How to help minimise the length of a sore throat

Having a sore throat is unpleasant, but there are a number of things you can do to ease the irritation and aid the recovery process:

• Get plenty of rest – Although it can be tempting to continue with your everyday tasks, when you are feeling under the weather it is important to give your body time to recover by getting plenty of sleep and rest. It is also essential that you rest your voice if your sore throat is caused by muscle strain. This can occur as a result of yelling, for example, at a sporting match or concert, or from trying to talk to someone in a noisy environment.
• Avoid environmental irritants – Not all sore throats are caused by yelling or illness. Outdoor and indoor pollutants can cause persistent throat irritation.¹ In these cases, avoid being around smoke and household chemicals, and reduce alcohol intake and spicy foods as these may be contributing factors.
• Gargle – Gargling several times a day with salty water or a specialised sore throat gargle may offer support against irritated throats of various causes.
• Humidify your home – During cold weather, the dry heat indoors may cause or contribute to a sore throat especially in the morning.² Try humidifying the air in your home or sitting in a bathroom while you run a hot bath or shower for several minutes.
• Consider age‐old remedies – Chicken broth and warm water with lemon and honey are longstanding and comforting remedies that may offer relief in some cases.
• Suck on throat lozenges, hard lollies or ice cubes – This will encourage the production of saliva and help keep your throat moist.
• Use medicines where appropriate – If a sore throat is a symptom of a bacterial infection, your GP may prescribe antibiotics to treat the illness and reduce the chance of complications.²

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