A sore throat is one of the most bothersome and uncomfortable that can occur thanks to certain environmental factors, as a symptom of another disease, excessive consumption of cigarettes, or as the body’s response to an infection in the respiratory tract.

This is due to the many bacteria and microbes that live in the nose and mouth that are deposited in the throat, thus causing irritation, pain and inflammation. Also, it can arise as a consequence of having strained the vocal cords when speaking or shouting.

For this reason, in this article you will learn about the most effective recommendations to relieve a sore throat and the home remedies that will help you feel better in a short time.

Home remedies to relieve a sore throat

Over the years some home remedies have been developed that are effective in relieving a sore throat, here are the 15 most effective and easiest to prepare:

1. Warm salt water gargle

This remedy is one of the most popular due to its effectiveness and simplicity. Its effectiveness is due to the fact that warm water helps to relieve discomfort in the throat and salt is a natural antibacterial, therefore, the combination of both makes them an effective and simple remedy.

In this sense, a study published by the English organization Cochrane , ensures that saline-based therapies are effective for treating respiratory diseases and allergies, especially in children, because it eliminates mucus and hydrates the mucous membrane.


  • Salt
  • Water

Preparation and consumption

  • Boil a cup of water, add half a teaspoon of salt and mix until dissolved.
  • When the preparation is lukewarm, gargle 3 to 4 times a day, always being careful not to ingest the water.

2. Gargle warm water with lemon

The vitamin C present in lemon will help boost your immune system and thanks to its antibacterial properties, it will eliminate microbes that may be affecting your throat.

In addition, lemon has astringent and anti-inflammatory properties, which makes it the ideal ally to improve throat discomfort.


  • Lemon juice
  • Water

Preparation and consumption

  • Heat a glass of water, add the juice of half a lemon and mix.
  • Gargle when the preparation is warm 2 to 3 times a day.

3. Ginger tea

Ginger root has anti-inflammatory and antibacterial properties. It is known for its use both in the kitchen and to cure flu processes, so much so that some drugs use this tuber in the manufacture of medicines against throat infections.


  • ginger root
  • Water

Preparation and consumption

  • Place 1 cup of water in a pot, add the finely chopped ginger root and bring to the heat.
  • Cook for 5 minutes, remove from heat and let rest for 15 more minutes.
  • Then, strain the preparation and drink when the tea is lukewarm, 3 to 4 cups daily.

4. Sage tea

Sage is a plant used since ancient times for its high content of vitamin A and vitamin C. It has anti-inflammatory, astringent and antiseptic properties, which significantly improves throat conditions, coughing, irritation and tension in the vocal cords.


  • sage leaves
  • Water

Preparation and consumption

  • Boil a cup of water, add 1 tablespoon of dried sage leaves, and let it steep for 5 minutes.
  • After the time has elapsed, strain the tea, serve and eat warm 2 times a day.

5. Mint tea

The menthol contained in the mint plant relieves the symptoms caused by coughs, colds and throat irritation.

In addition, mint contains antitussive , expectorant, antibacterial, analgesic and antiseptic properties, which combined with vitamins A, B, C and D, make it a powerful remedy to relieve sore throat.


  • 4 mint leaves
  • 1 cup of water

Preparation and consumption

  • Pour the water into a pot and cook, when it reaches its boiling point, turn off the heat, add the mint leaves and let it infuse for 10 minutes.
  • After the time has elapsed, remove the leaves, serve and eat lukewarm 2 to 3 times during the day.

6. Chamomile tea

Chamomile is a plant whose anti – inflammatory and astringent properties have been used since ancient times to combat eye infections and irritated throats, because it helps reduce burning caused by irritation and reduces inflammation.


  • 1 bag of chamomile
  • 1 cup of water

Preparation and consumption

  • Pour the previously boiled water into a cup, then add the chamomile bag and let it rest for 5 minutes.
  • After the time has elapsed, remove the bag and drink the tea 3 times a day, you can add honey or the sweetener of your choice.

7. Licorice infusion

Licorice is used to attack throat conditions due to its anti-inflammatory and antitussive properties, in addition, it has an effect that increases salivary secretions lodged in the throat that relieve irritation and discomfort in said area.

However, licorice consumption should be moderate in people with heart disease and pregnant women, since its properties can increase blood pressure.


  • ½ tsp dried licorice
  • 1 cup of water

Preparation and consumption

  • Pour the water into a pot, add the half teaspoon of licorice and cook for 5 minutes.
  • Then, strain the preparation, serve and eat warm in the morning.

8. Infusion of mallow

The mallow plant has emollient properties, that is, it is responsible for softening and increasing the humidity in this case of the throat when it is irritated, reducing inflammation and improving respiratory conditions.


  • 1 tbsp mallow leaves
  • 1 cup of water

Preparation and consumption

  • Place a pot with the water and the dried mallow leaves on the heat. When it reaches its boiling point, remove from the stove and let it infuse for 5 minutes.
  • Strain the preparation and pour into a cup. You can consume this infusion 2 times a day.

9. Honey

scientific study published in the British Medical Journal revealed that the consumption of bee honey is beneficial to alleviate ailments associated with the throat, cough and the common cold, this is because its antiseptic action eliminates the microorganisms that cause the infection. .

In this sense, the researchers endorse that honey has antihistamine, analgesic and cough suppressant properties, thus improving the symptoms produced by respiratory tract infections.

In turn, the study shows that the consumption of this fluid produced by honey bees can be used as a natural remedy for sore throats, since its effect is similar to that of the antibiotics used to treat said condition.


  • Honey

Preparation and consumption

  • Take a large spoonful of honey when you get up and before going to sleep.
  • It is recommended to retain the liquid for at least 15 seconds in the back of the mouth before swallowing, so that the honey can take effect.

10. Apple cider vinegar

Apple cider vinegar contains a high level of acidity, which is why it is related to alleviate throat conditions, because it regulates its pH while eliminating bacteria that could be causing irritation and inflammation. In addition, it has expectorant properties that relieve cough.


  • Apple vinager

Preparation and consumption

  • Dissolve two tablespoons of apple cider vinegar in 1 glass of water and mix.
  • You can drink a glass of this preparation when you get up and another before going to sleep, so that it also cleanses your pharynx and you get better results.

11. Lemon Baking Soda Gargle

As mentioned above, lemon has astringent properties, while baking soda is an antibacterial and restores the pH of the mucous membranes, thus relieving pain and dry throat caused by external agents, allergies and infections.


  • ½ tsp bicarbonate of soda
  • juice of half a lemon
  • 1 glass of water

Preparation and consumption

  • Add the juice of half a lemon to a glass of water and mix, then add half a teaspoon of baking soda and stir again.
  • You will notice the chemical reaction in an effervescent form that is produced by the mixture of citrus with bicarbonate, this is totally normal.
  • After that, proceed to gargle with the mixture, 3 to 4 repetitions 2 to 3 times a day.

12. Eucalyptus Steam

Eucalyptus is a medicinal plant used for its antibacterial properties that eliminate fungi and microorganisms found in the air, in addition, it is a powerful anti-inflammatory and nasal decongestant, in addition to its use in vaporizations to improve respiratory conditions and at the level of the pharynx. .


  • 10 eucalyptus leaves
  • 1 liter of water

Preparation and consumption

  • Pour the water into a pot and bring to a boil until it boils, at this point add the eucalyptus leaves, cover the pot and cook for 3 minutes.
  • After the time has elapsed, let the preparation rest for 3 more minutes, uncover and bring your face close to the pot and inhale the fresh steam for 15 seconds.
  • It is advisable to take breaks between each vaporization, resting for 10 to 15 seconds and then repeat the procedure until the vapor has dissipated.

13. Chicken broth

Chicken broth has been used for generations to relieve the symptoms of the common cold and throat diseases, this is because warm liquids improve throat irritation, and chicken broth is a light dish that it will not cause discomfort when ingested and will strengthen your immune system.


  • chicken bones
  • Celery
  • Carrot
  • Onion
  • Garlic
  • Laurel
  • Water
  • Salt and pepper to taste

Preparation and consumption

  • Wash the vegetables very well and cut them into small pieces so that they are easier to eat.
  • Then, add enough water in a pot where all the ingredients fit and place it on the fire.
  • Add the chicken, the previously cut vegetables, the bay leaf and the crushed garlic.
  • Season with salt and pepper to taste.
  • Cook until the vegetables are tender and the chicken is cooked, adding more water if necessary.
  • If your throat is very irritated and inflamed, you can blend the chicken broth, so it will be easier to consume, failing that, you should chew the food very well before swallowing.

14. Grapefruit juice

Grapefruit is a rich source of Vitamin C, which strengthens the immune system, which in turn helps fight respiratory tract diseases, on the other hand, this fruit has excellent anti-inflammatory properties, so its consumption improves throat affections.


  • 2 grapefruits
  • Water

Preparation and consumption

  • Extract the juice of 2 grapefruits and mix it with 1 glass of water.
  • You can add the sweetener of your choice and eat cold 3 times a day.

15. Myrrh gargle

Myrrh is a substance in the form of resin extracted from the Commiphora myrrha tree , its medicinal uses are thanks to its expectorant, anti-inflammatory, antiseptic and antioxidant properties, being especially used to treat hoarseness due to effort of the vocal cords and irritation in the throat.


  • myrrh oil
  • Water

Preparation and consumption

  • Add two drops of myrrh essential oil to a glass of water and mix.
  • Gargle with the preparation 2 times a day.

Recommendations to avoid a sore throat

In addition to home remedies, there are a series of recommendations that will help you recover the health of your throat. These are simple routines that will alleviate and prevent irritation, discomfort, inflammation and pain that you are suffering from in your nasopharyngeal tract.

stay hydrated

Drinking plenty of water will help keep the throat hydrated, so that irritation decreases and the mucosa can be restored more easily. In addition, when the body experiences any health alteration, it is important that you hydrate it correctly, so the immune system can be restored and you will heal. quickly.

Avoid cigarettes and irritating products

An article published by the Ministry of Health and Social Protection of Colombia , confirms that cigarettes have toxic and harmful chemical substances for the health of the throat, being a potential irritant and carcinogenic agent in people who consume it excessively.

For this reason, it is recommended that you avoid smoking cigarettes and contact with vehicle smoke, toxic gases, dust, spicy foods and odors emanating from disinfectants, since these severely irritate the throat.

Wrap up properly in cold weather

Cold climates produce dryness in the mucous membranes of the throat, therefore, it is common for discomfort to appear in this area of ​​the body when the temperature drops.

Therefore, it is recommended that you wrap up warm on winter days and use clothing such as scarves or handkerchiefs to protect the neck and throat, always taking into account the use of cotton fabrics and avoiding fur that can also cause allergies and respiratory discomfort.

rest properly

Sleeping well and staying relaxed, without stress or accumulated fatigue, improves the immune system and increases the performance of your body’s defenses.

In addition, it is advisable that you wash your hands frequently, avoid touching your face and exposing yourself to spaces full of dust and smoke because this can aggravate the situation, therefore, take a few days to dedicate them to the health of your body. and so you can recover faster.

Consume foods rich in vitamin C

Vitamin C is an effective suppressor of diseases, but above all it helps to cover the mucous membranes of the throat, improving its condition when they are irritated. You can consume this vitamin in citrus fruits such as orange, grapefruit, kiwi and strawberries.

It is important to note that the throat, being inflamed, makes the process of consuming food painful and uncomfortable, therefore, it is recommended that you ingest soups, creams, tea, juices and infusions, while the normal function of the pharynx is restored.

Avoid straining your voice

One of the most recurring causes of throat conditions is straining the voice, this irritates the vocal cords and pain, discomfort and inflammation develop in the throat. It is important to note that infections in this area of ​​the body also they can be aggravated by the effort of the voice.

In this sense, we recommend that you avoid shouting and straining your voice when speaking, so that your throat can recover its normal function more quickly.

Eating mint or ginger candies

Ginger and mint have multiple anti-inflammatory and antitussive properties that effectively improve sore throat, you can consume it 3 to 4 times a day, so that your throat improves progressively, in addition, candy is an excellent option for children who suffer sore throat.

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