If you’re constantly battling sore throats and throat infections, you’re not imagining it—some people really are more susceptible. The good news is that several preventive strategies can break this frustrating cycle.
After treating countless patients with recurrent throat infections, I’ve learned what actually makes a difference.
Hand Hygiene Comes First
This sounds basic, but it’s the single most effective prevention strategy. Most throat infections spread through hand contact—you touch contaminated surfaces, then touch your mouth or face.
Wash your hands thoroughly with soap and water for 20 seconds, especially before eating and after being in public spaces. Hand sanitizer works when you can’t wash, but soap and water is better.
Make it a habit, not just something you do when you remember. I’ve had patients dramatically reduce their infection rate just by improving hand washing consistency.
Don’t Share Personal Items
Drinking glasses, utensils, water bottles, lip balm, and toothbrushes can all transmit throat infections. Keep these items personal.
At work, use your own cup and utensils rather than shared ones from the break room. It seems antisocial, but it works.
Replace Your Toothbrush Regularly
Your toothbrush harbors bacteria. Replace it every 3-4 months, and always after recovering from a throat infection. Continuing to use the same toothbrush can lead to reinfection.
Store your toothbrush where it can air dry completely between uses. Bacteria thrive in moisture.
Manage Underlying Issues
Acid reflux can cause chronic throat irritation that makes you prone to infections. If you have heartburn, regurgitation, or wake up with a sour taste, treating the reflux might reduce throat infections.
Allergies create post-nasal drip that irritates your throat and makes it more vulnerable to infection. Treating allergies with daily nasal steroids and antihistamines can help.
Breathing through your mouth—often due to nasal congestion—dries out throat tissues and removes their natural protective barrier. Addressing nasal congestion helps you breathe through your nose, which filters and humidifies air.
Strengthen Your Immune System
Adequate sleep is crucial. People sleeping less than 6 hours nightly get sick three times more often than those getting 7-8 hours. Your immune system rebuilds during sleep.
Manage stress. Chronic stress suppresses immune function and makes you more susceptible to all infections, including throat infections.
Eat well. A diet rich in fruits, vegetables, lean protein, and whole grains supports immune function better than any supplement.
Stay Hydrated
Keeping your throat moist maintains its natural defenses against infection. Drink water throughout the day. Use a humidifier in your bedroom, especially during dry winter months.
Dry throat tissues are more vulnerable to invasion by bacteria and viruses.
Avoid Irritants
Smoking and secondhand smoke damage throat tissues and suppress local immune defenses. If you smoke, quitting significantly reduces infection frequency.
Air pollution, chemical fumes, and other irritants also increase susceptibility. Minimize exposure when possible.
Know When You Need More Help
If you’re getting strep throat more than 2-3 times per year despite these measures, talk to your doctor. You might be a carrier of strep bacteria, requiring different treatment.
Enlarged or chronically infected tonsils sometimes need surgical removal if they’re causing frequent infections that don’t respond to prevention efforts.
Through telemedicine, I can assess your pattern of infections and help identify contributing factors. Most people can significantly reduce throat infection frequency with the right preventive approach.
