An uncomfortable sore throat can be extremely distressing and make swallowing and talking difficult, leading to symptoms like difficulty swallowing or speaking. Instead of turning to cough syrups or lozenges as quick fixes, try these natural solutions instead to soothe your throat.
Salt water can help ease sore throats by drawing infections or irritations to the surface so your body can fight them off more effectively. Simply dissolve one teaspoon of salt in 8 ounces of warm water and gargle every hour or two for best results.
Slippery Elm
Slippery Elm (Ulmus rubra) is an evergreen tree native to North America and Canada that contains mucilage that forms a soothing gel in its inner bark that coats both throats and mouths, soothing any inflammation or soreness that might develop from harsh weather conditions.
Mucilage can be found in herbal teas and cough drops to soothe irritated tissues while relieving inflammation and suppressing coughing. Furthermore, its natural anti-inflammatory and antioxidant properties make it a highly desirable ingredient.
Slippery elm can provide soothing effects while simultaneously relieving symptoms associated with IBD (inflammatory bowel disease, including ulcerative colitis and Crohn’s disease) by stimulating nerves in the digestive tract to produce more mucus production.
Slippery elm can interact with certain medications and supplements, so it is recommended to speak to your healthcare provider prior to using it. Slippery elm should be taken at least two hours prior to other herbs or medications being taken orally.
Marshmallow
Marshmallows may not make you as well-known on lifestyle blogs as salt water and honey do; but when your throat starts feeling itchy, there’s nothing quite as satisfying than sinking your teeth into these fluffy white confections cooked over an open campfire or dunked in hot chocolate dipped marshmallow plant (Althea officinalis – not the confections themselves!) which contain mucilage that soothes throat and stomach irritation.
This legendary plant-based remedy coats mucous membranes throughout the body to reduce inflammation, relieve heartburn, and alleviate diarrhea (6). Furthermore, its soothing mucilage soothes gut linings to protect from leaky gut syndrome (7).
Find herbal marshmallow root lozenges at natural grocery stores or make your own to keep handy for when your throat itches. Slippery elm and myrrh, cypress and frankincense essential oils may also work well for these lozenges.
Peppermint
Peppermint oil is one of the best natural remedies for sore throats, soothing away any associated discomfort while working to reduce swelling in the throat and provide cooling sensation. Furthermore, its menthol content creates a cooling effect and has a soothing impact on the body.
Essential oils are extracted through distillation from various plant leaves, flowers or roots and contain many of their original medicinal properties. Juniper berry oil can be used to combat bacterial infections in respiratory health while Eucalyptus oil can help alleviate congestion relief for over-the-counter cough and cold medications.
Cinnamon can help ease throat discomfort; try drinking cinnamon tea or adding a pinch to your favorite warm beverage. Lozenges containing menthol may also provide relief from throat discomfort.
Ice
When experiencing sore throat pain, it’s essential that you take steps to alleviate its severity and promote healing. Sore throats may be due to either bacterial infections like Strep throat or viral ones like Cold.
Staying hydrated is one of the best things you can do to soothe a sore throat, as this helps your body produce mucus and saliva that will lubricate and soothe the throat, relieving any irritation.
Ice cream and other cold foods can provide relief from throat discomfort. Try to steer clear of those containing added ingredients like nuts or chocolate chips as these could aggravate it further. Lidocaine throat sprays or lozenges may also be effective at relieving throat pain; such medications can typically be found at pharmacies.
Apple Cider Vinegar
Apple cider vinegar contains acetic acid, an antibacterial component with antiseptic properties, which can help soothe sore throat pain. It may also loosen mucus secretions and promote sinus drainage, so mixing one tablespoon of apple cider vinegar and salt with warm water to gargle several times daily should provide relief. Honey may provide additional comfort; however, for children under one it should be avoided due to potential germs it contains that could make them sick.
Lemon has vitamin C and antioxidant properties to soothe sore throats, while drinking lemon juice stimulates salivation production to ease throat irritation. Chamomile tea offers anti-inflammatory and analgesic relief for sore throats; Licorice root provides soothing properties as a gargle that may also provide comforting relief from soreness.