Speaking at the "Health of Poles" conference at the World Hearing Center, Dr. Dorota Kapustka, a phoniatrics and audiology specialist from the local Institute of Physiology and Pathology of Hearing, said that almost one in three people experience voice disorders at some point in their lives.
She added that around 7 percent of people live with a permanent problem affecting how they speak.
Kapustka noted that voice strain is a significant issue in the workplace. Out of roughly 16 million people employed in Poland, about one in five are exposed to what she called “above-average vocal effort.”
This group includes actors, singers, teachers, radio hosts and call-center workers, but also many other employees who speak for long periods in meetings, on the phone or in noisy spaces.
The annual "Health of Poles" conference is one of the largest public health events in the country. It brings together doctors, scientists, policymakers and representatives of patient groups to discuss major medical challenges and the state of the Polish health system.
Kapustka said that the first rule of voice hygiene is to reduce unnecessary effort.
Speaking very loudly or shouting puts heavy strain on the vocal folds, but constant whispering is also harmful because it creates extra tension in the larynx. She encouraged people to find a natural speaking level that feels comfortable and sounds clear, instead of pushing the voice up or down in volume.
Something similar applies to pitch. Forcing the voice to sound much higher or lower than is natural for a person’s age and anatomy can lead to chronic tension.
Kapustka advised people to notice where their voice feels and sounds most at ease, and to allow that natural pitch to change as they grow older.
The specialist also pointed to the way we structure our sentences. Very long sentences spoken on a single breath lead to tightness in the chest muscles and the throat. Shorter phrases and more frequent pauses for breath are better for the voice.
She compared breath to "fuel" for the voice, saying that a steady flow of air is essential for the vocal folds to work properly.
Kapustka recommended slowing down slightly when speaking, especially during longer presentations, and taking the time to “warm up” the voice beforehand.
For people who depend on their voice professionally, she suggested learning basic voice emission techniques, which teach how to use breath support and resonance instead of force.
Noisy surroundings create another risk. Kapustka reminded listeners of the “Lombard effect,” a term used in audiology for the tendency to raise the voice automatically in loud environments, describing how speakers tend to raise their voice in a noisy environment to enhance audibility.
For public speaking she advised using a microphone rather than fighting against background noise.
She also warned against overusing the voice during respiratory infections. When the mucous membrane of the larynx is swollen, control of the voice becomes weaker and the tissues are more vulnerable to injury.
Rest is a key part of care. When the voice becomes hoarse, dull or tired, Kapustka said, that is a sign that it needs a break.
She recommended hydrating the throat and larynx with lozenges or sprays and, even more importantly, drinking enough fluids. Adequate hydration makes it easier for the vocal folds to vibrate smoothly.
At the same time, some everyday habits make the mucous membrane dry. Kapustka mentioned strong coffee and tea, which in larger amounts can dehydrate rather than hydrate the body.
Dry, overheated rooms are another problem, especially in the heating season. She suggested using air humidifiers at home or at work in winter.
General lifestyle also matters. Physical activity improves breathing capacity and muscle strength, while regular sleep, a healthy diet and avoiding stimulants all support vocal health.
Kapustka said that stress is particularly harmful because it increases tension in the larynx and leads to a dry throat.
Digestive problems linked to poor diet, such as acid reflux, can also irritate the larynx and worsen voice quality.
She encouraged people to seek specialist advice if hoarseness lasts longer than three weeks, if the voice tires very quickly or if its color changes in a way that feels unnatural.
Early diagnosis is important for detecting cancers of the larynx, but it is also valuable in more common functional and benign conditions, where timely therapy greatly improves the chances of recovery.
Tips from voice coach
Singer and voice coach Barbara Kinga Majewska, who specializes in contemporary vocal music, approaches the voice as both a musical instrument and a social phenomenon.
In her artistic practice she explores how voice, sound and text interact, and how the simple act of singing is shaped by cultural expectations about who should sound in what way.
She has written manifestos and critical guides on vocal performance that question narrow labels such as "soprano," and invite listeners to think about the voice beyond traditional categories.
Majewska’s recent research-based project "Open Throat" looks at discrimination based on how people sound, for example when accents, pitch or timbre lead to snap judgments about social class, gender or competence.
Her work suggests that caring for the voice is not only about protecting the vocal folds, but also about recognizing each person’s voice as part of their identity.
The dialogue at the "Health of Poles" conference pointed to how good voice hygiene includes simple physical habits, such as drinking water, avoiding shouting and resting during illness.
It also involves a more conscious attitude to how we listen to others and how we allow ourselves to speak. In this sense, protecting the voice becomes part of protecting both health and dignity, experts said.
(rt/gs)
Source: PAP, nowyteatr.org, barbarakingamajewska.com