Health and Me

Itisha Arya

Sore Throat Relief At Home: 7 Remedies That Actually Help

sore throat relief

Waking up with a sore, scratchy throat can feel like a dry-air problem, especially during colder months. In reality, it is often one of the first signs that your immune system has started responding to a viral infection.

<h2>What Can Cause Throat Discomfort?</h2>

Throat discomfort is often the earliest symptom because viruses tend to attach themselves to this area first, explained Benjamin C. Tweel, an assistant professor of otolaryngology at the Icahn School of Medicine at Mount Sinai, as per The Washington Post.

“The virus enters the cells that line the throat, which likely triggers an inflammatory response from the immune system,” said Tweel, who also serves as medical director for the department of otolaryngology at Mount Sinai Health System. Once the body detects the virus, lymphatic tissue at the back of the nose and throat becomes swollen and inflamed, leading to pain, experts noted.

“Sometimes your body manages to fight it off before it turns into anything major,” Mock said. In other cases, familiar upper respiratory symptoms soon follow, such as a runny nose, nasal congestion and coughing.

Don't Miss: <a href="https://www.healthandme.com/health-wellness/flu-shot-will-getting-vaccinated-twice-this-year-boost-immunity-article-153338410" data-type="tilCustomLink" target="_blank">Flu Shot: Will Getting Vaccinated Twice This Year Boost Immunity?</a>

According to the Centers for Disease Control and Prevention, throat pain linked to an upper respiratory infection usually improves within about a week. Over-the-counter pain relievers like ibuprofen or naproxen can help ease discomfort and may be more effective than acetaminophen because they reduce both pain and inflammation, Tweel said. Alongside medication, certain home remedies may also provide relief. Here are some options worth trying.

Gargling with salt water has long been recommended for sore throats, and limited research suggests it may help. A small randomized controlled trial published in 2019 in the Journal of Complementary and Alternative Medical Research found that people with nonbacterial sore throats who used saltwater gargles reported less pain and less difficulty swallowing after one week compared with those who used a thymol-based antiseptic mouthwash.

Salt may help by reducing swelling in throat tissue, said Cameron Wick, an otologist and neurotologist at University Hospitals. “This is basic osmosis,” he explained. “Some of the fluid inside the throat tissue moves into the salt solution, which can lessen inflammation.” Saltwater gargling may also help clear away debris and viral particles, Tweel added.

While the evidence is limited, saline gargles are unlikely to cause harm, Mock said. “It might offer a small benefit, and it is generally safe.” Wick recommends mixing 1 teaspoon of salt into 8 ounces of warm water. Saltwater rinses may also help with thick mucus, nasal congestion or allergy symptoms. Wick said over-the-counter saline sprays or nasal irrigation devices can help clear nasal passages, improve breathing, hydrate tissues and reduce swelling.

Don't Miss: <a href="https://www.healthandme.com/health-news/adenovirus-cases-rise-in-uk-health-authorities-on-alert-article-153348884" data-type="tilCustomLink" target="_blank">Adenovirus Cases Rise In UK, Health Authorities On Alert</a>

When using nasal irrigation devices, only distilled, sterile or boiled and cooled water should be used. Tap water can contain microorganisms that are unsafe if they enter the sinuses.

Honey is known for its antibacterial properties, Wick said, and its thick texture can coat and protect irritated throat tissue. “It feels soothing on mucosal surfaces,” he explained. By forming a barrier, honey may reduce irritation from air, liquids and swallowing.

Some research supports honey for easing symptoms of upper respiratory infections, including sore throat and cough. A small study published in 2023 found that gargling with a mixture of honey and water helped reduce throat pain after tonsillectomy surgery.

Honey can also be helpful for children over the age of 1 who have sore throats or coughs. The American Academy of Pediatrics recommends honey over many over-the-counter cold medicines for young children, as those products offer limited benefit. “For kids older than 1, a teaspoon of honey or honey mixed into warm liquid can help soothe the throat and improve sleep,” Mock said. Honey should never be given to infants under 12 months due to the risk of infant botulism.

Warm tea can feel comforting on a sore throat, but not all teas are ideal during an infection. “Stick to non-caffeinated options,” Wick advised. Black teas and other strong, tannin-rich teas often contain caffeine, which can increase urine output and contribute to dehydration.

There is limited research on herbal teas for throat pain, but chamomile, ginger and turmeric are commonly recommended, Wick said.

Adding honey and lemon can enhance tea’s soothing effects. Lemon provides vitamin C, which supports immune function, and stimulates saliva production, Wick explained. Increased saliva can help thin mucus and support the many small glands beneath the throat’s surface, making it easier for the body to manage congestion.

If tea is not your preference, other warm drinks such as warm water, vegetable broth, bone broth or soup may provide similar comfort. “Warm liquids have a calming effect,” Wick said.

These beverages may also encourage better hydration, which is important for recovery. “Staying hydrated is one of the most helpful things you can do for a sore throat,” Tweel said. Dryness tends to worsen throat pain. Soup can also be soothing, as long as it does not contain ingredients that irritate the throat, Mock added.

Some people find relief from cold items like ice chips or ice pops, especially when throat pain is more intense, Wick said. After tonsil removal surgery, children are often encouraged to eat ice cream or popsicles because cold temperatures can calm pain-sensitive nerve endings.

There is little research specifically on cold foods for sore throats caused by infections, but cooling therapies have been shown to reduce throat discomfort after medical procedures such as surgery or intubation.

Dry air can worsen irritation in the nose, mouth and throat. “This helps explain why people often feel worse after flying,” Tweel said. A cool-mist humidifier or vaporizer can reduce dryness and ease scratchiness.

However, these devices must be cleaned carefully. “I personally avoid them because proper sanitation can be difficult,” Tweel said. Mold and bacteria can grow in humidifiers, and inhaling contaminated mist may increase the risk of illness.

The CDC advises cleaning humidifiers according to manufacturer guidelines, emptying water tanks daily, and using distilled or boiled and cooled water to reduce microbial growth.

If maintaining a humidifier feels overwhelming, steam from a hot shower or from a cup of hot tea or boiling water may offer similar benefits, Tweel said.

For adults, lozenges or cough drops can stimulate saliva production, which helps combat dryness, Tweel said. “A lot of throat soreness comes from being dry or dehydrated,” he explained. Increasing moisture can make a noticeable difference.

There are many lozenge options available, and choosing what feels soothing is reasonable. Some people prefer lozenges with menthol or eucalyptus for their cooling sensation. Lozenges and cough drops should not be given to children under 4 years old due to choking risks.

<h2>When To See Your Doctor For A Sore Throat</h2>

Most sore throats improve after a few days, Mock said, often followed by nasal symptoms and then a chest cough. “That pattern is typical for a viral upper respiratory infection,” she said. As long as symptoms are improving and not worsening, the illness usually resolves within one to two weeks.

Medical care may be needed in certain situations. You should contact your primary care provider if throat pain is accompanied by fever, severe pain, difficulty breathing or swallowing, white patches at the back of the throat, or noticeable differences in tonsil size, Wick said. These signs may point to a bacterial infection such as strep throat, which may require antibiotics.

Persistent throat pain should also be evaluated. “A severe sore throat lasting more than seven days is not normal,” Mock said. “By that point, it should be improving.”

Health Conditions A-Z

health

sore throat home remedy

what is good for sore throat home remedy

infant sore throat home remedy

best sore throat home remedy

cough and sore throat home remedy

dry cough sore throat home remedy

sore throat home remedy for kids

runny nose sore throat home remedy

how to cure sore throat home remedy

painful sore throat home remedy

Taking Tramadol? Scientists Warn It May Cause More Harm Than Relief

Flu Shot: Will Getting Vaccinated Twice This Year Boost Immunity?

Health & Wellness

8 Sit-Up Variations to Strengthen Your Core and Build Stability

Benefits Of Ayurvedic Health Supplement Ashwagandha

9 Anti-Inflammatory Breakfast Options You Should Try

5 Foods You Should Avoid For PCOS, Says Gynecologist

Love Sitting With Your Legs Crossed? Here’s You Should Avoid It

6 Daily Foods That Are Secretly Increasing Your Calories

9 Brain Boosters You Should Do Everyday

Hip Exercises That Will Keep You Flexible As You Age

9 Leg Exercises Office Workers’ Should Do At Home

Benefits of Having Herbal Tea Every Morning

9 Daily Habits That Boost Your Brain Power

Lower-Body Exercises That Are Game-Changers

How Drinking Apple Cider Vinegar Helps You

Aging Myths You Should Never Believe

Superfoods That Support Your Gut Health

What Happens To Your Body When You Eat Instant Noodles Every Day?

Health Issues Premature Babies Often Face

Exercises Office Workers Should Do For Their Heart Health

Reasons Why You Should Add Raw Turmeric To Your Diet

Benefits Of Drinking Milk At Night: Why You Should Do It

Food That Provides Vitamin B12 Naturally In Your Diet

Surprising Health Benefits Of Fenugreek Seeds

9 Superfoods You Should Eat For Your Brain Health

What Does Mental Health Support Look Like At Work?

Long Stretches You Should Do To Unwind From Your Day

Colon Cancer In Young Adults: Early Symptoms You Should Know

Health Benefits Of Eating Dry Fruits Everyday

Are You At Risk For Fried Rice Syndrome?

These Tests Reveal How Well You Are Aging

Lower-Back Exercises You Should Do After A Long-Day's Work

Children’s Diet – What Kids Need To Eat For Immunity Building

Common Diabetes Myths That Could Hurt Your Health

Love Spicy Food? Here’s How It Affects Your Health

Superfood List: Veggies And Fruits You Must Have For Immunity

Foods People With IBS Should Avoid

Exercises To Improve Digestion

Easy Work Lunches You Can Make In The Morning

Hunger Vs Craving: Difference Explained In 60 seconds

These Things Can Cause Your Heart To Age Faster

High Carb Foods That Are Actually Healthy

Waking up with a sore, scratchy throat can feel like a dry-air problem, especially during colder months. In reality, it is often one of the first signs that your immune system has started responding to a viral infection.What Can Cause Throat Discomfort?Throat discomfort is often the earliest symptom because viruses tend to attach themselves to this area first, explained Benjamin C. Tweel, an assistant professor of otolaryngology at the Icahn School of Medicine at Mount Sinai, as per The Washington Post.“The virus enters the cells that line the throat, which likely triggers an inflammatory response from the immune system,” said Tweel, who also serves as medical director for the department of otolaryngology at Mount Sinai Health System. Once the body detects the virus, lymphatic tissue at the back of the nose and throat becomes swollen and inflamed, leading to pain, experts noted.“Sometimes your body manages to fight it off before it turns into anything major,” Mock said. In other cases, familiar upper respiratory symptoms soon follow, such as a runny nose, nasal congestion and coughing.Don't Miss: Flu Shot: Will Getting Vaccinated Twice This Year Boost Immunity?Home Remedies For Sore ThroatAccording to the Centers for Disease Control and Prevention, throat pain linked to an upper respiratory infection usually improves within about a week. Over-the-counter pain relievers like ibuprofen or naproxen can help ease discomfort and may be more effective than acetaminophen because they reduce both pain and inflammation, Tweel said. Alongside medication, certain home remedies may also provide relief. Here are some options worth trying.Saltwater GargleGargling with salt water has long been recommended for sore throats, and limited research suggests it may help. A small randomized controlled trial published in 2019 in the Journal of Complementary and Alternative Medical Research found that people with nonbacterial sore throats who used saltwater gargles reported less pain and less difficulty swallowing after one week compared with those who used a thymol-based antiseptic mouthwash.Salt may help by reducing swelling in throat tissue, said Cameron Wick, an otologist and neurotologist at University Hospitals. “This is basic osmosis,” he explained. “Some of the fluid inside the throat tissue moves into the salt solution, which can lessen inflammation.” Saltwater gargling may also help clear away debris and viral particles, Tweel added.While the evidence is limited, saline gargles are unlikely to cause harm, Mock said. “It might offer a small benefit, and it is generally safe.” Wick recommends mixing 1 teaspoon of salt into 8 ounces of warm water. Saltwater rinses may also help with thick mucus, nasal congestion or allergy symptoms. Wick said over-the-counter saline sprays or nasal irrigation devices can help clear nasal passages, improve breathing, hydrate tissues and reduce swelling.Don't Miss: Adenovirus Cases Rise In UK, Health Authorities On AlertWhen using nasal irrigation devices, only distilled, sterile or boiled and cooled water should be used. Tap water can contain microorganisms that are unsafe if they enter the sinuses.HoneyHoney is known for its antibacterial properties, Wick said, and its thick texture can coat and protect irritated throat tissue. “It feels soothing on mucosal surfaces,” he explained. By forming a barrier, honey may reduce irritation from air, liquids and swallowing.Some research supports honey for easing symptoms of upper respiratory infections, including sore throat and cough. A small study published in 2023 found that gargling with a mixture of honey and water helped reduce throat pain after tonsillectomy surgery.Honey can also be helpful for children over the age of 1 who have sore throats or coughs. The American Academy of Pediatrics recommends honey over many over-the-counter cold medicines for young children, as those products offer limited benefit. “For kids older than 1, a teaspoon of honey or honey mixed into warm liquid can help soothe the throat and improve sleep,” Mock said. Honey should never be given to infants under 12 months due to the risk of infant botulism.TeaWarm tea can feel comforting on a sore throat, but not all teas are ideal during an infection. “Stick to non-caffeinated options,” Wick advised. Black teas and other strong, tannin-rich teas often contain caffeine, which can increase urine output and contribute to dehydration.There is limited research on herbal teas for throat pain, but chamomile, ginger and turmeric are commonly recommended, Wick said.Adding honey and lemon can enhance tea’s soothing effects. Lemon provides vitamin C, which supports immune function, and stimulates saliva production, Wick explained. Increased saliva can help thin mucus and support the many small glands beneath the throat’s surface, making it easier for the body to manage congestion.Warm BeveragesIf tea is not your preference, other warm drinks such as warm water, vegetable broth, bone broth or soup may provide similar comfort. “Warm liquids have a calming effect,” Wick said.These beverages may also encourage better hydration, which is important for recovery. “Staying hydrated is one of the most helpful things you can do for a sore throat,” Tweel said. Dryness tends to worsen throat pain. Soup can also be soothing, as long as it does not contain ingredients that irritate the throat, Mock added.Cool FoodsSome people find relief from cold items like ice chips or ice pops, especially when throat pain is more intense, Wick said. After tonsil removal surgery, children are often encouraged to eat ice cream or popsicles because cold temperatures can calm pain-sensitive nerve endings.There is little research specifically on cold foods for sore throats caused by infections, but cooling therapies have been shown to reduce throat discomfort after medical procedures such as surgery or intubation.Using A HumidifierDry air can worsen irritation in the nose, mouth and throat. “This helps explain why people often feel worse after flying,” Tweel said. A cool-mist humidifier or vaporizer can reduce dryness and ease scratchiness.However, these devices must be cleaned carefully. “I personally avoid them because proper sanitation can be difficult,” Tweel said. Mold and bacteria can grow in humidifiers, and inhaling contaminated mist may increase the risk of illness.The CDC advises cleaning humidifiers according to manufacturer guidelines, emptying water tanks daily, and using distilled or boiled and cooled water to reduce microbial growth.If maintaining a humidifier feels overwhelming, steam from a hot shower or from a cup of hot tea or boiling water may offer similar benefits, Tweel said.LozengesFor adults, lozenges or cough drops can stimulate saliva production, which helps combat dryness, Tweel said. “A lot of throat soreness comes from being dry or dehydrated,” he explained. Increasing moisture can make a noticeable difference.There are many lozenge options available, and choosing what feels soothing is reasonable. Some people prefer lozenges with menthol or eucalyptus for their cooling sensation. Lozenges and cough drops should not be given to children under 4 years old due to choking risks.When To See Your Doctor For A Sore ThroatMost sore throats improve after a few days, Mock said, often followed by nasal symptoms and then a chest cough. “That pattern is typical for a viral upper respiratory infection,” she said. As long as symptoms are improving and not worsening, the illness usually resolves within one to two weeks.Medical care may be needed in certain situations. You should contact your primary care provider if throat pain is accompanied by fever, severe pain, difficulty breathing or swallowing, white patches at the back of the throat, or noticeable differences in tonsil size, Wick said. These signs may point to a bacterial infection such as strep throat, which may require antibiotics.Persistent throat pain should also be evaluated. “A severe sore throat lasting more than seven days is not normal,” Mock said. “By that point, it should be improving.”