To reduce the likelihood of developing a sore throat this winter, it is important to strengthen your immune defences by maintaining a healthy diet and lifestyle. The following tips may help:

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Seven tips to avoid a sore throat this winter

To reduce the likelihood of developing a sore throat this winter, it is important to strengthen your immune defences by maintaining a healthy diet and lifestyle. The following tips may help:

1. Wash hands thoroughly and frequently especially after using the toilet, visiting the supermarket, before eating, or after coughing or sneezing. Carry an alcohol‐based hand sanitiser for times when water and soap are not available.¹
2. Avoid close contact with people who are sick.¹ (Common sense we know, but always a good reminder!)
3. Humidify your home or office if the air is dry² and rug up rather than relying on heaters.
4. Increase consumption of fresh fruit and vegetables especially vitamin C rich capsicum, citrus fruits, strawberries and green leafy vegies such as broccoli.³
5. Consume adequate amounts of fluids especially water, but also include green or herbal tea, vegetable juices and warm soups to help keep the throat well‐lubricated.²
6. Maintain a regular exercise routine. Researchers have found that people who are physically fit and active are less likely to develop a cold or other upper respiratory tract infection in the winter months and symptoms will be less severe if they do.⁴ Try to also include outdoor exercise to get some fresh air.
7. Avoid smoking or second‐hand smoke which can irritate the lining of the throat.²

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