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A sore throat can be a royal pain in the uh…throat. Like
blinking, we never notice how much we swallow until we start paying attention
to it, and when it hurts like nobody’s business, it’s kind of difficult not to
pay attention.
But before you go getting down about how long you’re going to
have to suffer with it, consider taking some action-relief may be close than
you think.
Below are 22 simple at home sore throat remedies that will help
you get started on naturally soothing the ache.
Note: Do not give honey on its
own or otherwise to children under the age of 1 year.
1. Gargle With Warm Salt Water:
When your Grandmother told you to gargle with salt water, she
knew what she was talking about. Gargling with salt water isn’t an old wives’
tale-it’s about one of the closest to a cure for a sore throat you can get.
When our throats hurt, regardless of what causes it, it’s
because the cells in the mucous membranes have become swollen and inflamed.
By gargling with salt water you decrease the swelling, as salts
primary function is to draw out water, which in turn shrinks the swollen cell
and eases the pain.
Warm salt water also helps wash away the excess mucous and
allows your stuffy nose (if you have one) to drain properly.
You will need…
-1 cup of warm water (8 oz.)
-½ teaspoon of table salt
Directions
Heat water until it’s warm, but not hot. Thoroughly mix in salt. Gargle. Repeat 3 throughout the day as needed. Any more than that and you risk drying out healthy soft tissue and making things worse.
2. Make and Enjoy a Hot Toddy
(or have someone make it for you.)
Typically a Hot Toddy helps a sore throat -particularly one
accompanied by a cold- for 2 reasons. The honey and lemon soothes your throat,
while the alcohol helps you sleep.
I personally leave the alcohol out of mine as my mother did when
she made her version for me growing up. Whether or not you use it is up to you,
but keep in mind that steering clear of alcohol when you’re under the weather
is usually best.
You will need…
-2 oz. bourbon or whiskey (optional, not recommended)
-1 tablespoon of honey, or more to taste
-4 ounces hot water
-1 teaspoon lemon juice
-1 slice fresh lemon (optional)
Directions
If you’re using it, pour the alcohol into a large mug. Add the honey, and leave the spoon in the mug. Pour the hot water into the mug, making sure it gets the last bit of honey off the spoon.
Add the lemon juice and stir well. Place the mug in the
microwave and heat until it is nice and hot, but not boiling (about 1 minute.)
Add the lemon slice, and enjoy.
3. Mix up an ACV drink
Apple Cider Vinegar (ACV) is probably right up there with garlic
(it is unfortunate the things that make us better can’t taste delicious) but
some people swear by it.
Its high levels of acidity can kill bacteria quite efficiently,
and when mixed with honey it can soothe the soreness in your throat as well.
You will need…
-1 tablespoon of Apple Cider Vinegar
-1 tablespoon of honey
-1 cup of very warm water
Directions
Mix the ACV and honey into very warm water. Drink it while it’s
still warm!
OR
If you don’t want to swallow it (and it does have a strong
taste) try 2 tablespoons of ACV and mix with ½ cup warm water. Gargle once a
day.
4. Suck on Garlic
Yup, it sounds repulsive, and you probably don’t want to go on a
dinner date right afterwards, but garlic is a natural remedy that can kick a
sore throat right in it is painfully swollen tush.
The reason lies in the garlic’s allicin, a compound that can kill
the bacteria that cause strep and fight the germs causing pain and irritation.
You will need…
-1 fresh clove of garlic, sliced in half
Directions
Place 1 piece of garlic in each cheek and suck on it like a cough drop. Occasionally crush your teeth against it to release the allicin- there’s no need to actually bite it. Try this once daily.
5. Have a Marshmallow
Don’t get too excited-I am referring to the herb called
Marshmallow, or Marshmallow Root. It has been used with a fair amount of
success for several centuries in North America and Europe as it contains
mucilage, which helps coat and soothe mucus membranes in the throat.
Note that if you have diabetes, you should consult your doctor
before using Marshmallow Root, as it may lower your blood sugar.
You will need…
-1 tablespoon of the dried root
-1 cup of boiling water
Directions
Put one tablespoon of dried root in a mug and pour boiling water
over it. Cover and steep for 30-60 minutes before straining and drinking.
6. Steam It Out
Steam can ease a sore throat-particularly one that hurts due to
dryness-shorten its duration, and make it easier to breathe if you’re
congested.
You don’t have to head to your gym’s sauna/steam room to get the
treatment either-there are ways to use steam as a remedy without leaving the
comfort of your home.
You will need…
-1 medium to large bowl
-Enough hot water to fill your bowl about halfway
-1 bath towel or a towel of similar size
-Eucalyptus oil (optional)
Directions
Boil a pot of water and pour it into your bowl. Lean over the bowl so that you can fully inhale the rising steam-you don’t have to stick your face right up to it.
Drape the towel over your head to create a tent for the steam.
Add a few drops of eucalyptus oil if you’d like to make it more soothing.
If you’re worried about frightening someone who walks in on a
mysterious towel-draped creature snuffling and sniffling over a bowl of
steaming water, taking a hot shower and letting the bathroom steam up can provide
some relief as well.
7. Kick It with Cayenne
Drinking warm water with cayenne can actually make you feel
better. This is another one of those really funky sounding home remedies, but
again, a lot of people swear by it.
Dumping something involving hot peppers in any way, shape, or
form down your already searing throat seems counterintuitive to helping it, but
there’s a method to the madness.
Cayenne (and other hot peppers) have a chemical compound called
capsaicin that temporarily relieves pain, much like Advil or aspirin does.
Cayenne accomplishes this by hindering something called
substance P, which is what transmits pain signals to your brain. Thus, the
discomfort from your sore throat is diluted when coming in contact with the
Cayenne-and quickly to boot.
You will need…
-1/2 teaspoon of Cayenne Pepper
-1 cup of boiling water
-1 teaspoon of honey
Directions
Add 1/2 teaspoon Cayenne Pepper to 1 cup of boiling water. Stir in the honey, and wait until the mixture is warm-but not hot-before drinking throughout the day as needed.
Make sure to stir it frequently, as the Cayenne tends to settle.
If you’re sensitive to spice, reduce the pepper to as little as 1/8 of a
teaspoon.
8. Drink Licorice Root Tea
By drinking licorice root tea you can naturally get some relief
for your sore throat. The anti-viral and anti-inflammatory properties of
licorice root help reduce swelling and irritation, and soothe the mucus
membranes in your throat.
You can buy tea with licorice in it, or brew up your own. The
recipe below has a few extra ingredients to make this at home remedy for sore
throats taste extra yummy and comforting.
You will need…
-1 cup chopped dry licorice root
-1/2 cup cinnamon chips
-2 tablespoons whole cloves
-1/2 cup chamomile flowers
Directions
Mix everything in a bowl thoroughly. Store in a glass jar and
keep it away from light and heat if you wish to save some for later. To prepare
the tea, combine 3 heaping tablespoons of the tea mix and 2.5 cups of cold
water in a saucepan.
Bring to a boil over medium heat, then reduce heat to low, and
simmer for 10 minutes. Pour into a large mug through a strainer, sip, and
enjoy.
9. Get Your Rest & Fluids
It’s an obvious one, but it is repeated so often for a reason,
so don’t brush it off. Combine it with other natural remedies, and it may boost
their effectiveness as well. Make sure you’re letting your body rest, and drink
as much fluid as you can!
You will need…
-A comfy place to curl up
-Water, orange juice, more water, herbal tea, and anything else liquid you deem appropriate (alcohol and caffeine should be avoided.)
Directions
Get a good book or order your favorite movie. Get cozy, rest, and drink, drink, drink!
Get a good book or order your favorite movie. Get cozy, rest, and drink, drink, drink!
10. Make Baking Soda “Tea”
Baking soda is often times touted as a simple, straightforward,
and effective home remedy for sore throats.
The reason? Baking soda has antibacterial properties, which
could help to kill off the nasties camping out in your throat.
Baking soda also has a slightly Alkaline PH-this soothes minor
skin irritations such as bug bites and rashes, and it will act similarly on the
swollen tissues in your throat.
Toss in some salt (see #1 for details on salt) and you have a
mixture that’s set up for soothing success.
You will need…
-1 cup of very warm water
-1/2 teaspoon salt
-1/2 teaspoon or a little less baking soda
Directions
Heat the water until it is very warm, but not so warm that you
can’t drink it. Mix in ½ teaspoon of salt and ½ teaspoon or a little less
baking soda, stir, and test the temperature.
Pour some of the liquid into your throat, let it sit for a
moment, then gargle. Do this twice in a row 3 times daily.
11. Hunker In With Honeysuckle
There’s a reason why there has recently been a resurgence of the
use of Traditional Chinese Medicine (TCM) for both humans and animals
alike-many of the natural remedies really work.
TCM has the effects and properties of various plants down to a
science, and while medical treatment has changed, those same plants remain
working just as well as they did way back when they were discovered.
Blessed with a name so tasty you just want to cram it into your
mouth, Honeysuckle is one of those plants. It is extremely effective in easing
coughs, sore throats, and flu symptoms.
Thanks to its bacterial fighting properties, Honeysuckle can
help ward off the nasty buggers in your system, and keep them from coming back.
On top of that, Honeysuckle flushes toxins out of your
bloodstream, and works as an anti-inflammatory to help reduce the swelling
tissue in your throats. To enjoy its benefits, just brew yourself a fresh cup
of piping hot tea.
You will need…
-2 cups of Honeysuckle flowers & leaves (fresh is best)
-1 quart of water
-A way to heat the water
Directions
If you’re lucky enough to live by wild Honeysuckle, pick two
cups of the flowers and leaves in equal parts.
If you don’t grow it or live by wild plants, get them at a
store-it can be hard to come by sometimes, TCM shops are your best option.
Once you have your leaves and flowers, simmer them in one quart
of boiling water for 10 minutes. Strain, and add honey/lemon if you like.
12. Chomp Those Cloves
Cloves have been used for centuries, particularly in Traditional
Chinese Medicine, but they aren’t used nearly as much nowadays. Still, cloves
were often used to help ease pain in the mouth (such as toothaches) and throat.
At one time dentists even commonly used it as an anesthetic, and
some still do today. The reason they can be successful as a pain killer is
because of the substance eugenol they contain.
Eugenol can be a natural pain killer, and can act as an
anti-bacterial as well. Chewing on whole cloves will slowly release that
eugenol, and hopefully numb the pain in your throat. Just try to contain your
excitement at finally having an excuse to go chow down on cloves, ok?
Note: Do not substitute clove
oil for whole cloves, as it may result in stomach upset.
You will need…
-Several whole cloves
-A glass of water (optional, but you should be drinking fluids anyway.)
Directions
Pop a clove or two into your mouth and suck on it until it
becomes soft, and then chew as if it were gum. Swallowing them afterwards is
not harmful. Use as needed.
13. Get Help from Hydrogen
Oh yes, it was the mortal enemy of any child who fell off their
bike a lot, or did anything that resulted in some nasty skinned knees. You’re
hurt, you’re upset that you fell, and then your mom carries you kicking and
screaming into the bathroom and dumps Hydrogen Peroxide all over your cuts.
Not cool mom. Of course she was correct in her actions though-it
does kill off of bacteria and clean out cuts to stave off infection. With that
in mind, we can broaden its use to helping a sore throat in the form of a
gargle.
You will need…
-3 percent Hydrogen Peroxide
-Water
-A drinking cup
Directions
Pour one cap-full of Hydrogen Peroxide into your drinking cup.
Warm up some water (don’t make it hot) and dilute the Peroxide with one capful
of warm water.
Gargle thoroughly before spitting the liquid back out. If you
can’t stand the taste, a little honey won’t hurt.
14. Avoid Irritants
It sounds like stating the obvious to say “avoid irritants,” but
many of us are stoic creatures, and we’ll fight whatever ails us and crawl to
work, soccer practice, class, or whatever it is to keep life on track.
If you truly must go out, make a very conscious effort steer
clear of fumes, smog, and smoke-more than usual. Breathing that stuff in will
irritate the soft tissues at the back of your throat that already have enough
to deal with.
While lozenges can help stimulate saliva, avoid those with lots
of sugar-same goes for hard candies. Caffeine and alcohol can hinder our body’s
ability to fight off infection, and prolong your sore throat, so avoid them if
you can.
Do your best to rest up, and remember to take care of yourself
(or have someone take care of you!)
You will need…
-1 bedside bell
-A serv-I mean-a good friend who will take care of you
Directions
Ring thy bell!
15. Do Pomegranate Power-Ups
The list of all the beneficial stuff contained in pomegranates
is off the charts-it has something to help just about anything. Focusing in on
sore throats, pomegranates can help fight off infection with anti-oxidants,
while they also contain astringents.
An astringent is a substance that causes contraction of body
tissue, so they will help the swelling in your throat go down, in turn
diminishing the pain.
You can utilize these properties in a few ways, either by making
tea and gargling or drinking it, or gargling/drinking juice.
The tea takes a bit more work to make, so I suggest getting the ingredients
prepared ahead of time so you don’t have to do much when you’re ill.
You will need…
-1 pomegranate
-3-4 cups of water
OR
-1 (or more) bottles of pomegranate juice-try to find
organic/ones with less sugar
Directions
To make tea, peel the pomegranate and collect its rinds. Boil the rinds for 15 minutes or so in 3-4 cups of water (time and water amount can be adjusted to your preferences.) Drink the tea, or gargle for at least 30 seconds.
You can get the rinds in advance, and then dry them in an
airtight jar away from direct sunlight. That way, you have them on hand for
when you get sick.
If you don’t want to make the tea, gargling or drinking
pomegranate juice at least 3 times a day can help as well.
16. Make Cozy Chamomile Tea
Chamomile is a natural remedy for sore throats. Its components
kill off bacteria, while it works as a natural pain-killer.
Chamomile also has anti-spasmodic properties (aka it helps the
muscles relax) which can help you rest. Overall, it’s one soothing wonder herb.
You will need…
-1 bag of chamomile tea
-1 mug
-1 cup of boiling water
Directions
When the water has boiled, pour into your mug and add the tea
bag. Cover and let steep for 10 minutes. Add a bit of honey and lemon if you
like. Drink as needed.
17. Drink That Ginger
Ginger has a pretty intense-even spicy- flavor, so why would you
want to ingest it when your throat is already tender and sore? It just so
happens that ginger is packed with properties that will chase away the pain.
Ginger works brilliantly as a cold remedy as well, and colds and
sore throats often go hand in hand. It’s an expectorant, which means it helps
loosen and expel mucus from your respiratory system (including the extra mucus
in your throat.)
Ginger does this in part because its aroma opens up your
sinuses. It also boosts your circulation, increasing oxygen to your cells,
flushing out toxins, and speeding up the healing process.
To top it off it acts as an anti-inflammatory, and fights off
bad bacteria too. To top the top off, you can enjoy all of ginger’s benefits in
a warm, soothing, cup of tea.
You will need…
-Fresh ginger root, 2 inches long
-Honey
-A sharp knife or vegetable peeler
-A cutting board
-2-3 cups of water
-Wax paper
-Honey
-A sharp knife or vegetable peeler
-A cutting board
-2-3 cups of water
-Wax paper
Directions
Wash ginger root thoroughly, then peel. Slice into small pieces,
place on a cutting board, and cover it with a piece of wax paper. Crush it
using a mallet, the flat side of the knife, anything-it’s not a science, a rock
from your garden would probably do if it suits your fancy.
If you don’t want to bother crushing, you can slice it into very
small chunks after peeling. Boil your water over medium heat and then add the
ginger.
Let it boil for 3-5 minutes, then take a cup and enjoy it piping
hot-add some honey or other flavorings if you like. You can strain it before
drinking if you don’t want little bits of ginger at the bottom of your cup.
Just make sure you enjoy it while it’s nice and warm!
18. Gargle Sage
Sage was used medicinally for a long, long, time well before it
entered the culinary scene. Some people say it has something to cure a little
bit of everything, but we’re just focusing on how to use it as an effective
natural remedy for your sore throat.
Sage is an astringent, meaning it causes body tissues to
contract, which means that it can help with swelling. Since the tissues at the
back of your throat get swollen when you’re ill, you can see why sage could be
of use.
The phenolic acids in sage are also known to fight and kill off
the bad bacteria that could be the culprit or a contributor to your symptoms.
In this case, a good way to use the sage is in the form of a gargle.
You will need…
-1 cup of boiling water
-2 teaspoons sage leaves (dried or fresh)
-1/4 ounce salt
Directions
Boil your water, and then pour it over the sage in a mug. Cover
and steep for 20 minutes. Strain, add salt, and gargle as needed.
19. Avoid Milk, or Drink It
Warm milk might seem like the perfect thing to ease your throat.
It’s soothing, non-irritating, and relaxing-plus, it’s getting fluid into your
body.
While not true for all sore throats, if your pain comes along
with congestion, it may be best to steer clear of milk. The reason is because
milk coats the throat, which already has excess mucus thanks to your illness.
Milk may also increase mucus production which, like coating the
throat, would not help at all. On the other hand, if you have a very dry or raw
sore throat, some milk and honey may be just the thing to help soothe it.
20. Keep Food and Drink
Temperatures Moderate
A huge glass of ice water might sound fabulous, but in reality,
the temperature can sometimes make the throat ache more. Same thing goes for
hot-while teas and soups are often called for “hot,” err more on the side of
“warm.” Liquid that is too hot will just burn and cause more pain.
By letting things come to room temperature or keeping them cool
rather than cold, or warm rather than hot, you can avoid aggravating your
throat further (sadly, this means popsicles and ice cream may be best avoided.)
21. Spice Things Up
Truly spicy foods should be avoided when your throat hurts, but
one “spicy” home remedy that helps relieve some of the pain of a sore throat
(one that is the result of a cold) is cinnamon.
Cinnamon is extremely high in anti-oxidants, and its aroma often
times helps to open up the sinuses, which lessens the production of mucus and
helps you breathe a little easier.
There are some pretty straightforward remedies using cinnamon
out there, including ones that involve mixing cinnamon powder straight into
water.
To get the best of both its taste and health benefits, using
“cinnamon water” is a great way to go about achieving a yummy drink that will
also help you feel better.
You will need…
-1-2 cinnamon sticks
-1-1/2 cups of boiling water
-The tea of your choice
Directions
Bring water to a boil and add the cinnamon. Boil for about 2-3
minutes, and then remove the cinnamon. Steep your choice of herbal or green tea
in the cinnamon water, drink, and enjoy.
*Chamomile tea steeped in cinnamon water with honey to taste
would be a fabulous combo to beat off the sickness.*
22. Mix & Match
There is obviously a theme to the kinds of ingredients used in
the home sore throat remedies. If what they are, and know what’s causing the
sore throat, you can try different combinations to see what works for you.
There’s a surprising amount of variation, even on things as
simple as salt water gargles! Some examples- some people will suggest simply
lemon juice and honey, while some say honey and warm
water, or others say combine all three and then add a pinch of cayenne.
If none of the home sore throat remedies above seem to do it for
you, below are 5 ingredients that we found to be the most prevalent in helping
a sore throat, be it on their own, combined, or in another form.
1. Salt: It draws the water out of
your swollen mucus membranes, reducing swelling and pain.
2. Honey: Comforting and soothing honey
helps coat the throat when it is dry, scratchy and painful. It also kills
bacteria. It should not be given to children under 2 years of age.
3. Lemon: Cuts through unwanted mucus,
kills bacteria, and can help dull the pain in sore spots. Often used with
honey.
4. Apple Cider Vinegar: It’s a major germ-buster, and
while it may seem counter-intuitive, ACV can really help relieve your sore
throat.
5. Baking Soda: Due to its PH levels it can
help soothe minor skin irritations, and also helps rid your body of bad
bacteria that could be lurking about and making things worse.
Knowing
what causes the sore throat can allow you to know how to treat it. Below are a
few of the biggest culprits.
• Swelling: The swelling of the tissues in your throat cause
pain-look for something that works as an anti-inflammatory or astringent.
• Dryness: Find something that will coat your throat, but NOT
create more mucus.
• Bacteria: Sore throats can be cause by bacteria. Find
something that naturally kills off the germs.
The next time you feel your throat starting to get painful, use
any of the above as soon as possible.
In the middle of the worst sore throat you’ve ever had, drinking
tea probably won’t feel like much in comparison to the effect of over-the
counter pain medication, but these home sore throat remedies can stop it before
it has much chance to get worse.
While there is no miracle cure, natural home
remedies have also been shown to shorten the duration of cold and flu symptoms
(ahem, sore throat) and lessen the severity of the symptoms throughout the time
you’re ill.
When taking a more natural route for treatment,
you’re body feels better than when you’re taking OTC drugs (even if you don’t
feel it right away) and a healthy body means a healthy recovery.
By Claire Goodall
(a bee-obsessed natural-convert from Minnesota) who is a holistic health lover.
She is the author of Everyday Roots Book.
It's a Book that
she creates to help you replace the toxic products and medications in your home
with healthier, all-natural alternatives.
It contains 215+
effective home remedies and covers everything you will need to protect your
family and save money every month.
