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Flexible Fitness: Master Your Voice in the Virtual World – Entertainment & Life – MetroWest Daily News, Framingham, MA

 


Have you ever felt like your voice was worse after a day of chatting with family and friends? Is your voice hoarse after a day of work and meetings, especially in our new virtual reality? Did you know that your vocal cords can be “tired” if they are overworked?

We rely on our voice for daily communication so naturally that many of us don’t stop to think about how to take care of our voice. This is truer than ever in the COVID-19 pandemic, as hospitals, businesses, schools, offices and insurance companies have restarted in virtual mode. Our only way of connecting with family and friends suddenly became mostly electronic, using Zoom, Skype or Facetime.

The American Speech and Hearing Association (ASHA) estimates that between 3% and 9% of the population suffers from a voice disorder. Teachers, singers, salespeople, and others who regularly depend on their voice at work are, unsurprisingly, at a higher risk of vocal difficulties. Nowadays, most of us (whether we are teachers or singers or not) speak louder and longer than ever before. Often times, we wear masks when we speak, which causes us to reach out without realizing it. Sometimes we forget to hydrate. Often times we forget to take breaks throughout the day.

Current research suggests that overuse of the voice (screaming, yelling, whispering, talking loudly amid noise), constant throat clearing, chronic stress, coughing, anxiety, and depression can contribute to or cause pain. vocal changes and difficulties. The Organization of World Voice Day suggests that our voices may sound hoarse, weak, hoarse, or unsteady. Just as our bodies and brains get tired after a day of meetings and conversations, our voices can get tired too, causing vocal fatigue which can lead to discomfort. Consistently using your voice throughout the day may seem easy as you transition from a meeting to a phone conversation with friends, but we rarely stop and think about the strain we are putting on our voice. The hours and days add up, and as the COVID-19 pandemic continues, it’s important to know the limits of our voice and how to care for it.

Studies show that constant hydration is essential. Your body is 60% water. It’s a lot! Your vocal cords benefit from the water, which can soothe a dry or itchy voice. It’s a good idea to keep a bottle of water next to your nightstand, on your desk, or in the car. That way, it’s easy to track how much water you are consuming throughout the day. Most studies recommend about eight 8-ounce cups per day, also known as the “8×8” rule.

The National Institute for Health recommends that you “use your voice wisely.” This means paying attention to times of overuse, like trying to talk to someone in a Zoom conversation, trying to turn up your volume while wearing a mask, or trying to talk to your partner or child who is in another. room, maybe making you scream. Most people are surprised to learn that yelling and whispering can strain your vocal cords, so watch out for any bad habits you might develop. As alluring as it may be to shout on TV during Monday night football, try to relax your voice instead. If you find your voice quickly tiring, set yourself time limits. Go into “vocal rest” or “voice pauses” using times of the day for “vocal naps” or times when you are not using your voice. Try to avoid speaking in loud, crowded places (here’s your silver lining for social distancing!), And if you can, use a microphone or some other type of voice amplification.

It is important not to overuse our voices when we are sick (with a cold or the like). Be aware of how often you clear your throat during the day. Is it a habit? Try to take note, and if possible, replace those thinning throats with small sips of water. A regular clearing of the throat or a cough can irritate our voices. Hoarseness or vocal changes that persist for more than several weeks and that are not caused by overuse or illness (such as an upper respiratory infection) should be evaluated by a doctor.

Your voice works hard for you all day, so pay attention to what it needs. For good vocal health during these unprecedented times (and in general), remember to drink plenty of fluids, get plenty of rest, take vocal breaks, and reduce vocal abuse, such as yelling or whispering. If you’re interested in learning more about how to take good care of your voice, a speech-language pathologist can provide tips and strategies for optimal voice care.

Irene Gofman Brettman, MS, CCC-SLP, is a speech-language pathologist at Spaulding Outpatient Center Framingham and Brigham and Women’s Faulkner Hospital. She completed her graduate studies at the Massachusetts General Hospital Institute of Health Professions and holds a Bachelor of Arts degree from the University of Illinois at Urbana Champaign. She specializes in the treatment of adults with various neurological conditions.

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