Is Dairy Bad for my Voice?
Acid reflux, also known as gastro-oesophageal reflux disease (GORD), can be a major hindrance to singers. The discomfort and potential damage it causes to the vocal cords can significantly impact vocal performance. To maintain vocal health and minimise the effects of acid reflux, it's crucial to adopt practical strategies. Here's a direct and scientific approach to managing acid reflux for singers and understanding how diet affects voice:
1. Dietary Considerations:
Dairy: While there are myths surrounding dairy's impact on vocal health, its effects can vary depending on the person. Dairy is not necessarily bad for voice - that’s a myth. But it could be bad for YOUR voice. I advise keeping a food diary to monitor how dairy affects your reflux symptoms.
Trigger Foods: Things like carbonated drinks, alcohol, coffee, chocolate, spicy foods, mint, fried/fatty foods, citrus fruits, and tomatoes, are likely to exacerbate reflux symptoms. Again, these foods are not necessarily bad for your voice, they just trigger reflux symptoms in some people.
2. Meal Management:
Timing: Plan your evening meal in advance and consume it 2-3 before lying down to avoid symptoms of acid reflux.
Hydration: Limit large quantities of water before bed. Overconsumption can overwhelm the body's capacity and potentially trigger reflux.
3. Sleeping Position:
Sleeping on your left side can reduce the likelihood of acid flowing upward into the oesophagus.
Raise the head of your bed to create an inclined sleeping surface by placing bricks/books under the upper legs of your bed. This helps prevent acid from traveling up the oesophagus and coming into contact with the vocal folds (cords) during sleep.
4. Medication:
Whilst PPIs (proton pump inhibitors) are available over the counter in the UK, it is best to consult your physician before beginning a course. PPIs such as Omeprazole and Lansoprazole help reduce the production of stomach acid.
Gaviscon Advance: Consider alginate-based medication, Gaviscon Advance, which creates a physical barrier between the oesophagus and stomach, reducing reflux symptoms.. Take it at bedtime - make sure not to eat or drink anything after taking it (even water).
Consultation: If symptoms persist, consult a Laryngologist for a confirmed diagnosis. This specialised evaluation is essential for proper diagnosis and management.
5. Lifestyle Adjustments:
Physical Activity: Refrain from vigorous exercise immediately after eating.
Hydration: Aim for adequate hydration, but set achievable goals based on your environment and activity level.
Keeping a food diary is an excellent way of understanding your body and how it responds to certain triggers.
6. Awareness and Prevention:
Recognise symptoms such as irritation, burning, and swelling, especially if they affect the larynx (Laryngopharyngeal Reflux - LPR). Always seek medical advice
Managing acid reflux is vital for singers. Strategies like meal management, medication, and lifestyle changes can help. Consultation with medical professionals, including Laryngologists, is crucial. Remember, there are no foods inherently bad for the voice; some may exacerbate reflux or mucous but keeping a food diary and seeking professional guidance can aid in finding individual triggers.
