Few things can derail your day quite like a sore throat. Whether it’s that scratchy, raw feeling when you swallow or a more intense, throbbing discomfort, sore throats are one of the most common symptoms of colds, the flu, and even environmental irritants like dry air or allergens. While most cases are viral and resolve on their own, finding relief in the meantime can make all the difference.
This guide explores scientifically supported home remedies that can soothe your sore throat while helping your body heal. We’ll also highlight common treatments to avoid and introduce products, like the Biovanta Cold and Flu Spray, that combine the best of nature and science for targeted relief. But remember, persistent or severe symptoms may signal a more serious condition, so it’s always wise to consult a healthcare professional if your sore throat doesn’t improve.
1. Warm Salt Water Gargles
When it comes to sore throats, sometimes the simplest remedies are the most effective. Warm salt water gargles have been a trusted go-to for decades, and for good reason. This remedy works by creating an osmotic effect that helps reduce swelling in throat tissues, loosen mucus and flush out irritants or bacteria lingering in your throat.
How to Do It:
- Mix ½ teaspoon of salt into 8 ounces of warm water.
- Stir until the salt dissolves completely.
- Gargle the mixture for 15–30 seconds, then spit it out.
- Repeat up to three times a day for best results.
Research supports this time-tested remedy. A study published in the American Journal of Preventive Medicine found that saltwater gargling can reduce upper respiratory symptoms and even help prevent infections in some cases. It’s a gentle, affordable and easy-to-implement solution for mild sore throats.
However, remember that this remedy is not a cure-all. While it provides temporary relief, it doesn’t address deeper causes of inflammation, which is where more targeted treatments, like the Biovanta Cold and Flu Spray, come in handy.
2. Honey Mixed Into Warm Water
When it comes to calming a sore throat, honey is a science-supported solution that you probably already have in your pantry. This natural remedy works by coating the throat, reducing irritation and even boasting mild antimicrobial properties that may help fight infections. Combining honey with warm beverages, such as herbal tea or lemon water, creates a soothing elixir that provides comfort while promoting hydration.
How to Use Honey Effectively:
- Stir one to two teaspoons of honey into a cup of warm (not hot) water or tea.
- For an extra boost, add a squeeze of fresh lemon juice, which provides vitamin C.
Studies support honey’s effectiveness for throat discomfort. One review found that honey is especially effective in reducing cough frequency, making it ideal for nighttime relief. However, it’s important to note that honey should never be given to children under one year of age due to the risk of botulism.
Paired with warm beverages, honey helps hydrate and soothe, offering immediate comfort. Just remember to keep the liquid warm — not boiling — to preserve the honey’s beneficial properties and avoid further irritating your throat.
3. Avoiding Dehydrating Beverages and Activities
Keeping your body well-hydrated is essential when dealing with a sore throat. Dehydration can dry out throat tissues, worsening the scratchy, irritated feeling. Drinking plenty of fluids not only soothes your throat but also supports your immune system by flushing toxins and maintaining healthy mucous membranes.
Tips for Staying Hydrated:
- Drink water consistently throughout the day, aiming for at least 8 cups.
- Incorporate warm herbal teas like chamomile, ginger, or peppermint for added soothing effects.
- Avoid caffeine or alcohol, which can dehydrate you further.
Hydration doesn’t stop with beverages. Using a humidifier or inhaling steam can help moisturize the air you breathe, further reducing throat dryness. By staying hydrated inside and out, you’re giving your throat the best chance to heal and feel better.
4. Over-the-Counter Natural Remedies
For those seeking immediate and targeted relief from sore throat symptoms, over-the-counter (OTC) natural remedies can come in handy. Throat sprays and lozenges are popular choices, offering convenience and direct action on the affected area. But it’s important to note that not all OTC remedies are created equal. In fact, some of the active ingredients in popular medicines have been determined by the FDA to be ineffective. Even if they do work, they only treat the symptoms, not the root cause, of sore throats.
Enter the Biovanta Cold and Flu Spray, which is formulated with 100% natural, research-proven ingredients, including lysozyme, lactoferrin, aloe vera, natural menthol and plant-based aspirin. These components work synergistically to target inflammation — the root cause of sore throat discomfort — while also boosting respiratory immunity.
Clinical studies have demonstrated the efficacy of Biovanta in alleviating sore throat symptoms. In a randomized, double-blind, placebo-controlled trial involving 159 participants across six U.S. cities, Biovanta significantly improved common cold symptoms, including sore throat, cough, runny nose, congestion, chills, and sneezing, in less than two days. Compared to placebo, Biovanta improved symptoms by 60–70%.
Ready for relief? Order the Biovanta Cold and Flu Spray today.
5. Steam Inhalation and Humidifiers
Moist air can be a simple yet effective remedy for soothing a dry or scratchy throat. Steam inhalation and the use of humidifiers help maintain optimal humidity levels, easing irritation in the respiratory tract.
Benefits of Steam Inhalation:
- Loosens Mucus: Inhaling warm, moist air helps to loosen mucus in the nasal passages, throat and lungs, facilitating easier breathing.
- Soothes Throat Tissues: The warmth and moisture can reduce throat irritation and discomfort.
How to Perform Steam Inhalation Safely:
- Preparation: Boil water and pour it into a large, heat-safe bowl.
- Optional Additives: Add a few drops of essential oils like eucalyptus or peppermint for additional relief.
- Inhalation: Place a towel over your head to create a tent, lean over the bowl, and inhale the steam deeply through your nose and mouth for 5–10 minutes.
- Safety Precautions: Keep your face at a safe distance from the hot water to prevent burns, and ensure the bowl is on a stable surface.
Humidifiers also add moisture to the air, which can help keep throat tissues hydrated, especially in dry environments or during winter months. If you’re using a humidifier, keep it in your bedroom or main living areas to maintain comfortable humidity levels. Remember to regularly clean the humidifier to prevent mold and bacteria growth.
While steam inhalation is a common home remedy, scientific evidence supporting its effectiveness is limited. Some studies suggest that steam inhalation may provide temporary relief from symptoms of the common cold, such as nasal congestion and throat irritation. However, it does not appear to significantly shorten the duration of illness.
6. What to Avoid: Remedies That Don’t Work or May Cause Harm
Not all sore throat remedies are created equal, and knowing what to avoid can save you from unnecessary discomfort or prolonged symptoms. Here are some remedies that don’t have sufficient data to support them:
- Gargling with Apple Cider Vinegar: While apple cider vinegar (ACV) is believed to have antibacterial properties, there’s limited scientific evidence supporting its use for sore throats. Undiluted ACV is highly acidic and can irritate the throat and erode tooth enamel. If you choose to use it, ensure it's well-diluted.
- Drinking Alcohol-Based Solutions: Alcohol is sometimes suggested for its antiseptic properties, but consuming it in this way can dry out your throat, exacerbating symptoms.
- Essential Oils Taken Orally: While inhaling essential oils like eucalyptus can be soothing, ingesting them is unsafe and can lead to toxic effects. Always use oils as directed.
- Excessive Hot Beverages: Extremely hot liquids may scald throat tissues, worsening inflammation and delaying healing.
By steering clear of these questionable practices, you can focus on remedies that provide genuine relief without additional risks.
Ready for fast, effective relief from sore throat discomfort? Try our clinically studied Cold and Flu Spray. Its 100% natural ingredients target inflammation while soothing irritation, so you can feel better in no time.
If you’re curious about the science behind Biovanta, a recent clinical study highlighted its superior efficacy in addressing common cold and flu symptoms. Read the full details here: New Biovanta Study Shows Best Efficacy in Treating Common Cold.
FAQs
- What are the key ingredients in Biovanta’s Throat Spray?
Biovanta’s Throat Spray is made with natural ingredients, including lysozyme, lactoferrin, aloe vera, plant-based aspirin and menthol. These components work together to target inflammation, support respiratory immunity, and soothe the throat. Learn more here.
- Where can I find Biovanta products?
Biovanta products are available for purchase online. You can also find them in stores near you; visit the Store Locator to explore your options.
- How much does shipping cost?
Shipping costs for Biovanta products depend on your cart size and shipping speed. We offer free ground shipping for the continental United States on orders over $25. For detailed information, visit the Shipping Policy page.
