I've read so many FaceBook posts today from teachers who have a sore throat or hoarse voice I thought I'd better post this:
Things
TO DO if you have a sore throat or hoarse voice
·
DO use your
voice quietly but NOT a whisper – whispering can be damaging to your voice
because it puts the vocal cords under a great deal of stress.
·
DO cut down on
talking but do not stop speaking all together. Unless you have been advised by
a health care professional to totally rest your voice for a period of time,
it’s necessary to keep the muscles involved in speaking fit and healthy by
speaking regularly but quietly.
·
DO drink
plenty of soft drinks to keep your throat/mouth moist: water is especially good
(healthy adults should drink around two litres per day) but diluted pure fruit
juices are also useful – it’s best to avoid fizzy drinks that contain caffeine
and/or too much sugar.
·
DO eat plenty
of fruit – fleshy, watery fruits such as peaches, pears and grapes are ideal.
·
DO relax and
try not to worry about your voice. Put aside some time each day for relaxation
– this will require a minimum of 20 minutes.
·
DO be aware of
changes in your surrounding atmosphere, e.g. hot, cold, smoky. Try to keep your larynx
and neck at an even temperature by wrapping up against the cold.
·
DO keep the air
in rooms humid. In centrally heated rooms, keep a bowl of water on a table or
on the windowsill above the radiator, or throw a wet towel on the radiator, so
that the air is not too dry. Open a window to allow air to circulate. [CAUTION:
DO NOT BLOCK AIR VENTS ON HEATING EQUIPMENT.]
·
DO watch your
dietary habits. Avoid a lot of milk and starchy foods, as these can thicken the
mucous in the mouth and throat.
·
DO try to
understand what makes your voice good for you and what makes it poor. Be aware
of your voice as often as you can.
·
DO regular
physical exercise – this will especially help your breathing. IF YOU ARE IN ANY
DOUBT ABOUT YOUR FITNESS LEVELS, ALWAYS CONSULT YOUR DOCTOR BEFORE BEGINNING A
NEW EXERCISE SCHEDULE.
·
DO inhale steam
– this will help relax and lubricate your vocal cords. You can do this either
(1) over a bowl of hot water with a towel over your head (BE CAREFUL NOT TO
SCALD YOURSELF), (2) by using a ‘facial sauna’, or (3) by lying for 20 minutes
in a hot bath, so that the room fills with steam. Breathe regularly and evenly
through your mouth. Do this twice a day for 5 minutes each time – once in the
morning and once before going to bed.
·
DO any voice
exercises you may have been given when you have plenty of time, not when you
are rushed. Concentrate when you are doing them. There are no short cuts to
improving your voice – it’s one step at a time.
Things
NOT to do
·
DON’T shout
or try to raise your voice, and don’t force it in any way. No singing whilst
the voice is poor.
·
DON’T continue
speaking for long periods if you have laryngitis or a sore throat. You will
need to rest your voice and give it time to recover.
·
DON’T drink too
much coffee, strong tea or soft drinks with high caffeine content – the
caffeine has a drying effect.
·
DON’T drink
too much alcohol, especially spirits – the alcohol has a similar drying effect
to caffeine and causes irritation.
·
DON’T keep
coughing or clearing your throat. If throat clearing has become a habit you
need to (1) become aware of when you are tempted to clear your throat, then (2)
try taking a sip of water, (3) if this doesn’t work then try a ‘firm swallow’,
(4) if this still hasn’t worked then carry out a ‘dry’ cough.
·
DON’T smoke.
Smoking is generally bad for your health and it can severely impair your voice.
·
DON’T suck
‘acid drops’ or harsh sweets – if you are thirsty, drink instead.
·
DON’T drink
liquids when they are too hot – let them cool a little. If you can manage it,
drinking the occasional ice cold drink can be helpful...but not too many.
·
DON’T try to
talk above a lot of background noise. Avoid noisy places. If your lifestyle is
such that you cannot avoid noisy places then you need to develop strategies for
dealing with this. For example, instead of shouting across a room to attract
someone’s attention, go over to them before you speak; at home, don’t shout
upstairs for people, go upstairs and talk to them there.
·
DON’T suck
lozenges containing menthol or eucalyptus oil if you have a sore throat – these
have a drying effect. If you are able, take a spoonful of runny honey instead.
If your sore throat is painful and you do need to suck a medicated lozenge or
use a spray (such as Strepsils, Ultra Chloroseptic),
remember that they typically have an anaesthetic effect to reduce the pain. You
will, therefore need to rest your voice for about an hour after use so that you
do not unduly irritate your vocal cords. IF THE SYMPTOMS OF A SORE THROAT DO
NOT GO AWAY AFTER A TWO WEEK PERIOD YOU SHOULD CONSULT YOUR DOCTOR.
·
DON’T let
tensions build up. Follow a proper relaxation and exercise programme. Share your
concerns by talking to others.
