When you're miserable and desperately looking for relief, two expert MDs recommend these simple gargle recommendations to ease the pain.
Staying hydrated can help keep you healthy this cold and flu season, but there’s another way you can use water to subdue your symptoms if you’re sick. According to Neha Vyas, MD, a family medicine physician at Cleveland Clinic, gargling with warm water—and ideally adding one of two ingredients to your solution—could help you soothe your sore throat faster.
In particular, Dr. Vyas suggests adding either honey or salt to your warm water before gargling. She adds that many see their symptoms improve after drinking warm milk or decaffeinated tea, though dairy can trigger more congestion in people with sensitivities.
To try a saltwater gargle that will “ease inflammation and irritation in your throat,” the Clinic suggests mixing a half teaspoon of salt with one cup of water. This can also help loosen mucus, providing some relief.
If you opt for throat-coating honey instead, Elizabeth Rainbolt, MD, another family medicine specialist at the Cleveland Clinic, recommends stirring in a teaspoon or two, which contains small amounts of “enzymes, vitamins, minerals, and more.” Manuka honey is especially anti-microbial, Dr. Rainbolt notes. “Manuka honey contains a unique compound called methylglyoxal, which gives it extra antibacterial power. It may help reduce certain types of bacteria in the mouth and throat,” she says.
On the other hand, beverages that include caffeine—such as tea, coffee, and soda—can dry out your throat and are therefore best avoided, Dr. Vyas says. She adds that drinking alcohol, smoking, and eating acidic foods can similarly dry out, irritate, and inflame those sensitive tissues.
According to the U.S. Centers for Disease Control and Prevention (CDC), most sore throats will get better on their own without medical intervention. However, your doctor can help identify any illnesses that could require medication, such as strep throat or upper respiratory tract illness. It’s especially important to seek medical care if your sore throat lasts for longer than 10 days, or if you’re having trouble breathing or swallowing, Dr. Vyas says.
However, once those are ruled out, Dr. Vyas says you should feel free to focus on comfort. “It does generally tend to take sometimes seven to 10 days to get over a sore throat, but that doesn’t mean you should be miserable during that time,” she says.
Though lozenges and throat sprays may offer temporary relief, she recommends getting a humidifier as a longer-term solution. And, perhaps most importantly, be sure to get plenty of rest and eat a well-rounded, balanced diet full of immune-boosting foods.
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