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No matter what time of the year it is, a sore throat can really ruin your day. Dry air, viruses, post nasal drip and overuse of your voice can cause a sore throat.

There are a number of over-the-counter throat lozenges and remedies, but a lot of them contain unnatural ingredients and chemicals that you may not want in your body.

Using natural remedies can be the best defense for a lot of ailments, especially sore throats.

Natural remedies can include ingredients which you might already have around your house, can be found in a health food store, or in drug stores.

What Not to Do

To start, there are some things that you will want to avoid when caring for a sore throat:

  • Avoid overuse of your vocal cords. Talk less and avoid yelling at all. You want the muscles in your throat to relax. Even whispering and chewing gum can cause stress on your throat muscles.
  • Avoid going outside if the air is dry and cold. Conversely, indoor heating can be harmful as well. If you use indoor heating, you may want to try using a humidifier to counteract the dryness.
  • Try to stay away from spicy or acidic foods that can irritate the inflamed tissue in your throat. Also avoid dairy products because they can cause an increase in phlegm.

Natural Remedies for Sore Throats

Hot Tea

Sipping a relaxing cup of hot tea can do wonders for your sore throat. Hot liquids can sooth irritation and help to reduce inflammation. Try herbal teas and teas that include peppermint, cloves, or licorice.

They can help with inflammation and create a numbing sensation to relieve the soreness.

Adding honey and lemon to your tea can help immensely. Honey is a natural anesthetic and cough suppressant, and lemon will help clear out mucus.


Lozenges are the most common go-to remedy for a sore throat. A lot of store-bought lozenges, however, contain chemicals and ingredients that can actually be harmful to your body.

When looking for store-bought lozenges, search for all-natural brands that use herbs and honey rather than chemicals. Avoid products that use menthol, as it can constrict and dry out your vocal cords.

Zinc lozenges are a healthy alternative to popular name brand lozenges. They provide natural relief for sore throats and are useful in fortifying your body against sickness.

“Thayers” is a popular brand that makes natural throat lozenges using slippery elm bark, honey, and zinc. Check your local health food store for store-bought natural lozenge options.

Or, there are a lot of homemade recipes for natural homemade lozenges as well if you have the time and desire.


Occasionally gargling salt water can help with sore throats, especially when caused by sinus drainage. Just mix one teaspoon of salt in a glass of warm water.

Gargle a little bit, mouthful by mouthful, and spit the solution out when you are done gargling.

Enjoy a Frozen Treat

Sucking on frozen popsicles can help relieve your sore throat. Store-bought fruit popsicles or even homemade popsicles are great. Try freezing orange juice for a delicious vitamin C boost.

A sore throat can be uncomfortable, but there are a lot of natural options out there to help soothe and give you relief.

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Dee Braun
Dee is an Adv. Certified Aromatherapist, Reiki Master, Adv. Color/Crystal Therapist, Herbalist, Dr. of Reflexology and single mom who is dedicated to helping others any way she can.

One way she chooses to help is by offering information on the benefits and uses of natural health and healing methods for the well-being of both people and pets.