I hate sore throats. Really hate them, especially when they last longer than a day or two. Over the years I’ve tried all sorts of natural remedies to soothe a sore throat and boost my immune system to kick it out before it can take hold and set in.
I prefer to use natural remedies as the best defense for a lot of ailments, including sore throats. Natural remedies can be made from simple ingredients that you might already have around your house or that you can buy at a health food store. My favorite remedies include a mix of whole food ingredients and essential oils.
What Not to Do
To start, there are a few things you may want to avoid when caring for a sore throat:
- Talk less. Let the muscles in your throat to rest.
- If it’s winter, avoid going outside into the dry and cold air. Indoor heating can dry out our indoor air as well, so you may want to try using a humidifier to counteract the dryness.
- Stay away from spicy or acidic foods that can irritate the inflamed tissue in your throat. Also avoid inflammatory foods such as sugar and dairy because they can cause an increase in phlegm and lower your body’s natural defenses.
What To Do
I’ve tried many natural remedies over the years, and here are my favorites.
Topical Melaleuca (Tea Tree)
When I first feel my throat getting a bit scratchy, I reach for my Melaleuca essential oil. It is best known for its purifying qualities, promoting healthy immune function, and protecting against environmental threats. I keep Melaleuca in a convenient roller bottle and roll it right on my neck over my throat area and on my lymph nodes under my jaw several times a day. This is the first thing I apply to my kids as well when they complain about a sore throat.
Raw Apple Cider Vinegar
Yeah that avoiding acidic things that might sting your throat doesn’t apply to this one. {Wink, wink.} I’ll take a shot of apple cider vinegar to knock out whatever’s hanging out in the back of my throat. It’s about 20 seconds of torture and then it’s over, but it helps.
Protective Throat Spray
Earlier this year I had a nasty sore throat. It came quickly without warning, and I decided to try a throat spray to help soothe my throat. I mixed one up and used it throughout the day and loved it!
In 2 oz bottle spray bottle add 20 drops On Guard Protective essential oil blend and 20 drops Lemon essential oil. Fill to the top with water. Shake before use. Spray 6-10 times as needed. I used it once every hour or two.
On Guard is a blend of Wild Orange, Clove Bud, Cinnamon, Eucalyptus, and Rosemary essential oils. It supports healthy immune function and contains cleansing properties. The Clove also helps numb the throat. Lemon essential oil is cleansing and purifying.
Drink Hot Tea
Sipping a relaxing cup of hot tea can do wonders for a sore throat. Hot liquids can help soothe irritation and reduce inflammation. Herbal teas that include peppermint or cloves can help with inflammation and create a numbing sensation to relieve the soreness. My favorite is a simple homemade tea with lemon, ginger, and honey. Adding these three superstar ingredients to your tea can help immensely. Honey is a natural anesthetic and cough suppressant, and lemon will help clear out mucus. Ginger has many medicinal and healing properties.
Boil water. In a mug finally grate fresh ginger.* Add hot water and let steep for 10 minutes. Add a teaspoon of raw honey and the juice from half a lemon. That’s it! If you’re feeling adventurous, you can add some raw, minced garlic for extra immune boosting power.
*I keep mine wrapped up in the freezer, and it grates just fine when it’s frozen.
Chicken Bone Broth
I love a steaming mug of bone broth when I’m not feeling my best. It’s warming and nourishing. Bone broth is rich in minerals that support the immune system. Heat 4 cups bone broth to a boil in a pot on the stove. Remove from heat and add 3-4 cloves raw minced garlic and 2-3 Tablespoons fresh grated ginger. Let sit for 10 minutes and then add fresh lemon juice from 1-2 lemons. I’ll drink this throughout the day.
Throat Lozenges
Lozenges are a common go-to remedy for a sore throat. However, many store-bought lozenges contain chemicals and ingredients that you don’t want to put in your body.
My favorite throat lozenges are doTERRA’s On Guard Protecting Throat Drops. They are a convenient way to receive the immune-supporting properties of On Guard essential oil. The throat drops help calm and soothe dry, scratchy throats and strengthen the body’s immune defenses.
Gargle Salt Water
As a kid, I used to get strep throat a lot. My mom would have me gargle with warm salt water to soothe my sore throat. Mix half a teaspoon of salt in 8 oz of warm water. Gargle a little bit at a time and spit the solution out when down. Continue mouthful by mouthful until done.
How does this work? The high salt content helps create a barrier and pull fluid from the throat as you gargle. It also helps loosen mucus. The salt water helps wash irritants and bacteria out as well as soothe your irritated throat.
A sore throat is uncomfortable, and there are several natural options you can try to help soothe and give you relief. If I missed a favorite natural remedy of yours please share it in the comments.
Disclaimer: I am not a doctor or medical professional, and this post should not be taken as medical advice. Please do your own research. Material on this blog is provided for informational purposes only. It is general information that may not apply to you as an individual, and is not a substitute for your own doctor’s medical care or advice.
