There’s plenty of advice on how to keep skin smooth and muscles strong as we age, but there’s one aspect of aging that most of us never consider: our voice.
Not only can the quality of our voice be as “aged” as wrinkles, but experts also say we should take steps to preserve our voice, as failure to do so risks social isolation and even depression.
Last month, singer Lulu, 75, said she regularly exercises her voice to preserve it and does not speak before noon on days she performs.
“It surprises most people that the voice is part of the aging process, but it is,” says Ruth Epstein, a London-based speech and language therapist.
‘The vocal cords (inside the larynx or voice box) are some of the smallest muscles we have. “If we think about what happens to other muscles as we age, it’s obvious that they are affected too.”
Singer Lulu, 75, said she regularly exercises her voice to preserve it and does not speak before noon on the days she performs.
While there is plenty of advice on how to keep skin smooth and muscles strong as we age, there is very little advice on how to keep our voice young (File Image)
As we age, our voice may become quieter, but 20 percent of older adults will develop a voice disorder, in which the voice does not function as it should and becomes weak or wavering (File Image)
As we age, our voices may become quieter, less expressive and increasingly tremulous, but 20 percent of older adults (according to research published last year in the American Journal of Speech-Language Pathology) will develop a disorder. of the voice, in which the voice does not work as it should, becoming weak or wavering, for example.
These changes can have far-reaching effects, even causing depression. “Many people accept that their voice weakens as they age, they become withdrawn and communicate less,” says Ruth Epstein.
“There is a deep emotional impact.” There are multiple reasons for these changes. “Over time, our vocal cords become stiffer and less flexible,” she explains.
‘There is also a reduction in muscle mass which begins to affect the speed, strength and endurance of the laryngeal muscles (which control vocal volume and force).
“There is reduced sensitivity in these muscles as they shrink with age, which affects their ability to contract.” This can make our voice hoarser.
“Meanwhile,” he adds, “the reduction of hyaluronic acid in the tissue (which acts as a lubricant) and muscle wasting associated with age leave us with thinner, stiffer vocal cords.
“Mucus production is also reduced and our lung capacity decreases, which can change our voice.”
Women’s voices are more susceptible because their vocal cords are more delicate. However, with age, both sexes may find that their voices become more monotonous “because the larynx descends, extending the length of the vocal tract and altering the sound,” says Ruth Epstein.
‘Male and female voices decrease after 65. The cartilage of the male larynx becomes thinner and male voices become higher pitched. Women’s voices just get deeper.’
Our voices become lower as we are less able to raise the volume and tremors are also more common. To avoid these changes, maintaining physical fitness is key.
“Voice aging is a biological issue, not just one of actual age,” says Ruth Epstein. ‘People who regularly go to the gym or do 10,000 steps a day will not look so old. It’s about thinking about the voice as part of the body.’
You should also protect your vocal cords, for example by avoiding junk food or eating right before bed. “If you eat late and then leave, the acidic secretions will most likely travel to the back of your throat,” she says. “This can cause irritation.”
There are also specific approaches, he adds. “We are currently looking for new treatments that combine laryngeal and breathing exercises to treat voice aging.”
She says increasing water intake to seven or eight glasses a day and using steam inhalation can help: the steam passes over the vocal cords, lubricating them. “I always tell people to join a choir and encourage older people not to shop online but to go out and talk to people, as chatting will help keep your larynx muscles toned.”
People who use their voice at work are not at increased risk. “On the contrary,” says Ruth Epstein. ‘If you use your voice professionally, your muscles will be more agile.
‘A teacher may not suffer the aging process as much as a librarian. It’s use it or lose it.’
REBECA LEY