Recovery From Colds, the Flu, Corona or Pneumonia as a Vocalist
It is that time of year again: flu, common colds and even pneumonia are here, and many people suffer. Especially for vocalists, it can be a tough time!
The Difference Between Flu and the Common Cold
Although they are both annoying, there are a few differences between the flu and a common cold.
The symptoms of flu can include: fever or feeling feverish/chills, cough, sore throat, runny or stuffy nose, muscle or body aches, headaches, and fatigue (tiredness). The flu is caused by a virus, meaning antibiotics won’t do anything. Corona is like a flu nowadays, too. You simply got to wait until it passes!
Cold symptoms are usually milder than the symptoms of flu. People with colds are more likely to have a runny or stuffy nose. You can get a cold due to a virus, but also because of bacteria.
Then there are the serious respiratory infections and this is, where singers go anxious, because our vocal cords are located in the respiratory tract. It means, that the vocal cords can become infected and the coughing, that goes with it, can hurt the vocal cords even more.
A few weeks ago, I had all three of them: flu, cold and a seriously infected vocal tract. This infection even led to a pneumonia. I was shocked. I know I have quite a large lung capacity (I used to be a swimmer and as a vocalist, my breathing mechanism is my engine). However, pneumonia is a common respiratory infection that can affect anyone, me included… But mere waiting doesn’t do the trick. Besides antibiotics (which I don’t like since they kill also the good bacteria, however, I did take it, eager to kill this sickness relentlessly), I created a battle plan to recover without any damage to my lungs or vocal cords.
Recovering from Respiratory Illnesses: Health Tips for Vocalists
Let’s start with the utmost important step in the plan:
1. Get plenty of Rest
Ample and quality sleep, a minimum of 8 hours nightly, plays a pivotal role in supporting the restorative processes that are crucial for maintaining vocal health. The body undergoes repair and regeneration during sleep, contributing significantly to overall recovery. Force yourself to rest, and don’t go doing the laundry or binge watch your favourite show until late at night.
Sleep well and enough. I use the Rise Sleep App to keep track of my sleeping habits.
What I also got is a heat pad for my mattress. I used it only to preheat my bed, and I turned it off after I got in bed, because it is not healthy to dress or sleep to hot, as this will interfere with healthy breathing and blood circulation (see Buteyko, the breathing expert). But it was very nice to have a warm bed while sick!
Of course, plenty of ventilation is key, too, In my area, there is a lot of pollution in the air, so we have both downstairs and in the bedroom two air purifiers, one from Dyson and the other one from Philips.
2. Hydrate!
I like to eat and drink healthy as it is, but when I am sick I make an even bigger effort to opt for healthy food and drinks.
My go-to beverages are:
- Warm chamomile tea with biological honey (preferably this thyme honey)
- chicken and vegetable broths (home made without any additives)
- Mont Roucous bottled mineral water
- every morning a smoothie with spinach (iron!) and fruit, seeds and hemp
I drink throughout the whole day, in little sips, a total of 2 litres. These all help alleviate throat discomfort and maintain optimal hydration levels. They don’t only soothe the throat but also provide essential antioxidants to fortify the immune system during the recovery period.
3. Congestion Relief
- Steaming in the hot shower or above a bowl with boiled water with chamomile create an environment conducive to recovery by effectively alleviating congestion. Inhaling steam helps to moisturize and soothe irritated respiratory passages, promoting a more comfortable recuperation. It also helps to make the mucus more thin, this makes breathing more easy.
- I use a nasal spray like Hot Coldrex 2 minute relief only if I really cannot breathe. They are highly addictive, so I used it only three days. The rest of the time I use nasal sprays that are on a salt water basis. This is not damaging to the mucous membrane at all and helps good, too.
- Don’t drink or eat anything that has lactose in it. I was appalled when I saw someone who was in the IC get milk and custard (vla). Lactose can make your mucus thicker and no sane vocalist would eat or drink it before singing, or, actually, at all.
4. Vocal Cord Exercises and Blood Circulation
- When your voice hurts: DON”T SING! Stop talking if that hurts, too. If you get your voice back, engage in gentle humming exercises to maintain vocal flexibility without putting undue stress on the vocal cords. This practice not only supports flexibility but also stimulates blood circulation, expediting the convalescent process.
- Manuel Garcia, the “Columbus of the Glottis” and famous vocal teacher, said that a quacking sound (like a duck) was good to start the swollen vocal cords making sound again in a safe way. Start on a very low note and work your way up the scale, but don’t strain. Rule is: when your voice hurts, stop making sound. Full stop.
- After a while, when your voice is better, you can start bubbling with Lax Vox. You can find information on where to buy a tube on my Tools and Apps page, and I explain a little bit more about this vocal health method, that is recommended by ENT doctors and speech therapists throughout the world.
5. Nutritional Support for Immune Health
- Every morning I breakfast with a delicious outmeal porridge, where I put chia seeds, flax seeds, pumpkin seeds, wallnuts, sunflower seeds, frozen bio fruits, fresh fruits and almond or soy milk. I use the Magic Bullter for this. I add raw ginger because this is very good, too.
- Integrate vitamin C-rich fruits, leafy greens, and lean proteins into your diet to provide essential nutrients for immune support. Additionally, consider zinc supplementation, as it has been documented to reduce the duration of cold-related symptoms and aid in overall recovery. Vitamin C and D help your immune system, too.
- Try adding more onion, garlic, lemon, or cayenne pepper to your food. A 2018 survey suggests they may help relieve symptoms of colds and coughs, which includes reducing mucus. Spicy foods containing capsaicin might also provide temporary relief of sinus congestion by stimulating the flow of mucus.
- Honey has been used as a natural remedy throughout history and is known for its anti-inflammatory properties. There is some evidence it may be particularly helpful in relieving nighttime coughs in children. One 2018 meta-analysis of six randomized studies also found evidence to suggest that honey may be more effective than no treatment, a placebo, and diphenhydramine (Benadryl).
6. Build up Physical Activity
- Incorporate light stretches and ambulatory pursuits into your routine to stimulate circulation. This helps in maintaining overall physical well-being and contributes to the restoration of vocal vitality without placing excessive strain on the recovering body.
- Start building muscle long after being sick, but build up slowly! When you have pneumonia, like I did, don’t force it. Your lungs may still not be clean and there may be scarring. I started walking for a small distance and went a little further every day. Walking is very good for your overall health. Don’t start working out intensely for a while, give your body rest, even after the pneumonia, and start slowly building up! You can easily get scarring if you overdo it! I am in good health after a few weeks again, but some people can feel tired for months after a pneumonia.
- Stretching to relax the muscles. I do Pilates and this is my go-to way to feel good. It is also an excellent way to stretch the lungs and breathing muscles, like the diaphragm and the intercostal muscles.
7. Train your Breathing
- Due to your sickness, your lungs will be temporarily tight and you might experience difficulty breathing. Try to breathe slowly when you have a pneumonia. Like always: don’t gasp for air!
- A good coughing tip is
- Start singing when you feel a little better. Singing is the best way to get your lungs back in business (if you sing with a healthy technique only, so get a professional vocal coach if you don’t have one already!).
- Perhaps you are interested in my article about how Covid patients were helped getting their breath back by Opera singers from the English National Opera. You can read the article here.
I hope these tips help you get better soon!
