A sore throat can really throw you off.  It makes everything—from eating and drinking to sleeping and talking—so much harder. What makes it worse is that a sore throat can stem from all kinds of causes, like allergies, the common cold, or even bacterial infections like strep.

 

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Related story: Signs of Strep Throat And How to Combat It

 

Sore Throat Remedies That Work

While the best way to figure out what’s causing your sore throat is a visit to your doctor, sometimes that’s easier said than done. There are at home remedies that you can try during times when you’re just too busy to consult a doctor. 

1. Warm saltwater gargle: Gargling with warm salt water can reduce swelling and ease discomfort. Mix 1/2 teaspoon of salt in a glass of warm water and gargle several times a day. This helps kill bacteria and loosen mucus.

2. Honey and warm tea: Honey has natural antibacterial properties that can soothe the throat. Add a spoonful of honey to a warm herbal tea (like chamomile or ginger), which can also help reduce inflammation and provide a calming effect.

3. Ginger tea: Ginger has anti-inflammatory and antibacterial properties. Boil fresh ginger slices in water to make tea, and add honey for extra relief. This can help reduce pain and fight the underlying cause of the sore throat.

4. Apple cider vinegar and water: Mix a tablespoon of apple cider vinegar in a glass of warm water and drink it slowly. It has antimicrobial properties that may help clear infections causing the sore throat. You can also add honey to improve the taste.

5. Herbal teas: Herbal teas like chamomile, licorice root, or peppermint tea have anti-inflammatory and soothing effects. They can help keep you hydrated while providing comfort to a sore throat. Add a squeeze of lemon or honey for added benefits.

6. Stay hydrated: Drinking plenty of fluids keeps the throat moist and can help flush out infections. Warm broths, herbal teas, and plain water are great choices. Avoid caffeine and alcohol, which can cause dehydration.

7. Humidifier or steam: Keeping the air moist with a humidifier or inhaling steam from a bowl of hot water can ease dryness and irritation in your throat, especially if it is caused by dry air or allergies. This can also help loosen congestion.

 

Related story: 7 Ways You Can Avoid Getting A Cold

 

Things to Avoid That Irritate Your Throat

Avoiding these irritants can help speed up your recovery and reduce throat discomfort.

• Spicy foods: Spicy ingredients like chili, cayenne pepper, and hot sauces can irritate an already inflamed throat, increasing discomfort and burning sensations.
• Acidic foods and drinks: Acidic items like vinegar, tomato-based foods, and alcohol can aggravate throat irritation.
• Smoking and secondhand smoke: Smoking or being around smoke can dry out and irritate the throat even more, slowing down the healing process and potentially worsening the pain.
• Dry air: Breathing in dry air, especially in cold weather or heated rooms, can further dry out the throat, making it harder for it to heal.
• Caffeine and alcohol: Both caffeine and alcohol can lead to dehydration, which may worsen throat irritation. Stay hydrated with water and soothing, non-caffeinated beverages instead.
• Shouting or overusing your voice: Talking too much or shouting can strain the vocal cords and worsen throat discomfort. Try to rest your voice as much as possible to help your throat recover faster.

 

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Taking care of a sore throat requires a little bit of attention to what you eat, drink, and breathe. By avoiding common irritants and adopting soothing home remedies, you can help reduce discomfort and speed up recovery. Remember to stay hydrated, rest your voice, and create a moist environment for your throat to heal. If your symptoms persist or worsen, it’s important to consult a healthcare professional to rule out more serious conditions. With the right care, you’ll be back to feeling like yourself in no time!

 

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