Advertising
Advertising

Natural Remedies To Get Rid Of Sore Throats Quickly

Natural Remedies To Get Rid Of Sore Throats Quickly

Sore throats can occur for many different reasons—whether it’s from a cold, decline in immune function, changes in the weather, seasonal allergies, or just yelling for your favorite team too long at a sports event (hey, it happens!). Whatever the case, there are many wayswhich aren’t made from chemicals to get rid of sore throats quickly. Most over-the-counter drugs on the market sold for sore throats are filled with artificial ingredients such as dyes, sweeteners, and flavors that are best to avoid whenever possible. So, check out these natural options that are more affordable, possibly more effective,and might just be made with ingredients you already have in your home to get rid or sore throats quickly!

1. Raw Honey

Natural Remedies to Get Rid of Sore Throats Quickly

    Raw honey is a classic ingredient that has been used for many years to treat a sore throat. Honey is a natural emulsifying agent and provides a coating to the throat which helps relieve soreness quickly. Honey is most effective for treating a sore throat if you consume it in a warm glass of water such as in herbal tea or plain hot water with a teaspoon of honey stirred in. Choose raw honey that has not been pasteurized whenever possible since it contains more antibacterial properties than pasteurized honey. Just keep in mind that honey is high in natural sugars which may spike blood sugar levels. A teaspoon or two a day should be plenty without overdoing it.

    2. Sea Salt + Water

    Natural Remedies to Get Rid of Sore Throats Quickly

      Gargling sea salt and warm water is another natural remedy you can use to get rid of sore throats quickly. While it might not be as pleasant as honey, it is very effective. Sea salt helps break down mucus and also helps provide alkaline minerals to the throat which help to relieve inflammation. Choose a high-quality sea salt (not iodized) for the most benefits, and use at least a full teaspoon of the salt mixed in 8 ounces of water. To make this blend, heat some water just below boiling and stir in a teaspoon of sea salt. Pour into an 8 ounce glass and gargle in the back of your throat. Remember not to swallow it since it won’t taste very pleasant; just gargle in the back of your throat for a full 30 seconds if you can.

      Advertising

      3. Slippery Elm Root (or Tea)

      Natural Remedies to Get Rid of Sore Throats Quickly

        Slippery elm is a natural root that also acts as a coating agent and an emulsifier so it soothes and relieves very quickly. For this reason, it’s even helpful for digestive issues related to inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS). Slippery elm root helps the body release mucus and coats the throat so pain dissipates. A tea-based remedy will be more effective than pills for this use, so choose an herbal tea formulated for throat care that contains slippery elm whenever possible. Drink a few cups a day for best effects. You can also purchase slippery elm root at a health food store and boil your own tea. You’ll need 1 inch of slippery elm root per 16 ounces of water if you go this route. Boil the root and water together, steep for at least 10 minutes, and drink throughout the day.

        4. Licorice Tea

        Natural Remedies to Get Rid of Sore Throats Quickly

          Licorice tea can be used for many natural remedies including relieving sore throats. It has cleansing and soothing effects that can help relieve pain and inflammation. Look for licorice tea at your health food store or a blend that contains licorice root. Just don’t confuse this natural remedy with licorice candy—you won’t get the same effects with the high sugar treat! Also, be mindful that those with high blood pressure should not use licorice root as it can stimulate the release of excessive energy in the body and may increase blood pressure levels as a result.

          5. Peppermint

          Advertising

          shutterstock_145919249

            Peppermint tea, oil, and fresh mint are all wonderful for relieving pains of many kinds, including sore throats and inflammation. The menthol in peppermint coats soothes the throat quite nicely, and it sends sensations that signal pain relief in a short amount of time throughout the body. Drink a few cups of peppermint tea per day, make a hot tea with warm water and a very tiny drop of peppermint oil, or you can boil fresh mint to make a peppermint tea at home. If you brew your own tea with fresh mint, use at least 8-10 leaves with 16 ounces of water and steep. Remove the mint and drink throughout the day.

            6. Echinacea

            Natural Remedies to Get Rid of Sore Throats Quickly

              Echinacea has been used for many years as a remedy for treating colds, coughs, and more. The herb is particularly wonderful for opening up pathways in the throat, which can help relieve tightness and pain associated with sore throats. Try a hot cup of echinacea tea which you can find sold in tea bags at any health food or supermarket. Many herbal teas formulated for colds will also include it as well. Drink a few cups a day while hot and sip your way to a less painful throat in no time!

              7. Warm Water + Lemon

              Natural Remedies to Get Rid of Sore Throats Quickly

                You can use this natural remedy to treat sore throats quickly with ingredients you have in your own home. Prepare some hot water and add the juice of a lemon. Let a slice of the lemon steep in the water for even more beneficial effects and then drink as you would a cup of hot tea. Lemon is full of antioxidants and vitamin C that can help flush mucus and toxins from the body, and it’s particularly soothing and wonderful for your immune system as well. If you tolerate sugar well, feel free to add a drop of honey for an extra boost.

                Advertising

                8. Raw Apple Cider Vinegar + Water

                Natural Remedies to Get Rid of Sore Throats Quickly

                  Apple cider vinegar has many uses that make it one of the most well-loved ingredients to keep around your home. The ancient “do-it-all” vinegar is also great for sore throats. It works by relieving pain, inflammation, and it even contains probiotic cultures which can speed up healing. Just be sure not to drink it straight or it will burn your throat—definitely not what you want! You should also buy raw, organic apple cider vinegar with “the mother”, which means that the probiotic cultures in the vinegar are still alive and active. To use this natural remedy, warm up a cup of hot water and let it cool down just a bit where it’s just above room temperature. Then add one teaspoon or two of raw apple cider vinegar. Sweeten with honey (or a non-sugar option such as liquid stevia) to mask the taste of the vinegar if you need to. Drink and repeat a few times a day.

                  9. Marshmallow Root Tea

                  Natural Remedies to Get Rid of Sore Throats Quickly

                    Before you go and buy a bag of sweet marshmallows, hold on! That’s not the kind of marshmallows we’re referring to here. Marshmallow root is actually a real plant, sort of like ginger root and it has amazing natural properties that help coat and soothe the throat. It’s also pleasant-tasting though not as sweet as the candy many of us grew up learning to love. Marshmallow root tea can be bought in bags at a health food store and it is sold in loose leaf form in select health food stores, or you can order either of the two options online. Many tea blends formulated for colds and sore throats will include marshmallow root in the blend along with some of the other herbal options above such as slippery elm and licorice root. Drink marshmallow root tea a few times a day for the best effects when you want to get rid of sore throats quickly.

                    10. Warm Broths

                    Advertising

                    Natural Remedies to Get Rid of Sore Throats Quickly

                      Chicken bone, vegetable, and even beef bone broth can all be used to get rid of sore throats quickly. They contain many vitamins and minerals as well as soothing effects that ease pain and coat the throat while also nourishing the body. Broth is a great option if you can’t muster up an appetite to eat meals because of your sore throat too. While you should attempt to eat some foods to get enough calories, drinking broth is a wonderful addition to your healing routine. Do your best to choose organic options and even better, hormone-free options if you’re choosing a chicken or beef-based broth. If you want to make your own, that also works too. Either drink one 8 ounce cup of broth per day or dilute less broth with some water and drink several cups a day.

                      11. Ginger + Lemon Tea

                      Natural Remedies to Get Rid of Sore Throats Quickly

                        Ginger and lemon are a dynamic healing duo, and they don’t fall short in this case either. Ginger is a natural anti-inflammatory root and works well with lemon’s healing properties in relieving a sore throat. Take a piece of ginger root at least 2 inches thick and one whole lemon cut into quarters. Let this pair of ingredients steep it in 4 cups of hot water for at least 10 minutes (I like to do this in a French press). Drink like you would a normal batch of tea, and feel free to add some honey for more benefits along with sweetness if you tolerate natural sugars well. For a less effective but much easier route, you can also buy lemon ginger tea tags. Just be sure to choose a dependable brand of tea that uses whole ingredients, not teas that are merely flavored.

                        12. Zinc Lozenges

                        Natural Remedies to Get Rid of Sore Throats Quickly

                          Finally, if you want something more potent but don’t want to resort to chemical-based cough drops just yet, opt for zinc lozenges made with whole herbs and essential oils. There are many great brands on the market that cater to those seeking more natural options. Zinc boosts the immune health, and unlike chemical-filled sore throat lozenges that are medicated, herbal zinc lozenges help get rid of sore throats quickly but also boost immune health naturally without drugs.

                          For more tips on how to get rid of sore throats, you might also like to see these food-based remedies you might not know about just yet!

                          Featured photo credit: Anda Ambrosini / Unsplash via unsplash.com

                          More by this author

                          10 Blow Your Mind Dipping Sauce Recipes That You Need To Try 10 Blow Your Mind Dipping Sauce Recipes That You Need To Try How To Be Happy: 12 Things You Should Do Today 10 Delicious Ways to Increase Your Fiber Intake to Lose Weight More Easily 5 Important Things Most People Miss About Health and Nutrition Top 8 Effective Ways To Quit Coffee Painlessly

                          Trending in DIY

                          1 11 Killer Ways To Get Rid Of Roaches Without Harming You 2 12 Quick And Safe Ways To Get Rid Of A Stye 3 Complete Guide To Getting Rid Of Flies In The House 4 Bedroom Makeover 101: Enhancing The Most Important Place In Your Home 5 7 Websites to Sell Used Stuff Profitably

                          Read Next

                          Advertising
                          Advertising
                          Advertising

                          Last Updated on March 30, 2020

                          Why You’re Feeling Tired All the Time (And What to Do About It)

                          Why You’re Feeling Tired All the Time (And What to Do About It)

                          Feeling tired all the time?

                          Have you ever caught yourself nodding off when you’re watching TV, listening to someone drone on during a meeting or even driving a car?

                          I know I have, especially when I worked 70 hours per week as a High-Tech Executive.

                          Feeling tired all the time may be more widespread than you think. In fact, two-fifths of Americans are tired most of the week.[1]

                          If you’re tired of feeling tired, then I’ve got some great news for you. New research is helping us gain critical insights into the underlying causes of feeling tired all the time.

                          In this article, we’ll discuss the latest reasons why you’re feeling tired all the time and practical steps you can take to finally get to the bottom of your fatigue and feel rested.

                          What Happens When You’re Too Tired

                          If you sleep just two hours less than the normal eight hours, you could be as impaired as someone who has consumed up to three beers.[2] And you’ve probably experienced the impact yourself.

                          Here are some common examples of what happens when you’re feeling tired:[3]

                          • You may have trouble focusing because memory and learning functions may be impaired within your brain.
                          • You may experience mood swings and an inability to differentiate between what’s important and what’s not because your brain’s neurotransmitters are misfiring.
                          • You may get dark circles under your eyes and/or your skin make look dull and lackluster in the short term and over time your skin may get wrinkles and show signs of aging because your body didn’t have time to remove toxins during sleep.
                          • You may find it more difficult to exercise or to perform any type of athletic activity.
                          • Your immune system may weaken causing you to pick up infections more easily.
                          • You may overeat because not getting enough sleep activates the body’s endocannabinoids even when you’re not hungry.
                          • Your metabolism slows down so what you eat is more likely to be stored as belly fat.

                          Are you saying that feeling tired can make me overweight?

                          Unfortunately, yes!

                          Feeling tired all the time can cause you to put on the pounds especially around your waist. But it is a classic chicken and egg situation, too.

                          Heavier people are more likely to feel fatigued during the day than lighter ones. And that’s even true for overweight people who don’t have sleep apnea (source: National Institutes of Health).

                          Speaking of sleep apnea, you may be wondering if that or something else is causing you to feel tired all the time.

                          Why Are you Feeling Tired All the Time?

                          Leading experts are starting to recognize that there are three primary reasons people feel tired on a regular basis: sleep deprivation, fatigue and Chronic Fatigue Syndrome (CFS).

                          Here’s a quick overview of each root cause of feeling tired all of the time:

                          1. Tiredness occurs from sleep deprivation when you don’t get high-quality sleep consistently. It typically can be solved by changing your routine and getting enough deep restorative sleep.
                          2. Fatigue occurs from prolonged sleeplessness which could be triggered by numerous issues such as mental health issues, long-term illness, fibromyalgia, obesity, sleep apnea or stress. It typically can be improved by changing your lifestyle and using sleep aids or treatments, if recommended by your physician.
                          3. Chronic Fatigue Syndrome (CFS) is a medical condition also known as Myalgic Encephalomyelitis that occurs from persistent exhaustion that doesn’t go away with sleep.

                          The exact cause of CFS is not known, but it may be due to problems with the immune system, a bacterial infection, a hormone imbalance or emotional trauma.

                          It typically involves working with a doctor to rule out other illnesses before diagnosing and treating CFS.[4]

                          Always consult a physician to get a personal diagnosis about why you are feeling tired, especially if it is a severe condition.

                          Feeling Tired vs Being Fatigued

                          If lack of quality sleep doesn’t seem to be the root cause for you, then it’s time to explore fatigue as the reason you are frequently feeling tired.

                          Advertising

                          Until recently, tiredness and fatigue were thought to be interchangeable. Leading experts now realize that tiredness and fatigue are different.

                          Tiredness is primarily about lack of sleep.

                          But fatigue is a perceived feeling of being tired that is much more likely to occur in people who have depression, anxiety or emotional stress and/or are overweight and physically inactive (source: Science Direct).

                          Symptoms of fatigue include:

                          • Difficulty concentrating
                          • Low stamina
                          • Difficulty sleeping
                          • Anxiety
                          • Low motivation

                          These symptoms may sound similar to those of tiredness but they usually last longer and are more intense.

                          Unfortunately, there is no definitive reason why fatigue occurs because it can be a symptom of an emotional or physical illness. But there are still a number of steps you can take to reduce difficult symptoms by making a few simple lifestyle changes.

                          How Much Sleep Is Enough?

                          The number one reason you may feel tired is because of sleep deprivation which means you are not getting enough high-quality sleep.

                          Most adults need 7 to 9 hours of high-quality, uninterrupted sleep per night. If you’re sleep deprived, the amount of sleep you need increases.

                          So, quantity and quality do matter when it comes to sleep.

                          The key to quality sleep is being able to get long, uninterrupted sleep cycles throughout the night. It typically takes 90 minutes for you to reach a state of deep REM sleep where your body’s healing crew goes to work.

                          Ideally, you want to get at least 3 to 4 deep REM sleep cycles in per night. That’s why it’s so important to stay asleep for 7 or more hours.

                          Research also shows that people who think they can get by on less sleep don’t perform as well as people who get at least seven hours of sleep a night[5] So, you should definitely plan on getting seven hours of deep restorative sleep every night.

                          If you are not getting 7 hours of high-quality sleep regularly, then sleep deprivation is most likely reason you feel tired all the time.

                          And that is good news because sleep deprivation is much simpler and easier to address than the other root causes.

                          It’s also a good idea to rule out sleep deprivation as the reason why you are tired before moving on to the other possibilities such as fatigue or Chronic Fatigue Syndrome, which may require a doctor for diagnosis and treatment.

                          4 Simple Changes to Reduce Fatigue

                          Personally, I’m a big believer in upgrading your lifestyle to uplift your life. I overcame chronic stress and exhaustion by making these four changes to my lifestyle:

                          1. Eating healthy, home-cooked meals versus microwaving processed foods or eating out
                          2. Exercising regularly
                          3. Using stressbusters
                          4. Creating a bedtime routine to sleep better

                          So, I know it is possible to change your lifestyle even when you’re working crazy hours and have lots of family responsibilities.

                          After I made the 4 simple changes in my lifestyle, I no longer felt exhausted all of the time.

                          In addition, I lost two inches off my waist and looked and felt better than ever.

                          Advertising

                          I was so excited that I wanted to help others replace stress and exhaustion with rest and well-being, too. That’s why I became a Certified Holistic Wellness Coach through the Dr. Sears Wellness Institute.

                          Interestingly enough, I discovered that Dr. Sears recommends a somewhat similar L.E.A.N. lifestyle:

                          • L is for Lifestyle and means living healthy including getting enough sleep.
                          • E is for Exercise and means getting at least 20 minutes of exercise a day ideally for six days a week.
                          • A is for Attitude and means thinking positive and reducing stress whenever possible.
                          • N is for Nutrition and means emphasizing a right-fat diet, not a low-fat diet.

                          The L.E.A.N. lifestyle is a scientifically-proven way to reduce fatigue, get to the optimal weight and to achieve overall wellness.[6]

                          And yes, there does seem to be an important correlation between being lean and feeling rested.

                          But overall based on my personal experience and Dr. Sear’s scientific proof, the key to not feeling tired all of the time does seem to be 4 simple changes to your lifestyle.

                          L — Living Healthy

                          Getting enough high-quality sleep every day is the surefire way to help you feel less fatigued, more rested and better overall.

                          So, whether you’re sleep deprived or potentially suffering from fatigue or Chronic Fatigue Syndrome, you probably want to find a way to sleep better.

                          In fact, if you aren’t getting enough sleep, your body isn’t getting the time it needs to repair itself; meaning that if you are suffering from an illness, it’s far more likely to linger.

                          As unlikely as it sounds, though, fatigue can sometimes make it difficult to sleep. That’s why I’d recommend taking a look at your bedtime routine before you go to bed and optimize it based on sleep best practices.

                          Here are 3 quick and easy tips for creating a pro-sleep bedtime routine:

                          1. Unplug

                          Many of us try to unwind by watching TV or doing something on an iPhone or tablet. But tech can affect your melatonin production due to the blue light that they emit, fooling your body into thinking it’s still daytime.

                          So turn off all tech one hour before bed and create a tech-free zone in your bedroom.

                          2. Unwind

                          Do something to relax.

                          Use the time before bed to do something you find relaxing such as reading a book, listening to soothing music, meditating or taking an Epsom salt bath.

                          3. Get Comfortable

                          Ensure your bed is comfortable and your room is set up for sleep.

                          Make sure you room is cool. 60-68 degrees is the ideal temperature for most people to sleep.

                          Also, it’s ideal if your bedroom is dark and there is no noise.

                          Finally, make sure everything is handled (e.g., laying out tomorrow’s clothes) before you get into your nice, comfy bed.

                          If your mind is still active, write a to-do list to help you fall asleep faster.[7]

                          Advertising

                          Above all, be gentle with yourself and count your blessings, some sheep or whatever helps.

                          This article also offers practical tips to build a bedtime routine: How to Build a Good Bedtime Routine That Makes Your Morning Easier

                          E — Exercise

                          Many people know that exercise is good for them, but just can’t figure out how to fit it into their busy schedules.

                          That’s what happened in my case.

                          But when my chronic stress and exhaustion turned into systemic inflammation (which can lead to major diseases like Alzheimer’s), I realized it was time to change my lifestyle.

                          As part of my lifestyle upgrade, I knew I needed to move more.

                          My friends who exercise all gave me the same advice: find an exercise you like to do and find a specific time in your schedule when you can consistently do it.

                          That made sense to me.

                          So, I decided to swim.

                          I used to love to swim when I was young, but I hadn’t done it for years. The best time for me to do it was immediately after work, since I could easily get an open swim lane at my local fitness club then.

                          Also, swimming became a nice reason for me to leave work on time. And I got to enjoy a nice workout before eating dinner.

                          Swimming is a good way to get your cardio or endurance training. But, walking, running and dancing are nice alternatives.

                          So find an exercise you love and stick to it. Ideally, get a combination of endurance training, strength training and flexibility training in during your daily 20-minute workout.

                          If you haven’t exercised in a while and have a lot of stress in your life, you may want to give yoga a try because you will increase your flexibility and lower your stress.

                          A — Attitude

                          Stress may be a major reason why you aren’t feeling well all of the time. At least that was the case with me.

                          When I worked 70 hours per week as a High-Tech Executive, I felt chronically stressed and exhausted. But there was one thing that always worked to help me feel calmer and less fatigued.

                          Do you want to know what that master stress-busting technique was?

                          Breathing.

                          But not just any old breathing. It was a special form of deep Yogic breathing called the “Long-Exhale Breathing” or “4-7-8 breathing” or “Pranayama” in Sanskrit).

                          Advertising

                          Here’s how you do “Long-Exhale Breathing”:

                          1. Sit in a comfortable position with your spine straight and your hand on your tummy (so you know you are breathing deeply from your diaphragm and not shallowly from your chest)
                          2. Breathe in deeply and slowly from your diaphragm with your mouth closed while you count to 4 (ideally until your stomach feels full of air)
                          3. Hold your breath while you count to 7 mentally and enjoy the stillness
                          4. Breathe out through your mouth with a “ha” sound while you count to 8 (or until your stomach has no more air in it)
                          5. Pause after you finish your exhale while you notice the sense of wholeness and relaxation from completing one conscious, deep, long exhale breath
                          6. Repeat 3 times ensuring your exhale is longer than your inhale so you relax your nervous system

                          This type of “long-exhale breathing” is scientifically proven to reduce stress.

                          When your exhale is twice as long as your inhale, it soothes your parasympathetic nervous system, which regulates the relaxation response.[8]

                          Plus, this is a great technique for helping you get to sleep, too.

                          N — Nutrition

                          Diet is vital for beating fatigue – after all, food is your main source of energy.

                          If your diet is poor, then it implies you’re not getting the nutrients you need to sustain healthy energy levels.

                          Eating a diet for fatigue doesn’t need to be complicated, time-consuming though.

                          For most people, it’s just a case of swapping a few unhealthy foods for a few healthier ones, like switching from low-fiber, processed foods to whole, high-fiber foods.

                          Unless your current diet is solely made up of fast food and ready meals, adjusting to a fatigue-fighting diet shouldn’t be too much of a shock to the system.

                          Here’re 9 simple diet swaps you can make today:

                          1. Replace your morning coffee with Matcha green tea and drink only herbal tea within six hours of bedtime.
                          2. Add a healthy fat or protein to your any carb you eat, especially if you eat before bed. Please note that carb-only snacks lead to blood-sugar crashes that can make you eat more and they can keep you from sleeping.
                          3. Fill up with fiber especially green leafy vegetables. Strive to get at least 25g per day with at least 5 servings (a serving is the size of your fist) of green vegetables.
                          4. Replace refined, processed, low-fiber pastas and grains with zucchini noodles and whole grains such as buckwheat, quinoa, sorghum, oats, amaranth, millet, teff, brown rice and corn.
                          5. Swap natural sweeteners for refined sugars and try to ensure you don’t get more than 25g of sugar a day if you are a woman and 30g of sugar a day if you are a man.
                          6. Replace ice cream with low-sugar alternatives such as So Delicious Dairy-Free Vanilla Bean Coconut Ice Cream.
                          7. Swap omega-6, partially-hydrogenated oils such as corn, palm, sunflower, safflower, cotton, canola and soybean oil for omega-3 oils such as flax, olive and nut oils.
                          8. Replace high-sugar yoghurts with low-sugar, dairy-free yoghurts such as Kite Hill Plain Yoghurt with 1g sugar or Lifeway Farmer Cheese with 0g sugar.
                          9. Swap your sugar-laden soda for sparkling water with a splash of low-sugar juice

                          Also, ensure your diet is giving you enough of the daily essential vitamins and minerals. Most of us don’t get enough Vitamin D, Vitamin B-12, Calcium, Iron and Magnesium. If you are low on any of the above vitamins and minerals, you may experience fatigue and low energy.

                          That’s why it’s always worth having your doctor check your levels. If you find any of them are low, then try to eat foods rich in them.

                          Alternatively, you might consider a high-quality multi-vitamin or specific supplement.

                          The Bottom Line

                          If you are tired of feeling tired, then there is tremendous hope.

                          If you are tired because you are not getting enough high-quality sleep, then the best remedy is a bedtime routine based on sleep best practices.

                          If you are tired because you have stress and fatigue, then the best remedy are four simple lifestyle changes including:

                          • Enough High-Quality Sleep with Bedtime Routine
                          • Regular Exercise You Love
                          • Stress Reduction with Long-Exhale Breathing
                          • Fatigue-Reducing Diet

                          Overall, adopting a healthier lifestyle Is the ideal remedy for feeling more rested and energized.

                          More Tips to Help You Rest Better

                          Featured photo credit: Cris Saur via unsplash.com

                          Reference

                          [1] YouGov: Two-fifths of Americans are tired most of the week
                          [2] National Safety Council: Is Your Company Confronting Workplace Fatigue?
                          [3] The New York Times: Why Are We So Freaking Tired?
                          [4] Mayo Clinic: Chronic fatigue syndrome
                          [5] Mayo Clinic: Lack of sleep: Can it make you sick?
                          [6] Ask Dr. Sears: The L.E.A.N. Lifestyle
                          [7] American Psychological Association: Getting a Good Night’s Sleep
                          [8] Yoga International: Learning to Exhale: 2-to-1 Breathing

                          Read Next