Guía de buenas prácticas para el cuidado de la voz
En el marco del Día Mundial de la Voz, desde el Consejo Superior del Colegio de Fonoaudiólogos de la Provincia de Buenos Aires, presentamos una «Guía de buenas prácticas» destinada a promover el cuidado de la salud vocal. Esta guía está diseñada para informar a la comunidad en general, ofrece consejos prácticos y recomendaciones para mantener una voz saludable y prevenir posibles problemas vocales.
Preparamos piezas gráficas tanto para su divulgación digital como para su impresión e invitamos a todos los profesionales de la salud, educadores, y personas interesadas en el cuidado de la voz a descargar estos materiales y difundirlos.
1. Cuidar la postura al hablar
Mantenga una postura corporal correcta al hablar, evitando flexionar o extender el cuello, girar bruscamente la cabeza o levantar pesos.
2. Moderar la voz durante el deporte
Evite hablar en exceso o gritar durante actividades deportivas y de ocio para no forzar la voz.
3. Aclarar la garganta sin carraspear
Al toser o aclarar la garganta, hágalo suavemente sin carraspear para no irritar las cuerdas vocales.
4. Protegerse de irritantes para la laringe
Evite el contacto con sustancias irritantes como aerosoles, polvos y contaminación ambiental que puedan afectar la salud de la voz.
5. Evitar fumar
El tabaquismo reseca las mucosas y compromete la salud general, incluida la voz.
6. Dieta equilibrada y cuidado vocal
Adapte su dieta a las necesidades de su actividad vocal profesional, limitando alimentos picantes y ácidos que puedan irritar la garganta.
7. Moderar el consumo de irritantes
Limite el consumo de bebidas alcohólicas, café, té y mate, ya que pueden provocar deshidratación e irritación de los tejidos.
8. Hidratación constante
Beba agua con frecuencia, especialmente durante el uso vocal prolongado, para mantener adecuadamente hidratadas las cuerdas vocales.
9. Descanso y sueño adecuados
Duerma las horas necesarias respetando su ritmo circadiano para recuperar el tonismo corporal y vocal.
10. Controles vocales periódicos Realice revisiones periódicas con un médico/a otorrinolaringólogo/a especialista en laringología y también consulte ante cambios en la calidad de su voz.
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