It's common as you age for your voice to change, a condition called presbylaryngis, or aging of the larynx. The result is often that annoying raspy, hoarse tone commonly known as "old age" voice.
"Over many years, we talk, yell, and sing a lot. Eventually, this causes the vocal folds to become weak or damaged, and your voice loses its range and quality," says Barbara Wilson Arboleda, a speech and language pathologist with a specialty in voice at Harvard-affiliated Massachusetts Eye and Ear. "This can make daily communication an issue, as it requires greater effort to speak and be understood, which may cause many older men to become more withdrawn and isolated."
Your vocal folds are made of muscles surrounded by three layers of fine, jelly-like tissue. Over time, your vocal fold tissues can lose their elasticity and structure, and the muscles become weaker. The result is that the vocal fold vibrations when you speak become less distinct, and your vocal tone changes. For men, it tends to go up in pitch.
"Thinner vocal cords also allow too much air to escape between them, which may cause your voice to be so breathy and weak that even the simplest conversation is difficult," says Arboleda.
Lifestyle habits also can affect how you speak. Not using your voice on a regular basis — for instance, if you live alone or don't have an active social life — can further decondition your voice. Plus, you can irritate your vocal folds if you constantly clear your throat while speaking.
"A dry throat and irritation are often the main triggers for chronic throat clearing, but people get in the habit of doing this whenever they speak even when they don't need to," says Arboleda.
Self-help strategiesYou can mitigate the effects of an aging voice to a degree, according to Arboleda. "You can't turn back the clock, so your voice sounds like it did when you were 25," she says, "but you can protect what you have now, and keep your voice from getting worse."
If changes in your voice begin to affect your daily life — for instance, if you can't be heard in a loud restaurant, if you have discomfort while speaking, or if it takes more effort to talk — you should be examined by an ear, nose, and throat specialist to be sure it's just age-related voice changes.
If you have specific speech issues that require voice therapy, your doctor may refer you to a speech-language pathologist with expertise in voice issues.
There are also several self-help steps you can take to strengthen and protect your aging voice. For example:
Talk out loud.Use your voice on a daily basis. Read aloud, talk to yourself or your pet, or sing along to your favorite music.
Give it a rest when needed.On the flip side, your voice needs rest when it becomes fatigued, just like your body does. If you feel voice fatigue or discomfort when talking for long periods, like when at work or socializing, rest your voice for several minutes every hour. Also try not to yell or raise your voice unnecessarily, and avoid talking over background noise, like the TV or other conversations.
Stay hydrated.The vocal folds depend on a thin layer of fluid to cushion them during speech, so it's important to stay well hydrated. This is especially helpful if you battle constant throat clearing.
Plain water is the best choice (temperature does not matter). Although gargling with warm salt water might ease the pain and inflammation of a sore throat, it won't help your voice.
Inhale steam.A hot shower or steam inhaler can help clear any allergens from your nose and throat. "This provides short-term hydration while helping to capture and clear irritants in your upper airway that could be affecting your voice," says Arboleda.
Watch for acid reflux.People with acid reflux can have stomach acid that backs up into the throat, which can irritate the vocal folds and cause them to swell. Common reflux symptoms include heartburn, belching, and bloating, although sometimes you may not experience these and may not know you have reflux.
Some simple steps are the best way to reduce acid reflux. For instance, don't eat within two hours before bedtime, and avoid exercising or lying down right after eating.
Also, avoid or reduce your intake of acidic foods and drinks that can trigger reflux, such as alcohol, tea, soft drinks, chocolate, mint, and fatty and greasy foods. Over-the-counter medications can help you manage acid reflux, but keep in mind that they only reduce acidity and don't stop the reflux from happening.
(Harvard Men's Health Watch)
