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A sore throat can cause pain, irritation, and sometimes even itching. The itchy sensation in the throat may make swallowing difficult. Sore throats are common and can be a sign of viral or bacterial infection (such as pharyngitis). Additionally, a sore throat can also be a symptom of allergies, dehydration, muscle strain (from shouting, talking, singing), gastroesophageal reflux disease (GERD), HIV infection, or tumors. Most sore throats are caused by viruses (like the common cold, flu, mononucleosis, measles, chickenpox, and bronchitis) or bacteria (such as Streptococcus bacteria causing strep throat). Fortunately, gargling with saltwater is a simple and effective remedy to soothe a sore throat caused by various reasons.
Steps
Gargling with Saltwater
Add one teaspoon of table salt or sea salt to 240 ml of water. The saltwater helps reduce throat swelling by drawing water out of the tissues in the throat. Salt also acts as an antibacterial agent, which is why it is commonly used to preserve food by preventing bacterial growth.
Gargle with saltwater for 30 seconds. First, take a deep breath and sip 60-90 ml of saltwater (do not swallow). Tilt your head back (about 30°), tighten your throat muscles, and gargle for 30 seconds before spitting it out.
- For young children, it’s best to first let them gargle with warm water. The recommended age for this method is typically 3-4 years old, as children need to be able to gargle without swallowing the saltwater. To keep them gargling for the full 30 seconds, you can have them sing a favorite song during that time.
Gargle until you have used up 240 ml of saltwater. Depending on the amount of saltwater used per gargle, you may need to gargle about 3-4 times to use up the full 240 ml. Take a deep breath and gargle for 30 seconds each time.
Try a different mixture if you can’t gargle with saltwater. Some people find it difficult to gargle with saltwater due to the salty taste in their throat. In this case, you can try using other mixtures or add essential oils to the saltwater to reduce the salty flavor. For example:
- Add apple cider vinegar. The acid in apple cider vinegar has similar antibacterial properties to saltwater. You can add one teaspoon of apple cider vinegar to saltwater to enhance its antibacterial effect and reduce the salty taste. However, some may not like the taste of vinegar.
- Add 1-2 drops of garlic oil. Garlic essential oil has antibacterial and antiviral properties.
- Add 1-2 drops of burdock root oil. Traditional Chinese medicine uses burdock root to treat sore throats, though scientific research on its effectiveness is still limited.
- Use peppermint. You can add 1-2 drops of peppermint essential oil, which is commonly used to soothe sore throats.
- Add 1-2 drops of marshmallow root essential oil. This herb contains mucilage, a gel-like substance that helps protect the throat and reduce pain.
Gargle again if needed. You can gargle with any of the above mixtures every hour (or more frequently if necessary). The most important thing is not to swallow the saltwater, as this can lead to dehydration, much like it does to the tissues in the throat.
Use home remedies to treat a sore throat
Drink plenty of water. Staying hydrated helps prevent dehydration and keeps the throat moist to alleviate discomfort. Most people prefer drinking cooled boiled water, but cold or warm water may feel more comfortable depending on personal preference.
- Try to drink at least 8 glasses of water daily, each 240 ml, and more if you're running a fever.
Humidify the air around you. Keeping the air moist can prevent your throat from becoming too dry. You can use a humidifier if available, or place a bowl of water in the living room and bedroom (if you don't have a humidifier).
Get plenty of sleep. Whether your body is fighting off a viral or bacterial infection, getting enough rest boosts your immune system. Aim for at least 8 hours of sleep per night, especially when you're sick.
Eat soft, mild foods. Drink plenty of soup and broths. Historically, chicken soup was a common remedy for colds. Research shows that chicken soup slows down the movement of certain immune cells, allowing them to work more effectively. It also helps to stimulate the tiny hairs in the nose to reduce infection. Other soft, mild foods include:
- Applesauce
- Rice
- Scrambled eggs
- Cooked pasta
- Oatmeal
- Smoothies
- Cooked beans
Take small bites and chew food thoroughly. The smaller and more moist the food, the less it will irritate your throat. Cut your food into smaller pieces and chew thoroughly, allowing saliva to moisten the food before swallowing.
Visit the doctor
Know when to see a doctor. A sore throat can be a symptom of another illness, such as a viral or bacterial infection. You should visit a doctor immediately if the sore throat persists for more than a week (or over 3 days if you've been regularly gargling with salt water) or if you experience any of the following symptoms. Other symptoms may include:
- Difficulty swallowing
- Difficulty breathing
- Difficulty opening your mouth
- Joint pain
- Ear pain
- Rash
- Fever above 38°C
- Blood in saliva or phlegm
- A lump or swelling in the neck
- Hoarseness lasting longer than 2 weeks
- The American Academy of Pediatrics recommends taking children to a doctor if the sore throat persists overnight and doesn’t improve with hydration, or if the sore throat is accompanied by difficulty swallowing, breathing problems, and abnormal drooling.
Register for diagnostic tests. To diagnose the cause of your sore throat, the doctor will perform a few tests, including a physical exam, during which they will use a light to inspect your throat.
- Additional tests may include a swab culture to determine if the cause is bacterial and identify the type of bacteria. If the results are negative, the sore throat may be viral, especially if there is a cough. The doctor may also order allergy tests and a complete blood count (CBC) to assess your immune response.
Take antibiotics for bacterial infections. If a culture test shows that the sore throat is caused by a bacterial infection, the doctor will prescribe antibiotics to combat the infection. In such cases, you must complete the full course of antibiotics, even if you start feeling better. Failure to do so may allow some bacteria (antibiotic-resistant bacteria) to survive, increasing the risk of complications and reinfection.
- If prescribed antibiotics, it’s recommended to eat yogurt with live cultures to replace the normal gut bacteria that antibiotics may have destroyed. Be sure to choose yogurt with live cultures, as this type contains beneficial bacteria, unlike pasteurized or processed yogurt. Live-culture yogurt is also recommended to prevent diarrhea (a common side effect of antibiotics) and to maintain a healthy gut microbiome, which is essential for your overall health and immune system.
- Be cautious of unusual diarrhea when using antibiotics. Unusual diarrhea can indicate an underlying condition or another infection.
Rest if your sore throat is viral. If your sore throat is diagnosed as viral (such as from the common cold or flu), your doctor will advise rest, hydration, and a healthy diet. These measures help boost your immune system, enabling your body to fight the infection.
- Some studies suggest that increasing vitamin C intake can help strengthen the immune system and fight viral infections.
Advice
- Chewing gum can help reduce the salty taste and discomfort in the mouth.
Warning
- Do not swallow the saltwater.
What You Need
- Glass cup
- Water
- Salt
- Spoon
