Foods to Eat and Foods to Avoid to Support Vocal Health

While vocal exercises and technique are undeniably important for building and preserving a strong voice, it's important not to overlook the impact that nutrition and hydration have on vocal health.

No food or drink comes in contact with the vocal cords, however, this blog will explore foods which may support voice health, myths and truths and foods which may be best to avoid.

Foods to Eat for Vocal Health:

• Water: Ok, so not a food but it's definitelt top of the list. Aim for at least 8 glasses a day to stay hydrated. You can find out more about the benefits of water here.

• Honey and Herbal Teas: As I mentioned before, no food or drink comes in direct contact with vocal folds. But try soothing the throat and reducing inflammation with herbal teas and honey. Make sure to check out my top 5 herbal teas to support vocal health.

• Leafy Greens: Rich in vitamins that support overall health and recovery, leafy greens are an easy way to boost your nutrient intake. Nutrients such as B vitamins, vitamin C, zinc, magnesium and iron support the immune system and are required for energy - important for stamina if you're performing. Try adding 2 handfuls of steamed dark leafy greens such as spinch, kale, rocket or bok choy to your lunch and dinner for an easy boost of nutrients.

• Berries: Packed with antioxidants to protect your vocal cords, berries are a low sugar snack which can easily be incorporated into your diet. Aim for organic if possible as non-organic tend to be high in pesticides and may be lower in nutrients.

• Lean Proteins: Providing the building blocks for muscle repair and energy, protein tends to be the nutrient that I find clients struggle with the most. Although protein itself may not directly help the vocal cords, protein contains amino acids which are required for a good nights sleep, regulating hormones, collagen producton and supporting the immune system - all of which will in turn, support vocal quality. Are you getting enough protein? Find out how to work out how much protein you need here.

• Pineapple: the main enzyme in pineapple is Bromelain which may help to reduce inflammation. Read more about the pros and cons of pineapple and bromelain here.

Foods to Avoid for Vocal Health:

• Alcohol: Are you suprised? Alcohol is well known to be dehydrating which can dry out the vocal cords. The effects of alcohol may feel as though they are helping the voice but it may numb the throat which may mask any damage being done if there is excessive singing or imcorrect technique.

• Spicy Foods: May cause acid reflux, which can irritate the vocal cords. It's definitely more of a caution for those with acid reflux or GORD. Excessive acidic gastric juices may increase laryngeal inflammation which may impair voice quality, lead to coughing and throat clearing, which may affect the voice.

• Peppermint: Although peppermint needn't be avoided constantly, before or during a performance or voice use it should be. Peppermint is numbing which does give the sensation of soothing the voice however, the numbing can be a disadvantage as it will mask any pain or discomfort which may lead to damage of the vocal cords.

• Processed Foods: Often high in salt and sugar, which can dehydrate and weaken the immune system. Avoiding processed foods is difficult in this day and age and even moreso whilst working away from home. However, try eating whole foods as much as you can to boost your nutrient intake, supporting an overall healthy body and mind.

Myths

• Dairy Products: The emulsive substance can increase the sensation of a mucus-like feeling in the throat which may create the illusion of a thick and sticky throat, however, as I have mentioned a number of times throughout this blog, no food or drink touches the vocal cords so milk won't affect the voice directly. However, if you're intolerant to milk, it may be best to avoid it for dgestive reasons.

• Chocolate: You heard it here, from a qualified nutritonist - chocolate isn't bad for the throat. However, choclate is calorific, may contribute to blood sugar imbalance which lead to energy dips and has no nutritional value. Even vegan chocolate usually contains more sugar to improve the taste. If you choose chocolate, opt for a dark choclate which contains copper and antioxidants.

Read more about The Link Between Vocal Health and Overall Wellness: How Nutrition Impacts Your Voice.

Of course, this is just one aspect. Nutrition can only take you so far and it is always recommended that you work with a qualified singing teacher to build and maintain your voice. You can book in singing lessons or chat further about nutrition by contacting me at Act Natural Performance & Nutirtion and visiting our studio in the heart of the North Shields Cultural Quarter.