Most sore throats are caused by viruses – not bacteria – according to recent reports from the Infectious Disease Society of America. However, approximately 10 million Americans are prescribed antibiotics for a sore throat each year, when in reality, only about 2 million actually have a bacterial infection. For the rest, the antibiotics are ineffective and worse, may hinder the body’s healing efforts.

Is Sore Throat Virus or Bacteria?

Signs of bacterial throat infection include sudden onset of throat pain and fever without other upper respiratory symptoms, such as runny nose and cough. Have your doctor confirm the diagnosis with the appropriate tests. If left untreated, it’s possible for bacterial infections to cause serious complications, especially in children or those with weak immune systems.

Whether you decide to take antibiotics for a bacterial infection or not, it’s helpful to know that there are also a number of natural remedies that can be taken alone or combined with antibiotics, to help fight a bacterial infection. These natural solutions help boost immunity, relieve symptoms and speed recovery. Importantly, they can also help treat the more common viruses that actually cause the majority of upper respiratory infections.

Home Remedies for Sore Throat and Cough

What do you do about your sore throat? When you catch a cold or something worse, the feeling that someone rubbed the inner walls of your windpipe with sandpaper can make even the simple act of swallowing painful. The suggestions below aren’t a cure for something like strep throat, for example. You should talk with a doctor about what you can do if you’ve been diagnosed with an illness, and you’ll likely take a prescribed medication. The tips you’ll find in this story are meant to soothe a nagging symptom. And secondly, “if you have a very significant sore throat, or they feel like your throat is closing, you should go right to the ER.

Herbs for Sore Throat

Garlic

: This potent antimicrobial can actively fight bacterial infections, boost immunity against viral infections and relieve symptoms. Simmer four or five cloves of raw garlic in 8 to 12 ounces of water for five minutes to make a potent, immune-boosting tea. You can also add raw honey, which has strong antibacterial and immune boosting properties.

Echinacea: Echinacea root has antibacterial action against Streptococcus and other bacteria. It also boosts immunity, fights viruses and offers anti-inflammatory benefits in acute conditions. It’s commonly available as a tea, liquid extract and herbal supplement.

Licorice Root: Licorice has long been used to help relieve sore throats and reduce coughing. It contains strong antibacterial and antiviral compounds and is shown to help reduce upper respiratory tract infections. Licorice root tea can be consumed several times a day; it’s also helpful when used as a gargle solution.

Yin Qiao San Chinese Herbal Formula: This traditional herbal immune formula can be found in health food stores and Chinese herbal retailers. Honeysuckle flower, forsythia fruit, burdock seed and other unique ingredients work to boost immunity against viruses, fight bacterial infections such as strep, soothe symptoms and support healing. This formula works best when taken at the onset of illness. Dosages on the bottle can be doubled for acute symptoms.

Medicinal Mushrooms: Numerous medicinal mushroom species increase natural killer (NK) cell activity and support immunity against foreign invaders. They also support recovery by helping to strengthen areas of the body that are weak due to stress, injury or illness. For acute support, take up to 4 grams two to four times daily.

Probiotics: The beneficial probiotic strain Streptococcus salivarius (also called BLIS K12) is part of the normal bacteria present a healthy mouth and throat. When taken as a probiotic supplement, BLIS K12 helps fight harmful strep bacteria and restore balance to our internal flora. It also offers antiviral benefits by increasing interferon production, a key antiviral protein that stimulates the immune system. BLIS K12 also has anti-inflammatory benefits and fights tooth decay, and is available as a dietary supplement.

Key Nutrients

When fighting viral or bacterial infections with natural remedies, it’s important not to forget the traditional standbys: vitamin C and zinc. Vitamin C helps reduce symptoms, soothes mucus membranes and boosts immunity against bacteria and viruses. 2 to 5 grams per day during acute illness can make a difference.

Zinc lozenges are also very helpful. 10 to 15 grams of zinc per lozenge, together with other soothing herb extracts such as marshmallow root or cherry bark, can help relieve sore throats while boosting immunity. Take every three to four hours as needed.

12 Tips to Deal with a Sore Throat

Gargle with salt water. 

Salt water is a great home remedy for sore throat, as it can reduce swelling and calm inflammation and irritation. It may also help draw infections or irritants to the surface of your throat, where your body is better able to deal with them. Dissolve 1/4 to 1/2 teaspoon of salt in eight ounces of warm water and gargle every hour or two.

Drink extra-cold liquids. Those first few swallows may not be pleasant. But just as icing a sprained ankle can dull the pain and prevent swelling, drinking icy liquids can both numb your throat and calm some of the inflammation that’s causing you pain.

Suck on an ice pop. If you get sick of downing ice water, a popsicle can be just as effective at fighting off the inflammation in your throat. Just be sure to steer clear of citrus flavors which can trigger acid reflux and in turn, worsen your symptoms.

Fight dry air with a humidifier. Dry air can irritate a sore throat, prolonging your recovery time. Taking a steamy shower or using a humidifier can bring moisture back into the air, thus relieving any discomfort. The mucus membranes of the nose and throat love moisture, steam provides moisture and warmth, which helps the vocal cords calm down and decrease in swelling. The moisture in your nose can also help clear out mucus and gunk, which can be part of the problem, he adds.

Just be sure to clean your humidifier before turning it on. Left neglected, a humidifier’s water tank can breed bacteria and fungi, which then get pumped into the air, according to a U.S. Consumer Product Safety Commission (CPSP) safety alert. While this may not make your throat feel any worse, it could cause flu-like symptoms or exacerbate allergies or asthma.

Skip acidic foods. Acid reflux—which occurs when acids produced by your stomach make their way into the throat—is a common cause of a sore throat. That means anything you do to stoke acid reflux could prolong or worsen a sore throat. For that reason avoid soda, fried foods, and citrus fruits like oranges and lemons. Also, skip food altogether for an hour before bed. Eating before you lie down can promote reflux and heartburn.

Sip herbal teas. Turmeric is the trendy spice you should definitely be adding to your diet. While some of its benefits—including its potential to prevent cancer or brain diseases—require more study, its anti-inflammatory powers are well-established and may help get rid of your sore throat. Add a few dashes to your tea or salt-water gargle.

You also try other teas if you prefer another flavor. Many herbal teas have a positive immune effect and helps our body fight infection. Choose a tea with Echinacea—it’s been shown to help boost your immune system.

Coat and soothe your throat with honey. There’s a reason honey is a popular ingredient in cough medicine and teas: It has antibacterial properties, coats your throat to reduce irritation, and adds much needed sweetness to your cup. Simply add a tablespoon to warm water or tea and sip away until you feel your symptoms ease up.

Give your voice a rest. If you developed a sore throat after yelling and cheering at a concert or sporting event, you likely strained your vocal cords. The best treatment for any overworked muscle is rest. It’s similar to a sprained ankle—walking on it hurts. Moving your sore throat a lot when you speak hurts, too.

That doesn’t mean you should whisper, though. This actually strains your voice more than speaking. Instead, try talking at a lower volume than usual until the hoarseness and soreness subside.

Toss your toothbrush. Believe it or not, your toothbrush may be perpetuating—or even causing—your sore throat. Bacteria collect on the bristles, and any injury to the gums during brushing injects these germs into your system. As soon as you start feeling ill, throw away your toothbrush. Often that’s enough to stop the illness in its tracks.

If you do get sick, replace your brush again when you start to feel better and when you feel completely well. That keeps you from reinfecting yourself.

Take time to recharge. If you’re super stressed and worn out, your body’s immune system will have a harder time with the recovery process—so get some rest! Time in bed or away from life’s usual stressors—like work, taking care of the kids, and cleaning up the house—can help recharge your immune system. Aim for at least 7 to 9 hours of sleep per night.

Take a steam shower. Steam helps humidify your airways. Any humidification can relieve symptoms. The tissues in your throat produce mucus under normal circumstances and, when they’re swollen, they can get dry and scratchy, he explains. Humidity can help add some moisture back into the area, soothing it in the process.

Elevate your head when you sleep. This helps in a few ways. When you lay flat on your back, it increases pressure on your neck and can exacerbate symptoms in your throat. Propping yourself up helps relieve the pressure and can make you feel better. If you’re struggling with acid reflux, elevating your head also can work with gravity to help keep your stomach acids where they belong—in your stomach.

Sore throats can be painful and annoying, but they can also lead to more serious complications if not addressed properly. Whatever your choice of treatment, get plenty of rest, drink lots of fluids, and stock up on soothing, nutritious foods such as hot soups that are gentle on irritated tissues.

You’ll be feeling better soon!