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Natural Remedies for Sore Throat

Updated: Mar 8

Is your throat playing up now and then, with winter being the most challenging time?

Over the last decade, I conducted a range of self-experiments, as I struggled with throat infections and inflammations on a regular basis. I found an easy 3 step routine that helps me to keep the tickle in my throat at bay.

Oil pulling

It is a natural technique to cleanse the mouth cavity and throat. There are different natural oil available that are suitable for oil pulling - e.g. sesame or coconut oil.


  1. 1 teaspoon oil,

  2. Pull the oil back and forth in the mouth for about 20mins,

  3. Spit it out (into a suitable container, not the drain!), rinse the mouth, make use of your floss and tongue scraper and brush your teeth properly. You want to make sure there is no oil remaining. You might feel like spitting for a while afterwards, that's a good sign - all the mucous is bound and ready to be removed.

Gurgle Saltwater


Sal water has a disinfecting, antibacterial and anti-inflammatory function.


  1. Dilute one teaspoon in a glass of warm water

  2. Gurgle as many times as it takes to finish the glass

Sage tea


Sage is full of antioxidants and packs a healthy dose of vitamins and minerals.

It has antimicrobial effects, which can neutralize free radicals, microbes and prevent/treat oral and throat infections.

* As sage contains a little thujone, which can be toxic in big amounts, limit the consumption to 3-6 cups a day.

1. Brew fresh or dried sage

2. Enjoy medium warm

I use this exact combination as soon as I feel this famous tickle in my throat. First I cleanse the mouth and throat through oil pulling, followed by a disinfecting gurgle treatment and finished up with a nice cuppa of warm sage tea, which relives the throat almost instantly.

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