As we age, our voices age too… How do we maintain a ‘youthful voice’?

As you age, your voice changes. Learn why your voice changes with age and how to prevent it.

 

◇Voice changes due to aging vocal cords and lung function

 

Voice changes are related to vocal cord aging. Voice comes from the vocal cords, which are V-shaped structures in the throat. Made of ligaments and mucous membranes, they close and open tens of thousands of times a day, vibrating the air we breathe to produce sound. However, with aging, the elastic fibers that contract and relax the ligaments in the middle of the vocal cords shrink, and the mucous membranes that line the ligaments lose elasticity, wrinkling and weakening. This prevents the vocal cords from closing properly. This can result in hoarseness, cracking, and difficulty speaking. Speech can also become choked frequently.

Declining lung function also plays a role. Air taken into the lungs through breathing must be sufficiently pushed back through the vocal cords for them to vibrate. However, as the bronchi and alveoli (the areas responsible for the exchange of oxygen and carbon dioxide) age and become swollen, air cannot be released sufficiently.

 

◇Tongue-tugging and laryngeal massage recommendations

 

To slow down vocal aging, it's a good idea to regularly engage in "tongue shaking" exercises. This involves slightly bending your tongue upwards, as if touching the roof of your mouth, and making a "rrr" sound. This rapid tongue vibration exercises the mucous membranes that make up your vocal cords, strengthening their elasticity. Even if the muscles and ligaments surrounding your vocal cords have atrophied, this allows the mucous membranes to relax and contract elastically, improving vocal cord function. It's recommended to do this for about five minutes a day.

 

For those who have difficulty speaking due to vocal cord strain, a laryngeal massage is recommended. Simply grasp the area between your jaw and Adam's apple with both hands, then gently stroke the skin downwards while maintaining firm pressure. Laryngeal massage increases the space around your vocal cords, allowing for better airflow and allowing you to speak more naturally without straining your throat. Regular full-body muscle exercises are also important.

 

◇Avoid spicy foods and engage in aerobic exercise.

 

Avoid foods that irritate your vocal cords. Try to limit alcohol, coffee, and soft drinks, and instead drink water. Water acts as a lubricant, reducing the friction that occurs during vocalization. Avoiding excessive use of the throat is also a concern. Regular, gentle stimulation of the throat strengthens the vocal cord muscles. Humming songs or multiplication tables can also help.

 

A strong voice requires proper breathing. A steady, aerobic exercise, such as walking, for about 30 minutes a day is effective. It's best to breathe through your nose, not your mouth. Breathing through your mouth exposes your throat to external substances, making it more susceptible to damage.

 

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They say that even the voice ages..

As aging begins, there is no place that does not age.

 

Even the steps you take are not spoken,

It's good to breathe through your nose~~