Sage tea can be a helpful natural remedy for sore throats.
Soothe Sore Throats with Salt, Lemon, Sage, Apple Cider Vinegar, and Ginger
Here are five simple home remedies to help ease the discomfort of a sore throat! Let us know how they work for you.
What Causes a Sore Throat?
A sore throat is caused by your body’s immune response to viral or bacterial infections. Sore throats can be quite uncomfortable, especially when you try to swallow. The mucous membranes in your throat are inflamed and swollen.
Of course, the most important thing you can do is drink fluids and stay well hydrated! Keep your throat’s mucous membranes moist so it can heal.
Try drinking or at least sipping water every hour. If it’s uncomfortable, try drinking warm herbal tea made of plants like echinacea, peppermint, or chamomile. Sucking on an herbal throat lozenge also produces saliva and soothes the throat.
Here are some natural sore throat remedies to provide relief, using simple ingredients from your pantry.
1. Gargle With Salt Water
Of course, one common way to ease the discomfort of sore throat is gargling with salt water. The salt helps reduce swelling.
- Combine 1 cup of warm water with 1 teaspoon of salt and stir to dissolve. Gargle with a mouthful of this mixture for 30 seconds, once per hour.
2. Gargle With Cool Sage Tea
Sage is a wonderful herb used in cooking, but also has anti-inflammatory and antibacterial properties to help soothe a sore throat.
- Mix 1 teaspoon of herb in 1 cup of boiling water for 10 minutes, then strain and gargle.
Learn how to grow your own sage.
3. Drink Lemon Water
Not only does lemon contain vitamin C and antioxidants, but it increases the amount of saliva you produce to keep your mucous membranes moist and soothe your sore throat.
- For a particularly scratchy throat, take 1 tablespoon of concentrated lemon juice followed immediately by a tablespoon of honey just before bed. This will usually soothe your throat until morning.
Find more household uses for lemons.
Tea With lemon and honey. Credit: Syda/Shutterstock
4. Sip Apple Cider Vinegar With Honey
Apple cider vinegar has been used in folk medicine remedies for centuries. It contains acetic acid, which has antibacterial properties.
- To help relieve throat pain, mix 1 tablespoon of cider vinegar and 1 tablespoon of honey or sweetener in a cup of warm water.
Note: Honey shouldn’t be given to children under the age of one.
Learn more about the health benefits of cider vinegar and see how to make another apple cider vinegar tonic.
5. Drink Ginger Tea
Ginger has been shown to relieve inflammation, which should help to soothe a sore throat. There are also studies that show ginger has antibacterial powers.
You can purchase ginger tea or make your own tea with fresh ginger.
- Boil 4 cups of water in a saucepan. Turn off heat, add 1 tablespoon of grated ginger root, and cover for 10 minutes. Stir in 1 tablespoon of honey (or sweetener) and a squeeze of lemon juice. Drink warm or cool. Reheat if desired.
Tea with ginger, lemon, and honey. And cold medicine. Photo credit: Fogey/Shutterstock
Reader Recipes
Here are a couple of age-old recipes that readers swear by!
- Horseradish Cocktail: “Make a syrup of 1 tablespoon horseradish, 1 teaspoon of honey, and 1 teaspoon of lemon juice. Mix in a glass of warm water and drink slowly.”
- Cider Vinegar With Pepper: “Put a capful of apple cider vinegar, 3 shakes each of cayenne pepper and black pepper into a cup of warm, salted water. Gargle as many times as needed. This remedy is said to change the pH balance in your throat.”
Of course, there are also medications including NSAIDs (non-steroidal anti-inflammatory drugs) and throat sprays that can soothe a sore throat. But we hope that these home remedies are enough to help with the pain of your sore throat and relieve your discomfort!
Note: Be sure to see doctor if your sore throat lasts more than a few days, as you could have strep throat or another infection.
Find more advice on how to relieve coughs and find more natural remedies for colds.
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Here is how I approach sore throat:
1. Identify the cause- virus, infection, bacteria? The underlying issue must be addressed. With most cold/flu issues I make a simple soup- boil onions, celery, garlic, carrots, green cabbage and veggie broth, Italian seasoning, and pepper. Early on in the sickness I boil fresh chunks of turmeric and ginger in there as well. Drink lots of herbal tea with ingredients like licorice root for throat soothing, chamomile to get extra rest which helps heal, and fennel is great too because it helps strengthen digestion which is great for the immune system. I also like manuka honey drops as well as honey and lemon in tea. I also take spirulina capsules for the incredible amounts of essential vitamins and minerals and/or 1 tbsp of sea moss if you can for the same reasons. I take elderberry as well in a syrup, capsule, or tea form. Finally I take oil of oregeno for fighting infection in capsule form bur tinctures are great too. I also take zinc, vitamin c, and vitamin D. I like to eat my favorite gluten free vegan bagels as well with finely chopped fresh garlic, hummus, and honey as well.
2. Once the underlying issue starts to clear up, I noticed at times the sore throat may linger. At this point its not so much fighting it but clearing the throat of buildup. For example, I may notice a few white bumps on my throat or tonsils. If I can, I try to take a cuetip and run it under very cold water and physically swab the white spots. This is one of the most effective methods at the very end if there is just a few spots, physically disrupting whatever is trying to live there is usually the most effective method for me. Just be careful, be gentle and meditative when swabbing a spot on your throat to avoid too much activation of the gag reflex and after each swab dispose of the cutip and get a fresh cutip before swabbing again.
3. Finally I gargle a number if things as mentioned above. I start by brushing my teeth to get a fresh mouth then gargle warm salt water. I clear out the salt with cold water and begin the next gargle. I then dissolve ginger powder in warm water and gargle that. I sip a few sips of the warm ginger water to get it into my gut as well. Rinse with cold water gargle. I then rinse with cayenne pepper gargle, take a few sips, rinse. Next I gargle with warm lemon water, take a few sips, rinse. Finally put turmeric powder in warm water, gargle, sip, rinse. The last thing I do is then seal it off with gargling and drinking cery cold ice water.
Remember body chemistry is complex and not just black and white. Inflammation or warmth in the throat us not the same as a muscle injury. A sore throat with no underlying illness like a virus or infection is not the same as a sore throat from singing or talking too much. Inflammation is necessary when healing and warm liquids with salt or herbs or spices allows the medicine to get into the blood and opens up the throat tissue to be able to absorb the medicines. After taking a number of warm healing approaches, the final stage of cold reduces the inflammation and soothes, but its after the warm healing session. Not to mention the cold icy water is mot necessarily needed when healing from a cold/flu/infection and will not solve the underlying issue, it can just be soothing.
1. If sinus drainage causes my sore throat, I mix 1/4 tsp of salt in 2 oz of boiled water. I ad minister with a dropper by nose.
2. I make keep grated ginger by the tsp frozen for various uses. I make a tea of ginger, lemon and raw honey.
BEST REMEDY FOR SORE THROAT I HAVE FOUND IS GARLIC, TAKE GARLIC PILL OR CHEW ON A CLOVE OF GARLIC & THE NEXT DAY THE SORE THROAT IS GONE. TRY IT & YOU WILL SEE
You NEVER, EVER use warm/hot liquids when trying to get rid of the swelling associated with a sore throat!!!! ALWAYS use ice, which will reduce the swelling!!!! I learned this from my voice teacher, years ago, and it works for me, specifically cracked ice, every 20 minutes!!! When a football player is injured, you don't see anyone applying heat to their swollen joint, ice is applied!!!! Check it out, I know what I'm espousing!!!
The capsaicin in sports rubs is what relieves pain. It's the same capsaicin that's in red pepper or jalapenos. Put half a cup of cider vinegar, half a cup of honey, and one pickled, seeded jalapeno in a blender, and liquify. Or stir the equivalent of red pepper into the honey/vinegar. Trickle it down your throat. I learned this from a pharmacist.
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