How to Help a Sore Throat Heal Faster

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A sore throat is no fun, but it doesn't have to ruin your day. You can reduce your sore throat pain and help it heal faster by taking good care of yourself. Soothe your throat to ease your pain, then take care of your body until you feel better. While your throat heals, avoid foods and drinks that can make it hurt worse.

Method 1
Method 1 of 3:

Easing Throat Pain Quickly

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  1. Honey is a natural antiseptic and has also been shown to suppress a cough. Stir the honey into the hot water, then slowly sip it. Make sure your water is comfortably hot before you drink it. [1]
    • As an alternative, you can swallow the honey slowly.
    • Children under 1 year should NOT be given honey. It contains bacteria that their bodies cannot process.
  2. Add 1 spoonful of sea salt or 2 spoonfuls of table salt to a glass of warm water. Gargle with a mouthful of the solution at a time until it is gone. This sanitizes your throat and reduces inflammation, in turn reducing pain. [2]
    • You can gargle with salt water as often as 2-3 hours.
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  3. You can take a hot shower, use a humidifier, or stand over a boiling tea kettle. Breathing the steam will soothe your throat, as dry air is very painful on your throat.
  4. Try eating foods like chicken broth, soup, warm applesauce, or soft fruits (though you should avoid foods with too much sugar). These can reduce pain. [3]
    • Try washing, separating and freezing blueberries, canned oranges, or similar small fruits. Suck on these once frozen to reduce the pain.
  5. Drink some warm tea like Throat Coat Tea or ginger tea. If you don't like these flavors, choose one you enjoy. For added benefits, stir in a little honey. [4]
  6. A throat drop that contains pectin can relieve throat soreness. Make sure you choose drops that are labeled for throat irritation rather than coughing. [5]
    • Use your throat drops as directed on the packaging.
    • You can find throat drops at your local department store, drug store, or online.
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Method 2
Method 2 of 3:

Getting Your Body Better

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  1. The most important thing to do is to stay in bed. Don't get up and move around a lot, because if you're sick, running around everywhere will make you feel worse and get everyone else sick too! Rest and sleep are very important. You can even watch TV or read a book to keep you occupied and get your mind off the sickness. [6]
  2. 2
    Take vitamin C and zinc. Vitamin C and zinc support your immune system, so they can help your body stay healthy. You can take these vitamins as part of a multivitamin or by themselves. [7]
    • Talk to your doctor before you take any supplements, especially if you're taking other medications.
  3. Liquids such as apple juice can ease sore throats. Some top two recommended juices are apple juice and orange juice. Be aware that hot apple cider may not help as much. [8]
  4. Sugar will create an environment where germs can multiply quickly. Drink natural or fresh squeezed juices instead. Lemon-based juice and other high vitamin C content juices will be best.
  5. Soothing broth is just what you need. Chicken noodle soup and Top Ramen are both delicious and very helpful for your throat.
  6. This will really help your throat get better. Kids should take either Motrin or Benadryl. They will make you sleepy, but hey, sleep is just what you need! [9]
  7. Take some time off your throat issues and take a nap! This is perfectly fine and very helpful.
  8. It's important that you bundle up, because if you have a cold, sore throat, flu, or fever, you shouldn't expose yourself to coldness, because it could make you more sick.
  9. Because you're staying home from school or work, you could get a little bored sometimes. If you wrap yourself in a blanket or robe, you could easily go on to the computer (wikiHow!!) or something away from your bed. Things you could do at your bed are: read, write, play some sort of portable video game system, etc.
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Method 3
Method 3 of 3:

Avoiding Irritating Foods and Drinks

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  1. They constrict and tighten your passageways instead of easing them. This can make your throat irritation worse. Instead, choose warm or comfortably hot foods and drinks.
  2. They give you phlegm, which causes you to cough more. Since coughing can make your throat hurt worse, it's best to cut out these foods and drinks until you feel better.
    • Cut out milk, yogurt, cheese, chocolate, and ice cream until you start feeling better.
  3. Whatever you do, don't be too hard on your throat. Don't eat things like tortilla chips because this will make your throat feel horrible. Stick to broth, juice, and hot tea. [10]
    • If you think a food is bothering you, don't eat it. Listen your body!
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Foods and Drinks to Eat and Avoid

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  • Question
    Can you eat something like a soft pastry?
    Luba Lee, FNP-BC, MS
    Board-Certified Family Nurse Practitioner
    Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.
    Luba Lee, FNP-BC, MS
    Board-Certified Family Nurse Practitioner
    Expert Answer
    It's best to avoid baked goods made with processed flour when you're sick. Instead, drink warm liquids and eat warm, soft foods like soup, oatmeal, or steamed vegetables.
    Thanks! We're glad this was helpful.
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    Not Helpful 1 Helpful 14
  • Question
    What if it hurts too much to sleep?
    Luba Lee, FNP-BC, MS
    Board-Certified Family Nurse Practitioner
    Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.
    Luba Lee, FNP-BC, MS
    Board-Certified Family Nurse Practitioner
    Expert Answer
    First, gargle with warm salt water, then sip on a warm drink, such as ginger or lemon tea with honey. Before bed, take an over-the-counter pain killer like Tylenol to reduce your pain. Rest as much as you can to help your body get better.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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    Not Helpful 4 Helpful 21
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      Tips from our Readers

      The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
      • Steaming your face with a hot towel or gently breathing in steam from a bowl of hot water with a few drops of eucalyptus oil can help clear nasal congestion and soothe inflammation. Just don't burn yourself!
      • Avoid completely dry or drenched foods when your throat hurts — stick to soft, warm foods like broth and applesauce to prevent further irritation.
      • Make lower-sodium ramen broth by boiling bouillon cubes and noodles separately and then combining them. This adds flavor without using as much salt.
      • If you absolutely must go to school with a sore throat, opt for a hot breakfast and lunch over cold milk and juice to avoid aggravating it.
      • For a soothing drink kids love, mix a spoonful of honey into a cup of warm herbal tea. The warmth and honey will help a sore throat.
      • Try stronger cough drops to soothe your irritated throat instead of regular lozenges.
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      Warnings

      • If the sore throat does not seem to be getting better or worsens in a week, see a doctor. It could be something more serious.
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        Helpful 10 Not Helpful 1
      • Try not to eat dry foods, as they can make your throat sore.
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      References

      1. ↑ https://health.clevelandclinic.org/sore-throat-remedies-that-actually-work/
      2. ↑ https://familydoctor.org/condition/sore-throat/
      3. ↑ https://www.healthdirect.gov.au/sore-throat#treated
      4. ↑ https://medlineplus.gov/druginfo/natural/978.html
      5. ↑ https://dailymed.nlm.nih.gov/dailymed/fda/fdaDrugXsl.cfm?setid=4d76da2b-c81d-2cea-e054-00144ff8d46c&type=display
      6. ↑ https://www.nhs.uk/conditions/sore-throat/
      7. ↑ https://www.health.harvard.edu/blog/do-vitamin-d-zinc-and-other-supplements-help-prevent-covid-19-or-hasten-healing-2021040522310
      8. ↑ https://www.nationwidechildrens.org/conditions/sore-throat
      9. ↑ https://www.nationwidechildrens.org/conditions/sore-throat
      1. ↑ https://www.pennmedicine.org/updates/blogs/health-and-wellness/2018/february/sore-throat

      About This Article

      Article Summary X

      To help your sore throat heal faster, drink hot fluids and get plenty of rest. Slowly sip a mug of hot water or herbal tea with honey, which will help suppress your cough. Stick to hot foods, like chicken broth, soup, and warm applesauce. Heat will help relax your airways and soothe your throat. Avoid cold foods and drinks, since these can constrict your airways. If your throat is still sore, gargle a glass of warm saltwater, which helps to reduce inflammation and pain. Make sure you get plenty of rest and sleep to help your body heal itself. For more tips from our Medical co-author, including how to soothe your throat by inhaling steam, read on!

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