Proven Ways to Treat a Sore Throat (and Internet Myths That Don’t Actually Work)
A sore throat isn’t the end of the world, but when you feel scratchy and sore when you swallow, you’re probably looking for relief beyond an endless stream of cough drops. What other evidence-based home methods can be used to relieve pain?
It can be difficult to determine the exact cause of a sore throat, which can be due to dry air, allergies, or a bacterial or viral infection, although viral infections (such as colds and flu) are the most common cause of sore throats. (More reasons to wear a high quality mask when you’re out and about). A sore throat should go away in three to four days, but in the meantime, there are reliable home remedies that will help get rid of the pain quickly.
Note. These tips are intended to relieve symptoms and are not intended to fight a bacterial or viral infection.
Salt water rinse
This solution isn’t as fast acting as some of the options below, but it’s the best first step to try and fix the problem for long-term relief. Gargling with warm salt water has been widely proven to reduce inflammation and soothe the throat.
Here’s how to do it:
- Mix 1/4 to 1/2 teaspoon of table salt with eight ounces of warm water.
- Stir until the salt dissolves.
- Gargle it for a few seconds and spit it out.
Repeat gargling with salt several times a day to relieve symptoms.
Optional: Add 1/4 teaspoon of baking soda for extra inflammation protection .
Steam and humidity
While dry air is bad for your sinuses, steam provides much-needed moisture to your airways. Take a very hot steam shower or run a humidifier at night to prevent and soothe a sore throat.
Lollipops (or lozenges)
Throat lozenges are what everyone needs when it comes to pain relief, and for good reason. Look for lozenges that contain menthol, which acts as a mild anesthetic. If all you have on hand is lozenges, they can also help stimulate saliva production and provide the moisture your throat needs right now.
Hot drinks
Warm liquids, such as tea or soup, thin mucus, reduce congestion, and make it easier to swallow if you have a sore throat. The warm temperature provides relief, so don’t worry about choosing between chamomile and peppermint tea.
Cold drinks
On the other hand, sometimes you want the stunning effect of something very cold. Instead of tea, try sucking on popsicles or ice cubes.
Honey
Honey is a proven method for coating and soothing the throat. Onestudy even found honey to be more effective in controlling nighttime coughs than regular cough suppressants. Add honey to your tea or mix a tablespoon or two with a glass of warm water.
Relaxation
Sleep is the key to recovery from any infection that may be causing a sore throat in the first place. While you’re resting, keep your head elevated so you can breathe easier if you’re also overworked.
Less than scientifically proven remedies
The following methods for soothing a sore throat are widely shared on the Internet, but are not necessarily scientifically proven. Some may even do more harm than good:
- Lemon. While many people swear by lemon tea (or lemons in a delicious hot toddy), acids are a risky business when it comes to sore throats.
- Garlic. Garlic has antibacterial properties, but the advice to chew raw garlic cloves isn’t entirely backed by research.
- Spicy sauce. This advice goes back to Penn Medicine ‘s argument that the capsaicin in peppers can fight inflammation and relieve pain. However, the risks may outweigh the benefits if you add hot sauce to an already irritated throat.
What to Avoid
The following guidelines are also recommended all over the web, but you might want to rethink giving them a try:
- Apple vinegar. Even though it has some antibacterial properties, it does not have the superpowers that many online sources claim.
- Essential oils. Despite the hype, essential oils are often snake oils. Most need more research to prove their effectiveness and reliability as well as safety.
When to See a Doctor
The Mayo Clinic recommends seeing a doctor if a sore throat lasts longer than a week and is accompanied by any of the following symptoms:
- Labored breathing
- Difficulty opening your mouth
- Joint pain
- Ear ache
- Rash
- Fever above 101 F (38.3 C)
- Blood in saliva or sputum
- Frequently recurring sore throat
- Bump on your neck
- Hoarseness lasting more than two weeks
- Swelling in the neck or face
Otherwise, although antibiotics are not usually prescribed for a sore throat, you can try an over-the-counter pain reliever.
Finally, if you’re looking for tea recommendations, I swear by ginger turmeric. It will soothe your sore throat and soothe your soul.