5 Herbs That Soothe Sore Throats
Hey there herb friends! Although I've been using herbs as my main form of medicine for 28 years, I began growing and preparing my own herbal remedies four years ago, and the journey has been incredibly rewarding. My extensive medicinal herb garden has become a real source of healing and joy.
So today I want to share with you 5 herbs that I use when I get a sore throat. When it comes to soothing a sore throat, nature really does have our backs. I'll tell you all about their benefits, how to use them, and even a bit about how to grow them. Let's dive in!
1. Marshmallow Root
Benefits: Marshmallow root is a superstar when it comes to soothing sore throats. It's rich in mucilage, a gel-like substance that coats and protects the throat, easing irritation and inflammation. It’s also great for calming coughs and other respiratory issues and digestive complaints.
How to Use: Marshmallow root is best used in a cold brew and is super simple to make. Just steep a tablespoon of dried marshmallow root per 8 ounces of water for at least 8 hours, in the fridge. It’s best left for 24 hours. The next day strain it, and sip slowly throughout the day. Adding a bit of honey can enhance the soothing effect.
Cultivation: Marshmallow root loves moist, loamy soil and does best in full sun to partial shade. It's a hardy perennial and can grow up to 4 feet tall. In my garden, I keep the soil consistently moist and give these plants plenty of room to spread out. I usually harvest the roots in the fall after the plants have flowered.
2. Licorice Root
Benefits: Licorice root is another fantastic herb for sore throats. I LOVE this herb and blend it into my winter formulas. It's anti-inflammatory, antiviral, and antibacterial, which makes it a powerful remedy for throat infections. Plus, it helps produce a soothing mucus film over the throat, reducing pain and discomfort.
How to Use: To make licorice root tea, boil a few pieces of the root in water for about 10 minutes. Strain and drink it warm. Be careful not to overdo it with licorice root, as too much can lead to high blood pressure and other side effects. Alternatively, you can chew on a piece of the root. It tastes of black licorice, which is how they used to make the candy.
Cultivation: Licorice root thrives in sandy, well-drained soil and full sun. It’s a perennial that can grow up to 5 feet tall. I’ve found that it does best in a sunny spot with well-aerated soil. The roots are ready to harvest in the fall of the second or third year.
3. Sage
Benefits: Sage is well-known for its antiseptic and anti-inflammatory properties. It can help reduce swelling and discomfort in the throat while fighting off infections. Sage has a long history of use in traditional medicine for treating various throat and mouth ailments.
How to Use: A simple sage tea can be made by steeping a teaspoon of dried sage leaves in a cup of hot water for about 10 minutes. You can also gargle with cooled sage tea for added relief. Combining sage with other soothing herbs like thyme and honey can enhance its benefits. I also distill garden sage and use it as a mouth rinse daily. The 4 ounce spray bottle is handy as a throat spray.
Cultivation: Sage is a hardy perennial that grows well in well-drained soil with full sun. It’s pretty low-maintenance and doesn’t need much water. In my garden, I plant sage in my greenhouse and prune it regularly to keep it bushy. Harvest the leaves before the plant flowers for the best flavor and potency.
4. Thyme
Benefits: Thyme is another herb with strong antimicrobial properties, thanks to the compound thymol. It helps combat throat infections and acts as an expectorant, helping to clear mucus from the respiratory tract.
How to Use: Thyme tea can be made by steeping a teaspoon of dried thyme leaves in hot water for about 10 minutes. Strain and drink while warm. For an added boost, combine thyme with honey and lemon. You can also use thyme in a steam inhalation to soothe the throat and clear sinuses.
Cultivation: Thyme prefers well-drained soil and full sun. It’s a drought-tolerant perennial that’s pretty easy to care for. I plant thyme in raised beds to ensure good drainage and prune it regularly to keep it from getting too woody. Harvest the leaves just before the plant flowers for the best flavor.
5. Chamomile
Benefits: Chamomile is famous for its calming and anti-inflammatory properties. It helps reduce throat irritation and inflammation while promoting relaxation and sleep, which are essential for recovery. Chamomile also has mild antiseptic properties to help fight off infections.
How to Use: Chamomile tea is a breeze to make. Steep a tablespoon of dried chamomile flowers in hot water for about 10 minutes. Strain and enjoy. Adding honey can enhance its soothing effect. Chamomile can also be used as a gargle for sore throats.
Cultivation: Chamomile likes well-drained soil and full sun to partial shade. It’s an annual that can reseed itself if you let it go to seed. In my garden, I plant chamomile in a sunny spot and water it moderately. I harvest the flowers in the morning when they are fully open and then dry them for later use.
Final Thoughts
Growing and using your own herbs for remedies is both empowering and effective. Since I started this journey four years ago, moving from a life of alcohol dependence to one centered around health and natural remedies, I've discovered the incredible benefits of herbs like marshmallow root, licorice root, sage, thyme, and chamomile. These herbs have become staples in my garden and my natural medicine cabinet, providing soothing relief for sore throats and many other ailments.
Whether you're an experienced gardener or just starting out, cultivating these herbs can bring beauty and healing into your life. Always consult with a healthcare provider before starting any new herbal regimen, especially if you have underlying health conditions, are pregnant or are taking other medications. Happy gardening and healing!
