Introduction
Is your throat feeling dry and scratchy? Does it hurt to swallow or even talk? Chances are you have pharyngitis—the medical term for a sore throat, an ailment that affects millions of people every year.
While sore throats can happen at any time of year, they’re most common in winter when viral infections like colds and the flu—prime drivers of sore throats—run rampant and dry air fills our homes. Most sore throats resolve on their own, but it can be a tough few days until you start to feel better. Knowing what can help quell the pain and when you need medical help can make all the difference.
Understanding the Causes of Sore Throats
Sore throats have a variety of causes, but an estimated 70% to 95% of them are caused by viruses, including:
- Cold viruses
- Influenza viruses (the flu)
- Mononucleosis (mono)
- COVID-19
- Chicken pox
- Croup (a barky cough common in children caused by an infection of the upper airways)
- Mumps
- Coxsackie virus
Other less common causes include bacterial infections, allergies, environmental irritants like cigarette smoke or dry indoor air, gastroesophageal reflux disease (GERD), breathing through your mouth, and voice strain from yelling or excessive talking.
So, what makes the throat so susceptible to infections and irritation? According to Dr. Soussan Ayubcha, a family physician with the Department of Family Medicine and Community Health at the Perelman School of Medicine at the University of Pennsylvania, the nose and throat tissues serve as the first line of defense against potential invaders. When an infection gains access to the nose and throat area, it leads to inflammation [[13]].
10 Expert-Backed Sore Throat Remedies
Many sore throats caused by common viruses, allergies, or environmental irritants can be treated with simple self-care measures and home remedies. The next time you have a sore throat, consider the following expert-backed strategies:
1. Stay Hydrated
Aim to consume eight cups of fluids, such as water, non-caffeinated tea, broth, or soup a day to keep yourself hydrated and your throat moist.
2. Gargle with Warm Salt Water
Gargling warm salt water can help reduce inflammation and soothe the throat. Dissolve half a teaspoon of salt in warm water and gargle the mixture every three hours, being careful not to swallow it [[2]].
3. Harness the Power of Honey
Honey has anti-inflammatory, antiviral, and antifungal properties that can coat the inner lining of the throat, destroy germs, and soothe the throat. Add a tablespoon of honey to a mug of herbal tea. Note that honey should not be given to children under one year of age [[3]].
4. Try Zinc Lozenges
High-dose zinc acetate lozenges can help shorten the duration of a sore throat caused by the common cold. Look for lozenges that contain 80 to 92 milligrams of zinc acetate per day. These lozenges can decrease the duration of a scratchy throat by 33%, a sore throat by 18%, and hoarseness by 43% [[4]].
5. Gargle with Green Tea
Gargling with green tea can help reduce throat pain. Green tea has anti-inflammatory properties that may provide relief. Try gargling with a green tea solution after a tracheal intubation procedure [[5]].
6. Embrace the Power of Ginger
Ginger has potent anti-inflammatory properties. Slice fresh ginger and steep it in boiling filtered water for five minutes. Drink this ginger brew daily during acute symptoms [[6]].
7. Explore Herbal Supplements
Licorice root and slippery elm are two herbal supplements that can help relieve discomfort associated with a sore throat. They are available in lozenge and tea form. Read product labels carefully and follow any instructions provided [[7]].
8. Soothe Your Throat with Ice Pops
The combination of cold and liquid in ice pops can be soothing to a sore throat. Make your own healthy ice pops by freezing water infused with fresh fruit and herbs [[8]].
9. Increase Humidity
Place a cool-mist humidifier in your bedroom to add moisture to throat-drying indoor air. This can be particularly beneficial while you sleep, especially if you breathe through your mouth [[9]].
10. Consider Over-the-Counter Pain Relievers
Acetaminophen, ibuprofen, or naproxen can help reduce pain-causing inflammation in the throat. Consult your medical provider for the best pain reliever for your situation [[10]].
When to Seek Medical Help
While most sore throats resolve on their own, there are instances where medical attention is necessary. Seek medical help if you experience difficulty swallowing or breathing, have difficulty opening your mouth, uncontrollable drooling, one-sided throat pain, or if your symptoms don’t improve within a few days or get worse. Contact your doctor if you have concerns or need medical advice [[11]].
Conclusion
Sore throats can be uncomfortable, but there are several effective remedies that can help soothe the pain and discomfort. By staying hydrated, gargling with warm salt water, using honey, trying zinc lozenges, gargling with green tea, consuming ginger, exploring herbal supplements, enjoying ice pops, increasing humidity, and considering over-the-counter pain relievers, you can find relief from a sore throat. Remember to seek medical help if your symptoms worsen or persist [[12]].
