2021-8-4 Knowledge - How to Keep

from： https://www.diamondentclinic.com/how-to-keep-your-throat-healthy-with-6-easy-tips/

保护嗓子健康的6个简单小技巧

How to Keep Your Throat Healthy With 6 Easy Tips

Practice Good Health Habits To Avoid Getting Sick

We rarely give much thought to our throat unless it begins to hurt, feel dry, or make no sounds when you wake up. When this happens, we go from not giving our throats much thought to not giving much thought to anything else. Especially when we feel pain every time we swallow. Then we run around looking for something to take to help it return to normal.

During flu and cold season, most of us are getting better at preparing to head off as many germs as possible. We build up our immune system, get a flu shot, wash our hands more often, and learn to direct our cough and sneezes into our bent arms.

You can’t be a part of the human race and not come into contact with all sorts of germs and people who are sick. Practicing good health habits is the best way to avoid getting sick.

Six Ways to Keep Your Throat Healthy

Your throat is a finely tuned structure of tissues, nerves, glands, and blood vessels. It needs looking after. If you overuse some of the delicate organs and tissues of the throat, you’ll end up with problems or even damage to those organs and tissues.

Learning how to take care of your throat is easy, and in most cases, the benefits are well worth the effort. Here are six of my favorite ways of keeping your throat healthy.

1. Protect Your Throat From Cold Temperatures

Get in the habit of wearing a scarf around your neck to keep the throat area warm. Do you know that the neck is one of the* most* overlooked sources of heat loss? Anywhere from 40-50% of our body heat can be lost from the surface of the head and neck. Changes in extreme temperatures, such as going from a heated car into the cold outside and vice versa, should be avoided when possible.

2. Avoid Sharing Eating Utensils

Don’t ever drink from the same glass, cup, or bottle that someone else is using, as you may be at risk of cross-contamination. The same is true for sharing eating utensils and even napkins.

3. Clean Your Toothbrush

One source of infection that is overlooked by most people is the toothbrush. Left overnight, it can be a potential source of a problem for the throat and mouth. Every morning, before brushing the teeth, soak your toothbrush in a glass of hot salt water (a teaspoon will suffice). This will help to disinfect the toothbrush and also helps keep it clean.

Replace your toothbrush or toothbrush head regularly. The ADA recommends replacing your toothbrush every 3 to 4 months and sooner if the brush becomes frayed. It’s also a good idea to store your toothbrush upright and avoid storing in closed containers. Keep your toothbrush in a dry climate instead of a moist environment which is conducive to microorganisms.

4. Gargle With Salt

Gargle every night with a mixture of warm water and salt. Just a pinch of salt will do. During cold and flu season, this is a habit that will help to disinfect the mouth and throat. This is a timeless remedy, in fact — your grandmother probably knew the benefits of making this a habit. If you catch a sore throat early enough, salt water will give you fast relief.

Bonus tip: Salt water can also be used to clear a stuffy nose. Just lightly sniff the above mixture into each nostril. You’ll instantly begin breathing better through the nose.

5. Use Honey and Ginger to Protect Your Throat

One of the very best ways to protect the throat is with ginger juice and honey. After a good brush in the morning, squeeze a little fresh ginger juice (3-4 ml) with 5 ml of honey, and see for yourself what a good insurance policy this is for protecting your throat all day.

• I make my own ginger juice by boiling 2-3 slices of real ginger (found in the vegetable section), then cool it a little.
• I have also used turmeric. Simply take 1/2 cup of hot water and add a pinch of salt and 5 grams of turmeric powder to it. Drink this every night during cold and flu season to protect your throat.
• Another tip for relieving sore throat pain is to gargle with warm water and cayenne pepper.

6. Vocal Warm-Ups for Professionals and Teachers

Daily vocal warm-ups are a must for singers, speakers, doctors, actors, and the like. However, not just any warm-ups will do. In fact, some warm-ups can do more damage to the throat than not engaging in any at all.

• Slow, gentle humming on comfortable tones are excellent warm-ups. Feel for vibrations across the mask area. To keep the lips loose and relaxed, include the buzzing sound (buzz your lips the same way you would on a baby’s belly to make the baby giggle).
• Sigh lightly on a soft “ahhhh,” feeling completely relaxed. Even yawning is an excellent warm-up for the voice.
• Imitate a siren. Beginning on a low tone, slide your voice up, through the break, and up into the head voice and back down until you reach a low tone. Use plenty of breath support and keep the sound easy and relaxed. Using the vowel “Ee” will help to keep the tone forward.

保护嗓子健康的6个简单小技巧

养成良好的健康习惯避免生病

我们鲜有会非常关心自己的嗓子，除非它开始疼、感觉到干、早晨醒来发不出来声。当这些发生时，我们就会从不对自己的嗓子关心到不对其他事情关心。尤其是当我们每次下咽的时候都感到疼。然后我们就会找让我们可以回归正常的方法。

在流感季和寒冷季节，我们都会更好的尽可能的准备阻拦病菌。我们建立了自己的免疫系统，接种流感疫苗，更经常地洗手并且学会直接将咳嗽和喷嚏打到我们弯曲的胳膊中。

你不能成为人类竞赛的一环并且也不能加入到所有类型的病菌与病人交互之中。养成良好的健康习惯是远离生病的最佳方式。

六种保护你的嗓子健康的方式

你的嗓子是一个很好的调节器对于组织、神经、腺体、血管来说。如果你过度使用喉咙的娇嫩器官和组织，你会造成许多问题，甚至破坏这些器官和组织。

学习如何保护你的嗓子很容易，并且在大多数情况下，这些好处是很值得的，这里有六个我最爱的方法来保证你的嗓子健康。

1.保护你的嗓子避免低温

养成脖子上围围巾来保护喉咙区域温暖的习惯。它需要被照顾。你知道脖子是最容易被忽视的热量流失的源头吗？我们全身40-50%的热量从头部和脖子流失。改变极端温度时，比如从一辆温暖的车中到寒冷的外面时，反之亦然，都应当尽可能的避免。

2.避免共用餐具

不要与其他人使用同一个玻璃杯、茶杯或者是碗，因为你可能会有交差感染的风险。同样也适用于不要共用餐具甚至餐巾纸。

3.清洁你的牙刷

感染的一个来源对于大多人来说是忽视牙刷。过了一整夜，它可能是喉咙和嘴的潜在问题源。每天早晨，在刷牙前，把你的牙刷泡在一杯热盐水中（一茶勺足以）。这将帮你给牙刷消毒，并且也帮你清洁牙刷。

定期更换牙刷或者牙刷头。ADA（American Dental Association）建议每三或四个月更换你的牙刷，如果刷头磨损的话尽早更换。将牙刷竖着放是一个好的方法并且避免放在一个封闭的盒子中。保证你的牙刷在干燥的环境中而不是更有利于微生物的潮湿的环境下。

4.用盐水漱口

每晚使用盐和温水漱口。就一小撮盐就可以。在寒冷和流感季时，这个习惯会帮你给嘴和喉咙消毒。这是一个古老的补救措施，事实上——你奶奶可能都知道这个习惯的好处。如果你尽早的发现喉咙痛，盐水可以给你最快的解脱。

红利建议：盐水也可以用于清除鼻塞。只要轻轻将上述混合物吸入鼻孔。你的鼻子就立即开始呼吸顺畅。

5.使用蜂蜜和姜来保护你的嗓子

保护嗓子最好的方法之一就是用姜汁和蜂蜜。在早晨刷好牙之后，榨一点姜汁（3-4ml）混合5ml的蜂蜜，然后你自己看这是多么好的保险单，它可以保护你一整天。

• 我使用2-3片真姜（可以在蔬菜去找到）煮沸来自制姜汁，然后稍微冷却一下。

• 我也使用姜黄。简单的加半杯的热水然后加一小撮盐和5克的姜黄粉。寒冷时期及流感季每晚喝它来保护你的嗓子

• 另一个缓解嗓子疼的小技巧是姜水加卡宴胡椒

6.专业人士和教师的声乐热身

大部分歌手、演说家、医生、演员等等来说声乐热身的日常是必不可少的。然而，并不是所有的热身都需要做。事实上，一些热身可能会非但没有完全锻炼反而会损伤嗓子。

• 缓慢的、绅士的哼一些舒适的曲调是很棒的热身。感受面部区域的震动。保持嘴唇松弛轻松，包括嗡嗡声（嘶你的嘴唇就像你再小宝宝的肚子上来弄笑小宝宝）。

• 以轻微的“啊啊啊”轻叹，完全放松。甚至打哈欠是一个对声音很棒的热身。

• 模仿鸣笛。以低音调开始，随着你的声音上升，通过呼吸，然后向上进入头部声音然后向下返回直到达到低音。使用大量的呼吸来支持和保持声音容易并且轻松。使用元音“E”帮你保持音调向前。

head off 拦截
germs 细菌
immune 免疫
cough 咳嗽
sneezes 打喷嚏
tuned 调节
tissues 组织（皮肤组织） tissue 薄纸、蜘蛛网、蜘蛛丝
nerves 神经（医）胆子
glands 腺体
blood vessels 血管 vessels 船只 容器
delicate 精美的 娇嫩的 秀气的 纤弱的
organs 器官
end up with problems 最终遇到问题
vice versa 反之亦然
Utensils 餐具
cross-contamination 交叉感染
potential 潜在的
soak 浸泡
suffice 够了 合格 满足
disinfect 消毒 杀菌
frayed 磨损
Dental 牙科
upright 直立 耿直
conducive 有利于
microorganisms 微生物
a pinch of 一小撮
sore 疮 疼 溃疡 疡
nostril 鼻孔
squeeze 挤 压榨 压缩 拥挤
turmeric 姜黄
relieving 缓解
cayenne pepper 卡宴胡椒
Vocal 声乐 浊音
are a must for 是必须的
and the like 之类的
vibrations 震动
loose 松动 疏松 活络
buzzing 嗡嗡声
giggle 傻笑 嘻 痴笑
belly 腹部
yawning 打哈欠
Imitate 模拟
siren 警笛
vowel 元音