This time of year, getting a sore throat is common. For some people, it’s the first sign of an infection such as a cold, flu or strep throat.

Sore throats can be painful, making it hard to swallow or eat food.

Here are 3 ways to relieve sore throats naturally to ease pain and inflammation.

Natural remedies for sore throats

Throat soothing teas such as chamomile, peppermint or sage are great for relieving a sore throat. Understanding how to combine herbs to create your own therapeutic herbal teas. Using fresh herbs – steep 1 tbsp of dried herbs or 2 tbsp of fresh herbs in boiling water for 10-15 minutes and then strain. Drinking fresh lemon, honey (raw or manuka honey is best), grated ginger and turmeric is also highly effective for sore throats. Naturopathic medicine shows the benefits of adding some crushed garlic to give your immune system an extra boost. Garlic contains properties to support immune function and help the body fight infections. Which activates when the fresh garlic is shopped. Drinking warm fluids is important for keeping your body hydrated and your throat moist.

Gargle raw apple cider vinegar and bicarbonate soda/salt water. Apple cider vinegar is naturally acidic and contains properties that can help to loosen mucous congestion in the throat and prevent bacteria from spreading. Bicarbonate soda can break up mucous and soothe the throat, and salt can help reduce pain, swelling and inflammation. Mix 1 tbsp of apple cider vinegar to warm water or ¼ of tsp and 1/8 tsp of salt (sea salt or Himalayan salt only) to warm water and gargle or 30 seconds. Gargle 3 – 4 times per day.

Herbs like Marshmallow root, Thyme and Licorice root are excellent for sore throats.

Licorice root has been used for centuries in Ayurvedic and Chinese medicine to address sore throats and coughs. It helps soothe sore throats and also eliminate mucous from the throat, lungs and nose. Add 1 tsp of dried licorice root to a saucepan with 1 cup of water. Boil for 5 minutes and then strain. Drink 2 – 3 cups per day for a sore throat.

Marshmallow root contains a gelatinous substance that coats the throat and creates a protective barrier, helping to reduce inflammation and irritation of the oesophagus. It is best taken as a powder and mixed with water. Follow the instructions on the packaging as the dosage varies brand to brand. Sipping 2 – 3 cups per day.

Thyme is highly effective for boosting the immune system, relieving sore throats, clearing catarrh and alleviating coughs due to its ability to expel mucous from the respiratory tract. Thyme is best taken as a liquid tincture; however – using food as medicine means the benefits are portent as a herbal tea. A herbalist will be able to advise you on the most appropriate dose for your needs. When making a tea, steep a handful of fresh thyme leaves in boiling water for around 8 minutes. Drink 2 – 4 cups per day.

Soothe your sore throat

Soothe a painful throat naturally using herbal teas, tinctures, apple cider vinegar and bicarbonate soda. To learn more about how you can use herbs and nutrition to improve your health and how to utilise the therapeutic benefits of food. Take a look at CNM’s Natural Chef and Vegan Natural Chef Course.