Joanne Peters
We all know the feeling of a niggly sore throat. Either the pain goes away, or it leads to a worsening illness. Either way, it’s vital to know what to do as soon as that dreaded discomfort shows up.
“I gargle with salt water every hour at the first sign of a sore throat,” says naturopathic physician Tasreen Alibhai, ND, founder of Vitalia Health Care Inc. “Anecdotally, it may help to reduce pain and inflammation.”
“If you are sick, you may be contagious, so stay home, avoid irritants, and use a [cool] if you’re susceptible to dry air, which may irritate the throat,” Alibhai adds. “Stay hydrated and get plenty of rest. Warm drinks, such as hot tea with honey, can soothe the throat.”
Honey as medicine
A study published in the medical journal BMJ Evidence Based Medicine noted that honey has antimicrobial properties and helped improve symptoms of upper respiratory tract infections, providing a widely available and cheap alternative to antibiotics.
Note: Health Canada warns, “Only give honey to healthy children over one year of age.”
Is it viral or bacterial?
If you do get hit with a sore throat, it may be difficult to tell whether it’s a viral or bacterial infection, although about 90 percent of throat infections are caused by a virus.
“They may present very similarly,” Alibhai says. However, a bacterial infection may generally be more painful than a viral infection. Sometimes, antibiotics are necessary.
“Viral infection tends to be accompanied with other symptoms such as runny nose and cough, while, if it’s bacterial, it may feel more severe, with fever and swollen lymph nodes,” Alibhai says. “Strep throat is a common bacterial infection, which requires a swab and may require antibiotics for treatment. Discuss this with your doctor.”
“Most cases of sore throat will resolve on their own with home care; however, see your doctor if the sore throat is severe and is accompanied by a fever that lasts more than two days, your lymph nodes are very swollen, you see white or red patches on your tonsils, or you get a rash,” Alibhai adds.
Zinc to the rescue
Zinc gluconate lozenges might help alleviate throat soreness. A large 2024 review study published in the Cochrane Database System Review examined 34 studies involving more than 8,500 participants who took zinc lozenges. The findings suggested that zinc supplementation may shorten the duration of the common cold, including the symptoms of a sore throat.
Of course, the best thing is to avoid contracting a sore throat in the first place. Eat a diet full of healthy whole foods and get plenty of exercise and sleep to support a healthy immune system.
And, as Alibhai says, “Practise good hygiene to prevent getting sick. Wash your hands frequently. Good hygiene helps keep the immune system in check.”
The hidden dangers of antibiotics
When it comes to sore throats, antibiotics should only be used when a bacterial infection has been accurately diagnosed following a throat swab. Antibiotics do not work against viruses.
Antibiotics aren’t risk-free: side effects can include rash, dizziness, nausea, diarrhea, or yeast infections. More serious side effects include Clostridioides difficile infection (also known as C. difficile or C. diff), which causes diarrhea that can lead to severe colon damage. In children, reactions from antibiotics are the most common cause of medication-related emergency department visits.
Most importantly, unnecessarily taking antibiotics or not taking them as prescribed when they are needed can lead to antibiotic resistance, which is when bacteria no longer respond to the drugs designed to kill them. According to the World Health Organization, “… bacterial antimicrobial resistance was directly responsible for 1.27 million global deaths in 2019.”
Natural remedies for sore throats
| Natural remedy | Benefits for sore throats |
|---|---|
| Licorice root | Steeping licorice-root leaves in hot water may reduce irritation and soothe sore throats |
| Peppermint | Main active ingredient, menthol, can effectively soothe sore throats and thin mucus |
| Slippery elm | Contains mucilage, which transforms into a gel-like substance when mixed with water that may coat the throat to soothing effect |
| Chamomile | Antioxidant, astringent, and anti-inflammatory properties may make sipping chamomile tea useful in easing sore throat pain |
| Sea salt | Gargling with a sea-salt solution may help relieve pain and inflammation |
| Apple cider vinegar | Gargling with a diluted ACV solution may ease sore throat |
| Cayenne | Active ingredient, capsaicin, has the potential to ease pain and reduce inflammation |
| Bone broth | May help reduce inflammation, thereby diminishing throat soreness |
| Turmeric | Antimicrobial, anti-inflammatory, antiseptic, and antioxidant properties may, when mixed with water or steeped as tea, provide relief from sore-throat pain |
Foods to soothe sore throats
You may need to adjust your diet when a sore throat strikes.
| Foods to avoid | Foods to soothe |
|---|---|
| Crisp toast | Yogurt |
| Popcorn | Soup |
| Crackers | Smoothies |
| Raw vegetables | Oatmeal |
| Acidic fruits | Ice cream |
Some people avoid dairy as it may thicken mucus production. Beware of drinks that are overly hot, which can irritate an already irritated throat.
This article was originally published in the September 2024 issue of alive magazine.
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