Lots of us grew up with abuelas and mamis who used natural remedies to help us feel better when we came down with colds, flus, or sore throats. Those natural remedies have been passed down from generation to generation, and many of them also have a long history of being used in traditional medicine. They’ve stood the test of time because, although science hasn’t always been able to figure out the how or why of it, they really do seem to work and help us feel better faster. When something like a natural remedy for a sore throat helps you feel better time and time again, then the next time you get a sore throat, you’re going to use it again. It's really the first defense when you start to feel unwell, since many natural remedies use things you already have at home.
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We’ve gathered some go-to natural remedies to soothe a sore throat so that you can stock up on ingredients and have them on hand the next time you or your little ones start to feel that scratchy throat coming on. Keep in mind that these remedies are not a substitute for medical attention. You should always check with your doctor to make sure that your sore throat isn’t being caused by something serious. If your physician tells you that what you have is simply a sore throat and nothing else, then try out these remedies.
Ice water can reduce inflammation.
Although most people think of warm liquids as a way to soothe a sore throat—which, of course, they do—ice-cold liquids can actually help as well. Discomfort from a sore throat is a result of inflammation, and cold reduces inflammation. It's just like icing a sore muscle.
Sip on some licorice root tea.
The licorice plant has a long history of use in traditional medicine. It shares qualities with aspirin that may help lessen pain from a sore throat. You can buy licorice root tea online or at many stores. It’s naturally sweet, so you might not even want to sweeten it, but if you do, you could add some honey to it.
Honey can help in lots of ways.
Not only does honey have natural anti-inflammatory, antioxidant, and antimicrobial effects, it also tastes great and makes other not-so-great tasting remedies taste better. For example, maybe you’re having some tea to soothe your sore throat, but you’re not a tea person. Well, honey will help the tea taste better while also helping to soothe your throat along with the tea.
Make yourself a warm glass of lemon water.
Lemon water has many health benefits, and it is full of vitamin C and antioxidants to keep you healthy or nurse you back to health. Some people drink it every day. It’s definitely something you should add to your fluid rotation when your throat is feeling not so great. To make it, squeeze about half a lemon into a glass of warm water.
Add ginger root tea to the mix.
Ginger is known for its antibacterial and anti-inflammatory properties that may be able to soothe a sore throat. You can buy ginger tea at just about any grocery store, but you can also make your own ginger tea by boiling fresh ginger root. Add honey to it for some added sweetness and soothing power.
Have a spoonful of coconut oil.
Coconut oil is believed to help reduce inflammation and fight infections. It can also soothe your throat because it helps keep your mucous membranes from drying out. You probably don’t want to gulp a spoonful of coconut oil, so think about mixing it into a cup of tea, or a bowl of soup.
Cinnamon to the rescue!
Cinnamon is used in traditional medicine to fight colds, flus, and—you guessed it—sore throats. It’s rich in antioxidants and also has antibacterial properties. Antioxidants are believed to protect healthy cells from disease. You can buy cinnamon tea, or you can make it yourself from cinnamon sticks.
Gargle with salt water.
A salt water gargle is a pretty well-known remedy for sore throats. The salt helps bring down swelling in the throat by drawing out the water that has accumulated in your throat tissue. It might also kill bacteria that’s set up camp. All you have to do is dissolve 1 teaspoon of salt in a cup of warm water and gargle for 15 to 30 seconds. Remember, you are gargling—don’t swallow the salt water; spit it out once you are done. Repeat the process every half hour or so.
Add some baking soda to your salt water gargle.
Why add baking soda to your salt water gargle? Well, baking soda can help inhibit the growth of yeast and fungi. Add about 1/4 teaspoon to your salt water gargle to see if it helps you. You don’t have to add it to every salt water gargle. Maybe every third one or so.
Stock up on herbal lozenges.
There are many, many herbal lozenges to choose from online and in stores. Make sure you have some on hand before there are any signs of a sore throat. Sucking on a herbal throat lozenge helps because they contain ingredients that keep your throat lubricated.
Chamomile tea is abuela-approved.
Abuelas everywhere swear by chamomile tea. It has soothing properties that help calm nerves and promote a restful sleep. There have also been studies that found chamomile may help fight infection and soothe pain. Stock up on chamomile tea. You’ll be happy to have it when you need it.
Peppermint tea is another great tea option.
Peppermint tea has compounds that help bring down swelling. It’s easy to find peppermint tea online or in stores, but you can also make it from fresh peppermint leaves. You can even make a tea cocktail out of chamomile, ginger, and peppermint tea. They go well together.
Apple cider vinegar is also something you want to have ready to go.
It never hurts to have apple cider vinegar at home. It’s used in lots of traditional medicinal remedies. You can even use it to rinse your hair. The acetic acid in apple cider vinegar helps fight bacteria. To use it on your sore throat, you could gargle with it and then spit it out, or you could also mix 1 tablespoon of it in a cup of warm water and drink it.
Garlic helps fight off infections.
Garlic contains allicin, which fights off infection. Some people take daily garlic supplements to keep colds away. You can add fresh garlic to your meals to help you stay healthy or to help fight off what ails you. If your throat is sore, you could try sucking on a piece of garlic or making a tea out of it.
Use cayenne pepper or hot sauce to block pain.
Cayenne pepper has capsaicin, which is a natural pain blocker. Try drinking a bit of cayenne mixed with warm water and honey. Keep in mind that you will notice the burn at first because cayenne is spicy—that’s normal. Don't use cayenne if you have any open sores in your mouth or throat because it can irritate the wounds.
Keep drinking lots and lots of fluids.
Hydrate, hydrate, hydrate. When you have a sore throat, the last thing you want to be doing is constantly swallowing, but you need to stay hydrated in order for your body to heal itself. Drink lots of water and tea. Stick to room temperature or warmer so it’s easier to swallow.
