As the winter season sets in, many across the UK will recognise the familiar, uncomfortable signs of a sore throat. Characterised by an itchy, scratchy, and often painful sensation, it's a common companion to colds and flu, caused by inflammation of the throat's lining.
According to the American Medical Association, more than five million Americans seek medical help for sore throats annually, a figure that highlights its widespread impact. Dr. Julina Ongkasuwan, an assistant professor of otolaryngology at Baylor College of Medicine, notes that viruses are the most frequent culprit, often accompanied by a runny nose or cough.
Warm Liquids and Teas
One of the simplest and most soothing strategies is reaching for a warm drink. Sipping on warm tea or broth helps maintain moisture in the throat and can loosen mucus. Dr. Amy Zack, a family medicine specialist at the Cleveland Clinic, explains that the warmth may also reduce coughing by calming the back of the throat.
Research indicates that certain teas offer anti-inflammatory benefits. Enjoying a cup of chamomile or green tea throughout the day can help ease swelling. For those who prefer cooler options, Dr. Zack confirms that cold liquids have a similarly soothing effect, suggesting a bottle of cold water can be just as helpful. Her advice is to try both temperatures to see what brings the most relief.
The Power of Honey and Salt Water
Honey is more than just a sweet treat; it's a natural antioxidant with antibacterial properties that can combat inflammation. A study from the University of Illinois Urbana-Champaign found that just one or two drops were sufficient to relieve cough symptoms in adults. Stirring a spoonful into your tea combines the benefits of warmth and honey's healing properties. It is crucial to note that honey is not suitable for children under one year old, due to the risk of infant botulism.
Another time-tested remedy is gargling with salt water. This can reduce swelling, lessen pain, and help clear mucus. A 2019 study found that individuals with nonbacterial sore throats who used a salt water gargle experienced less severe pain and swallowing difficulty after a week compared to those using a thymol-based antiseptic mouthwash. Experts recommend mixing half a teaspoon of salt into an eight-ounce glass of warm water and repeating the gargle hourly.
Unexpected Solutions: Spice and Lozenges
It may seem counterintuitive, but a spicy solution can provide relief. UCLA Health suggests consuming hot peppers or hot sauce. This is because peppers like cayenne contain capsaicin, a natural compound that fights inflammation and blocks pain signals. Research involving cancer patients showed capsaicin helped relieve pain from swollen membranes, and a larger study indicated it could ease cough symptoms. A sprinkle of cayenne pepper or a few drops of hot sauce in warm water, used as a gargle, can be effective. However, Rochester Regional Health advises using it sparingly, as capsaicin can initially break up mucus but may later increase its production.
Finally, sucking on a throat lozenge is a straightforward and effective method. It stimulates saliva production, keeping the throat moist. Many lozenges contain menthol, which soothes pain, and studies have shown they can lead to rapid relief. Dr. Valerie Riddle, an infectious disease expert at the National Institutes of Health, points out that sore throats often feel worse in the morning due to overnight dryness. "Having lozenges or hard candies – or anything that stimulates saliva production – will keep your throat moist," she explained.
These five science-backed approaches offer accessible ways to manage the discomfort of a sore throat using common household items, providing welcome relief during the chilly winter months.
