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Holistic Sore Throat Remedies for Quick Recovery

5 Mins read
Benefits of Raisin Water

Hey there, folks!

Have you ever wondered why your throat feels scratchy and irritated, especially after a day in the city? Well, it turns out that our bustling urban areas aren’t just filled with tall buildings and noisy streets but also something less noticeable – air pollution.

Have you also got a scratchy throat that just won’t quit? 

No worries, we’ve got your back with simple, feel-good solutions. We have curated easy tips that might make you go, “Why didn’t I think of that before?”

There are no fancy words or confusing jargon – just simple tips that could make you feel better in no time.

We’re here to spill the beans on teas, honey, and other everyday things hanging out in your kitchen, waiting to rescue your throat. So just stick around, and let’s make that scratchiness go away.

Remedies to Treat Sore Throat

1. Stay Hydrated:

To relieve discomfort and moisten your throat, consume lots of liquids, such as warm broths, herbal teas, or water. There are numerous types of teas that you can consume to get relief from sore throat. Such as;

  • Peppermint Tea:

Peppermint contains menthol that provides a cooling sensation. It can help numb and soothe the throat, relieving irritation. Peppermint has mild anti-inflammatory properties that may help reduce inflammation in the throat.

Peppermint Tea

  • Ginger Tea:

Ginger is well-known for its anti-inflammatory properties that can help reduce inflammation and soothe the irritation in the throat. Moreover, you can add lemon and honey to enhance the flavour and bring additional benefits. Honey is known for its antimicrobial properties, and lemon provides vitamin C, which can support the immune system.


  • Chamomile Tea:

Chamomile has natural, relaxing, and calming effects. It can help ease tension in the throat muscles and promote overall relaxation. Chamomile also has anti-inflammatory properties that contribute to its soothing effects on the throat.

cup of chamomile tea with chamomile flowers

  • Licorice Root Tea:

Licorice root is believed to have demulcent properties. It covers the throat with a soothing film and relieves irritation. While it can be beneficial, it’s important not to overdo it, especially for individuals with health concerns like high blood pressure.

Licorice Root Tea:

  • Honey and Lemon Tea:

Because of its antibacterial qualities, honey may help fight against bacteria. Moreover, it has a coating effect that eases throat discomfort. Lemon adds a dose of vitamin C, which is known for its immune-boosting properties.

Honey and Lemon Tea

These teas work in different ways to reduce throat discomfort, whether through numbing sensations, reducing inflammation, or providing soothing effects. Choosing the ones you enjoy and suit your preferences is essential while remaining mindful of health considerations.

Similarly, you can consume different warm broths according to your health preferences. Here are some common warm broths that reduce sore throat discomfort.

  • Chicken Broth: Chicken broth is not only nourishing but also provides hydration. The warmth can be soothing, and the broth is easy to swallow.

  • Vegetable Broth: Like chicken broth, vegetable broth is a good option for providing hydration and nutrients. It’s particularly suitable for individuals who prefer a plant-based diet.

2. Gargle with Saltwater:

Gargle with a mixture made from a teaspoon of salt and warm water. According to the American Osteopathic Association, it can reduce discomfort and swelling.

3. Use Honey:

Add honey to your tea or warm water. It has natural antibacterial properties and can provide relief for a sore throat.

4. Suck on Throat Lozenges or Hard Candy:

Opt for lozenges (small, medicated candies or tablets typically used to soothe a sore throat or relieve coughing.) or candies with ingredients like menthol or honey to help coat and soothe your throat.

5. Humidify the Air:

Use a humidifier in your room, especially during the night. Moist air can prevent your throat from drying out and ease irritation.

6. Take Over-the-Counter Pain Relievers:

Inflammation and pain can be lessened with over-the-counter medications like ibuprofen or acetaminophen. However, don’t exceed the suggested dosage.

7. Rest Your Voice:

Try not to strain your vocal cords. Surprisingly, whispering can sometimes be more strenuous than speaking gently.

8. Warm Saltwater Gargle with Apple Cider Vinegar:

Mix warm water, salt, and a splash of apple cider vinegar for an extra soothing gargle.

9. Chew on Garlic:

Raw garlic has antimicrobial properties. Chew a small piece or add it to your food for potential health benefits.

10. Steam Inhalation:

Breathe in the steam from a hot water bowl because steam inhalation helps a sore throat by adding moisture and soothing the irritation. Additionally, breathing in warm, humid air can reduce inflammation and promote healing. 

11. Throat Sprays or Mists:

Over-the-counter throat sprays or soothing mists can also temporarily relieve the throat.

12. Avoid Irritants:

Avoid smoke, strong odours, and other irritants that can aggravate your sore throat.

So, these are some easy remedies to relieve sore throat if you have mild symptoms. However, if symptoms persist or worsen even after trying these remedies, consult a physician immediately.

Frequently Asked Questions

What causes a sore throat?

Numerous factors can lead to sore throats. Viral infections, such as the common cold or flu, are the primary causes. Bacterial infections, particularly (streptococcal) bacteria, cause strep throat. It can also lead to throat discomfort. Other causes include irritants like smoke or pollutants, allergies, dry air, and, in some cases, gastroesophageal reflux disease (GERD). Occasionally, a sore throat may signal more severe conditions. 

Is a sore throat a sign of a severe illness?

Not always. Sore throats are commonly caused by viral infections like the flu or the common cold and often resolve independently. However, a persistent or severe sore throat could be a symptom of various conditions, including strep throat or, in rare cases, more severe illnesses if your sore throat is accompanied by high fever, difficulty breathing, persistent pain, or other concerning symptoms.

When should I see a doctor for a sore throat?

If you experience a severe sore throat that lasts longer than a week or have symptoms like high fever, difficulty breathing, or persistent earache, it’s advisable to see a doctor. Additionally, seeking medical advice is crucial if you suspect difficulty swallowing throat or have worsening symptoms. See a doctor immediately for an accurate diagnosis and advice on the best option for action.

How is a sore throat diagnosed?

To diagnose the sore throat, the doctor may ask about your symptoms and how long you’ve felt unwell. Then, they check your throat and neck during a physical exam. If it might be a bacterial infection like strep throat, they might use a swab or a quick test. Blood tests can also help spot signs of infection. In rare cases, they suggest an X-ray to get a closer look. The goal is to find the cause and recommend the proper treatment. Always talk to your doctor for the best advice based on your situation.

How long does a typical sore throat last?

The duration of a typical sore throat can vary, influenced by factors such as the underlying cause and an individual’s overall health. Generally, most sore throats result from viral infections and resolve independently within approximately one week to ten days. However, this timeline is not one-size-fits-all, as variations can occur based on the specific virus causing the infection, environmental factors, and any additional irritants or allergens.


In conclusion, exploring natural remedies can be beneficial when dealing with a sore throat. From warm teas to throat gargles, there are various options to find relief. Staying hydrated, getting adequate rest, and seeking professional advice if symptoms persist are crucial. In addition, adopting a holistic approach to care can contribute to a faster recovery. Incorporate these simple remedies into your routine for a swifter return to throat health. 

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About author
Hello, I am Naveen, a versatile freelance content writer. My journey led me through various niches, but health writing is where my heart is. I aim to create content that empowers and informs my readers about their health choices. When I am not writing, you will find me busy exploring new skills. Follow me on LinkedIn
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