Vocal Health Protocol for Singers: My Secret to Staying Healthy While Singing
As a professional singer and vocal coach in San Diego for over 20 years, one of the biggest challenges I’ve faced is staying healthy while maintaining a demanding performance and teaching schedule. During “sick season,” respiratory viruses can strike when you least expect them, but I’ve developed a go-to protocol that helps me stay in top vocal shape. Recently, I’ve fine-tuned my approach, and I’m excited to share my latest and most effective methods with you, including a secret weapon that has changed everything for me—povidone iodine.
My Current Sick Protocol for Singers: The Latest (and Best!)
When I start to feel that dreaded tickle in my throat or the slightest hint of a sore throat, I immediately take action. I’ve learned over the years that the key is to act fast and stay consistent with your remedies. Here’s my up-to-date protocol, which has helped me avoid getting fully sick and keep my voice in top condition:
– Nasal Rinses with Povidone Iodine: This has been a game-changer for me. I use my preferred NeilMed Sinus Rinse, filling it with distilled or purified water, and then I add about 20 drops (1 Tbs) of povidone iodine. The iodine kills pathogens and coats the nasal lining, helping to prevent the bugs from adhering to the nasal tissue. This extra step has knocked out colds before they fully take hold. I credit this to not only preventing head colds but also speeding up my recovery when I do catch one.
– Wellness Formula & Zinc Lozenges: If I feel symptoms lingering, I add zinc lozenges with elderberry into the mix. While not part of my daily routine anymore, it’s a backup that has worked wonders in the past. Take these every 3-4 waking hours.
Additional Remedies I’ve Used Over the Years
Though my current protocol focuses on the iodine nasal rinse, I’ve had success with various remedies over the years. Every singer is different, so I want to share what’s also worked for me in the past—you might find these options helpful if you’re building your own sick protocol.
– Steaming with Salt Water and Iodine: A simple and effective method when you need extra hydration for your vocal cords. Steaming opens up the sinuses and helps soothe a dry, scratchy throat. Adding a few drops of iodine to the water can help reduce the duration of the illness.
– Zinc and Elderberry Lozenges: Another method I’ve used is sucking on zinc lozenges with elderberry. These are great when you’re on the go or need quick relief. Combined with the iodine rinse, these lozenges helped me avoid getting seriously sick for a long time. Be sure to take these every 3-4 waking hours.
– Wellness Formula: This is a heavy hitter when it comes to supplements. While I don’t use it as much anymore, it was a staple for years. It’s not the easiest to swallow, but its blend of herbs and vitamins has proven to be effective when taken consistently. This should also be taken every 3-4 waking hours.
Chest Colds: A Different Challenge for Singers
Chest colds are, without a doubt, a nightmare for singers. Unlike head colds, which I can often knock out early, chest colds tend to stick around longer and are much more challenging to sing through. Over the years, I’ve developed a specific set of remedies for dealing with chest colds and protecting my voice when I can’t avoid them. The iodine is the most important tip, it’s very powerful —it kills pathogens and helps reduce the duration of the illness.
– Nebulizer with Salt Water and Iodine: When dealing with a chest cold, hydration is key. I use a nebulizer filled with salt water and a few drops of povidone iodine. This allows the solution to reach deep into my lungs, hydrate my vocal cords, and help kill any pathogens that have settled in. I usually sit with the nebulizer for about ten minutes, and it helps soothe the irritation in my throat and chest.
– Mucinex: To keep the mucus from building up in my chest, I use Mucinex, which helps break up the congestion and prevent it from sticking around. It’s not an instant fix, but it definitely helps speed up the process, making it easier to sing without that heavy feeling in my chest.
– Gargling with Listerine: Another trick I use is gargling with Listerine. It helps kill virus and bacteria in my throat and keeps things as clean as possible. Plus, the menthol in the Listerine provides a soothing sensation that helps me feel a bit more comfortable when I need to use my voice. I do this every few waking hours in combination with my nasal rinses and steaming.
– Steam Inhalation: I can’t stress enough how important steam is when I have a chest cold. Whether it’s from a hot shower or using a bowl of steaming water with a towel over my head, steam helps open up my airways and loosen any mucus. Adding essential oils like eucalyptus or even a few drops of iodine can make the steam even more effective at clearing out my lungs.
By using these methods, I’ve managed to keep singing through chest colds when needed. However, prevention is key, and if I can avoid letting a head cold move into my chest, that’s always my goal. These remedies are great for managing symptoms and protecting my voice as much as possible during a chest cold.
IMPORTANT: Do not take Sudafed to clear up mucus when you have to sing! Use only Mucinex. Sudafed will dry the vocal cords and make singing difficult.
Quick, On-the-Go Remedies
For those times when I need fast relief, my go-to is my own personal solution I make. If you don’t want to make your own, there’s a great product called CofixRX, a nasal spray that combines povidone iodine, salt water, vitamin D, and xylitol. Either option is perfect for traveling or when you don’t have time to go through my full protocol but need quick relief.
-CofixRX Nasal Spray: This spray combines povidone iodine, salt water, vitamin D, and xylitol. My husband and I were amazed when it knocked out a cold within 48 hours. It’s a perfect grab-and-go solution, ideal for when I’m traveling or pressed for time.
–DIY Solution with Amazon Containers: I also make my own nasal spray solution using small containers I bought from Amazon. I mix povidone iodine, salt water, and sometimes a few other ingredients like xylitol or vitamin D. This allows me to control the dosage and have my remedy on hand no matter where I go.
By following this protocol, I’ve managed to keep my voice healthy through performances and teaching sessions. Whether you’re a singer, vocal coach, or just looking for ways to stay healthy during sick season, I hope these tips help you take control of your vocal health!
Stay well and keep singing,
Barbara
