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14 Ways to Soothe a Sore Throat

14 Ways to Soothe a Sore Throat

By Amanda MacMillan

March 06, 2019

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These easy, non-prescription remedies can help ease soreness and scratchiness fast.

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Feel better fast

A sore throat can be the first sign of a cold, a side effect of strained vocal cords, or an indication of something more serious (like strep throat).

Regardless of the cause, your immediate concern when soreness strikes is how to get relief, fast. You may be tempted to run to your doctor, but some of the best treatments are home remedies and over-the-counter meds, says Jeffrey Linder, MD, an internist at Brigham and Women's Hospital in Boston.

Here are 14 to try the next time you're feeling scratchy, hoarse, or just plain sick.

RELATED: 10 Reasons You Have a Sore Throat

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Anti-inflammatories

One of the most effective treatments for a sore throat is probably already in your medicine cabinet: an over-the-counter, non-steroidal anti-inflammatory drug (NSAID) such as Advil ($13 for 160 capsules; amazon.com) or Aleve ($18 for 270 caplets; amazon.com).

"These medicines are combination pain relievers and anti-inflammatories, so they'll make you feel better and they'll also reduce some of the swelling associated with a sore throat," Dr. Linder says. "If you have a fever that's also contributing to your symptoms, they can help reduce that as well."

RELATED: Is an Anti-Inflammatory Diet the Best for You?

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Saltwater gargle

Several studies have found that gargling several times a day with warm saltwater can reduce swelling in the throat and loosen mucus, helping to flush out irritants or bacteria.

Doctors generally recommend dissolving half a teaspoon of salt in one cup of water. If the salty taste is too unpleasant for you, try adding a small amount of honey to sweeten the mixture slightly. (Just remember to spit the water out after gargling, rather than swallowing!)

RELATED: 7 Things Your Tongue Can Tell You About Your Health

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Lozenges and sprays

It’s pretty clear when cold and flu season strikes—sniffles are suddenly standard, coughs are common, and runny noses are rampant. But that doesn’t mean you need to be miserable all winter.

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Cough syrup

Sometimes that annoying tickle in your throat or an incessant cough just won’t budge and you need additional remedies. Enter: Cough syrup. Though the thick liquid may conjure memories of too-sweet cherry and purple grape concoctions, cough syrup doesn’t have to be packed with artificial flavors and unfamiliar chemicals.

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Fluids

This recipe packs vitamins A, B, C, E into one delicious juice for an overall health boost. And as an added bonus, the anti-aging benefits in vitamins A and C will help make your hair and skin glow. Watch the video to learn how to make it.

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Tea

Tired of drinking water? A warm cup of herbal tea can offer immediate, soothing relief for a sore throat. What's more, non-herbal teas—whether they're made with black, green, or white leaves—contain antioxidants that are thought to strengthen immunity and ward off infection.

For an extra boost, add a teaspoon of honey. It'll help the "medicine" go down, and it has antibacterial properties that may help you heal faster.

RELATED: 11 Home Remedies to Try When You Can't Stop Coughing

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Chicken soup

An age-old home remedy for colds, chicken soup can help soothe a sore throat, as well. "The sodium in the broth may actually have anti-inflammatory properties, and it can feel good going down," Dr. Linder says.

Soup has an added benefit when you're sick: Eating can be painful and difficult with a swollen or very sore throat, so sipping some liquid nourishment will ensure that you're getting the nutrients you need to fight off your infection.

RELATED: How to Make Chicken Noodle Soup With Spinach

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Marshmallows

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Although there's no hard evidence that it works, sap from the marshmallow plant has been used for hundreds of years—usually in tea form—to treat coughs, colds, and sore throats. And while real marshmallow bears little relation to the puffy campfire treats that took its name, both may have sore throat-fighting properties.

According to anecdotal reports, modern-day marshmallows can help ease sore throat pain, possibly because the gelatin coats and soothes. "It's not the wackiest thing in the world," Dr. Linder says. "If your throat is really swollen and it really hurts to swallow anything, I can see how something slippery and sweet like marshmallows might provide some relief."

RELATED: How to Make Better-for-You S'mores, According to a Nutritionist

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Rest

It may not be the quickest solution, but getting some rest is probably the best thing you can do to battle the infection that caused your sore throat in the first place, Dr. Linder says.

"The vast majority of sore throats are caused by cold viruses, and we know that there's very little we can do to cure a cold once we've got it," he says. "Making sure your body is well rested will at least help it fight off the virus so you can get better sooner."

RELATED: 20 Surprising Ways to Prevent Colds and Flu

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Antibiotics

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Every once and a while—about 10% of the time in adults—a sore throat will be caused by a bacterial infection such as Streptococcus pyogenes. If, and only if, you test positive for strep throat or another bacterial infection, your doctor should prescribe an antibiotic. (Taking antibiotics for a sore throat caused by a virus will not be effective.)

Always take the full course of medicine, even if you feel better after a few days.

RELATED: 10 Side Effects of Antibiotics—and What to Do About Them

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Nasal rinsing

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While the idea of filling your nose with salty water may not exactly sound pleasant, there is some solid research to back up this at-home remedy. One study from 2008 found that children who rinsed with a saline nasal wash six times a day had improved cold symptoms.

That said, research published in Annals of Allergy, Asthma, and Immunology found that daily rinsing may reduce the amount of protective mucus in the nose, which ups the risk of cold and other infections. So if you opt to try a neti pot, do so only as needed and use distilled or sterile water, per the FDA's recommendation.

RELATED: How to Use a Neti Pot Safely–and the Best Ones to Buy

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Break out the humidifier

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If your throat is aching, sitting in a room with dry air is bound to make it way worse. In order to avoid this unpleasant environment, try a humidifier! This handy machine fills the air with moisture, making it much easier and more pleasant to breathe, which should calm your symptoms as a result. Our favorite: The Honeywell HCM350W Germ Free Cool Moisture Humidifier ($70; amazon.com).

RELATED: The Best Humidifiers for Dry Skin and Stuffy Sinuses

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A spoonful of honey

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You know the phrase “a spoonful of sugar helps the medicine go down.” But when it comes to easing a sore throat, a spoonful of honey will actually do the trick. Not only does the thick, syrupy texture coat and soothe your throat, but it’s also believed to possess antimicrobial properties that may help you heal faster.

RELATED: What Is Manuka Honey—and Why Is It So Good for You?

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Popsicles

Dairy-free and refined sugar-free popsicles that taste as delicious as their less-healthy counterparts? Yes, you read that right. These creamy, coconut milk-based popsicles are flavored with matcha to give them a nutritional punch as well as great flavor. Watch the video for the recipe and the step-by-step demonstration to learn how to make healthy popsicles that aren't too sweet.

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