It’s no surprise that during cold, flu, and allergy season singers are on high alert to make sure they’re staying healthy. There’s nothing more frustrating than getting sick right before a gig or big audition! In this post, we’ll take a look at 10 Strategies and Tools I use to stay well and get better when my immune system is compromised.
1. Getting Enough Sleep.
I know, I know, you’ve heard it before. But REALLY, your immune system relies on rest to be able to fight off pathogens and allow time for de-inflammation of your vocal folds. By prioritizing sufficient, high-quality sleep you can effectively support your body’s defense against infections and maintain overall health, making you less likely to get sick and have to cancel a gig later.
2. Supplements.
When I’m in an intense rehearsal period or show schedule I try to be very diligent with my supplement intake to keep my immune system boosted. I focus on a combination of Vitamin C, Vitamin D, and Zinc which work synergistically to support the immune system’s overall function and provide a more robust defense against illness. I don’t love huge pills so this blend from Emergen-C is a go-to of mine. Another combo I use during busy stretches is Quercetin and Bromelain. Important to note that further research is needed to fully understand their overall efficacy, but anecdotally they’re a regular and important part of my wellness routine!
3. Allergy Medicine.
Some singers experience major drying with antihistamines so they stay away, and you know your body best, but for me, it’s imperative to take a daily allergy pill to keep my seasonal allergies under control. Over the years Allegra and Zyrtec have become less effective for me, and I’m currently having success using Xyzal, or the generic equivalent. If you’re like me and feel that Benadryl is the only medicine that works for your histamine response, you may consider giving Xyzal a try.
4. Air Purifier.
HEPA air purifiers are highly effective at capturing airborne particles including dust, pollen, viruses, and bacteria. I run this purifier in my studio at all times during in-person lessons to help keep students and myself healthy during cold, flu, and allergy seasons.
5. Humidifier.
So it’s happened…allergies are wreaking havoc on you, you’ve succumbed to a cold, or the radiator in your NYC apartment is making the air bone dry, exacerbating irritated sinuses, a scratchy throat, and nasal congestion. In any of these situations, I’m pulling out my humidifier. Adding moisture to the air can alleviate many of these uncomfortable symptoms and help promote more restful sleep. Remember that regular cleaning and maintenance of your humidifier is essential to prevent bacteria or mold growth. (Ew.) Free solution for heat-related dry air: leave a large bowl of water next to your radiators.
6. Steamer.
For singers looking to relieve congestion and hydrate their throat and sinuses, steaming is the way to go. An added benefit of steaming is that the heated water particles may help ward off infections that are susceptible to heat. Nebulizers create finer particles and have gained popularity in the singing community, but keep in mind that these fine droplets can and do travel down to your lungs, so keeping the device clean and using filtered water is key. For soothing and irrigating my sinuses, my first choice is always the steamer. Free solution: breathe over a pot of hot water.
7. SOVT Straws.
Singers in my studio already know I’m big on straw work, especially in water. These exercises are incredible at reducing inflammation in fatigued vocal folds and are also an essential part of my vocalization strategy when I’m under the weather. I’m using a 40oz Hydrapeak Tumbler these days and am enjoying the resistance I’m achieving from wider, longer straws, but standard-sized drinking straws are also wonderful. Chat with your teacher about finding the right-sized straw to create the appropriate level of resistance for you.
8. Systemic Hydration.
You already know it, but it always bears repeating. Staying hydrated supports optimal immune function and mucus membrane health (hello, mucosal layer of the vocal folds!), reduces susceptibility to illness, and supports your recovery if you do get sick. Get sippin’!
9. Herbal Tea.
As a friendly reminder, liquid never touches your vocal folds, but hot tea can still be incredibly soothing when you’re under the weather and can help relax the muscles around the larynx. When I’m on the go or keeping a stash in a dressing room, I love these tea bags that are filled with dried natural honey, so no sticky mess. I try not to choose anything too acidic when my throat is already irritated, so peppermint and chamomile tend to be my go-to.
10. Homemade Broth.
Folks who know me know that at the first sign of a sniffle, I’m whipping out my stock pot to make comforting, immune-boosting broth. Made with chicken bones, aromatics probably languishing in your veggie drawer (celery, carrot, onion, garlic), and perhaps some ginger root, lemon wedges, and turmeric, I love having this nutrient rich beverage to sip on. Pro Tip: Next time you buy a rotisserie chicken save the bits and bones in your freezer so they’re ready to pull out when you want to make broth.
As singers, it’s so important for us to prioritize our health so we can avoid illness, but it’s wise to have tools and routines to lean on when we’re feeling run down. I hope these tips will support you in your wellness!
Disclaimer: The information provided in this blog post is intended for general purposes only and should not be considered medical advice. The content is not a substitute for professional medical evaluation, diagnosis, or treatment.
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