Why Throat Clearing Is Bad (and How You Can Bust the Habit)
We all have habits; some are good, some are bad, some that we’re aware of, and some that we might not even notice we’re doing. Those unconscious habits might be benign, but some can be harmful. Frequent throat clearing is one of those harmful habits you may be barely aware of.
Coughing and throat clearing are an instinctive response to a blockage in your airway, often phlegm or inflammation. Anyone who’s ever experienced a coughing fit knows that this isn’t always an intentional behavior. But if you find yourself consciously coughing or clearing your throat on a regular basis, it may be time to reevaluate this habit.
Habitual throat clearing can be damaging to your vocals cords. Your vocal folds are delicate ligaments and the friction and pressure of repeatedly clearing your throat can be very traumatic; inflammation and mucus production are your body’s response to this trauma… and also cause more throat clearing. It’s easy to see how this can become a habit with the cycle of mucus production and inflammation it causes.
If you’re concerned that you may have a medical issue such as bronchitis, sinusitis, or allergies that might be causing excess phlegm or swelling, your first step should be talking to your doctor. But whether you have an underlying issue or a clean bill of health, the following steps can help you break the throat clearing cycle.
Just like any other habit you’re trying to change, the first step is acknowledging and understanding the problem. Count how many times you cough or clear your throat in the next hour. You might be surprised at how frequent it is; your throat clearing may be a more unconscious habit than you realized!
Just like any other habit you’re trying to change, the first step is acknowledging and understanding the problem.
Now that you know how frequently you cough, do it less! Simple right?
Just kidding! You’re not clearing your throat for no reason, and the underlying causes of inflammation and mucus need to be addressed to truly kick this habit.
First, when you notice the urge to clear your throat or cough, take a small sip of water instead. Excess mucus production is often an attempt by your body to protect dry vocal cords, so staying hydrated should reduce the need to clear your throat. Water can also help loosen phlegm, allowing you to more easily clear it without coughing or harsh throat clearing. Warm liquids like herbal tea or even simply warm water are excellent for breaking up mucus and soothing an inflamed throat and are a great option to sip instead of throat clearing. Just be sure to avoid vocal cord drying caffeine (more on that below).
If you absolutely must clear your throat, do it as gently as possible. Engage your breath support and try using a silent, breathy “huh” rather than phonating (i.e.: making a sound with your vocal folds).
The next step is to address why you need to clear your throat frequently. There are many causes of mucus and inflammation, but diet is one of the best and easiest places to start. No food “creates” mucus and no list of problem foods will be universal, but there are common trigger foods you can try eliminating from your diet. Remember, you don’t have to stop eating all of the foods below; some of them may not bother you, some of them will. It’s important to experiment and find out what are your unique triggers are rather than unnecessarily restricting your diet.
There are several reasons certain foods may cause inflammation or phlegm:
You may have an allergy or intolerance to the food.
The food may contain naturally occurring histamines (chemicals your body produces in response to an allergen).
The food is triggering acid reflux and your body is attempting to protect your throat and esophagus from damaging stomach acid.
The food contains an irritant.
You’re likely already aware of any food allergies you might have, but food intolerances can be subtler and harder to identify. Some of the most common sources of intolerances and allergies are: eggs, fish, milk, tree nuts, peanuts, shellfish, wheat, and soy. Dairy in particular has a reputation among vocalists for causing phlegm; not only is about 68% of the planet lactose intolerant, but fermented dairy products often contain histamines and dairy products in general are a common acid reflux trigger.
Your body naturally produces histamines in response to an allergen, causing inflammation and mucus production. Some foods naturally contain histamines and ingesting them may trigger that same response inflammatory response in some people. Foods that contain histamines include: papayas, bananas, strawberries, pineapples, chocolate, processed meats, vinegar, dried fruit, avocados, tomatoes, spinach, mushrooms, eggplants, fermented dairy, smoked fish, and alcohol.
Acid reflux is another common and under-sung cause of mucus and inflammation. Reflux occurs when stomach acid escapes up into your esophagus, often causing pain and increased mucus as your body attempts to protect itself. You might experience heartburn, but acid reflux doesn’t always manifest as a burning pain. Our friend Melanie was diagnosed with GERD (gastro-esophageal reflux disorder) after repeated sinus infections and excess mucus - without experiencing any heartburn! There are literal books on how manage reflux with diet, but common triggers are dairy, caffeine, sugar, alcohol, fatty foods, spicy foods, and acidic foods. If you think you have a reflux disorder, we recommend speaking to your doctor; some cases of reflux need to be managed with medication.
Finally, some foods can irritate your throat regardless of your intolerances or reaction to histamines. Acidic foods like citrus can help break up mucus, but can also irritate your vocal cords if consumed shortly before you sing or speak. We recommend avoiding acid if you know you’ll be using your voice a lot shortly after consumption. Diuretics like caffeine and alcohol should also be avoided before singing; they can dry out your vocal folds, leading to mucus production and potentially inflammation if you’re singing with under-lubricated vocal cords.
Although the list of foods above may seem daunting, it’s important to remember not all of them will apply to you. You may have an iron stomach and never have to worry about acid reflux or may not have a strong enough response to histamines to have to consider cutting out papaya. It’s also important to keep in mind that none of these foods are completely forbidden. You don’t necessarily have to cut out your morning coffee or throw out all your black tea; simply avoid problem foods before singing - and listen to your body if it’s telling you to use more moderation with certain foods.
Outside of diet, we always recommend abstaining from smoking or vaping; inhaling hot smoke or vapor dries out your vocal folds and can cause inflammation. Generally taking care with your vocal and respiratory health is a must for any professional voice user, but is especially important if you’re trying to kick a throat-clearing habit.
Book a Lesson Today and Start Building Better Habits
Breaking any habit is challenging - especially if it’s an unconscious habit like throat clearing. We hope these tips make kicking the cough habit that much easier, but remember to be patient and give yourself grace. Changing a repeated behavior is rarely like flipping a switch, and changes to our diets can be particularly difficult. If you need help, feel free to reach out! You can always schedule a lesson to work on personalized vocal health strategies with Zelda. Let us know how it goes and don’t forget to Love Your Voice!
If you’re ready to improve your vocal health, get in touch and schedule a lesson with Zelda today!
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