Top 10 Ways to Overcome a Sore Throat - DrJockers.com

Top 10 Ways to Overcome a Sore Throat

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Top 10 Ways to Overcome a Sore Throat

Few people actually seek out their family practitioner for aid to heal a sore throat but many of us often experience this signal that our immune systems is being strained. Sore throats are most common during early schooling years and are predominantly a concern during the fall and winter months.  This article will arm you with 10 ways to overcome a sore throat naturally.  

Accounting for one-third of bacteria caused throat infections, GABHS (A B-hemolytic streptococcus) affects children from ages 5 to 15 years of age the most. You may likely already know if you are a carrier of this form of strep although these individuals carry a low risk of infecting others. Viruses account for 95% of sore throats in children younger than 5 years of age. Later into adult years, viruses are responsible for up to 95% of sore throats. (7)

Causes

There are a variety of causes of a sore throat, many of which you can prevent. Sore throats unrelated to infection generally arise from inflammation from: (8)

  • Shouting
  • Smoking
  • Medication use
  • Indoor and outdoor air pollution
  • Temperature and humidity conditions
  • Snoring
  • Exposure to Mold

Infectious sore throats however are more common. In fact, the rhinovirus and adenovirus account for up to 40% of sore throat cases alone. Although bacteria, fungi and parasites may attribute to a sore throat infection, they are less likely or at least documented less frequently to be the originating cause. (8)  Here are some of the symptoms associated with infectious sore throats.

sorethroat_symptoms

Foods to Avoid

One of the best things you can do when struggling with any illness is to encourage your body to use all its energy to heal itself. Consuming less food will circumvent the energy your body requires to metabolize food during digestion for the more critical task of fighting inflammation, defending against pathogens and repairing cellular and tissue damage.

These foods are associated with irritation to the throat and may causing swelling, burning and even feed pathogenic substances that are exacerbating your sore throat problems. If you are suffering from a sore throat be sure to avoid these 6 foods:

sorethroat_sweetenerstoavoid

1. Sugar

Sugar damages the immune system depriving your body of vital tools it needs to suppress and overcome infection. Studies show that sugar feeds harmful bacteria and promotes inflammation in the oral cavity which lead to sickness and disease (29).

2. Fruit Juices

They may be from natural sources but fruit juices are metabolized in the body as simple sugars. Some fruit juices may even act as irritants to your throat depending on the symptoms you are having. For instance, acidic juices like orange juice may be hard to swallow.

3.  Artificial Sweeteners

Not only will cutting sugar from your diet help your body heal faster, eliminating artificial sweeteners is beneficial as well. These sweeteners such as aspartame can spike your blood sugar and feed a Candida infection (9). Artificial sweeteners are also associated with metabolic dysfunction leading to inflammation and a weakened immune system (10).

4.  Caffeine

Caffeine dehydrates your body creating an imbalance of fluids essential for life giving processes. Dehydration can lead to a dry and tight feeling throat also possibly causing it to feel sticky (28). Drinking caffeine may therefore increase the tenderness you are feeling and pain in your throat.

5.

Alcohol 

Like caffeine consumption, alcohol also contributes to dehydration and aggravates sore throat concerns.

6.  Conventional Dairy

Conventional dairy can increase the viscosity of phlegm produced in the oral cavity aggravating sore throat symptoms. This sticky mucus thickens with milk and can drip down the throat adding to greater agitation making it hard to swallow.

Top 10 Remedies

Avoid sugar laden lozenges and antibiotic treatment to heal your sore throat. Many marketed sore throat treatments actually contain sugars that you should be avoiding. Follow these 10 natural remedies for fast pain relief.

sorethroat_10strategies

1. Gargle with Diluted Apple Cider Vinegar:

Apple cider vinegar is an ancient health tool used by the Babylonians during 5,000 B.C. and historically used by Hippocrates, the Father of Medicine, for its healing abilities (18).

Research supported by the National Institutes of Health (NIH) and Center for AIDS Research has found significant evidence that the acetic acid found in vinegar provides powerful disinfectant activity against even the most resistant bacterial strains (19).

Polyphenols found in apple cider vinegar also equip the body with antioxidant support to heal from oxidative stress and tissue damage while contributing to a healthy immune response (20). Gargling straight ACV can be harsh but effective at killing off microbial colonies associated with sore throats.  In addition, you can drink diluted ACV in the following recipes.  

acv_3glasses

2. Drink Lemon Water

Hydrating with purified water is essential to optimize the life processes of your whole body. Aside from hydrating a dry and irritated throat, drinking lemon water contains immune boosting enzymes that stimulate the body’s natural detoxification pathways (11,12).  

Strains of Candida concentrate the oral cavities of the majority of healthy individuals and their over abundance can promote infection and an interactive breeding ground for other pathogens including streptococcus (32). This health powering citrus fruit is an effective remedy to treat several species of Candida fungal infections, improving oral health (31).

lemonwater_healthbenefits

3. Oil Pulling

Oil pulling is a traditional Ayurvedic practice that is useful to remove parasites, bacteria, viruses and toxins from the oral cavity that can be making you sick (26). After less than 2 weeks of oil pulling for only 10 minutes once a day, individuals with strep were shown to significantly have lower levels of these infectious microorganisms in their mouths (25).

Practice oil pulling using ½ tsp of a high quality organic coconut oil and mixing it with one drop of a potent essential oil with antimicrobial properties. Both lemon oil and eucalyptus oil have profound benefits on oral health. Swish this solution around in your mouth for 10 to 15 minutes. Spit the oil out and brush your teeth to remove toxic debris left behind.

oilpulling_oralhealth

4. Vitamin C Supplementation

If you are craving some grapefruit or orange juice, your body may be communicating that you are deficient in vitamin C.  Vitamin C boost immune health by supporting biochemical pathways which reduces oxidative damage and assist in destroying pathogens (24).

Taking a vitamin C supplement with bioflavonoids will help you more than drinking a sugar laden fruit juice.  Bioflavonoids, also called vitamin P, are unique anti-oxidants naturally found in citrus fruits that synergize with vitamin C for significantly better immune benefits.  For best results with vitamin C, always get it in a 1:1 ratio with citrus bioflavonoids.

When vitamin C levels are low, the body resorts to glutathione storages to recycle used vitamin C which further removes antioxidants from supporting the recovery of your throat (23). Consider supplementing your diet with 2 grams of vitamin C every 2 hours until your symptoms subside.  Our Super C product has a 1:1 ratio of vitamin C and bioflavonoids and it is what I recommend to my clients to support their immune health.  

supercheader_grande

5. Ginger Tea

This superfood contains volatile oils with the ability to defend against harmful bacteria, viruses and fungus infection (15). Researchers have shown that ginger increases the storage supplies of the powerhouse antioxidant known as glutathione while also aiding in pain relief. (16,17)

Researchers have shown that compared to nonsteroidal anti-inflammatory drugs (NSAIDs), ginger exhibits the same inflammation reducing and pain relieving effects (35). Swap out that ibuprofen for ginger as your go-to aid for sore throat relief.

gingertea_healthbenefits

6. Chicken Broth

A chicken broth, specifically a bone broth, helps speed up your healing and recovery from a sore throat. Bone broth made from pastured chicken bones is packed with vital immune stimulating nutrients including potassium, magnesium and especially the amino acids glycine and proline. These two amino acids are especially vital to suppressing inflammation while fighting both viral and bacterial infections. (30)

Receive the optimal health benefits from sipping on chicken broth by enriching it with flavors from adding antioxidant rich vegetables and herbs to the broth. Sweet bell peppers, chives, kale, leeks and spinach have some of the highest concentrations of vitamin C per serving (34).

bonebenefits_2

7. Garlic and Onions

These sulfur containing compounds belonging to the Allium group are especially beneficial to combating a sore throat. The use of these flowering plants for medical practices have been documented in Egyptian, Roman, Chinese, Greek and Indian texts for more than 4,000 years (33).

Both garlic and onion contain antimicrobial properties along with the ability to destroy fungus and viruses. Allicin is the predominant sulfur compound richly contained in garlic and onions. This compound destroys bacteria, viruses and fungi. (13, 14)

If you feel a sore throat developing, consider eating a clove of crushed raw garlic daily for its potent health properties.

garlic_healthbenefits2

8.  Zinc Supplementation

Zinc is an essential mineral to support our immune system and yet this vital nutrient is deficient in many of our diets. Inadequate zinc intake causes immune dysfunction impairing its abilities to respond and prevent viral replication and inhibit infection. Zinc assists in regulating an immune system protein called NF-kB (Nuclear FActor- kappa Beta) by reducing inflammation and serving as an antioxidant to prevent oxidative stress. (21, 22)

Supplement your diet with zinc rich foods like grass-fed dairy, salmon, pumpkin seeds and spinach. Consume 20-40 mg of zinc supplementation every 2 hours until your sore throat symptoms go away.  The form of zinc I recommend supplementing with is a zinc glycinate as the glycine amino acid helps to calm the body and aids in liver detoxification.  The produce we use is zinc charge.  

zincchargeheader_grande

9.  Echinacea Tea

The echinacea plant has been medicinally used to stimulate the immune system to fight off flu, the common cold and other infections for centuries. Studies show that echinacea relieves inflammation and pain while combating harmful pathogens.

Echinacea extract is believed to shorten the duration of a cold and flu and alleviate symptoms of a scratchy throat when consumed echinacea tea regularly. (27)

10.  Lemon Throat Coat Tea

Soothe your sore throat with an herbal tea elixir by Traditional Medicinals. Their organic Throat Coat lemon echinacea tea is naturally caffeine free so it won’t keep you from getting the rest you need to boost your immunity. This sweet and lemony tea contains a blend of organic herbs including: (1, 2, 3, 4, 5, 6)

  • Echinacea
  • Licorice: Herbal sweetener containing compounds which suppress inflammation
  • Lemon myrtle leaf: Leaves contain volatile essential oils with antibacterial properties
  • Marshmallow leaf: Fights against infection while also suppresses coughing and provides soothing relief
  • Bitter fennel fruit: Essential oil composition possess antifungal effects
  • Sweet orange peel:
  • Cinnamon bark: Possesses antioxidant, anti-inflammatory, antimicrobial, anticarcinogenic and antidiabetic activity

lemon-throat-coat

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Sources for this Article Include:

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2. Amazon: Traditional Medicinals Organic Throat Coat Lemon Echinacea Tea Link Here
3. Ozcan MM, et al. Comparative essential oil composition and antifungal effect of bitter fennel (Foeniculum vulgare ssp. piperitum) frui oils obtained during different vegetation. J Med Food. 2006; 9(4): 552-61. PMID: 17201644
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7. Worrall GJ. Acute sore throat. Canadian Family Physician. 2007;53(11):1961-1962. PMCID: 2231494
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9. Ferland A, Brassard P, and Poirier P. Is Aspartame Really Safer in Reducing the Risk of Hypoglycemia During Exercise in Patients with Type 2 Diabetes? Diabetes Care. 2007 Jul; 30(7): e59. Link Here
10. MD Health: Diet Soda Without Aspartame Link Here
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14. Sigmund CJ, and McNally EF. The Action Of A Carminative On The Lower Esophageal Sphincter. Gastroenterology. 1969; 56(1): 13-18. DOI: 10.1016/S0016-5085(69)80061-2
15. Park M, Bae J, Lee DS. Antibacterial activity of [10]-gingerol and [12]-gingerol isolated from ginger rhizome against periodontal bacteria.  Phytother Res. 2008 Nov; 22(11):1446-9.  PMID: 1881421
16. Prasad S, and Tyagi AK. Ginger and Its Constituents: Role in Prevention and Treatment of Gastrointestinal Cancer. Gastroenterol Res Pract. 2015; 2015: 142979. PMCID: 4369959
17. Zhou Y, et al. Dietary Natural Products for Prevention and Treatment of Liver Cancer. Nutrients. 2016 Mar; 8(3): PMID: 26978396
18. Johnston CS, Gaas CA. Vinegar: Medicinal Uses and Antiglycemic Effect. Medscape General Medicine. 2006 May; 8(2):61. PMCID: 1785201
19. Cortesia C, et al. Acetic Acid, the Active Component of Vinegar, Is an Effective Tuberculocidal Disinfectant. 2014 Feb; 5(2): e00013-14 DOI: 10.1128/mBio.00013-14
20. Johnston CS, Gaas CA. Vinegar: Medicinal Uses and Antiglycemic Effect. Medscape General Medicine. 2006 May; 8(2):61. PMCID: 178520120.
21. Caulfield LA, and Black RE. Zinc Deficiency Link Here
22. Prasad AS, et al. Zinc in cancer prevention. Nutr Cancer. 2009; 61(6): 879-87. PMID: 20155630
23. Winkler BS, Orselli SM, and Rex TS. The redox couple between glutathione and ascorbic acid: a chemical and physiological perspective. Free Radic Biol Med. 1994 Oct; 17(4): 333-49. PMID: 8001837
24. Varma SD, Bauer SA, Richards RD. Hexose monophosphate shunt in rat lens: stimulation by vitamin C. Invest Ophthalmol Vis Sci. 1987 Jul; 28(7): 1164-9. PMID: 3110091
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26. Waikedre J, et al. Chemical composition and antimicrobial activity of the essential oils from New Caledonian Citrus macroptera and Citrus hystrix. Chem Biodivers. 2010 Apr; 7(4): 871-7. PMID: 20397222
27. Univeristy of Maryland Medical Center: Echinacea Link Here
28. NIH Library of Medicine: Dehydration Link Here
29. Woelber JP, et al. An oral health optimized diet can reduce gingival and periodontal inflammation in humans – a randomized controlled pilot study. BMC Oral HEalth. 2016 Jul; 17(1): 28. PMID: 27460471
30. MA Y, Kleinbeck K, and Kao WJ. Extracellular matrix-derived tripeptide proline-glycine-proline inhibits keratinocyte proliferation and migration. Wound Repair Regen. 2011 Nov; 19(6): 718-26. PMID: 22092842
31. Białoń M, Krzyśko-Łupicka T, Koszałkowska M, Wieczorek PP. The Influence of Chemical Composition of Commercial Lemon Essential Oils on the Growth of Candida Strains. Mycopathologia. 2014;177(1-2):29-39. PMCID: 3915084
32. Xu H, Jenkinson HF, Dongari-Bagtzoglou A. Innocent until proven guilty: mechanisms and roles of Streptococcus-Candida interactions in oral health and disease. Molecular oral microbiology. 2014;29(3):99-116. PMCID: 4238848
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34. Self Nutrition Data: Foods highest in Vitamin C Link Here
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3 Responses to Top 10 Ways to Overcome a Sore Throat

  1. Shawn Talarico December 22, 2016 at 6:17 pm #

    One more to the list. Gargling salt water also helps. Trick from my mother

    • Shawn Talarico December 22, 2016 at 6:55 pm #

      Also gargling Asea is like a miracle. I lost my voice once and it came back in seconds

    • Dr. Jockers December 26, 2016 at 12:10 pm #

      Great tip! Thanks Shawn!!

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