Even if your sore throat isn’t serious enough to warrant a doctor’s visit, let’s be honest: It’s still pretty uncomfortable. Thankfully, there are natural remedies for a sore throat you can try to speed up your recovery (but more about that later). The first step to healing is to learn what’s causing your sore throat in the first place.
What causes a sore throat?
A sore throat, or “acute pharyngitis” is an infection or irritation of the mucous membranes of the pharynx and/or tonsils, Dr. Mehmet Oz, MD, host of The Doctor Oz show and professor of surgery at Columbia, explains. Sore throats can cause “scratchiness” in the throat, as well as difficulty swallowing. “Most cases (50-80%) of a sore throat are caused by respiratory viruses and will eventually resolve on its own,” says Dr. Oz. “However, if a sore throat is accompanied with other symptoms, it may be caused by bacteria like Streptococcus, which can be treated.” Here’s what’s happening internally: “Viruses and/or bacteria can directly invade the pharyngeal mucosa through the nasal cavity or saliva,” Dr. Oz adds. “This invasion leads to a local inflammatory response by your immune system, which causes inflammation and edema of the mucosa. Some of the inflammatory mediators can excite nerve endings in the pharynx, and which may contribute to why you experience pain.” There are many causes of a sore throat, ranging from infections and irritants to food sensitivities. “Most patients are concerned about ‘strep throat,’ an infection caused by Group A Streptococcus pyogenes, and there is a simple throat swab that can confirm this infection,” says Dr. Cory Fisher, MD, a family medicine physician at Cleveland Clinic. “That said, a much larger portion of infectious sore throats are caused by viral infection.” Unfortunately, there is no quick fix to a viral sore throat, he explains. This means we have to treat the symptoms and let our immune system take care of the infection. In terms of specific causes, irritants like smoke, pollution, dust and allergens can make your throat sore. The treatment of irritant sore throat is to simply remove the offending agent, Dr. Fisher adds. Infections can also be caused by a fungus, but they are less common. There are also small ridges in the tonsil called “crypts”. Occasionally, very small bits of food can accumulate in these crypts and if they get big enough can cause a “tonsil stone,” he explains. If these stones become dislodged, the tonsil can become swollen and sore.
Natural remedies for a sore throat
The good news is that there are plenty of natural remedies to soothe the pain of a sore throat—and many of the ingredients you probably have in your kitchen cabinet.
Honey
Whether you want to mix it in tea or take it on its own, this household remedy has stood the test of time. According to research, honey can be even more effective at managing nighttime coughs than cough suppressants. “Honey has natural antibacterial properties that help it act as a wound healer, providing pain relief,” says Dr. Oz. “It also works to reduce inflammation.”
Hydration
While staying hydrated is an essential part of your overall health, it’s especially important when you have a sore throat. “Hydration is key if your throat is sore,” says Dr. Fisher. “Drinking a little more water will help to keep your throat moist and avoiding liquids that may dehydrate you (coffee, soda, alcohol) is also a good idea.”
A humidifier
During the winter months, there is less moisture in the air. This is not only problematic for your skin, but also for respiratory health. “Dry air can increase the number of sore throats you have, especially during the winter,” Dr. Oz explains. “A humidifier will help keep the air moist and open your sinuses to help combat that problem.”
Salt water
Gargling with salt water can not only reduce inflammation but also can kill bacteria, Dr. Fisher says. Dr. Oz also recommends warm salt water for a sore throat. “The addition of salt to a glass of warm water used as a gargle creates an osmosis effect where the concentration of salt draws fluids from your mouth and throat tissues to relieve a painful infection,” he states. “It also breaks up thick mucus. The warm water will help soothe a scratchy throat and helps relieve the discomfort.”
Chamomile tea
Some studies have indicated that chamomile tea may help to lubricate your throat, reducing the pain you experience with a sore throat, Dr. Oz explains. Chamomile tea is also known to have anti-inflammatory properties which help to reduce swelling.
Marshmallow root
Research confirms marshmallow root’s effectiveness when it comes to easing throat pain. “Marshmallow root can soothe a sore throat by creating a protective coat on the surface of the mouth and throat,” says Omid Mehdizadeh, MD, otolaryngologist (ENT) and laryngologist at Providence Saint John’s Health Center.
Hot water with lemon
The lemon provides nutrients and the water keeps you hydrated (see number 2). “The key here is vitamin C for immune support and hydration,” Dr. Ian Nelligan, MD, family medicine physician at Stanford Healthcare. “Dehydration is common when we are ill and can make it harder for our bodies to recover. Overall, hydration is underrated. It is really important to push fluids.”
Apple cider vinegar
Dr. Oz recommends apple cider vinegar since it has been shown to have antibacterial properties that could fight the infections resulting in cold symptoms. You can add apple cider vinegar to your tea or combine it with honey for twice the benefits (see number 1).
Mint
Mint contains menthol, which has a naturally cooling effect. It helps soothe inflamed throat tissue. “As a tea or lozenge, mint is cooling and numbing and can help with pain control,” says Dr. Nelligan.
Sleep
Rest is a crucial component of the healing process. “Our bodies really need rest to heal,” Dr. Nelligan explains. “I recommend increasing your normal night sleep duration by 1 to 2 hours and adding in a nap if possible. Our bodies use sleep for restorative rebuilding.” Next, here’s your guide to treating the common cold.
Sources
Dr. Mehmet Oz, MD, host of The Doctor Oz show and professor of surgery at ColumbiaDr. Cory Fisher, MD, a family medicine physician at Cleveland ClinicDr. Omid Mehdizadeh, MD, otolaryngologist (ENT) and laryngologist at Providence Saint John’s Health CenterPediatrics and Adolescent Medicine: “Effect of Honey, Dextromethorphan, and No Treatment on Nocturnal Cough and Sleep Quality for Coughing Children and Their Parents”Dr. Ian Nelligan, MD, family medicine doctor at Stanford HealthcareMolecular Medicine Reports: “Chamomile: A Herbal Medicine of the Past with a Bright Future”Karger: “Open Trial to Assess Aspects of Safety and Efficacy of a Combined Herbal Cough SyrupNatural Product Research:“Authenticating Apple Cider Vinegar’s Home Remedy Claims: Antibacterial, Antifungal, Antiviral Properties and Cytotoxicity Aspect”
