Winter is officially upon us, and I know as a teacher of voice how important it is to look after myself during this time of year. If I eat the wrong foods or go out with the wrong clothes on or have too many late nights, my voice suffers terribly, and I am unable to share my work.
As the temperature begins to drop our voices and throats become susceptible to infections, coughs, colds and dryness.
There are a few preventatives that I use and highly recommend to all my students.
Hydration - Warm Water and Herbal Teas
Warm water and herbal teas are not only good for the voice but also deeply nourishing for the whole body.
Some benefits are:
Healthy metabolism
Enhances blood circulation
Adds digestion
Assists with nasal and throat congestion
Teas specifically good for the throat are:
Turmeric
Ginger
Manuka Honey
Chai (caffeine-free)
Liquorice
Marshmallow Root
Slippery Elm
You can buy these separately, in combinations or make your own!
Gargling
I gargle warm water with a ¼ tsp salt most mornings to keep my throat clear and clean.
When I am sick or feel like I am coming down with a cold or virus, I will add ¼ tsp turmeric to the above and gargle morning and night for about a week.
Herbal Throat Care
I hardly ever take medications and don’t feel the need to, here are some herbal sprays and lozenges.
I use and recommend:
Herbal Throat Spray - MediHerb
Or
Zinc Throat Lozenges - Nutrition Care
You can get these from most health food or organic stores.
Jala Neti
Jala Neti is an Ayurvedic practise that flushes out irritants and thins out mucus in our nasal passage with warm salty (saline solution) water. The Jala Neti is great for anyone who has allergies, sinus infections or colds.
I have practised Jala Neti regularly most mornings for the past few years. I use it as a preventative and also when I feel I am getting sick or have a blocked nose. I have noticed it relieves any symptoms I am feeling within a few hours, and the next day instead of coming down with a cold or virus I feel 80% better and don’t get sick. Once you have finished the practice add a small amount of sesame seed oil to each nostril and gently massage in via the outside creases of your nose.
Be careful not to burn yourself or use too much salt!
Jala Neti helps relieve:
Sinus congestion
Cold symptoms
Sinus infections
Allergies
Snoring
What to avoid if possible
Stay away from dairy, unrefined sugar, alcohol, smoking, caffeine, and central heating that will dry your throat out.
More vocal health info to come in next month’s blog titled Winter Vocal Health, Part 2.
If you have any questions, don’t hesitate to contact me. Enjoy this wonderful time of the year!
Warmth and Love,
The Sound Weaver