December means winter. If you don’t live in a warmer climate, then this chilly season can wreak havoc on your body and affect your musical expression. A little planning ahead can pay big dividends to avoid the winter blahs!
For vocalists, cold air can contribute to a sore, dry throat. Be diligent with increased water intake, and be sure to cover your mouth when outside in the cold air (with a scarf, if not wearing a mask). Try to breathe through your nose (inhaling through the nose helps the air warm up a bit more before it hits your throat and crosses your vocal cords), and be sure to spend some extra time acclimating and/or warming up if you’re coming in from the cold directly into a rehearsal, gig, or studio session. Also remember that heaters keep things warm but tend to suck moisture out of the air, so having a humidifier in your home, or at least in your room at night, is helpful in bringing up the humidity level.
For instrumentalists, remember that cold muscles are tight muscles. Be sure to give your body some time to warm up before you start warming up to play. Wear quality gloves or, better yet, mittens to keep your fingertips warm. Even short periods of exposure to really cold air will cause skin and vascular changes that can make them sore and more sensitive.
Remember, too, that being indoors means a higher chance of exposure to viral and bacterial infection, so be diligent with hand-washing and distancing. Also remember that singing, yelling, and loud conversation (like in a noisy bar or other venue) make germs travel farther than usual.
Don’t let the cold weather get in the way of exercising. Find creative ways to keep moving — a reasonable goal would be cardiovascular exercise at least 3–5 days a week. Be extra diligent to maintain a healthy and balanced diet. “Hibernating” during the cold months often means an increased intake of unhealthy, higher-carbohydrate, and processed foods. Refuse to amplify those “shelter-in-place” pounds that you still haven’t been able to work off from earlier this year!
If you do come down with a bug, remember that taking over-the-counter cold medicines can cause side effects. Decongestants can help with a runny nose, but they can dry you out and sometimes increase heart rate and create a sense of anxiety. Nasal steroid sprays can cause bloody noses and throat irritation. Sometimes non-medicated options are a better choice, such as getting plenty of rest, staying well hydrated, using moisturizing nasal saline spray, and using a humidifier at night.
Winter can be rough, but it can also be a season of great creativity! Do everything you can to be on top of your game when opportunity knocks by doing the simple things we’ve reviewed here.