So much of vocal and physical health is all about habits and actions, but where do these all stem from? What if we don’t have to make as many changes as we think we do? What if there was one powerful thing that makes a lot of difference?
That thing is mindset.
Mindset is sometimes called “the story we tell ourselves.” It’s our attitude toward things in our life. And we have control over our mindset.
And research is showing that it may be far more powerful than we thought.
Very interesting health mindset study
Here’s a quick story about a fascinating study.
Researchers at Stanford University looked at a bunch of people's health and wellness lifestyle habits, as well as health markers.
What they found was that the people who thought they were a lot less active had a higher risk of death than the general public. And, they also had up to 71% higher risk of death than people who thought they were more active. Even if they actually weren't less active!
How is this even possible that people who simply thought they were less active had higher risks, even if it wasn’t true?
There are a couple of ideas why. One is that maybe if we feel like we're less active, it may make us feel more stressed. And stress isn't good for our mental or physical health. Second, there may be a bit of a mind-body connection where the body embodies what the mind visualizes.
Researchers don't know why, but what matters is that there is a good mindset. So, let me give you a couple of strategies to boost your mindset for health.
Health mindset strategy 1 - Aim for good enough.
Almost no one eats perfectly seven days a week. It's inevitable that obsessing over the quality and quantity of everything we eat or drink isn't necessarily a great mindset to have.
It can bring on binging, shame, and guilt - none of these are great ways to get healthy. We want to get healthier by making better choices and building better habits. And these are usually best done incrementally - one step at a time.
So, instead of having a black and white approach where everything is good or bad, why not try aiming for good enough to empower ourselves to make better choices, instead of perfect choices.
Health mindset strategy 2 - Stop making tradeoffs
When you try to earn a gluttonous weekend by eating clean during the week, you're making a tradeoff. You're telling yourself that, as long as you're good most of the week, you can go wild on the weekend.
And that's not awesome because the mindset is jumping from one extreme to the other. You're controlling what you do all week, and possibly thinking about how to indulge over the weekend. Just live as though you're trying to do well every single day. Like you care about your health and wellness. You're doing your best, and that's good enough.
Mindset for health can be a powerful tool for better physical health. There’s a proven mind-body connection that research can measure.
Thinking positively, and dropping the black/white and good/bad labels, can help you reach your health goals.
How is your mindset for health? Which of these tips resonate with you the most? How are you going to implement them in your life? Let me know in the comments below.
Recipe (Morning mindset refresher): Chia Lemon Water
1 tbsp chia seeds
½ lemon, sliced
Add the chia seeds & lemon to your favourite water bottle. Fill to top with water.
Serve & enjoy!
Tip: Shake before drinking.
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.
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.
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.
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!
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:
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.
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.
This is the second in a two part series on lifestyle factors that may be contributing to anxiety.
In part one we discussed what anxiety disorders are. We also talked about performance anxiety and how many of these strategies are helpful for that, as well. And finally we explored the role of nutrition in anxiety and what foods may be exacerbating anxiety and what foods can help relieve it. If you haven’t read it yet you can find it here: Beating Anxiety - Part One: Nutrition
This week our focus will be on the role of exercise in relieving anxiety.
How Does Exercise Help?
There have been numerous studies on the beneficial effects of exercise on anxiety and depression. Exercising can be as effective as drugs for the treatment of anxiety. Why it works is still under consideration, but there seem to be many possible contributing factors
One possible explanation is that the stress pathway called the hypothalamic-pituitary-adrenal (HPA) axis, undergoes changes that affect stress reactivity and anxiety under the influence of exercise.
Another possibility is that exercise increases serotonin synthesis, metabolism, and release. Serotonin being one of the major mood hormones necessary to our well being.
There is evidence that exercise stress can affect gene expression that affects the area of the brain rich in neurons that produce norepinephrine – a neuro-transmitter that plays a vital role in the fight or flight response.
Another possible mechanism for the anxiety relieving effects of exercise is by the body’s production of natural opioids and endocannaboids, which have a role in the regulation of mood and emotional responses. Exercise may induce a euphoric state with the release of these naturally occurring chemicals in the body and reduce pain – no weed necessary.
Aside from these physiological explanations, there are also some psychological reasons for the role of exercise in reducing anxiety.
Exposing someone with high anxiety sensitivity to the physiological symptoms they fear, such as rapid heartbeat, in the context of physical exercise may increase their tolerance for such symptoms as the brain soon realizes that there is no serious threat Repeated exposures through regular aerobic exercise may also help in getting used to the feared sensation.
Distraction is often a technique used to help those with anxiety and depress, so it’s another reason why exercise is effective at reducing anxiety.
Likely, it’s a combination of many of these reasons that help reduce anxiety. Whatever the reason may be, it’s clear that exercise is helpful.
How much exercise do you need to get the effects?
Regular exercise is important, so aiming for 3 to 5 times a week.
In a study on college musicians with musical performance anxiety, it was found that those who exercised regularly had lower performance anxiety scores than their more sedentary counterparts.
On a daily basis, it’s been shown that 30 minutes or more of aerobic exercise has more benefit than less than 30 minutes, but there didn’t seem to be any more benefit past 45 minutes. However, even 10 minutes daily to start will start providing some relief.
And what are the best exercises?
As I like to say, the exercise you are willing to do is the best exercise. However, a study from the University of Missouri suggests that high intensity interval training seems to have the greatest anxiety-relieving effect compared to steady state cardio.
As always, it’s important to check with your physician before starting any new exercise program and work up the intensity gradually to avoid injury.
If you want exercise ideas and more anxiety busting tips, join our Vibrant Body Vibrant Voice Facebook group.
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
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.
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:
Chronic cough and throat clearing
Feeling of a lump in the throat
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.
Doucet, Kate J, Just One Voice A Book on Vocal Sustainability and Injury Prevention, 2018, Outskirts Press, Inc.
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.
Singers, in our competitive industry the total package matters. There I said it.
It is a sad truth, but it's there. No matter how glorious your voice, for some companies, directors and fans that just isn't enough.
If it was a perfect world we wouldn't have to put up with that. However, we still should be concerned about our health and most people will agree that excess weight can be a health concern that can ultimately affect our singing and our day to day lives.
Is weight really the issue though?
You totally want to ditch your scale, don't you?
You may have this weird kind of relationship with your “weight”.
I mean, it doesn't define you (obviously) and it doesn’t prevent you from singing up a storm.
What you weigh can matter (as I said, it's unfortunate that some casting is based on the outer package more that the voice for singers), but if we’re talking about health, then weight only matters to a certain extent.
Let's look at your waist circumference (well...you look at yours and I'll look at mine).
Waist Circumference (AKA “Belly Fat”):
Do you remember the fruity body shape descriptions being like an “apple” or a “pear”? The apple is kinda round around the middle (you know – belly fat-ish, kinda beer belly-ish) and the pear is rounder around the hips/thighs.
THAT is what we're talking about here.
Do you know which shape is associated with a higher risk of sleep apnea, blood sugar issues (e.g. insulin resistance and diabetes) and heart issues (high blood pressure, blood fat, and arterial diseases).
Yup – that apple!
And it's not because of the subcutaneous (under the skin) fat that you may refer to as a “muffin top”. The health risk is actually due to the fat inside the abdomen covering the liver, intestines and other organs there.
This internal fat is called “visceral fat” and that's where a lot of the problem actually is. It's this “un-pinchable” fat.
The reason the visceral fat can be a health issue is because it releases fatty acids, inflammatory compounds, and hormones that can negatively affect your blood fats, blood sugars, and blood pressure.
And the apple-shaped people tend to have a lot more of this hidden visceral fat than the pear-shaped people do.
So as you can see where your fat is stored is more important that how much you weigh.
Am I an apple or a pear?
It's pretty simple to find out if you're in the higher risk category or not. The easiest way is to just measure your waist circumference with a measuring tape. You can do it right now.
Women, if your waist is 35” or more you could be considered to have “abdominal obesity” and be in the higher risk category. Pregnant ladies are exempt, of course.
For men the number is 40”.
Of course this isn't a diagnostic tool. There are lots of risk factors for chronic diseases. Waist circumference is just one of them.
If you have concerns definitely see your doctor.
Tips for helping reduce some belly fat:
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Recipe (High fiber side dish): Garlic Lemon Roasted Brussel Sprouts
1 lb brussel sprouts (washed, ends removed, halved)
2-3 cloves of garlic (minced)
2 tablespoons extra virgin olive oil
2 teaspoons fresh lemon juice
dash salt and pepper
Preheat oven to 400F.
In a bowl toss sprouts with garlic, oil, and lemon juice. Spread on a baking tray and season with salt and pepper.
Bake for about 15 minutes. Toss.
Bake for another 10 minutes.
Serve and Enjoy!
Tip: Brussel sprouts contain the fat-soluble bone-loving vitamin K. You may want to eat them more often.
Hippocrates said, “All disease begins in the gut.”
For singers the topic of gut health is usually restricted to gastroesophogeal reflux disease (GERD) and it's cousin Laryngopharyngeal Reflux (LRP), but with so many other health conditions beginning in the gut that can ultimately affect a singer's ability to perform it's time to look at the full picture.
While "All disease begins in the gut" may not be 100% true for every disease in every person, more and more research shows that our gut (digestive system) has a bigger role in many diseases than we used to think. And we're not just talking about heartburn (which includes GERD and LPR), constipation, diarrhea, IBS, IBD, etc. We're talking about all kinds of issues like allergies, which is a common complain among singers, as well as pain, mood disorders, and nutrient deficiencies.
There are a lot of reasons for this. Our gut is the portal to the outside world. It's here where we take in disease-causing bacteria, viruses, and parasites. We also take in nutrients (and toxins) through our gut. The nutrients we ingest and absorb are the building blocks of every single part of our body. We're just learning the connections between our gut and other areas of our body, like our brain (have you heard of "the gut-brain axis"). Not just our gut per se; but, its friendly resident microbes too. These guys also have newly discovered roles in our gut health and overall health.
So, let's talk about the roles that our gut and our gut microbes play in our overall health. Then I'll give you tips to improve your gut health naturally.
Our gut’s role in our overall health:
Our gut’s main role is as a barrier. To let things in that should get in, and to keep things out that should stay out. Think of “absorption” of nutrients as things we want to let in; and “elimination” of waste as things we want to pass right through and out.
This seemingly simple role is super-complex! And it can break down in so many places.
For one thing, our guts can "leak." Yes, like a long tube with holes in it, it can allow things to get into our bloodstream/bodies that can wreak havoc (bacteria, undigested food, and toxins). You name it, whatever you put into your mouth can be absorbed by your gut and get into your bloodstream, even if it's not supposed to. And when your gut wall gets irritated, it can "leak." When this happens, you get inflammation, which is a starting point for many diseases that don't seem linked to the gut but have a sneaky connection there. This includes colds, flus and sore throats, which every singer dreads!
FUN FACT: 70-80% of our immune system lives in and around our gut.
A healthy gut is not a leaky gut. It maintains its barrier and shuttles things through to be eliminated. Maintaining a healthy gut barrier is the first pillar of gut health.
The second main part of your gut are the billions of friendly health-promoting microbes. Gut microbes help us digest and absorb nutrients. They fight off disease-causing microbes, make some vitamins for us, and have all kinds of other health benefits, like mental health benefits, reducing inflammation, and stabilizing blood sugar.
So, keeping your gut microbes happy is the second pillar of gut health!
How to improve gut health:
There are a lot of natural ways to improve gut health. Let’s start with what to stop. It’s always best to eliminate the cause, so let’s stop giving our guts junk to deal with. How about eliminating added sugars, processed foods, and alcohol? Try that for a few weeks, and you may be amazed at how much better your body (and gut) feels.
You may also want to eliminate other gut irritants. Dairy and grains contain common compounds known to irritate some people’s guts. Sometimes you only need to eliminate them for a few weeks to see if it makes a difference for your health.
By eating nutrient-dense foods, we allow ample macro- and micro-nutrients into our gut to maximize the chance for absorption. These nutrients help our bodies build and repair our gut, and every other body part as well. Some of the most nutrient-dense foods include dark leafy greens, colourful fruits and veggies, and fish.
The second pillar of gut health is our microbes. By ingesting probiotic-rich foods and drinks, we can help to replenish our gut microbes. These are found in fermented foods like kombucha, kefir, miso, sauerkraut, and kimchi. Make these a part of your daily diet.
Whole foods are full of gut-friendly fiber. Not eating enough fiber increases the risk of heart disease, cancer, diabetes, and obesity. Fiber plays lots of roles in our gut, including whisking away some of those pesky bad bacteria and toxins so they can be eliminated. Fiber also helps to feed our friendly resident microbes that help us absorb and digest our food better. What foods have a lot of fiber? Fruits, vegetables, nuts, seeds, and even cacao.
And don’t forget the uber-important lifestyle factors like getting enough sleep, stressing less, and getting the right amount (and intensity) of exercise for you. It’s easy to forget some of the simple, but key links there are between what we do with our bodies and how well they function.
The function of your gut is key to your overall health. There are two pillars of gut health: maintaining a good barrier and maintaining healthy gut microbes.
The main ways to improve both of these naturally is by eating nutrient-dense whole foods. Foods filled with nutrition, probiotics, and fiber. And eliminating common gut irritants like added sugar, processed foods, and alcohol.
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Recipe (Probiotic-rich): Fermented Carrots
Yield: 12 servings
1 L warm water
4 tsp salt
4 carrots, medium, peeled, sliced
1 clove garlic, smashed (optional)
Make a brine by dissolving the salt in water.
Place carrots into a clean canning jar, packing them in tight. Make sure to leave about 1 inch of head space at the top.
Fill the jar with brine, making sure to cover the carrots completely. Weigh the carrots down to make sure they don't float (you can use a "fermenting weight").
Close the jar and let it sit at room temperature for 1-4 days. The longer it sits, the more the flavor will develop. Feel free to open and taste.
Serve & enjoy!
Tip: Use this as a side dish, or even a snack.
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