Long workdays spent on screens and calls are the new normal for working professionals. However, the office environment and prevailing trend tend to subject the ear, nose, and throat to continuous strain. ENT associated issues are present in more than 50 per cent of adult workers, as per research conducted by global ENT health organizations. The issues could begin as innocuous but progressively extend to affect sleep, work performance, hearing ability, and communication.
Ear, nose, and throat are an interrelated system. When one is infected, the others are also infected. E.g., if nasal congestion is left untreated, it may result in earache and headaches, and frequent throat dryness may result in repeated infection. Early treatment will prevent issues that later on require the visit of an ENT doctor in Gurgaon.
Lifestyle and occupational reasons are most likely to cause:
Dry throat due to constant air conditioning
Chronic sore throat or cough with changes in season
Bad mouth breath or foul odour from breathing through mouth
Headache or facial tension due to sinus congestion
Dizziness that is temporarily caused by sensitivity of inner ear
Hoarseness due to video calls and presentations
Itchy ears or ear wax due to headphones
These are recognisable symptoms, but they're cues the body requires enhanced support.
Hydration keeps nasal and throat tissues healthy so they can capture irritants like dust, pollen, and germs. Dehydration reduces the infection-fighting ability and may cause sore throats or mucus thickening.
Practical reminders:
Start each day with a glass of water
Create reminders on phone or laptop every hour
Include watery fruits like watermelon and grapefruit
Replace sugary sodas with coconut water or herbal tea
Nasal breathing is also required to give natural filtering, humidifying, and warming of the air we inhale. Mouth breathing typically happens when we are under stress or have a stuffy nose, which tends to inflame our throat.
Healthy breathing habits:
Do steam inhalation every other week
Use a saline nasal spray if dryness persists
Avoid using highly scented products in office bathrooms or meeting rooms
Do a quick breathing exercise before work starts
Headphones are convenient, but overuse can cause infections and accelerated noise caused hearing problems. Long time high volume causes stress on vulnerable ear tissues.
Effective changes:
Use noise cancelling headsets which block turning up volume
Follow the 60 60 rule (60 percent volume for 60 minutes)
Disinfect earbuds with a disinfecting wipe before use
Listen on phone speakers for lengthy calls when possible
City pollution in cities like Gurugram aggravates ENT issues. Fine dust can jam sinuses, and repeated temperature changes from AC environments to outdoor temperatures can lead to throat dryness.
Better protection:
Wear masks while walking on dusty roads or near building sites
Have home windows open for fresh air ventilation when safe
Grow low maintenance indoor plants, i.e., snake plant or peace lily
Request office vent and AC filter cleaning at regular intervals
A proper diet feeds the immune defences that ward off the common cold and viral attacks.
Healthy habits:
Choose home food over fast food while at work
Include leafy greens that contain essential antioxidants
Include turmeric and ginger for their innate anti inflammation
Maintain regular meal times regardless of busy work schedules
Avoid:
Excessive coffee, which dehydrates
Alcohol and tobacco induce inflammation of sensitive ENT tissues
Poor posture, and especially sitting for long periods in front of computer screens, increases the risk of acid reflux, damaging the throat.
Simple fixes:
Adjust the chair height to keep the head in an upright position when working
Take micro breaks to stretch every hour or two
Sleep 7 to 8 hours for tissue repair
Do not have dinner late in the evening
Strain on the voice is frequent due to constant talking on calls and presentations. The vocal cords should rest just like any other muscle.
Practices which may be beneficial:
Warm water gargles in the evening
Breathe and pause after sentences while giving long presentations
Home humidifiers give moisture to the throat
Use text messages for short communications and not calls
Good hygiene reduces the transmission of infection, especially at the time of seasonal flu attacks.
Add following daily measures:
Wash hands before touching face or nose
Avoid picking ears with sharp objects
Replace pillowcases regularly to reduce dust mites
Use individual stationery and do not share gadgets like headphones
Busy professionals can also try:
Evening short walks to build respiratory stamina
Pranayama asanas like yoga for nasal effectiveness
Limiting evening screen time
Maintaining the work environment dust and pollutant-free
Consulting a specialist if snoring is affecting sleep
Home remedies and lifestyle modifications address minor symptoms. But it is not wise to ignore persistent or agonizing pain. The following are symptoms that necessitate medical treatment:
Breathing difficulty through the nose for a long period
Having ongoing bad breath despite good oral hygiene
Recurring earache or recurring infection
No alteration or unexpected hearing alteration
Tiredness and hoarseness of the throat for more than ten days
Recurring snoring or choking sensation at night
An ENT doctor in Gurgaon will first identify the underlying cause by proper examination and investigations before recommending treatment, so long term damage is prevented.
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Ear, nose, and throat function in good health guarantees proper communication, proper concentration, proper sleep, and maximum productivity during working hours. Small modifications in lifestyle as part of daily routine guarantee confidence and comfort for working professionals during professional hours.
In case of persistent symptoms even after home treatment, consultation with skilled ENT professionals is important. Paras Health in Gurugram offers advice, diagnosis, and high-level treatment if needed. They give patients the appropriate support at the right time with safe and current methods. Paras Hospitals delivers early, reliable care for sinus problems, voice problems, and hearing problems when lifestyle modifications are not effective enough. With correct timing and professional help from Paras Hospitals, individuals can enjoy a better way of life and avoid chronic complications.
Supriyo Khan
Supriyo Khan
Supriyo Khan
Supriyo Khan
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