A sore throat is a common ailment that often appears as one of the first symptoms of viral infections, especially during cold and flu season. While many people seek home remedies for immediate relief, not all of them are scientifically proven.
According to experts consulted by The Washington Post, 7 home remedies can help soothe a sore throat, provided they are applied with caution and specific warnings are considered.
Main causes of sore throat
Most sore throats are viral in origin, according to Elisabeth Fowlie Mock, a family physician and director at the American Academy of Family Physicians. Among the most common agents are rhinoviruses, responsible for the common cold, influenza, coronavirus, and respiratory syncytial virus.
Benjamin C. Tweel, assistant professor of otolaryngology at the Icahn School of Medicine at Mount Sinai, noted that pain is often the first symptom because viruses initially attach to the throat.
“The virus penetrates the cells lining the throat and likely triggers an inflammatory response from the immune system,” Tweel explained in a statement reported by The Washington Post. This reaction causes inflammation and pain in the area.
1- Honey
Honey is known for its antibacterial properties and its ability to form a protective barrier in the throat, helping to reduce irritation. Cameron Wick, an otolaryngologist and neuro-otolaryngologist at University Hospitals, stated that honey “acts as a barrier, preventing the throat from being exposed to the elements and the passage of liquids and air.”
Studies have shown that honey can relieve symptoms of upper respiratory infections, such as sore throats and coughs. Additionally, a 2023 study found that gargling with diluted honey helped reduce pain after a tonsillectomy.
Honey is suitable for children over one year old, but should never be given to children under 12 months old due to the risk of infant botulism, a rare but serious condition.
2- Caffeine-free tea and herbal teas
Drinking tea can be soothing for a sore throat, but experts recommend choosing caffeine-free varieties. Wick cautioned that black teas and other high-caffeine teas can promote dehydration, which worsens the pain. Chamomile, ginger, or turmeric infusions are recommended alternatives.
Adding honey and lemon to tea enhances its soothing effect. Lemon provides vitamin C and stimulates saliva production, which helps keep the throat moisturized and facilitates mucus removal.
3- Hot drinks
For those who don’t drink tea, other warm beverages like lukewarm water, broths, or soups can also soothe irritation. Wick explained that warm water has a calming effect, while Tweel emphasized the importance of hydration: “The drier you are, the worse the sore throat will be.” Soups, as long as they don’t contain irritating ingredients, are also comforting.
4- Cold foods
Some people find relief in cold foods like ice cubes or ice cream, especially when the pain is intense. Wick noted that after a tonsillectomy, children often eat ice cream and popsicles because the cold soothes the nerve endings responsible for the pain.
Although scientific evidence on the use of cold foods for viral infections is limited, there are studies that suggest their usefulness for discomfort after medical procedures.
5- Use of a humidifier or steam
Dry air can aggravate throat irritation. Tweel noted that using humidifiers or cool-mist vaporizers can reduce the feeling of dryness.
However, the CDC cautioned about the importance of keeping these devices clean, as mold and bacteria can thrive inside them and cause health problems. The Centers for Disease Control and Prevention (CDC) recommended cleaning humidifiers according to the manufacturer’s instructions, emptying the water reservoir daily, and using distilled or boiled and cooled water.
If maintaining the humidifier proves complicated, Professor Benjamin Tweel suggested alternatives such as steam showers or inhaling hot steam.
6- Throat lozenges
In adults, throat lozenges or drops stimulate saliva production, which helps combat dryness and reduces discomfort. Tweel stated that “much of a sore throat is due to dryness or dehydration, so any measure to combat that will be helpful.”
There are different varieties, including those containing menthol or eucalyptus, which provide a cooling sensation. Lozenges should not be given to children under 4 years of age due to the risk of choking.
7- Nasal irrigation
Nasal irrigation with appropriate devices can help relieve a sore throat, provided distilled, sterile, or boiled and cooled water is used. Using tap water is not safe, as it may contain harmful germs if they reach the sinuses.
When to see a doctor
According to Mock, a sore throat usually lasts a few days and then improves, followed by symptoms such as nasal congestion and a cough. However, he recommended seeing a doctor if the pain is accompanied by fever, difficulty breathing or swallowing, severe pain, white patches in the throat, or asymmetry in the tonsils, as these signs may indicate a bacterial infection that requires specific treatment.
Persistent pain also warrants medical attention, especially if it does not show improvement after a week.
Additional recommendations
Home remedies can relieve symptoms, but they are not a substitute for medical consultation in severe or prolonged cases. It is essential to respect age restrictions for certain products, such as honey and throat lozenges, and to maintain adequate hydration. Furthermore, the correct use and cleaning of humidifiers are essential to prevent complications.
As experts consulted by The Washington Post pointed out, if a sore throat shows no signs of improvement after several days, it’s time to seek professional help to rule out complications.
