Easy Ways to Cure a Aoar Throat

Is your throat feeling dry and scratchy? Does it hurt to swallow or even talk? Chances are you have pharyngitis—the medical term for a sore throat, an ailment that affects millions of people every year.

While sore throats can happen at any time of year, they're most common in winter when viral infections like colds and the flu—prime drivers of sore throats—run rampant and dry air fills our homes. Most sore throats resolve on their own, but it can be a tough few days until you start to feel better. Knowing what can help quell the pain and when you need medical help can make all the difference.

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What Causes a Sore Throat

Sore throats have a variety of causes, but an estimated 70% to 95% of them are caused by viruses, including:

Cold viruses
Influenza viruses (the flu)
Mononucleosis (mono)
COVID-19
Chicken pox
Croup (a barky cough common in children caused by an infection of the upper airways)
Mumps
Coxsackie virus

Other less common causes include:

Bacterial infections, such as an infection with group A Streptococcus (group A strep or strep throat)
Allergies
Environmental irritants like cigarette smoke or dry indoor air
Gastroesophageal reflux disease (GERD), a digestive disorder that occurs when stomach acid flows back into the tube that connects your stomach and mouth
Breathing through your mouth
Voice strain (i.e. from yelling or excessive talking)

So, what makes the throat so susceptible to infections and irritation?

"The nose and throat tissues serve as the first line of defense to potential invaders, such as bacteria and viruses, smoke, environmental pollutants, dry air and cold air," says Soussan Ayubcha, M.D., a family physician with the Department of Family Medicine and Community Health at the Perelman School of Medicine at the University of Pennsylvania.

"They serve as barriers to prevent these potential invaders and inhalants from getting further into the body," she adds. "When an infection does gain access to the nose and throat area, it will lead to inflammation."

10 Expert-Backed Sore Throat Remedies

Many sore throats caused by common viruses, allergies or environmental irritants can be treated with simple self-care measures and home remedies. The next time you have a sore throat, consider the nine strategies supported by experts below.

1. Get Enough Fluids

Aim to consume eight cups of fluids, such as water, non-caffeinated tea, broth or soup a day to keep yourself hydrated and your throat moist.

2. Gargle Warm Salt Water

The warm water is soothing to the throat and the salt can help reduce inflammation—and the less inflammation you have, the less pain you'll feel. The Cleveland Clinic suggests dissolving half a teaspoon of salt in warm water and gargling (being careful not to swallow) the mixture every three hours.

3. Eat Honey

"Most studies are supportive for cough, but one study looked at manuka honey (a type of honey derived from the nectar of the manuka tree) specifically," says Dr. Ayubcha. "They noted it had anti-inflammatory, antiviral and antifungal properties and was able to coat the inner lining of the throat while destroying germs and soothing the throat."

"Honey does contain glucose and fructose, so it's important to be mindful of that fact if you have elevated blood sugar," she adds. Try adding a tablespoon to a mug of herbal tea.

One caveat: Never give honey to a child under one year of age. Honey can contain a bacteria that's not safe for infants.