A sore throat can be caused by a variety of factors, including cold, flu, allergies, dry air, smoking, or overuse of the voice. While a sore throat often resolves on its own, the pain and discomfort can be quite bothersome. Many people look for natural remedies to help soothe a sore throat, and two ingredients commonly used are honey and milk.
What Causes a Sore Throat?
Before exploring whether honey and milk can help sore throats, it’s important to understand what causes a sore throat in the first place. Here are some of the most common causes:
- Viral infections – Colds and flu are triggered by viruses that cause inflammation and swelling of the throat and tonsils.
- Bacterial infections – Strep throat is an example of a bacterial throat infection that leads to throat pain and discomfort.
- Allergies – Allergies to pollen, pet dander, mold, and dust can trigger postnasal drip, which leads to an irritated, sore throat.
- Dry air – Dry, low-humidity environments can dry out the throat membranes, leading to raspy, painful throats.
- Smoking and vaping – Inhaling cigarette, cigar, or vape smoke irritates the throat membranes.
- Overuse of the voice – Yelling, singing, or excessive talking can strain the vocal cords and throat.
- Gastroesophageal reflux disease (GERD) – Stomach acid backing up into the esophagus can irritate the throat.
- Sinus drainage – Drainage from the sinuses can cause postnasal drip, irritating the throat.
In most cases, sore throats are caused by viral or bacterial infections. The overuse of throat tissues leads to inflammation, swelling, and muscle aches. This is why sore throats often accompany colds, flu, and strep throat.
Benefits of Honey for Sore Throat
Honey has long been used as a home remedy for soothing sore throats. Here are some of the proposed benefits:
- Coats the throat – Honey can coat and lubricate the throat, providing a protective layer against irritation.
- Soothes irritation – The viscosity and thickness of honey can physically coat and soothe tissues in the throat that have become irritated, swollen, or inflamed.
- Anti-inflammatory effects – Some research indicates honey has anti-inflammatory properties that may reduce swelling and inflammation associated with sore throats.
- Antimicrobial effects – Honey contains hydrogen peroxide and other compounds that give it antimicrobial properties. This may help fight infections that cause sore throats.
- Soothes coughs – Honey can help suppress coughs, which often accompany sore throats.
Overall, honey is thought to work in several ways to physically coat the throat, ease pain and discomfort, reduce inflammation, and fight infection. This combination of mechanisms may provide relief from sore throat symptoms.
Studies on Honey and Sore Throat
While the benefits of honey seem logical, what does the scientific research say? Here are some key findings from studies on using honey to treat sore throats:
- A 2018 meta-analysis looked at 6 studies with a total of 695 participants. It found that honey was more effective at improving sore throat symptoms compared to usual care or no treatment.
- A 2014 study gave 130 children either honey, honey-flavored dextromethorphan, or no treatment 30 minutes before sleep. Honey provided the greatest relief from nighttime cough and sore throat discomfort.
- A 2010 study found that buckwheat honey outperformed levocetirizine, a prescription antihistamine, at improving sore throat pain, cough, and sleep quality in people with upper respiratory infections.
While more research is needed, these studies show honey can be an effective way to find relief from painful sore throats. The evidence is most robust for upper respiratory infections, like the common cold.
How to Use Honey for a Sore Throat
If you want to harness the power of honey for sore throat relief, here are some easy methods:
- Honey tea – Add 1-2 tablespoons of honey to a cup of warm tea and drink slowly. Opt for soothing herbal teas like chamomile or mint.
- Hot toddy – Mix honey, lemon juice and warm water. Can also add a splash of whiskey or bourbon.
- Honey lemon water – Combine freshly squeezed lemon juice, honey, and warm water. Sip slowly or gargle to coat the throat.
- Raw honey – Take a spoonful of raw, unprocessed honey and allow it to coat and soothe the throat.
When using honey, always opt for a raw, unpasteurized variety. The pasteurization process destroys many of the beneficial compounds in honey that provide its antimicrobial and anti-inflammatory properties.
Benefits of Milk for Sore Throat
Like honey, milk is another kitchen staple often relied on to help soothe sore throats. Here are some of the proposed benefits:
- Coats the throat – Cold milk can provide a cooling, creamy coating over the tissues of the throat.
- Provides temporary pain relief – The cold temperature of milk may numb sore throat pain temporarily. The creamy texture can also ease throat discomfort.
- Helps clear mucus – The thickness of milk may help loosen mucus secretions and clear the throat.
- Soothes irritation – Certain proteins and vitamins in milk, like vitamin D, may help reduce throat inflammation and irritation.
The proposed benefits of milk center around its cold temperature, texture, nutrients, and thickness. Drinking a glass of cold milk may bring temporary relief by cooling, coating, and soothing an inflamed, irritated throat.
Studies on Milk and Sore Throat
There is limited research looking specifically at milk for sore throats. However, a few relevant studies include:
- A 2020 study found drinking cold milk was more effective than drinking warm water at providing temporary relief for spicy food-induced throat pain. The cold temperature was thought to be the key factor.
- A 2018 study looked at dairy intake and respiratory health in over 1,400 young adults. It found those who consumed the most milk and dairy had significantly lower odds of having a recent sore throat or cold.
- A 2016 study tested having children gargle milk vs. water when they had upper respiratory infections. The milk was significantly more effective at relieving throat pain 30 minutes after gargling.
Overall, few studies have directly tested milk for sore throats. But the existing research suggests the cold temperature, thickness, and nutrients in milk may temporarily ease throat discomfort.
How to Use Milk for a Sore Throat
To leverage the benefits of milk for sore throat relief, try these methods:
- Cold glass of milk – Drink a tall, icy cold glass of milk. The thickness and coldness can temporarily coat and cool the throat.
- Milkshake – Blend milk, ice cream, and frozen fruit for a thick, cold milkshake to gulp down.
- Milk gargle – Gargle fully chilled milk to coat the throat before swallowing.
- Milk popsicle – Sucking on an icy cold milk popsicle can numb throat pain.
For best results, use very cold milk and dairy products to maximize the cooling, soothing effect. Whole milk tends to be thicker than skim, but any variety can help temporarily relieve discomfort and pain.
Honey and Milk Combination
Using honey and milk together may provide even greater sore throat relief. Here’s how these two ingredients can work synergistically:
- Honey coats and soothes the throat while milk provides coldness to numb the pain.
- The thickness of honey and milk help cover the throat in a protective layer.
- Honey eases coughs while milk helps clear mucus and secretions.
- Honey fights infection while milk provides nutrients to aid recovery.
Preparing milk with honey is simple. Try combining 1-2 tablespoons of honey with a glass of cold milk. Other options include:
- Hot toddy made with warm milk, honey, and optional whiskey.
- Honey milkshake with milk, ice cream, honey, and frozen fruit.
- Warm milk with honey and spices like cinnamon or ginger.
The milk provides immediate cooling and pain relief, while the honey offers longer-lasting soothing effects and antimicrobial benefits.
Other Remedies for Sore Throat
While honey and milk can be helpful, there are other home remedies to consider for sore throat relief:
- Saltwater gargle – Gargling with warm salty water can reduce swelling and loosen mucus.
- Ice pops – Sucking on ice pops numb pain and keep the throat moist.
- Marshmallow root – Marshmallow root extracts contain mucilage which coats and soothes the throat.
- Apple cider vinegar – Diluted apple cider vinegar has antimicrobial properties and can ease swelling.
- Licorice root tea – Licorice is an anti-inflammatory that may reduce throat pain.
- Peppermint tea – Peppermint oil helps relax throat muscles and eases coughs.
- Over-the-counter pain medication – Acetaminophen or ibuprofen can temporarily reduce sore throat pain.
Honey and milk can be used safely alongside these other remedies for a multi-pronged approach to sore throat relief. But be sure to consult a doctor if symptoms are severe or persist longer than one week.
Downsides of Honey and Milk for Sore Throat
While honey and milk can certainly help provide symptom relief, there are some potential downsides to consider:
- Not a cure – Honey and milk can only provide temporary soothing of symptoms, not cure the underlying infection.
- May cause reflex – Those with acid reflux may find milk and honey aggravate throat discomfort.
- Blood sugar spikes – The natural sugars in honey and milk can spike blood sugar levels.
- Not safe for infants – Honey should never be given to children under 1 year old due to risk of infant botulism.
- Allergies – Those with milk or honey allergies must avoid using them for sore throats.
- Medication interactions – Honey can interact with certain antibiotics, while dairy interacts with some medications.
While generally safe when used in moderation, those with diabetes, reflux, allergies, or on certain medications should exercise caution or avoid using honey and milk for sore throats.
When to See a Doctor
Honey, milk, and other home remedies can often successfully treat mild sore throats caused by viral infections like colds and flu. However, it’s important to see a doctor if any of the following apply:
- Sore throat lasts longer than 1 week
- Difficulty or pain swallowing liquids
- Fever over 101 F
- Fatigue, body aches, swollen lymph nodes
- Frequent sore throats
- Blood present in saliva or phlegm
- Hoarse, muffled voice that persists
- Stiff neck or jaw
- Unexplained weight loss
These can be signs of a more serious condition like strep throat, mono, or tonsillitis. Bacterial infections require prescription antibiotics. A doctor can swab the throat and test for pathogens to determine the appropriate treatment.
Conclusion
Honey and milk can be beneficial, natural ways to obtain temporary relief from sore throat discomfort. Honey works by coating the throat, easing irritation, and fighting infection with its antimicrobial properties. Milk provides soothing cold and thickness to numb pain. Using them together can provide even greater relief for many cases of viral throat infections.
However, honey and milk should not replace medical treatment for severe or persistent sore throats. See a doctor if symptoms last more than 1 week or are accompanied by high fever, difficulty swallowing, or other concerning signs. While honey and milk can help ease the misery of the average sore throat, it’s important to seek professional care when necessary.