What's your go-to treatment for a sore throat?
We totally understand that sore throat symptoms can be rough.Your saliva goes down like sandpaper, every cough makes you wince, and the only thing you can think about is making that lump in the back of your throat go away.
But to ease the pain, you need to understand what’s causing your sore throat in the first place: dry air, smoking, acid reflux, viral infections like the flu, and bacterial infections like strep can all lead to a sore throat.
The good news: Sipping warm tea and sucking on cough drops or zinc lozenges can usually soothe the throat irritation and inflammation that are causing your agony, says Brett Comer, MD, a head and neck surgeon at the University of Kentucky College of Medicine. Still, some of your favorite home remedies may just be masking the pain—not actually resolving it.
If you really want to get rid of a sore throat, reach for these best home cures next time you’re feeling achy.
Gargle with salt water—but steer clear of apple cider vinegar
Salt water is a great home remedy for sore throat, as it can reduce swelling and calm inflammation and irritation. It may also help draw infections or irritants to the surface of your throat, where your body is better able to deal with them. Dissolve ¼ to ½ teaspoon of salt in eight ounces of warm water and gargle every hour or two, advises Mia Finkelston, MD, a Maryland-based family physician who also treats patients via LiveHealth Online.
While you may have heard that gargling with apple cider vinegar has a similar effect, you should probably steer clear of this tactic for now, says Dr. Comer. “There is little doubt that apple cider vinegar has antibacterial and possibly antifungal properties in lab studies, but whether or not this translates into helping viral or bacterial sore throats is unknown,” he explains. “Additionally, there are potential significant issues to extended use of vinegar with the tooth enamel—vinegar is acidic, and repeated use can damage tooth enamel.”
Drink extra-cold liquids
Those first few swallows may not be pleasant. But just as icing a sprained ankle can dull the pain and prevent swelling, drinking icy liquids can both numb your throat and calm some of the inflammation that’s causing you pain, Dr. Finkelston says.
Suck on an ice pop
If you get sick of downing ice water, a popsicle can be just as effective at fighting off the inflammation in your throat. Just be sure to steer clear of citrus flavors which can trigger acid reflux and in turn, worsen your symptoms.
Invest in a humidifier
Dry air can irritate a sore throat, prolonging your recovery time. Taking a steamy shower or using a humidifier can bring moisture back into the air, thus relieving any discomfort. Just be sure to clean your humidifier before turning it on. Left neglected, a humidifier’s water tank can breed bacteria and fungi, which then get pumped into the air, according to a U.S. Consumer Product Safety Commission (CPSP) safety alert. While this may not make your throat feel any worse, it could cause flu-like symptoms or exacerbate allergies or asthma.
Skip acidic foods
Acid reflux, when acids leak out of the stomach into the throat, is a common cause of a sore throat, Dr. Comer says. That means anything you do to stoke acid reflux could prolong or worsen a sore throat. For that reason, Dr. Comer recommends avoiding soda, fried foods, and citrus fruits like oranges and lemons. Also, skip food altogether for an hour before bed. Eating before you lie down can promote reflux, experts warn.
Swallow antacids
If you think reflux is to blame for your sore throat, taking antacids or other reflux meds could help relieve pain, Dr. Finkelston says. As a first-line treatment, try an over-the-counter antacid such as Tums or Mylanta.
Sip turmeric tea
Turmeric is the trendy spice you should definitely be adding to your diet. While some of its benefits—including its potential to prevent cancer or brain diseases—require more study, its anti-inflammatory powers are well-established and may help get rid of your sore throat, Dr. Finkelston says. Add a few dashes to your tea or salt-water gargle.
Coat your throat with honey
There’s a reason honey is a popular ingredient in cough medicine and teas: it has antibacterial properties, coats your throat to reduce irritation, and adds much needed sweetness to your cup. Simply add a tablespoon to warm water or tea and sip away until you feel your symptoms ease up.
Pop this pill
Ibuprofen can help put a stop to the coughing and throat-clearing that prevents your sore throat from healing, Dr. Finkelston says. Just be sure to take your ibuprofen with food, and follow the dosing instructions on the label.
Try a nasal decongestant
If part of the reason you’re breathing through your mouth is because your nose is clogged, use an over-the-counter medicated decongestant nasal spray or drops to open up airways, such as Afrin or Neo-Synephrine. But you should limit use to a day or two.
Give your voice a rest
If you developed a sore throat after yelling and cheering at a concert or sporting event, you likely strained your vocal cords. The best treatment for any overworked muscle is rest. That doesn’t mean you should whisper, though. This actually strains your voice more than speaking. Instead, try talking at a lower volume than usual until the hoarseness and soreness subside.
Toss your toothbrush
Believe it or not, your toothbrush may be perpetuating—or even causing—your sore throat. Bacteria collect on the bristles, and any injury to the gums during brushing injects these germs into your system. As soon as you start feeling ill, throw away your toothbrush. Often that’s enough to stop the illness in its tracks. If you do get sick, replace your brush again when you start to feel better and when you feel completely well. That keeps you from reinfecting yourself.
Alleviate your allergies
Airborne allergies, such as pollen, indoor molds, or dust mites, can cause chronic low-grade throat inflammation. To start, try taking a non-drowsy over-the-counter allergy medication containing cetirizine hydrochloride, such as Zyrtec or Claritin.
Take time to recharge
If you’re super stressed and worn out, your body’s immune system will have a harder time with the recovery process—so get some rest! Time in bed or away from life’s usual stressors—like work, taking care of the kids, and cleaning up the house—can help recharge your immune system, Dr. Finkelston says. Aim for at least 7 to 9 hours of sleep per night.
Do you need to go to the doctor?
Strep throat is an extremely painful bacterial infection that may come on suddenly. Fortunately, the vast majority of bacterial infections, including strep, generally respond well to one course of an appropriate antibiotic. Because sore throats can have so many causes, some symptoms need to be evaluated by a doctor. These include:
- Severe, prolonged, or recurrent sore throats
- Difficulty breathing, swallowing, or opening the mouth
- Joint pains, earache, or a lump in the neck
- Rash or a fever above 101°F
- Hoarseness lasting 2 weeks or longer
- White patches on your throat (look with a flashlight)
- Blood in saliva or phlegm
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