5 Tips for Managing Colds & Your Voice in Winter
We're deep into fall and and as we approach winter, cold and flu season is coming. Whether you're already sitting in bed with the sniffles or desperately handwashing to avoid illness, we'll help you keep your voice happy and healthy. Here are five tips for protecting your voice through the Winter season:
1. Hydration
Hydration is a great defense against vocal strain. In the colder months, the heated air indoors is drier, which dry the throat and vocal cords, making them more susceptible to irritation. Our mucous also gets more dry, making it a less effective barrier against viruses. Water and warm, soothing beverages like chamomile or honey-lemon tea can provide both hydration and comfort for a sore throat. Avoid caffeine and alcohol, as both are dehydrating.
2. Use a Humidifier
For the same reason, humidifiers will make the air you breathe more moisturized, drying you and your mucous membranes less. Aim to keep humidity levels between 40-60% at home to provide consistent comfort for your voice. If a humidifier isn’t an option, a hot shower or steam inhalation with essential oils like eucalyptus can offer temporary relief.
3. Vocal Rest
If you feel a cold coming in, reduce voice use, especially loud or prolonged speaking. Set aside moments of complete vocal rest throughout the day, particularly if you feel hoarse. Even a few minutes every hour can make a substantial difference in repair.
4. Reduce Coughing and Throat Clearing
Frequent coughing and throat clearing can be hard on your vocal cords, causing irritation and prolonging recovery time. Instead, try to take small sips of water to soothe the urge. Natural remedies like honey or menthol lozenges can coat the throat and reduce the need to cough. Here are some of our top picks for lozenges. If coughing persists, check in with your laryngologist.
5. Gentle Warm-Up
If you have to use your voice while battling a cold, ease into it with gentle vocal exercises. Humming or lip trills can warm up your voice and massage out some swelling. Avoid any vocal exercise that feels tense or forced, as this can lead to more strain.
If your voice is being impacted by your cold, don't hesitate to reach out. Click here to request support.
