Nutrition for Professional voice users

“Help! I’ve lost my voice. What can I do?”

“My voice isn’t working like it used to.”

“I constantly reach for over-the-counter antacids but they don’t seem to be working and my voice feels hoarse.”

“My digestive issues are affecting my vocal performance on stage.”

As vocal performers, we are bombarded with advice and anecdotal remedies from colleagues and well-meaning friends. Avoid caffeine – it will dehydrate you. Don’t touch dairy as it will generate mucus. Don’t eat gluten. Rubbing menthol on the soles of your feet before bed will stop you coughing! Yes, really! Yet, there is little to no scientific evidence to back up these claims. 

I’m a firm believer in using whatever psychological tools work for you. Sipping warm honey and lemon makes us feel better and will increase hydration.

Indeed, focusing on optimum hydration though drinking water and steaming, might help you see off the lingering effects of a head cold. However, it’s always worth considering if you’re vocally well enough to perform at all. Trying to ‘brave it out’ and ‘struggle through’ as you ‘don’t want to let anyone down’, can put your voice at risk of injury over time. 

Ultimately, dietary and lifestyle interventions aimed at achieving optimal vocal health, should be a consistent, daily part of your life. 

Many aspects of a working singer’s life can work against optimum health principles: inadequate rest, poor sleep, fatigue, high alcohol intake, late night fast food, frequent travel and post-performance partying. This lifestyle can lead to systemic imbalances in the body, and over time, potentially cause digestive issues, reflux symptoms, immune deficiencies, and weight gain.

My top tips for optimum vocal nutrition

Hydration: Aim to consistently drink 2.5 litres (men)/2 litres (women) of water throughout the day, plus extra if you’re rehearsing or performing.

Use the BANT plate (British Association of Nutrition and Lifestyle Medicine) https://bant.org.uk/bant-wellbeing-guidelines/ for daily food intake guidelines. Regularly consuming a rainbow diet of fruit and vegetables; complex carbohydrates such as oats, wholegrains and brown rice; essential fatty acids (oily fish, olive oil, avocados) and protein at every meal (lean meat, dairy, pulses), can contribute to optimal immune function, and therefore avoid the onslaught of upper respiratory illnesses which can lead to work cancellations. 

There is little scientific evidence to show that cutting out caffeine, dairy or gluten can make any impact on vocal health. However, if you feel that you have symptoms of reflux (hoarseness, heartburn, difficulty in swallowing) and it is affecting your voice, then do contact me. These symptoms can often be over self-diagnosed as reflux but might be indicative of other imbalances in your body, such as low stomach acid, SIBO or IBS-type symptoms. I am fully qualified to help and support you through your vocal difficulties, and I am used to working alongside other medical professionals (ENT consultants, vocal coaches and rehabilitators, laryngeal osteopaths, acupuncturists and GPs) in your journey back to optimum vocal health. 

I have been there. 

I really understand what you might be going through. You don’t have to do this alone.

Contact me for a free 30 minute discovery chat to find out how I can help you.

I’m very happy to discuss reduced payment plans for those performers who have been affected by the pandemic.