Menopause, work, and the voice
- Kathleen
- Oct 14
- 5 min read
Updated: Oct 26
Our voices go through change at many life stages – puberty brings some of the first noticeable changes, then our voice is affected by menstruation each month, and can then be influenced by pregnancy, medication, illness, and other hormonal events. One of the biggest of these is menopause, which for 46% of us will be accompanied by vocal change.
Menopause and voice change
Menopausal vocal change can vary considerably from person to person but there are 10 key symptoms noticed by many people. These can include:
Losing volume/power – being unable to project the voice
Unpredictability – experiencing occasional yodels or trouble achieving a smooth onset
Dryness – dry throat, burning mouth, or coughing
Swelling – a lump in the throat or the need to swallow more often
Tension – a ‘pressed’, sound in the voice, or discomfort/pain
Range/register changes – losing access to higher notes and/or gaining lower notes
Vocal fatigue – feeling vocally tired, or being unable to sustain long passages
Timbre changes – a flatter, duller vocal colour
Losing flexibility – difficulty with melisma, or taking longer for the voice to warm up
Vibrato - developing a wider vibrato
Workplace adjustments
A recent review paper found that there are many professional and financial impacts of menopausal voice change, and this means that workplaces should consider these impacts and make adjustments for those that need them. There are a few key adjustments that you can – and should – ask for in the workplace if you are experiencing menopause-related vocal issues.
Vocal education – if your workplace requires you to use your voice, then asking for workplace education around menopausal vocal change so that you and your colleagues can understand and support each other is key. You could also ask for CPD in vocal technique – bring in a voice teacher to advise staff on how to use their voices in a healthy and sustainable way.
Vocal rest breaks – your schedule should include adequate breaks to let your voice recover as a matter of course. If you are experiencing vocal fatigue as part of your menopausal symptoms, you should aim to have extra, non-negotiable, breaks in your working day/week to allow your voice to recover and sustain its use long term. This is in your employer’s best interests as well as your own!
Amplification – if you are required to project your voice over a distance, use mics where possible to reduce the strain on your voice. These should be provided where you are asked to work in large spaces, and it’s important that you actively make use of them where available.
Things you can do/learn for yourself
There are also a number of things you can do to protect your voice during menopause:
Hydrate – drinking fluids regularly is crucial. It takes time for anything you drink to be absorbed by your system and used by the body. Remember that water does not touch your vocal folds when you drink it – if it did then everything else you ate and drink would go down the wrong way, and your body is very good at protecting your lungs! Make sure then that you drink fluids little and often, following the NHS guidance to drink 8 small glasses of water per day. Set an alarm on your phone as a reminder in the morning and before you leave the house for a speaking/singing engagement. If you experience dry throat often as part of your menopausal symptoms, you might want to try a nebuliser for some instant, topical hydration for your vocal folds.
Learn breath management skills - many menopausal voice symptoms affect stamina, tension levels and vocal power. Learning to support the voice healthily with recognised breathing techniques is an excellent way of giving your voice the best chance of working efficiently during hormonal change. Working with a vocal coach can be beneficial for singer or public speakers in learning these skills. You might also choose to adopt a particular breathing methodology to train in, such as Accent Method. This is a Danish SLT approach to breathing and is used by the NHS and by many singers and voice coaches. You can learn more about this HERE.
Tension release - During times of vocal change, it can be easy to fall into bad habits of adding tension to the vocal apparatus but these will lead to unhealthy and unsustainable vocal use. Look out for tension when you speak or sing, particularly in your jaw, upper torso, and at the root of your tongue in your throat. Aim to release this by practicing singing or speaking whilst introducing gentle movement in these areas to avoid locking up and straining. If you notice these habits causing you trouble, contact a vocal coach for further help.
Vocal colour and tone - if you find you lack variety and expressiveness in the way you speak or sing, learning techniques to vary this can be a key step in reclaiming control over your voice. A vocal coach can help you set goals and tech individual techniques. To begin with, try experimenting with twang. Twang is a vocal feature that is created by using the epiglottis to narrow the passageway above your vocal folds. You can do this already - try quacking like a duck, giving a witchy cackle, or imitating a baby's cry. That piercing sound is twang! Adding just a little of this to your speaking or singing voice can increase the projection of your voice and help you be heard over greater distances without straining. It's also useful for adding brightness to your voice. You can find out more about twang HERE.
Positive change
It's important to remember that not all change is bad. In my work I've spoken to many singers who have enjoyed exploring the new repertoire their lowered voice is capable of tackling, and many public speakers who enjoy the new sense of authority their voice has taken on after developing a deeper resonance. I've also heard from many people who only noticed temporary change and now feel their voice is functioning once again as they'd been used to. The common theme with almost all of the voice users I've spoken to however has been an appreciation of the fuller understanding their vocal training has given them as they've had to adapt through change. Enjoy getting to know your changing voice, and taking back control of your instrument!
If you would like support in managing your menopausal voice, get in touch HERE.
