10 natural solutions to relieve sore throats

A sore throat is caused by inflammation of the mucous membranes in the throat.

It results in a burning sensation, pain and irritation in your throat and mouth. It can occur on its own or be one of the symptoms of an infection such as a cold, flu, strep throat, pharyngitis or covid. It can also be caused by an inflammatory reaction, an allergy, gastro-oesophageal reflux, or caused by pollution, smoking or excessively dry air, etc.

Its symptoms generally begin with a tingling, irritated sensation in your throat, followed by pain and difficulty swallowing (odynophagia). The mucous membranes lining your throat are inflamed, so you feel a burning sensation. You may also experience hoarseness and coughing, as well as swelling of your tonsils and/or glands under your jaw. You may also experience a slight fever.

A dry or even a productive cough with mucus may follow.

Most of the time, a sore throat is not serious - although you should keep an eye on it - and lasts 2 to 7 days.

We advise you to consult a doctor if you are in any doubt about the cause of your sore throat, if it persists or if it is associated with more worrying symptoms (fever, difficulty breathing, severe pain, severe fatigue, etc.).

What causes a sore throat?

Sore throats can have several causes. They frequently occur as part of seasonal infections such as the common cold, the flu, strep throat, pharyngitis, bronchitis, or COVID-19. But they can also be exacerbated by excessively dry air, smoking, pollution, allergies, or gastroesophageal reflux.

When the throat’s mucous membranes are irritated, swallowing can become uncomfortable and the throat may feel more sensitive, dry, or sore. If the pain becomes severe, is accompanied by difficulty breathing, a high fever, or significant fatigue, or lasts longer than a week, medical advice is recommended.

Here are 10 remedies for a sore throat:

1. Traditional remedy: Honey and lemon

We all know honey as grandma's favourite sore throat remedy. Its softening, healing, soothing, cough-relieving, antiseptic, anti-infectious, antibacterial, antioxidant and immunostimulant properties help to soothe and heal irritated throats.

You can:

• eat it neat by the spoonful, ideally opting for thyme, eucalyptus, manuka, lavender or pine honeys, for example, which are particularly effective against sore throats

• add it to your herbal teas

• use as a gargle by mixing 2 teaspoons of honey in a little hot water and the juice of half a lemon. Mix well, leave to cool and gargle several times a day.

We do not recommend honey for children under the age of one, for diabetics or for those allergic to bee-derived products.

As for lemon, its antiseptic, antibacterial, astringent, anti-inflammatory and immunostimulant properties and its high vitamin C content combine perfectly with honey. A real boost for your body!

You can use it the following way:

• Squeeze the juice of half a lemon and dilute in a little warm water, then gargle regularly throughout the day.

• by making a comforting drink based on squeezed lemon juice, one or two teaspoons of honey and 200ml of warm water or thyme infusion, to be drunk several times a day, up to a maximum of 5 cups a day.

In addition to honey, lemon and herbal teas, Aroma-Zone Organic Turmeric Powder can also help soothe sore throats. Mix 2 parts honey to 1 part turmeric and take a teaspoon of the mixture 3 to 4 times a day.

Soothing herbal teas

When you have a sensitive throat, hot drinks are often one of the first things you reach for. Organic Eucalyptus Respire Herbal Tea combines Eucalyptus globulus, Peppermint, Thyme, Elderflower, Sage, and Ginger in a formula designed to support respiratory health.

Treatments to apply topically

To complement this approach, a topical treatment may also be helpful. The Winter Serenity Aromatherapy Balm with 4 essential oils is for external use and is easy to incorporate into your routine during minor winter discomforts.

Travel-sized throat remedies

When you’re at work, on the go, or can’t easily prepare a tea, portable formats can be helpful. The Organic Throat-Soothing Lozenges combine marshmallow extract, honey, propolis, and essential oils of lemon and peppermint. Designed to melt in your mouth, they’re meant to soothe the throat and promote comfort in the pharynx.

Our 5 stepsfor soothing a sore throat and getting well as quickly as possible:

• Drink water: hydration is important to keep dry or irritated mucous membranes moist and mucus fluid. Remember to drink at least 1.5 litres of water a day. You can alternate between hot, comforting herbal teas and room-temperature water, which soothes inflammation.

• Humidify the air: make sure the air in your room isn't too dry so as not to dry out your mucous membranes even more and make your sore throat worse. To do this, place bowls of water near your radiators or a basin of hot water in a corner of the room. For the same reasons, don't overheat your bedroom.

• Rest: get as much quality rest as possible to help your body heal as quickly as possible.

• Cover up well: remember to protect your throat from changes in temperature, and keep warm in general.

• Healthy lifestyle: as far as possible, eat a healthy diet rich in fruit and vegetables, and avoid smoking and alcohol.

Of course, consult a doctor if your symptoms worsen or if you have any doubts about the cause of your sore throat. If you are taking medication or have a medical condition, consult your doctor before using natural remedies.

To effectively relieve a sore throat when swallowing, there are multiple natural approaches you can take. Firstly, it's important to stay well hydrated by regularly drinking lukewarm water or soothing herbal teas, such as those made with chamomile, thyme or liquorice, which have anti-inflammatory and soothing properties. Honey, added to hot drinks, is also an excellent natural remedy thanks to its antibacterial and soothing properties. Gargling with salt water several times a day can also reduce inflammation and disinfect the throat. Finally, keeping the air in the room humidified and avoiding irritants such as tobacco or spicy foods can help prevent irritation and promote faster healing.

Sore throat is one of the symptoms of Covid-19, along with a cough, high temperature, headache, diarrhoea, muscle pain, fatigue and loss of smell and taste. If you have Covid-19, it is not advisable to use substances with anti-inflammatory properties. You can make small honey-based throat lozenges or simply regularly consume a teaspoon of pure honey (thyme, rosemary or pine honeys are best as those have the most beneficial properties in this context). You can add a drop of ravintsara essential oil (Cinnamomum camphora sb 1,8-cineole).

Rest well, staying warm at home, and remember to drink enough water (at least 1.5 litres a day) to rehydrate your mucous membranes and thin out secretions.

Your baby probably has a throat issue if they have difficulty feeding or swallowing or they are crying in an unusual way. There may also be swollen glands in their neck.

Apart from medicines, there are natural solutions to treat the condition. A few spoonfuls of herbal infusions with anti-inflammatory properties such as thyme, rosemary, chamomile, etc. can relieve your baby, from the age of 6 months. Be careful with honey, which should not be eaten by children under one year of age due to the risk of infantile botulism. Lemon can also be effective for its antibacterial properties, diluted in slightly sweetened water.

Finally, make your baby's everyday routine easier, and opt for easy-to-swallow, nutritious purées at mealtimes. Reduce any salt and spices too, to protect the mucous membranes. Give your baby regular fluids (room-temperature drinks) to soothe the throat, and avoid dehydration if they have a fever. If they are still ill or their temperature rises, it is time to consult a doctor.

If you have a sore throat during pregnancy or while breast-feeding, we advise you to:

• try steam inhalations (without essential oils).

• gargle with honey or salt

• drink an infusion of hot water, honey and lemon

• get plenty of rest and keep warm

• Drink plenty of water and get plenty of vitamins and minerals in your diet.

If, after trying multiple remedies, your sore throat persists for a week or more, and other symptoms appear, such as fever, severe fatigue, dehydration, very inflamed lymph nodes or pimples on the body, it's best to consult a doctor, as it could be a bacterial infection that may require antibiotic treatment.

Stéphanie Catrysse, naturopath (certified by FENA), wellness massage practitioner, lymphatic drainage therapist and personal development advisor.

Passionate about natural medicine, she practises with a holistic approach to health.