Natural Sore Throat Remedies

Ginger helps to stimulate the immune system and improve circulation. Ginger tea is widely available in stores, but you can easily make your own using fresh ginger root. In addition, you can add ginger to a variety of foods. Ginger is available dried, fresh, or in a crystallized sweetened form. Ginger tea is especially common for use in winter, since it has the effect of warming the extremities (from stimulating circulation), but it is just as valuable in hot weather, particularly if you are fighting a summer cold or flu or have nausea from pregnancy or travel. Note: ginger tea made from fresh roots is generally considered safe during pregnancy, but tea made from dried roots is not as safe and should only be used during pregnancy under the advice of a physician.

Ingredients
4 cups boiling hot water
a 2-inch piece of fresh ginger root
lemon or honey (optional)

Directions
Peel the ginger root and cut it into thin slices.
Pour the boiling water over the ginger slices.
Cover the tea and allow it to simmer for 15-20 minutes (keep it covered over low heat in a saucepan, if possible; otherwise allow the tea to steep in a pot).
Strain the tea. Add honey and/or lemon to taste.

Image: Franz Eugen Köhler

This remedy uses common kitchen ingredients. Add a cup of hot water to 1 teaspoon of apple cider vinegar, a pinch of cayenne pepper, juice from 1/4 a lemon, and 1 teaspoon of honey. Capsaicin in the cayenne pepper is a natural pain reliever and contains vitamin C. Lemon juice is astringent and contains vitamin C as well. The apple cider is antimicrobial and astringent, while the honey is soothing. The recommended dose for this tea is up to 4 cups a day, as needed.

Slippery elm is a tree that grows in the eastern part of North America. The inner bark contains mucilage, which swells into a soothing gel when mixed with water. It coats the throat to provide a protective barrier and to reduce the irritation that can lead to coughing.

Slippery elm lozenges are available at most pharmacies. Alternatively, you can make a slippery elm bark tea. To make the tea, pour one cup of boiling water over 1 tablespoon of dried bark (most commonly found in health food stores as a bulk herb). Allow the tea to steep for 10 minutes, then strain it and drink it. It's recommended to not exceed more than 3 cups of slippery elm bark tea per day.

Photo: Slippery Elm Bark (Ohio Department of Natural Resources)

Licorice root is known to be an effective sore throat remedy. It is found in many herbal sore throat preparations. However, it is possible to overdose on licorice (symptoms include headache and muscle weakness, as well as increased blood pressure). Licorice root remedies should be avoided by persons with high blood pressure, liver disease, heart disease, kidney disease, pregnant or nursing women, or people taking certain medications. It is a good herb for sore throats, but isn't for everyone and has a more stringent dosage limit.

Honeysuckle flower is found in some commercial teas and is most easily found in stores that carry Chinese herbal remedies. The tea made from the flower is sweet smelling and tasting. You can make a honeysuckle flower tea by pouring a quart of boiling water over a cup of honeysuckle flowers. Cover and steep for 10 minutes before straining and drinking. The recommended dose is up to 4 cups a day. The tea may be sweetened with stevia or honey, if desired.

Marshmallow is an herb found in North America and Europe. Like slippery elm bark, it contains mucilage, to soothe a sore throat and ease coughing. You can make a marshmallow root tea by adding 1 tablespoon of the dried root in a cup of boiling water. Cover and allow to steep for 10 minutes before straining and drinking. The recommended dosage is up to 3 cups a day. Marshmallow root may lower blood sugar, so consult a doctor before taking this herb if you have diabetes. Also, this tea may slow the body's absorption of other drugs taken at the same time.

In addition to teas, several herbs and kitchen ingredients make good gargles for quick pain relief and often an added antibacterial/antiviral boost. You can try these gargles instead of or in addition to herbal teas. Gargle deep in your throat, for several minutes, with your head tilted back. Then spit out the gargle.

Cinnamon (Cinnamomum cassia) - this spice has antibacterial/antiviral properties and contains mucilage. Soak a cinnamon stick in a cup of water or mix 1 teaspoon of ground spice. You can make the gargle with either hot or cold water. The mucilage is more effective with a cold gargle.

Cayenne (Capsicum frutescens) - mix 1/8 teaspoon cayenne with the juice of half a lemon and a pinch of salt.

Thyme (Thymus vulgaris) - this popular cooking herb, native to North America and Asia, stimulates the immune system and has antibacterial and astringent properties. Gargle with 1 teaspoon of dried herb per cup of hot water.The oils in the fresh herb, if available, are also highly effective.

Turmeric (Cucuma longa) - turmeric contains curcumin, which is anti-inflammatory, astringent, and antimicrobial. Try a gargle made from 1 teaspoon of powdered turmeric in a cup of hot water.

Ginger - you can gargle with the ginger tea listed above.

Bayberry, eucalyptus, sage, vinegar, salt and lemon juice are also good to include in gargles.

Teas and gargles made from plants containing mucilage are best for dry, scratchy throats. For phlegmy throats, accompanied by congestion, try herbs that are astringent.