It’s late October, the clocks have just ‘fallen’ back, the ever darkening evenings are looming and flu season is well and truly upon us. Every year summer lures us in to a false sense of security around keeping our voice optimal (except of course those of us who suffer from allergies) and then before we know it, were struck with a cold virus and our voices become gravelly, low and strained. 

This pattern is always frustrating and disappointing but do not despair, there are steps you can take to optimise your throat health when you are feeling under the weather. 

Hydrate! 

The vocal folds, the throat lining and the nasal lining need a constant supply of good old H2O. If you fail to hydrate the mucus in your nose and throat will thicken and become dry and difficult to clear. Regularly sip throughout the day ensuring you take at least two litres of water. More hydration

Steam inhalation - what else?! Some people have all singing all dancing personal steamers and these are great but the good old fashioned large bowl, boiled water and a towel works too! Avoid adding any menthol to this water as it can increase throat irritation. Steam for approximately five minutes 2-3 times each day. Please be careful not to burn yourself! 

Limit your intake of cough sweets and syrups

Some of these medications may feel like they are giving you some relief however, they can actually cause throat irritation and dryness. Non-medicated sweets such as glycerine pastilles can be more soothing and reduce the need to cough. Lemon, honey and ginger tea can also be soothing for some!  Beware of nasal decongestants, they generally only offer temporary relief and can result in a cycle of congestion! Alternatively using saline nasal sprays keep the nasal membranes healthy without irritating or drying.

Avoid coughing and throat clearing

When you cough or clear your throat your vocal folds move together in a harsh and abrasive manner. If this happens repeatedly the voice box will enter a tight and constricted muscular pattern and the edge of the vocal folds may became irritated. Instead sip warm water or gently breathe in through your nose and out through your mouth. 

Wrap up warm

Keep your neck warm with a scarf and pulling this over your mouth can warm and moisten the air. 

Cut down on vocal irritants

You all know the main offenders but I’ll tell you anyway: 

Cigarettes, vaping, caffeine, fizzy drinks, alcohol. 

Avoid overusing the voice

Definitely no shouting, loud speaking or excessive voice use. You are ill after all so listen to your body, give yourself permission to rest and your voice will bounce back in no time.  

References

British voice association 
Shewell, C - Voice Work