Six natural remedies to ease a sore throat at home

As cold and flu season sweeps through parts of Nairobi and beyond, more people are waking up with the dreaded irritation of a sore throat.

While pharmacies offer quick fixes, natural home remedies remain a go-to for many Kenyan households seeking affordable and gentle relief.

Whether your sore throat is caused by a viral infection, allergies, or dryness, these six natural remedies could help soothe your discomfort, straight from your kitchen.

1. Warm salty water

Gargling warm, salty water can reduce swelling and kill bacteria in the throat. Simply mix half a teaspoon of salt in a glass of warm water and gargle several times a day. It is simple, effective, and recommended by many doctors.

2. Honey and lemon in warm water

This soothing combination is not just comforting, but it works. Honey coats the throat, while lemon helps break down mucus. Together, they ease inflammation and offer antimicrobial benefits. Add one tablespoon of honey and a squeeze of lemon to a cup of warm water for the best results.

3. Ginger tea

Ginger has strong anti-inflammatory and antibacterial properties. A warm cup of ginger tea can reduce pain and fight infection. Add fresh ginger slices steeped in hot water with a bit of honey to create a healing, spicy drink.

4. Steam inhalation

Inhaling steam helps loosen mucus and keeps your throat moist. Boil water, pour it into a bowl, and place your face over it with a towel draped over your head. Breathe in deeply for about 10 minutes. You can also add eucalyptus or mint leaves for added relief.

5. Garlic

Yes, it might leave you with a strong breath, but garlic contains allicin, a compound that helps kill bacteria and viruses. Chew a raw clove, or add it to soups for a natural immune boost.

6. Stay hydrated

Keeping your throat moist is essential when you have a sore throat. Sip warm teas, broths, or even just warm water throughout the day. Avoid caffeine, strong spices, and alcohol, which can dehydrate you and irritate the throat.

When to see a doctor

While these remedies can ease mild sore throats, experts warn that if the soreness lasts more than a few days, comes with a high fever, or makes it hard to swallow or breathe, you should seek medical attention.