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How to Get Rid of a Sore Throat: 10 Simple and Natural Home Remedies

How to Get Rid of a Sore Throat: 10 Simple and Natural Home Remedies

Nobody likes to be sick, but at times it is unavoidable. Whether a sore throat is caused by allergies or a virus, when you experience that pain, all you want is fast relief.

A sore throat can be the first sign of a cold, a side effect of strained vocal cords, or an indication of something more serious like strep throat. While some cases will always require a doctor visit, there are home-remedies you may want to consider first. Here are 10 natural solutions on how to get rid of a sore throat fast.

1. Gargle with Saltwater

While it feels a lot like getting a mouthful of ocean, the salt helps to flush out irritants and bacteria.

To try this:

  • Dissolve half a teaspoon of salt in a cup of water (ideally warm).
  • Gargle with this mixture 3 to 4 times a day.
  • Spit the water out when you’re finished gargling.

Tip: If the salty taste is too unpleasant, add a very small amount of honey to help sweeten it.

2. Drink Garlic Tea

Garlic is a natural antibiotic. It contains antioxidants that are thought to strengthen immunity and ward off infection.

To make this tea:

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  • Cut some fresh garlic into medium-sized slices and place them in a mug.
  • Fill with boiling water.
  • While the water is still hot, remove the pieces of garlic.
  • Add a bag of your favorite tea to help the taste (and smell).
  • Add some honey or other natural sweetener to aid the taste and make the recipe a bit more drinkable.

Drink this as much and as often as you please.

3. Get a Cinnamon Fix

Cinnamon is another naturally healthy food, as it is high in anti-oxidants. Its sweet aroma also helps to open sinuses. When you have a sore throat, that’s an added bonus as it lessens the production of mucus and drainage and will help you breathe a bit easier.

    Like the previous remedy, you want to make this into a tea as well.

    • Grab 1 or 2 cinnamon sticks ,1 to 1-1/2 cups of boiling water and tea of your choice.
    • Once your water begins to boil, add the cinnamon sticks and let boil for 3 minutes.
    • Remove the sticks and steep your favorite herbal or green tea as recommended by the label.
    • Once it’s cool enough to drink, enjoy.

    More great benefits about cinnamon can be found here: Cinnamon Is A Powerful Spice That Offers Amazing Health Benefits

    4. Enjoy a Bowl of Chicken Soup

    The sodium in the broth may actually have anti-inflammatory properties, and it can feel good going down.

    When you don’t feel well, the last thing you want to do is prepare anything difficult, so soup is a go-to anyway. But it also helps ensure you’re getting nutrients which can be challenging when eating hurts.

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    Vegans and vegetarians, fear not! Any dairy-free soup can be substituted for chicken. A vegetable broth would do the trick too.

    5. Drink Ginger Water

    Ginger is an expectorant, it helps loosen and expel mucus from the respiratory system. It acts as an anti-inflammatory, and fights off bad bacteria. It boosts circulation, increases oxygen flow and flushes out toxins. More benefits about ginger here: 11 Benefits of Ginger That You Didn’t Know About

      • Grab some fresh ginger root (about 2 inches is perfect), some honey, a veggie peeler and cutting board, 3 cups of water and some wax paper.
      • Wash the ginger and peel it.
      • Slice the peeled ginger into small pieces, place on the cutting board and cover with the wax paper.
      • Crush it with a mallet (or any sturdy kitchen utensil-even the flat side of the knife works).
      • Boil the water over medium heat and add the ginger.
      • Let that boil for about 5 minutes.
      • Remove from heat and add honey.

      I like to add lemon to mine as well, but that’s up to you. If you don’t want any ginger in your sips, you can strain before drinking. Just make sure you drink this while it’s still warm.

      6. Invest in a Humidifier

      When your throat hurts, the worst thing you can do is breathe in dry air. Humidifiers fill the air with moisture, making it easier to breathe and less painful for your throat.

      Humidifiers come in a wide range of sizes, and some offer scents like eucalyptus. Here’s a guide on how to choose a good humidifier.

      7. Enjoy Some Apple Cider Vinegar

      It’s not the most delicious remedy, but it is a helpful one. It’s rich in acidity, which is effective at killing bacteria. Now add honey and you’re basically coating your throat with relief. Find out more about apple cider vinegar here: 15 Benefits Of Apple Cider Vinegar

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      Mix 1 tablespoon of Apple Cider Vinegar, 1 tablespoon of honey and 1 cup of very warm water. Drink up!

      Tip: If the taste is too strong for you, try 2 tablespoons of the vinegar mixed with 1/2 cup warm water and gargle once a day instead.

      8. Hold a Warm Compress to Your Throat

      When you experience back pain, you often reach for a heating pad. So you should not treat your throat differently.

      Try a warm compress such as a small heating pad, a hot water bottle or a warm, damp cloth. Just be careful not to burn yourself.x

      9. Try a Spoonful of Honey

      Honey’s antimicrobial properties can help you heal faster. If you don’t think you’re ready to drink vinegar just yet, this could be a good place to start instead.

      Simply enjoy a spoonful of raw, local honey. It’s as simple as that!

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        Check out more benefits of honey here: What Happens When You Start Drinking Honey Water Every Day

        10. Make Popsicles

        Dairy can worsen a sore throat, so don’t reach for ice cream because the idea of something cold sounds soothing. Instead, opt for a popsicle. Licking a cold popsicle can temporarily ease a sore throat by numbing the pain. Rather than indulging in a sugary, syrupy pop, try this recipe:

        • 1 13.5-oz can coconut milk
        • 1 Tbsp. matcha powder
        • 1/4 to 1/3 cup honey
        • 1 tsp vanilla extract
        • pinch of salt

        Combine all ingredients in a blender; blend until smooth. Start with 1/4 cup honey and add more to taste. Pour into pop molds and freeze for at least 4 hours.

        The number of pops this recipe yields depends on the size of your popsicle molds. If you have 4-oz molds, you’ll get 4 pops. Smaller molds yield more.

        Decide What’s Best for Your Body

        While all of the recipes and tips above are worth trying out, you know your body best. Choose what’s best for you from the above natural remedies, but see a doctor if your sore throat lasts more than three days or only seems to get worse.

        Your doctor can look at your throat, discuss your symptoms, and perform tests to help you recover more quickly if you should need antibiotics.

        More by this author

        Jolie Choi

        Having experienced her own extreme transformation process, Jolie strongly believes that staying healthy takes determined and consistent action.

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        Last Updated on March 25, 2020

        How to Live Longer? 21 Ways to Live a Long Life

        How to Live Longer? 21 Ways to Live a Long Life

        When it comes to living long, genes aren’t everything. Research has revealed a number of simple lifestyle changes you can make that could help to extend your life, and some of them may surprise you.

        So, how to live longer? Here are 21 ways to help you live a long life

        1. Exercise

        It’s no secret that physical activity is good for you. Exercise helps you maintain a healthy body weight and lowers your blood pressure, both of which contribute to heart health and a reduced risk of heart disease–the top worldwide cause of death.

        2. Drink in Moderation

        I know you’re probably picturing a glass of red wine right now, but recent research suggests that indulging in one to three glasses of any type of alcohol every day may help to increase longevity.[1] Studies have found that heavy drinkers as well as abstainers seem to have a higher risk of early mortality than moderate drinkers.

        3. Reduce Stress in Your Life

        Stress causes your body to release a hormone called cortisol. At high levels, this hormone can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease.

        4. Watch Less Television

        A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t.[2] It also found that, after the age of 25, every hour of television watched decreases life expectancy by 22 minutes.

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        Television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.

        5. Eat Less Red Meat

        Red meat consumption is linked to an increased risk of heart disease and cancer.[3] Swapping out your steaks for healthy proteins, like fish, may help to increase longevity.

        If you can’t stand the idea of a steak-free life, reducing your consumption to less than two to three servings a week can still incur health benefits.

        6. Don’t Smoke

        This isn’t exactly a revelation. As you probably well know, smoking significantly increases your risk of cancer.

        7. Socialize

        Studies suggest that having social relationships promotes longevity.[4] Although scientists are unsure of the reasons behind this, they speculate that socializing leads to increased self esteem as well as peer pressure to maintain health.

        8. Eat Foods Rich in Omega-3 Fatty Acids

        Omega-3 fatty acids decrease the risk of heart disease[5] and perhaps even Alzheimer’s disease.[6] Salmon and walnuts are two of the best sources of Omega-3s.

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        9. Be Optimistic

        Studies suggest that optimists are at a lower risk for heart disease and, generally, live longer than pessimists.[7] Researchers speculate that optimists have a healthier approach to life in general–exercising more, socializing, and actively seeking out medical advice. Thus, their risk of early mortality is lower.

        10. Own a Pet

        Having a furry-friend leads to decreased stress, increased immunity, and a lessened risk of heart disease.[8] Depending on the type of pet, they can also motivate you to be more active.

        11. Drink Coffee

        Studies have found a link between coffee consumption and longer life.[9] Although the reasons for this aren’t entirely clear, coffee’s high levels of antioxidants may play a role. Remember, though, drowning your cup of joe in sugar and whipped cream could counter whatever health benefits it may hold.

        12. Eat Less

        Japan has the longest average lifespan in the world, and the longest lived of the Japanese–the natives of the Ryukyu Islands–stop eating when they’re 80% full. Limiting your calorie intake means lower overall stress on the body.

        13. Meditate

        Meditation leads to stress reduction and lowered blood pressure.[10] Research suggests that it could also increase the activity of an enzyme associated with longevity.[11]

        Taking as little as 15 minutes a day to find your zen can have significant health benefits, and may even extend your life.

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        How to meditate? Here’re 8 Meditation Techniques for Complete Beginners

        14. Maintain a Healthy Weight

        Being overweight puts stress on your cardiovascular system, increasing your risk of heart disease.[12] It may also increase the risk of cancer.[13] Maintaining a healthy weight is important for heart health and living a long and healthy life.

        15. Laugh Often

        Laughter reduces the levels of stress hormones, like cortisol, in your body. High levels of these hormones can weaken your immune system.

        16. Don’t Spend Too Much Time in the Sun

        Too much time in the sun can lead to an increased risk of skin cancer. However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy. The key is moderation.

        17. Cook Your Own Food

        When you eat at restaurants, you surrender control over your diet. Even salads tend to have a large number of additives, from sugar to saturated fats. Eating at home will enable you to monitor your food intake and ensure a healthy diet.

        Take a look at these 14 Healthy Easy Recipes for People on the Go and start to cook your own food.

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        18. Eat Mushrooms

        Mushrooms are a central ingredient in Dr. Joel Fuhrman’s GOMBS disease fighting diet. They boost the immune system and may even reduce the risk of cancer.[14]

        19. Floss

        Flossing helps to stave off gum disease, which is linked to an increased risk of cancer.[15]

        20. Eat Foods Rich in Antioxidants

        Antioxidants fight against the harmful effects of free-radicals, toxins which can cause cell damage and an increased risk of disease when they accumulate in the body. Berries, green tea and broccoli are three excellent sources of antioxidants.

        Find out more antiosidants-rich foods here: 13 Delicious Antioxidant Foods That Are Great for Your Health

        21. Have Sex

        Getting down and dirty two to three times a week can have significant health benefits. Sex burns calories, decreases stress, improves sleep, and may even protect against heart disease.[16] It’s an easy and effective way to get exercise–so love long and prosper!

        More Health Tips

        Featured photo credit: Sweethearts/Patrick via flickr.com

        Reference

        [1] Wiley Online Library: Late‐Life Alcohol Consumption and 20‐Year Mortality
        [2] BMJ Journals: Television viewing time and reduced life expectancy: a life table analysis
        [3] Arch Intern Med.: Red Meat Consumption and Mortality
        [4] PLOS Medicine: Social Relationships and Mortality Risk: A Meta-analytic Review
        [5] JAMA: Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women
        [6] NCBI: Effects of Omega‐3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases: Summary
        [7] Mayo Clinic Proc: Prediction of all-cause mortality by the Minnesota Multiphasic Personality Inventory Optimism-Pessimism Scale scores: study of a college sample during a 40-year follow-up period.
        [8] Med Hypotheses.: Pet ownership protects against the risks and consequences of coronary heart disease.
        [9] The New England Journal of Medicine: Association of Coffee Drinking with Total and Cause-Specific Mortality
        [10] American Journal of Hypertension: Blood Pressure Response to Transcendental Meditation: A Meta-analysis
        [11] Science Direct: Intensive meditation training, immune cell telomerase activity, and psychological mediators
        [12] JAMA: The Disease Burden Associated With Overweight and Obesity
        [13] JAMA: The Disease Burden Associated With Overweight and Obesity
        [14] African Journal of Biotechnology: Anti-cancer effect of polysaccharides isolated from higher basidiomycetes mushrooms
        [15] Science Direct: Periodontal disease, tooth loss, and cancer risk in male health professionals: a prospective cohort study
        [16] AHA Journals: Sexual Activity and Cardiovascular Disease

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