Raspy voice in midlife? Here’s how to make your voice clear and powerful

Everywhere you look in the Menoverse lately, new information is coming to light about how the menopausal transition affects every single organ system in our bodies. You might already have felt peri-/menopausal effects on your joints, your vag, or even your memory  — the brain is a powerful organ —  but how about your voice? 

According to a recent study, the same declining estrogen levels that can cause hot flashes and vaginal dryness can also affect the larynx, the tiny but mighty organ that houses your vocal cords. Estrogen is a powerful driver of lubrication in the body, and without enough of it you may experience a constant, nagging dryness, raspiness, and/or scratchiness in your throat — the result of chronic inflammation. Your voice might even become lower in pitch, as the larynx shifts position to better accommodate its new conditions. 

You might already have felt peri-/menopausal effects on your joints, your vag, or even your memory — the brain, after all, is a powerful organ —  but how about your voice? 

Women are often surprised by sudden hormonal vocal changes

As a speech and presentation coach specializing in strengthening women’s voices in the workplace (and as a lifelong singer), this doesn’t shock me. In fact, I’ve been waiting for science to catch up to what I’ve observed for years, which is that when women’s voices enter midlife, all bets are off. Some of my midlife clients notice that their voices take longer to “wake up” in the morning, or that they will become hoarse, seemingly for no reason, at the end of a regular work day. 

This week one of my new clients, a 52-year-old woman, told me that last spring she walked out onto the floor of the U.N. to give a speech about the economic impact of climate change, and was only able to make it part way through before her voice completely gave out (a colleague had to take over). 

Another one of my longtime clients, a woman in her mid-40s, suddenly developed a rasp in her voice if she raises it above conversational volume. Things have been getting worse: when her dog recently escaped from the yard and she had to search her neighborhood while calling to him, she had to take the following day off work to rest her vocal cords, because even whispering was agony. 

Sudden and intense vocal issues can be disconcerting, to say the least. I just turned 50, and conditions in my larynx feel distinctly different than they did even in my mid-40s. For one thing, my voice needs more time to recover after I’ve given a big group training or led a meeting. When I practice singing with my band it takes longer to feel warmed up, and sometimes I don’t get there till the 90-minute practice is done. Even in my ’40s it used to take a mere 30 minutes, so this contrast is intense. The overall sound of my voice is fuller, and stronger in certain places, but my stamina is lower (this description, by the way, could also apply to my overall body!). 

How to mitigate vocal issues

I know what you’re thinking — HRT? — but I don’t believe any physician would recommend starting hormone replacement therapy solely for the purpose of helping with vocal symptoms during perimenopause. But there are some other simple lifestyle choices that can help. 

Hydrate

One is simply to stay on top of hydration. Many of us are unaware that we’re dehydrated, especially those that drink a few cups of coffee first thing in the morning. I advise my clients to drink a 16-oz glass of water before coffee, to get ahead of dehydration. A few more glasses during the day will help maintain your levels, and you can experiment with adding liquid electrolytes, which help your body maintain a hydrated state (I use this brand). 

Use aloe vera

For extra throat lubrication you can also try a morning teaspoon of aloe vera gel (“straight” or with a smoothie). Aloe is a plant whose healing properties for skin and tissue are well known. Choose the kind that has been processed for ingesting (NOT the kind that comes in a tube at the drugstore… that’s for topical application only!). I use this brand. Some of my clients have found relief from honey-based throat sprays, like this one, which contains propolis, the stuff that bees use to lubricate the hive. 

Exercise (your vocal chords)

Another option is simply to practice your speaking skills regularly. I advise my clients to do two 30-minute Power Voice practice sessions per week for 6 weeks, and notice the improvement that occurs in that time. You can practice your points for an upcoming meeting, or your speech for a public event. You can even read aloud a page from your favorite novel. Start low and slow, and gradually get stronger as your voice warms up and feels more comfortable. Remember to inhale before each sentence, and to keep the breath flowing as you speak. Breath is the fire that fuels your voice’s power. 

* One caveat: Chronic voice trouble can be a sign of larger issues that need to be addressed. If you have persistent vocal hoarseness, tension and/or pain, make an appointment with an otolaryngologist and get a full throat exam.

But there’s something else, something extraordinary, that starts to happen to women around this time. We start to wake up to our own power. 

Remember: Women’s voices are vehicles for their personal power

But here’s the thing it all comes down to: The true power of a midlife woman’s voice is using it effectively to let the world know that we recognize our own value. We have accumulated a lifetime of skills, knowledge, expertise, and especially wisdom. Communicating these things in an impactful way is crucial. I always recommend that my midlife clients do a full inventory of their core competencies in every area of their lives. Make a big list of everything, then step back and take a look. It’s a hell of a lot! 

Then, I recommend drawing from this list any time you make a contribution to a task, project, or strategy in professional environments. But don’t make the common mistake of assuming that the people around you know everything that’s on your personal list, and all of the accumulated wisdom in your background. Your opinions and instructions may go a lot farther if you mention those things first. 

The true power of a midlife woman’s voice is using it effectively to let the world know that we recognize our own value. We’ve accumulated a lifetime of skills, knowledge, expertise, and wisdom — and communicating these things in an impactful way is crucial.

Here are some “inventory list” items my clients have used and vocalized in their jobs: 

• “I spent a decade in patent law before switching to corporate litigation last year, and to my eyes this entire case looks completely baseless.” 
• “I’ve worked in corporate construction for over 30 years, and I’ve never seen a project go so far over budget as the one that firm just completed. We shouldn’t trust them to handle any of our new projects!” 
• “Thanks for thinking of me! I’m unavailable that night, but I look forward to connecting with you at a later date.”

Another skill we work on is establishing strong power boundaries. At this time in our lives, we’re acutely aware that our time on Earth is limited, and conserving and protecting our time and energy makes complete sense. Yet because of sexist societal conditioning that tells women we should be constantly available to everyone all the time, it can be challenging to start saying “no.” I encourage my clients to do it in a way that is firm but not mean. Here are some examples:

• “I won’t be able to attend the event, but please let me know other ways to contribute to the cause.”
• “I love that idea, but I’ve got too much on my plate at the moment. Next month is better, so feel free to circle back.”

Keep in mind that as your communication changes and your boundaries become stronger, it may cause some friction with the people around you. Frankly, that’s a sign that it’s working! Most people will adjust to your new paradigm, and those who don’t will probably move to the background of your life (or out of it completely). Stay strong and breathe deeply. You’ve earned the right to be heard and respected.

There is so much untapped power in our voices. The more we harness that power, the more it will surprise and delight us. I’ve seen midlife women take huge leaps forward in their professional and personal lives that they couldn’t have imagined when they were younger — just by strengthening their voices and communication skills. I love visualizing the combined effect of all this power, so many midlife women growing stronger and stronger, commanding attention with our voices, and shaping the world with our words. 

* The tips mentioned in this article are not meant to replace the advice of any health or medical professionals. Always consult your doctor and/or health professionals before trying any new products or changing your health and wellness routine.