Introduction
Losing your voice after being sick can be incredibly frustrating. Whether you’re dealing with a cold, flu, or other illness, having a sore throat and hoarseness can make it difficult to communicate with others. Fortunately, there are several steps you can take to get your voice back.
This article will explore how to get your voice back after being sick. We’ll discuss the benefits of staying hydrated, using a humidifier, gargling with salt water, avoiding irritants, and practicing voice exercises. Plus, we’ll look at when you should seek medical advice.
Stay Hydrated
Drinking plenty of fluids is essential for keeping your throat lubricated and reducing irritation. A study published in the journal BMC Complementary Medicine and Therapies found that drinking 1.5 liters (50 ounces) of fluid per day is beneficial for people with a sore throat.
Water is always a great choice, but if you’d like something a bit more flavorful, try sipping on herbal teas or diluted fruit juices. You could also try sucking on ice cubes or popsicles. Eating foods with high water content, such as fruits and vegetables, is also helpful.
Use a Humidifier
Keeping the air in your home or office moist can help soothe your throat. A 2013 report from the American Academy of Otolaryngology–Head and Neck Surgery Foundation found that using a humidifier may reduce symptoms of laryngitis, including hoarseness and soreness.
When using a humidifier, make sure to keep the humidity level between 40 and 60 percent. In addition, you should clean the humidifier regularly to prevent the growth of mold and bacteria. Depending on the type of humidifier you have, you may need to change the filter or empty and refill the tank.
Gargle With Salt Water
Gargling with salt water can help reduce inflammation and loosen mucus. According to the National Institute of Health, gargling with warm salt water (a teaspoon of salt dissolved in eight ounces of water) several times per day may help relieve sore throat pain.
It’s important to use only a small amount of salt — too much can cause irritation. Additionally, you should avoid gargling with hot water, which can further inflame your throat. Instead, aim for lukewarm temperature.
Avoid Irritants
Smoking, drinking alcohol, and eating spicy foods can all irritate your throat and worsen your symptoms. Therefore, it’s best to avoid these activities until you’ve recovered.
If you’re having trouble refraining from these activities, try to find healthier alternatives. For example, instead of smoking, you could chew sugar-free gum or practice deep breathing exercises. Instead of alcohol, you could drink sparkling water with fresh fruit slices. And instead of spicy food, you could try adding some herbs and spices to add flavor without the heat.
Practice Voice Exercises
Strengthening and stretching the vocal cords can help you regain your voice. According to a 2019 study published in the journal Otology & Neurotology, vocal exercises can improve vocal function and reduce vocal fatigue.
Vocal exercises can include humming, lip trills, and tongue trills. You can also practice speaking in a low, soft voice. It’s important to start slowly and gradually increase the volume and intensity of the exercises. Be sure to take breaks throughout the day to give your vocal cords time to rest.
See a Doctor
If your loss of voice persists for more than a few days, it’s best to seek medical advice. A doctor can determine the cause of your condition and provide treatment if necessary. For instance, they may prescribe medication or suggest lifestyle changes.
Your doctor may also refer you to a speech pathologist for additional help. A speech pathologist can teach you proper vocal techniques and provide personalized exercises to help you regain your voice.
Conclusion
Getting your voice back after being sick can take some time, but it’s worth it. To get started, try staying hydrated, using a humidifier, gargling with salt water, avoiding irritants, and practicing voice exercises. If your symptoms persist, don’t hesitate to seek medical advice.
By following these tips, you can get your voice back and start communicating with ease.
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