Top 13 Natural Home Remedies for Alleviating Sore Throat Symptoms

This article delves into 13 traditional remedies and herbs used to alleviate non-bacterial sore throat.

Symptoms

A sore throat typically manifests as pain, which may occur alone or alongside symptoms such as coughing, hoarseness, phlegm, chills, fever, swollen neck lymph nodes, vocal strain, breathing difficulties, throat irritation or itching, a burning sensation, difficulty swallowing, and throat redness.

Occasionally, the discomfort may radiate to the ear area, making it challenging to pinpoint the exact source of the pain. In all these cases, a sore throat is the primary complaint, presenting either persistently or only when eating or drinking.

Each year, 10-30% of individuals seek primary healthcare services due to sore throat.

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While a sore throat might not always warrant a visit to the general practitioner, it remains a bothersome and painful issue that hinders daily activities and disrupts good sleep quality at night.

Possible causes

• Viral Infections: The most common cause of a sore throat is a viral infection, such as the common cold or the flu. Viruses responsible for mononucleosis and COVID-19 can also lead to a sore throat.
• Bacterial Infections: Bacterial infections, particularly Streptococcus pyogenes (group A streptococcus), can cause strep throat, and responsible for a few percent of all cases of sore throat in children and adults.
• Allergies: Allergic reactions to pollen, dust, and pet dander can lead to postnasal drip, irritating the throat and causing soreness.
• Dry Air: Dry indoor air, especially during winter, can make the throat feel rough and scratchy.
• Irritants: Smoke, chemicals, and other irritants can cause a sore throat. This includes exposure to cigarette smoke, pollution, or chemical fumes.
• Gastroesophageal Reflux Disease (GERD): This condition, which involves the backflow of stomach acids into the throat, can lead to chronic sore throat.

Statistics

• Prevalence: Sore throat is a common reason for doctor visits. According to the Centers for Disease Control and Prevention (CDC), pharyngitis accounts for about 2% of all adult visits to outpatient care facilities in the United States[1].
• Children’s Vulnerability: Children are particularly susceptible to sore throats because of their frequent exposure to germs at school and their less mature immune systems. The American Academy of Pediatrics notes[2] that school-aged children experience sore throats about five to seven times a year.
• Seasonal Patterns: The incidence of sore throats is higher during the fall and winter, coinciding with the typical cold and flu season.
• Strep Throat Statistics: According to the CDC, there are several million cases of strep throat each year in the United States. While it can affect all age groups, it is most common in children aged 5 to 15.

Conventional treatments

When it comes to treating a sore throat, conventional medicine offers various approaches depending on the underlying cause and severity of symptoms:

• Pain Relief Medication: Over-the-counter (OTC) pain relievers such as acetaminophen (Tylenol) and ibuprofen (Advil, Motrin) are commonly recommended for relieving sore throat pain. They help reduce inflammation and alleviate discomfort.
• Throat Lozenges and Sprays: Lozenges containing mild anesthetics can provide temporary relief by numbing the throat tissue. Throat sprays with phenol or other anesthetics also offer quick, albeit short-term, relief from sore throat pain.
• Antibiotics: If a sore throat is caused by a bacterial infection like strep throat, doctors typically prescribe antibiotics such as penicillin or amoxicillin. It’s crucial to complete the entire course of antibiotics as prescribed, even if symptoms improve before the medication is finished.
• Increased Fluid Intake: Staying hydrated is key in managing a sore throat. Warm liquids like tea with honey or broth can be soothing, while cold liquids can help numb the throat and ease pain.
• Avoiding Irritants: Smoking and exposure to secondhand smoke can exacerbate throat irritation. Avoiding such irritants is advised to aid recovery.
• Corticosteroids: In severe cases, especially when the sore throat is causing significant swelling or breathing difficulties, doctors may prescribe corticosteroids. However, this is less common and usually reserved for more severe or special cases.

Pay attention!

It’s important to note that while these treatments can relieve symptoms, they do not cure a viral sore throat, which typically resolves on its own within a week.

While Strep Throat can affect all age groups, it is most common in children aged 5 to 15.

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If symptoms persist beyond this period, worsen, or are accompanied by a high fever, difficulty swallowing, or breathing problems, it is advised to seek medical attention. Additionally, antibiotics are ineffective against viral infections and should only be used when a bacterial infection is confirmed.

Alternative and complementary treatments

A wide array of home remedies are available for effectively treating a sore throat. Here are 13 of the most renowned ones:

Saltwater Gargle:

• Gargling with saltwater is an age-old remedy known for alleviating sore throats and reducing phlegm. Salt also possesses antibacterial properties, making it effective against common throat bacteria.
• A 2013 study[3] comparing various flu prevention methods found that saltwater gargling was more effective than flu vaccines in preventing reinfection, particularly in environments with high human contact.
• To prepare, dissolve a flat teaspoon of salt in a glass of hot water, stir, and gargle. This solution can help lessen throat swelling and cleanse it. It’s advised to repeat every 3-4 hours.

Chamomile Tea:

• Chamomile tea has long been used for medicinal purposes, including easing a sore throat due to its natural sedative properties. Acting as an anti-inflammatory and antioxidant,
• studies suggest that inhaling chamomile vapors can alleviate cold symptoms, including sore throat. According to a review article in Molecular Medicine Reports, drinking chamomile tea may help lubricate the throat, potentially preventing hoarseness and pain[4].
• It also boosts the immune system, aiding the body in fighting the infection causing the throat pain.

Honey:

• Honey is a widely recognized traditional remedy for a sore throat. It can be consumed either mixed with tea or on its own.
• Research[5] has shown honey to be more effective in treating sore throat and nocturnal cough than some cough suppressants. Further studies have highlighted honey’s wound-healing properties, suggesting it could expedite the healing of a sore throat.

Peppermint

• Peppermint is often used for freshening breath and combating bad breath, but fewer people know about its ability to soothe sore throats.
• The explanation lies in its active components, including menthol, which aids in phlegm reduction and relieves sore throats and coughs. Additionally, peppermint possesses anti-inflammatory, antiviral, and antibacterial properties that can help speed up recovery.
• A 2013 study discovered[6] that peppermint oil has antimicrobial properties against pathogens entering through the mouth.
• Caution: Essential oils (volatile substances responsible for a plant’s aroma) should not be used without diluting them with a carrier oil, such as almond, olive, or coconut oil. To prepare peppermint oil, mix 5 drops of essential oil with 30 ml of a carrier oil. Note that essential oils should not be ingested.

Marshmallow (Althea officinalis)

• The medicinal marshmallow root contains a mucous substance that can soothe sore throats. Diabetics should consult a doctor before using marshmallow root due to studies indicating a potential drop in blood sugar levels.
• One study reported[7] that an extract containing marshmallow root, along with other natural extracts, helped soothe viral sore throats in children aged 6 to 18. This extract also included chamomile, horsetail, and walnut leaves.
• Usage: Add dried marshmallow root to a cup of boiling water and drink the solution. It’s recommended to consume this two to three times a day.

Viral infections are the predominant cause of sore throats, against which antibiotics are ineffective.

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Garlic:

• Known as a traditional remedy for sore throats and various health conditions, garlic’s antibacterial properties are particularly beneficial. It contains allicin, an organosulfur compound also found in onions, leeks, and chives, known for its infection-fighting abilities.
• Studies[8] have shown that regular consumption of garlic can help prevent colds and viruses. Therefore, it’s advisable to include fresh garlic in your daily diet.

Fenugreek:

• Fenugreek has multiple health benefits, including diabetes management. It can be consumed in various forms: seeds, oil, and tea. The tea, in particular, is an effective traditional remedy for sore throats.
• Research[9] has shown that fenugreek possesses healing properties, reducing pain and combating bacteria and fungi.
• Caution: Pregnant women are advised to avoid fenugreek and should consult a doctor regarding its use.

Baking Soda

• Gargling with baking soda, though less known compared to salt water, is similarly effective for soothing sore throats. It helps destroy bacteria and prevents the growth of fungi and yeast. The US National Cancer Institute (NCI) recommends a gargle made of water, baking soda, and salt to alleviate mouth and throat pain, often as a side effect of cancer treatments.
• Usage: Mix about a quarter teaspoon of baking soda and an eighth of a teaspoon of salt in one cup of warm water. Gargle gently with this solution.
• Frequency: Repeat the gargling every 3-4 hours, depending on the severity of symptoms.

Slippery Elm

• Like the medicinal marshmallow root, slippery elm also contains a mucous substance. When mixed with water, it forms a slippery gel that coats and soothes the throat. While more studies are needed to confirm its effectiveness, the US National Library of Medicine notes that slippery elm may interfere with the absorption of certain medications.
• Preparation: Boil water and pour it over slippery elm powder, stir, and consume. Tablets are also available.

Licorice Root

• Licorice root has been used traditionally in herbal medicine for its soothing and anti-inflammatory properties. It contains glycyrrhizin, which can help reduce swelling and irritation in the throat, providing relief from pain and discomfort. Licorice root is often used in the form of teas, lozenges, or gargles for the relief of sore throat symptoms.
• Recent studies[10] suggest benefits from gargling a licorice root solution.
• Licorice root should be used with caution, especially by individuals with high blood pressure, heart disease, or certain hormonal conditions, as it can have side effects and interact with some medications. Pregnant and breastfeeding women should also avoid its use.

Apple Cider Vinegar

• Apple cider vinegar is known for its antibacterial properties. Research[11] highlights its antimicrobial effects, useful in combating infections. Due to its acidity, it can halt throat phlegm and inhibit bacterial spread.
• Usage: Mix one or two tablespoons of apple cider vinegar in a glass of water, gargle, and sip a bit of the solution.
• Frequency: Repeat once or twice an hour, and ensure to drink plenty of water. Note that apple cider vinegar’s effectiveness varies based on condition severity and individual sensitivity. Consult a doctor for guidance.

Cayenne Pepper

• Historically used in the Wild West for treating gunshot wounds, cayenne pepper is also a natural pain reliever. It contains capsaicin, which blocks pain receptors. A 2015 study[12] suggests cayenne pepper may have antibacterial properties, particularly against Streptococcus A, which causes strep throat.
• Consuming a mixture of cayenne pepper, hot water, and honey can alleviate sore throat symptoms, though there’s no specific research to back this claim. Be aware of the initial burning sensation, especially if there are open sores in the mouth or throat.
• Start with just a few drops of cayenne, as it can be quite intense.

Home Remedies for Sore Throats in Children and Babies:

Dealing with a sore throat in children and babies can be distressing for both the little ones and their concerned parents. It’s important to know that it is rarely an indicator of a dire emergency necessitating immediate medical attention.

However, home remedies for alleviating sore throats in children and babies can differ from those for adults. Here are some helpful strategies:

• Use of Humidifiers: Setting up a humidifier, either warm or cool, in the child’s room can aid in easier breathing and may soothe the sore throat.
• Hydration: Encourage the child to drink fluids regularly. Preferably, avoid sugary juices.
• Honey Caution: Do not administer honey to children under one year old due to the risk of botulism.

Sore throat frequently occurs as a symptom of various illnesses, ranging from viral infections like colds, flu, and COVID-19 to bacterial infections such as strep throat.

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