Simple strategies protecting your voice as you age

Our voice is one of our most valuable assets – we need it for talking on the phone, cheering on our favorite sports team to placing an order at a drive-thru restaurant.  Just like we protect our eyes from damaging sun rays by wearing sunglasses, our voice deserves protection too. 

It’s a fact of life few of us think about but as we age, our voice changes.  It starts early in life with the dramatic changes to our voice during adolescence.  These noticeable voice changes are especially present in teenage boys as the rise in the male hormone testosterone causes the larynx to get larger.  The larynx contains the vocal cords which are two tiny muscles.   In response to testosterone, the vocal cords lengthen and thicken.  As the larynx and vocal cords go through this growth phase, the changes can cause the voice to “crack.”  But eventually, a male’s voice will become deeper and more resonant.  Girls going through puberty also have a lengthening of their vocal cords but the growth is more modest so their voice changes are not as noticeable. 

During our young to mid-adult lives, our voices are relatively stable with few if any changes occurring. Then, the next phase of voice changes may be noticeable beginning as early as our 60s and older.  With age, our vocal folds weaken, cartilage in the larynx begins to ossify, we lose muscle mass, our mucous membranes thin and become more dry, and our respiratory system (which helps power up our voice) begins to work less efficiently. 

Due to these changes in our voice as we age, this is what some people will notice:

·      Higher pitch in men

·      Lower pitch in women

·      Reduced volume and projection of the voice or it sounding “thin”

·      Reduced vocal endurance

·      Difficulty being heard in noisy situations

·      Tremor or shakiness in the voice

Some people may also notice their voice to sound breathy or hoarse.  Gradual voice changes are a normal part of aging but it’s not a bad idea to consult with an otolaryngologist who is an ear, nose, and throat doctor to rule out health problems.  As an example, hoarseness could be a sign of chronic acid reflux, Parkinson’s disease and other neurological conditions, and laryngeal cancer.

How to keep your voice sounding youthful

To keep our voices strong and young sounding, there are several tips on preserving it.  Here are vocal tricks to practice to save your voice over the years:

·      Grab a straw and hum into it – Start with a wide straw and progress to a smaller one, such as a coffee stirrer.  Warm up with a simple “hmmm, hmmm” hums then vary your pitch by imitating a siren. Do this for about 10 minutes a day or stopping when your voice feels fatigued. 

·      Practice storytelling – “Use it or lose it” applies to our voice.  Reading aloud keeps your voice working which is crucial to vocal health.  Every day, read one article from a newspaper or magazine out loud – it’s a great way to build regular use of your voice.

·      Practice good vocal hygiene – Just like we should practice good dental hygiene every day, our voice deserves the same attention.  Being mindful of drinking plenty of water each day, not smoking, and avoid abuse of your voice such as yelling, screaming, or excessively clearing your throat.  This is especially true whenever you have a cold or infection as the vocal cords within the larynx are already inflamed.

·      Be aware of your pitch – If you tend to speak at a pitch higher or lower than your normal voice, it can put undue strain on your vocal cords.  How do you know if you are speaking at your natural pitch?  Try saying “mm-hmm” as if you’re answering in agreement with someone.  Then carry that pitch or note over as you begin a sentence. 

·      Avoid acid reflux – Acid reflux, is where liquid content of the stomach backflows into the esophagus.  If it is a chronic condition, it can affect your larynx which can lead to chronic hoarseness.  Noticing hoarseness when wakening in the morning that gets better as the day goes on, could be a good indication of reflux problems affecting your voice.  It helps to avoid triggers of acid reflux such as caffeine, alcohol, acidic or spicy foods and eating within 3 to 4 hours of bedtime. 

·      Regular exercise – Believe it or not, staying physically active does play a role in helping your voice retain its youthful sound.  By staying fit, this improves your posture and musculature, both which support a strong, resonant voice.  Consistent exercise also provides an outlet for stress.  This is important as chronic stress can lead to tension and fatigue which is often reflected in your voice.

·      Go to a voice pro – To really make your voice be memorable, seek out a voice coach, singing instructor, or a vocalist who is a speech language pathologist with additional training in voice.  These experts will evaluate your voice, teach you exercises tailored to your needs and work with you to guide you in performing the exercises correctly.  By working with such coaches, these therapies for the aging voice can do a world of good in building up your voice muscles and respiratory system.