kate J, Just One Voice A Book on Vocal Sustainability and Injury Prevention, 2018, Outskirts Press, Inc.
https://jamanetwork.com/journals/jamaotolaryngology/article-abstract/2652893
https://my.clevelandclinic.org/health/diseases/15024-laryngopharyngeal-reflux-lpr
https://otolaryngologypl.com/resources/html/article/details?id=157672&language=en
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5625805/
​https://www.ncbi.nlm.nih.gov/pubmed/29327685

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.

Do hydrate.
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.

Do Steam.
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.


Conclusion:

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.


References:
http://thewellnessbusinesshub.com/yes-nutrient-deficiencies-heres-proof-can/
http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/ref_vitam_tbl-eng.php
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
http://www.precisionnutrition.com/all-about-vitamin-d
https://authoritynutrition.com/vitamin-d-101/
http://neurotrition.ca/blog/brain-food-essentials-sardines
https://nutritionfacts.org/video/how-much-vitamin-d-should-you-take/
https://nutritionfacts.org/video/is-vitamin-d3-better-than-d2/

STRESS!!!

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!

Conclusion

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!

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:

• To reduce stress.
• To release tension.
• To learn to focus attention.
• To speed up learning of motor skills.
• To change your attitude and mindset.
• To eliminate performance anxiety.
• To unleash creativity.
• To change your brain.

 
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.