What should I do if my voice becomes hoarse from talking too much?

Hoarseness caused by talking is a very common phenomenon. Some people, like teachers, announcers, singers, etc., need to use their throats frequently due to their work, so it is easy to cause hoarseness from talking too much. In this case, you must drink more water, eat more things that moisturize the throat, pay more attention to rest, do not eat spicy and irritating foods, and do not overwork.

Ways to protect your throat: lifestyle habits

1. Speaking style

Pay attention to the way you speak, use an appropriate speed and tone, and try to speak calmly. Don't speak too fast, and pause to breathe between words. Don't make a sentence too long. Also, don't speak loudly too often, and don't yell too much, as this may cause hoarseness or even loss of voice.

Please note that whispering will not protect your throat. Instead, it will increase the burden on your throat. If your throat is hoarse, you still need to speak in a normal tone. Lowering or raising your voice will not help your throat recover quickly.

2. Speaking time

The total speaking time per day should not exceed three hours, and continuous speaking time should not exceed one and a half hours to allow the vocal cords to fully rest. Breathe through your nose more often and change from chest breathing to abdominal breathing. In short, try to limit the time you talk outside of work and reduce unnecessary long chats or phone calls.

3. Drink more warm water

Water is the source of life. In daily life, we should drink more warm water, which will not only help prevent dry, itchy and painful throat, but also help prevent other diseases. Avoid drinking alcohol and coffee, and maintaining the balance of water in the body can fully moisturize the vocal cords.

4. Pay attention to your diet

Avoid irritating foods, eat less hot, cold and spicy foods, quit smoking and drink less alcohol. Even passive smoking should be avoided because smoking can significantly increase the risk of laryngeal cancer.

5. Avoid using your throat when you have a cold

When you have a cold or fever, you may have a sore throat. At this time, you must avoid using your throat. If you use your throat too much, it may increase the burden on your throat and cause throat diseases, which will make the situation worse.

6. Get enough sleep

Lack of sleep can lead to an increase in acidic substances in the blood, causing fatigue of the laryngeal muscles and resulting in a hoarse and deep voice. If you force yourself to use your voice frequently at this time, such as singing, it will not only be unpleasant to the ear, but may also cause throat inflammation. Therefore, in order to sing better, singing enthusiasts must ensure adequate sleep.

7. Avoid excessive throat clearing

Excessive throat clearing will cause the airflow to vibrate the vocal cords violently, thus damaging them. If you feel hoarseness is uncomfortable, you can drink small sips of water or swallow. Of course, if you have to clear your throat constantly, see your doctor; perhaps reflux disease, allergies, or something else is to blame.

8. Pay attention to abnormal symptoms

If your throat has been hoarse for a long time and drinking puffed tamarind does not make your voice loud and clear, you should consider the possibility of vocal cord polyps. At this time, you must not sing anymore and it is best to go to the hospital for a check-up.

How to protect your throat: drinking tea

1. Monk Fruit Tea

Ingredients: 1/8 monk fruit, 5 red dates, 6 roses, 10 wolfberries

Preparation: Remove the outer shell of the monk fruit, take out the flesh inside, break off a small piece (about 1/8 in size) and set aside. Rinse the red dates and wolfberries with clean water. Put wolfberry, rose, monk fruit and split red dates into a pot, pour in boiling water, cover with a lid, and simmer for 5 minutes before drinking.

Efficacy: When your throat occasionally feels uncomfortable, drinking this tea can relieve sore throat and hoarseness, and you will feel much better the next day. People who use their voice frequently, such as teachers, should drink more often to prevent hoarseness.

2. Sterculia lychnophora licorice tea

Method: Rinse the Sterculia lychnophora and licorice with clean water. Add to teapot. Pour boiling water into brew. Add chopped sugar, cover and simmer for 10 minutes before drinking.

Efficacy: People who talk frequently can also drink Sterculia lychnophora licorice tea to help protect their throats. Sterculia lychnophora can reduce inflammation, relieve pain, open up the voice and moisten the throat. Licorice can clear away heat and detoxify. Drinking Sterculia lychnophora licorice tea regularly can help relieve throat inflammation and pain. This tea is more suitable for people with sore throats, frequent smokers and coughs.

Note: You can drink it a few times a week, but don't make it your only drink every day. Drinking Sterculia lychnophora too frequently can lead to side effects such as weak spleen and stomach, reduced appetite, chest tightness, and weight loss.