I have a sore throat! What to do? 10 valuable tips!

If you also got up this morning, feeling your throat ringing the bell, you will wonder desperately and annoyed what you need to do to get rid of the symptoms immediately! Difficulty in swallowing and speaking, sense of burning, hoarseness, cough, swollen glands and mucus production, are some of the troubles that may have found you! What you do in this case?

10 tips for sore throat

Act fast! It is best not to ignore the first signs of a sore throat if you do not want it to get worse. Generally, catch it before it catches you! With a few simple changes in your daily routine, you will quickly see the difference:

1. Increase the fluids

It is one of the first things you will hear experts and non-experts tell you. The fluids will help you hydrate, while preventing dehydration and a dry throat! Avoid caffeine and alcohol, as they will have the opposite effect (1).

Consume at least 2 liters of fluid a day. Always have a bottle of water with you and increase beverages such as tea or hot water with honey, ginger or lemon. Lemon will give an extra dose of vitamin C, which is valuable at this stage, as it strengthens the immune system! (2) In addition, you can add a little turmeric, cinnamon or even pepper, in order to reduce inflammation and better treat a virus.

Another great solution is chamomile, which we usually all have at home. Its tea benefits us quickly thanks to its emollient and anti-inflammatory properties, while several studies have shown that even inhaling the steam from chamomile tea can help relieve the symptoms of common cold. (3)

Be careful with teas, as they may contain caffeine and overconsumption can make you overstressed or dehydrated. Look for the “decaffeinated” mark on the package.

2. Throat Spray

Choosing the right throat spray and applying it according to its instructions, you will see a big difference. There are many products that can help you.

A very good choice is propolis spray, which is famous for its antimicrobial properties. In addition, look for herbal ingredients such as echinacea, sage, wild boar, mallow, etc.. If you need more frequent use, you can try sore throat lozenges, but it is important that they do not contain sugar, but ideally honey!

3.Find the right syrup

There are thousands of syrups out there and most are confused by so many different options. Observe the symptoms you have, e.g. if the cough is dry or coexists with mucous secretions – that is, it is productive, or if there is difficulty in swallowing and pain. Also, if there is nasal congestion, a commonly stuffy nose, choose one that contains thyme or eucalyptus to see a difference there too!

Some of the most effective ingredients that you will find in throat syrups are propolis, althaea, sage, elderberry, pine, eucalyptus, thyme, echinacea, wild fir, acerola. The red elm etc.

In addition to throat syrups and sprays, zinc lozenges are also very effective.

4. Gargle with salt water and soda

This is an old traditional recipe that has helped many! Put in a glass of lukewarm to warm water ¼- ½ kg. salt and ¼ etc. soda and gargle several times a day (at least 3 times). It will reduce the swelling and bacteria in your throat. (3) If you can stand it, you can also gargle with a little apple cider vinegar dissolved in water! Make sure you drink plenty of fluids in between.

5. Garlic

Some may feel intense aversion to the aroma of garlic, but its properties are miraculous! It strengthens the immune system, helping it to cope with colds, so it is worth adding it to your food and soups or take a garlic supplement! In fact, research has shown that taking a garlic supplement on a regular basis can help prevent common cold (4)!

6. Chicken soup

And speaking of soups, we could not fail to mention the queen of the species, the chicken soup! A lot of research has been done, but none has been able to give an official answer as to what makes chicken soup so effective! Some argue that it is the combination with many vegetables, spices and garlic, while others that its hot vapors are the ones that liquefy secretions and offer relief. The only sure thing is that you will not regret it if you include it in your menu!

In addition, the soup is a light meal, ideal for when we are sick and do not want to burden our stomach with something “heavy”.

7. Cold or Hot?

Here, too, opinions differ, as some doctors argue that cold drinks or even ice cubes or popasticles a great solution when one can not swallow and that they can relieve sore throats, while others believe that hot drinks and Soups are what contribute to better breathing at the same time, as they open the airways, liquefying secretions. Find out what suits you best and definitely avoid hot drinks.

8. Lemon

Rich in vitamin C and antioxidants, it is an excellent choice to accompany everything, even your water, as we said above! Lemon also helps in the production of saliva, which will keep your mucous membranes hydrated. So do not forget to squeeze enough lemon in your tea, your soups or just throw a slice in the glass with your water, the famous lemon water!

9. A spoonful of honey

Perhaps the simplest recipe for immediate sore throat relief that we have known since we were little is a spoonful of honey! The emollient and antibacterial properties of honey can relieve us from the irritation and the “thorns” that we feel in the throat. Hold on and do not drink water for a while, to let it work.

Manuka honey is probably the honey with the strongest antimicrobial action, as according to research it is 100 times more active than ordinary honey, so it should be consumed in small quantities. However, even simple honey will do the job!

At the same time, honey is the ideal sweetener for our tea, helping us to avoid harmful sugar. However, those who also suffer from gastroesophageal reflux disease should avoid it, since it is acidic. (5)

10. Avoid smoking

Even if you are a smoker, you definitely understand how smoking or even staying in a smoky place can make your throat even drier and even harder to get rid of a sore throat! The same goes for exposure to strong cleaners and fumes.

When to see a doctor

Seek medical advice if (6):

• The sore throat persists for over 2 weeks
• Develop a fever above 38.5 ° C
• You can not swallow, breathe or speak
• Notice signs of dehydration
• Find white or yellow spots on your neck

Usually, when the sore throat is due to a virus, it lasts 3-7 days, while it is accompanied by fatigue and muscle aches. In a bacterial infection, the pain is mainly located in the throat, tends to be quite severe, with difficulty in swallowing, and high fever may occur. (5)

However, because you do not know if it is a bacterial or viral infection, it is best not to take any medicine without the advice of your doctor!

Extra tips

In general, rest and slow down for a while! Still try not to talk too much, take steam baths and put a humidifier in your space. Also, something that will help you sleep with your head raised for better breathing, avoid gastroesophageal reflux and reduce neck pressure.

In addition, what most people do not know is that the toothbrush can be responsible for the growth of bacteria in your mouth and sore throat! So as soon as you feel sick change it !! (5)

Find at Vita4you products for coughs and sore throats!

Bibliography

1. Sore throat: Diagnosis & Treatment
2. The 6 best drinks to soothe a sore throat and boost your immune system
3. 12 Natural Remedies for Sore Throat
4. Preventing the common cold with a garlic supplement: a double-blind, placebo-controlled survey
5. 16 Best Sore Throat Remedies to Make You Feel Better Fast, According to Doctors
6. Sore Throat? Here’s What to Do