13 Natural Remedy for Sore Throat that Works

A sore throat can be a bothersome and uncomfortable condition that affects many of us from time to time. It can be caused by various factors, such as viral or bacterial infections, allergies, or even dry air. This can also lead to headaches, good enough, we have an article on natural remedies for headaches.

While over-the-counter medications can provide temporary relief, there are also natural remedies that can help soothe your throat and promote healing. We also have an article on natural remedies for pink eye.

At Akanne Care, we understand the discomfort and inconvenience a sore throat can bring. That’s why we’ve compiled a comprehensive guide to help you find natural remedy for sore throat that actually work. Bid farewell to the irritating pain and discomfort, and say hello to soothing relief!

Sore Throats Causes and Symptoms

A sore throat is often characterized by pain, scratchiness, or irritation in the throat, making swallowing or talking uncomfortable. It can be accompanied by other symptoms such as coughing, sneezing, or congestion. Common causes include viral infections (such as the common cold or flu), bacterial infections (such as strep throat), allergies, and environmental factors. Common symptoms include:

  1. Pain and discomfort: A persistent, scratchy, or raw sensation in the throat.
  2. Difficulty swallowing: Swallowing food and liquids may become painful.
  3. Hoarseness: Your voice may become hoarse or muffled.
  4. Swollen glands: Tender or swollen lymph nodes in the neck.
  5. Coughing: A dry or productive cough may accompany a sore throat.

You can read more about the causes and symptoms from Mayoclinic.

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Natural Remedy for Sore Throat

1. Hydration: The Power of Water

Keeping yourself hydrated is crucial when dealing with a sore throat. Drinking plenty of water helps moisten your throat and thin mucus, making it easier to swallow. It also helps flush out toxins and bacteria, promoting healing. Aim to drink at least eight glasses of water a day, and increase your intake if you have a fever or are experiencing excessive mucus production.

2. Gargle with Saltwater

One of the oldest and most effective remedies for a sore throat is gargling with saltwater. Dissolve half a teaspoon of salt in warm water and gargle with the mixture for about 30 seconds before spitting it out. Saltwater helps reduce inflammation, soothes irritation, and loosens mucus. Repeat this several times a day to alleviate discomfort.

3. Soothing Warm Liquids

Sipping on warm liquids can provide immediate relief for a sore throat. Opt for soothing beverages like warm water with honey, herbal teas, or clear broths. Warm liquids help soothe the throat, reduce inflammation, and provide a comforting effect. Avoid hot beverages that may further irritate the throat and exacerbate the pain.

4. Herbal Teas for Relief

Herbal teas have been used for centuries to relieve sore throats. Chamomile tea, known for its calming properties, can help reduce pain and inflammation. Peppermint tea, with its menthol component, provides a cooling sensation that soothes the throat. Echinacea tea boosts the immune system and aids in fighting off infections. Enjoy a cup of herbal tea several times a day to experience the benefits.

5. Honey and Lemon Remedy

The combination of honey and lemon is a classic home remedy for a sore throat. Mix a tablespoon of honey with freshly squeezed lemon juice and warm water. Honey has antibacterial properties that can help fight infections, while lemon provides vitamin C and a soothing effect. Sip on this mixture throughout the day for relief. Find out how it can serve as a home remedy for cold.

6. Steam Inhalation

Inhaling steam can help moisten and soothe your throat, relieving discomfort. Boil water and pour it into a bowl, creating a steam bath. Lean over the bowl, cover your head with a towel, and inhale the steam for several minutes. Be cautious to avoid burns and keep a safe distance from the hot water. For added benefits, you can incorporate essential oils like eucalyptus or peppermint into the steam inhalation process.

7. Ginger: Nature’s Healer

Ginger has long been revered for its medicinal properties, including its ability to relieve sore throats. Prepare ginger tea by steeping fresh ginger slices in hot water for 10 minutes. Ginger’s anti-inflammatory and antimicrobial properties can help reduce throat inflammation and fight off infections. Enjoy this warm and spicy tea multiple times a day for relief.

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8. Marshmallow Root: A Soothing Herb

Marshmallow root has a long history of use for soothing irritated mucous membranes, including the throat. Steep marshmallow root in hot water to make an herbal infusion. Marshmallow root forms a protective layer on the throat, reducing inflammation and relieving pain. Sip marshmallow root tea a few times daily for its soothing effects.

9. Slippery Elm: Protecting Your Throat

Slippery elm is another herb known for its throat-soothing properties. It forms a gel-like substance when mixed with water, coating and protecting the throat from irritation. Prepare slippery elm tea by adding powdered slippery elm bark to hot water. Drink this tea a few times a day to alleviate discomfort and promote healing.

10. Apple Cider Vinegar: The Natural Antiseptic

Apple cider vinegar (ACV) has antimicrobial properties that can help fight off infections and relieve sore throats. Mix a tablespoon of ACV with warm water and gargle with the solution. ACV’s acidity helps create an inhospitable environment for bacteria, providing relief. Be cautious not to use undiluted ACV, as it can be harsh on tooth enamel.

11. Essential Oils for Sore Throat

Certain essential oils have soothing properties that can alleviate sore throat symptoms. Peppermint oil has a cooling effect and can help relieve pain and inflammation. Eucalyptus oil is known for its antimicrobial properties and can aid in clearing congestion. Dilute a few drops of essential oil in carrier oil, and apply it topically to the throat or inhale the aroma for relief.

12. Rest Your Voice

When dealing with a sore throat, it’s important to rest your voice and avoid straining your vocal cords. Speaking or shouting loudly can exacerbate the pain and delay healing. Limit your talking and try to communicate through written or non-verbal means when possible. Resting your voice allows your throat to heal more effectively.

13. Maintaining a Healthy Lifestyle

In addition to natural remedies, maintaining a healthy lifestyle can contribute to overall throat health. Ensure you get enough sleep, exercise regularly, and eat a balanced diet rich in vitamins and minerals. Avoid smoking and exposure to secondhand smoke, as it can irritate the throat and worsen symptoms. Taking care of your overall health can help prevent future episodes of sore throat.

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Lifestyle Changes to Support Throat Health

In addition to natural remedies, certain lifestyle changes can contribute to a healthy throat and prevent future discomfort. Here are some valuable tips to keep your throat in optimal condition:

  1. Stay hydrated: Drinking plenty of fluids helps maintain moisture in the throat, reducing dryness and irritation.
  2. Avoid irritants: Limit exposure to cigarette smoke, pollutants, and other irritants that can aggravate the throat.
  3. Rest your voice: If your sore throat is a result of overusing your vocal cords, give them a break. Avoid speaking loudly or shouting and try not to strain your voice unnecessarily.
  4. Maintain good oral hygiene: Regularly brush your teeth, use mouthwash, and floss to minimize the risk of bacterial infections.
  5. Boost your immune system: A strong immune system can ward off infections. Ensure you get enough sleep, eat a balanced diet, exercise regularly, and manage stress effectively.

When to Seek Medical Attention

While natural remedies for headaches and lifestyle changes can be highly effective, there are instances where professional medical advice is necessary. Consult a healthcare provider if:

  • Your sore throat persists for more than a week.
  • You experience difficulty breathing or swallowing.
  • You develop a high fever or severe headache.
  • You notice pus or white patches on your tonsils.
  • Your sore throat is accompanied by a rash or earache.

Remember, this article is intended to provide information and suggestions for natural remedies. It’s always best to consult a healthcare professional for a proper diagnosis and personalized treatment plan.


1. Can I use these natural remedies for a sore throat if I have an underlying medical condition?

It’s always best to consult with your healthcare provider before trying any new remedies, especially if you have an underlying medical condition or are taking medications.

2. How long does it usually take for a sore throat to heal?

The healing time for a sore throat can vary depending on the cause and individual factors. Most sore throats improve within a week, but if symptoms persist or worsen, it’s advisable to seek medical attention.

3. Are there any specific foods or drinks I should avoid when I have a sore throat?

Spicy, acidic, or rough foods can further irritate your throat, so it’s best to avoid them until your throat has healed. Stick to gentle and soothing foods and beverages.

4. Can children use these natural remedies for a sore throat?

Natural remedies can be safe for children, but it’s important to use age-appropriate remedies and consult with a pediatrician if needed.

5. When should I seek medical help for a sore throat?

If your sore throat is severe, lasts longer than a week, is accompanied by high fever, difficulty breathing, or other worrisome symptoms, it’s advisable to seek medical attention promptly.

In Conclusion

Dealing with a sore throat can be unpleasant, but there are several natural remedies that can help alleviate discomfort and promote healing. From hydration and saltwater gargles to soothing teas, honey and lemon remedies, and herbal infusions, there are plenty of options to choose from.

Incorporating ginger, marshmallow root, slippery elm, apple cider vinegar, and essential oils into your routine can provide additional relief. Remember to rest your voice and maintain a healthy lifestyle for optimal throat health. I will recommend that you read the benefits of Ayurveda.

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