To be very clear, fostering a healthy gut is not just about improving digestion and avoiding tummy aches. Establishing a diverse microbiome can enhance immune function and even support your mood. Sure, the food you eat influences gut health, but the drinks you consume play a bigger role than you think. Sugar-sweetened sodas and juices, alcoholic beverages, and coffee with more creamer than coffee can all wreck your gut. Instead, focus on creating a happier, healthier microbiome with the beverages in this article. 

Kombucha

This fermented beverage is more than a fizzy health trend. Kombucha contains live probiotics that can help improve gut microbiome. It is also rich in antioxidants, which work to combat inflammation. Kombucha’s gut-improving benefits stem from its fermentation and probiotics. Fermentation creates fatty acids, which work to reduce inflammation and aid the production of enzymes and B-vitamins, which help enhance immune function.

Jun

We remain on the fermented beverage train with this healthy option made with green tea and raw honey. It contains living probiotics that help support the growth of healthy bacteria in the gut. Unlike kombucha, Jun tastes a little gentler and is softer on the digestive system, primarily because of its lower acidity and honey-based fermentation. The probiotics in Jun work to repopulate healthy bacteria, while the green tea contains antioxidants that reduce gut inflammation.

Kefir

The third and final fermented drink on this list is kefir, a fermented dairy product made by two types of fermentation. The first method is lactic acid fermentation via the fermentation of milk sugar known as lactose. The second method is alcoholic fermentation done by the fermentation of yeast via kefir grains. The fermentation process creates bioactive compounds, including organic acids, peptides, and kefiran. Research notes that these compounds contribute to kefir’s ability to fight harmful bacteria in the gut. 

Ginger Tea

Supporting gut health by stimulating digestion and promoting motility, ginger tea may encourage daily bowel movements. Add some fresh ginger root to a mug and pour hot water over it. That’s it! You can sweeten it with raw honey, agave nectar, or stevia for a better taste. Ginger’s anti-inflammatory and carminative properties work to soothe the digestive tract and reduce bloating. That’s why it is an excellent option for gut health!

Peppermint Tea

Just like ginger tea, peppermint tea is a wonderful beverage for your gut. Research shows that peppermint tea can help relax the muscles in the gastrointestinal system. It may also help reduce bloating, indigestion, and symptoms of irritable bowel syndrome (IBS). The refreshing flavor of peppermint makes it a great post-meal drink to soothe the stomach and keep you feeling light as you get ready for bed. 

Prune Juice

According to nutritional data, one serving of 100% prune juice contains four grams of fiber, which is necessary for optimal digestive health. Several studies indicate that drinking prune juice can help relieve constipation naturally, due to the fiber and sorbitol. 

Beet Juice

Researchers note that beets boost blood flow, especially to the digestive tract, because they are rich in nitrates. Not only does increased circulation to the gut promote healthy digestion, but it also helps relieve sluggish bowels and may even reduce gut inflammation. Beets also contain fiber, polyphenols, and compounds such as betaine, which has been linked to improved liver function and digestion. If you don’t like the earthy flavor of beets, you can add in some fresh orange, carrot, or apple juice to make it more palatable.

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Summer is nearly here, and you are likely planning to spend more time outdoors. Perhaps you spend a day at the beach, lake, or pool, or maybe you go on a long hike. By spending so much time outside, you increase your exposure to sunlight, insects, and other things that can cause itchy or painful rashes. Sometimes, the cause of the rash may be a mystery, but this article intends to explain the unexpected causes of summer rashes. 

You can easily prevent sunburn by taking the proper precautions. How do you prevent rashes, though? From swimmer’s itch and hot tub rash to polymorphous light eruption, we give you the low-down on common yet surprising causes of rashes during summer. 

Swimmer’s Itch

Swimmer’s itch differs from seabather’s eruption (covered later) because it occurs in areas not covered by swimwear. Microscopic parasites from infected snails that live in the shallow waters of lakes, streams, or the ocean can burrow in the skin. That causes an allergic reaction that looks like tiny red bumps or large welts. The parasites ultimately die in the skin because we are dead-end hosts, but the problem is that these bumps cause intense itching. Relieve the itch by taking an Epsom salt bath or a bath with ground oatmeal. You can also apply baking soda paste to the affected area to soothe the skin.

Heat Rash

Heat rash, or miliaria or prickly heat, occurs when sweat blocks the pores in your skin and starts to build up under the skin. This is a common problem in babies, but it can occur at any age, especially in hot and humid weather. Heat rash usually stings and itches, and you can identify it by small red bumps or clear blisters that break easily. You will see a rash in areas where you sweat more, for example, the armpits, elbows, and groin. Heat rash typically clears on its own, but you can ease itchiness by wearing loose-fitting clothing and cooling off the skin.

Margarita Dermatitis 

Unfortunately, drinking this classic alcoholic beverage that is either frozen or on the rocks will not cause a skin condition. That said, a dribble of citrus juice on the skin, which has been exposed to the sun, can lead to a nasty burn. This burn is known as margarita dermatitis, or phytophotodermatitis. This happens when a photosensitizing compound (furocoumarin) in limes and other citrus fruits, parsley, dill, and celery becomes activated by UVA light. That reaction causes a burning rash that develops within hours. 

It’s possible to develop blisters or red, itchy patches on the skin. Symptoms will be at their worst within two to three days. While the blisters heal, the skin may become darker, which can take months to go away. Just be careful when you handle citrus immediately after being in the sun. 

Polymorphous Light Eruption

If you have a sensitivity to sunlight and expose your skin to UV rays in late spring and early summer, you may break out in itchy, hive-like bumps. This phenomenon is known as polymorphous light eruption (PLE). According to research, PLE affects 10% of the general population. Those affected most likely live in northern versus southern climates. Researchers note that PLE occurs about 75% of the time in females between ages 20 and 40. People with fairer skin are also more susceptible. 

PLE is a hypersensitive reaction to the sun that will typically go away within 10 days. It usually only occurs once each season, when the weather warms up and the skin gets exposed to UV light. It tends to get better over the course of summer, but be careful on beach days or sunny vacations. If you want to relieve the itch, ask your healthcare professional about an anti-itch or antihistamine cream. Severe cases may call for a topical corticosteroid. 

Seabather’s Eruption

If you notice a rash under your swimsuit after a dip in the ocean, you may have seabather’s eruption, or pica-pica (Spanish for “itchy itchy”) or sea lice. This usually occurs when tiny thimble jellyfish and sea anemones get trapped under your swimsuit. They release stinging cells that inject a toxin, which causes an allergic reaction in the skin. You may notice a prickly sensation while swimming, but you’ll notice a reaction within four to 24 hours. It will look like a patch of insect bites or hives under your swimsuit. Make sure to remove your swimsuit and shower immediately after a swim in the ocean. Rinse your suit thoroughly in hot water to remove any remaining organisms, and consider an antihistamine if you notice something. 

Hot Tub Rash

About one to two days after you soak in water contaminated with Pseudomonas aeruginosa, which is found in the ground and water, you can develop a skin rash: hot tub folliculitis. This skin rash gets its name because it is more common in hot tubs. The reason for that is because hot water breaks down the chlorine that kills bacteria. The rash can also occur after swimming in a contaminated lake or pool. A hot tub rash is characterized by tiny millimeter-sized red bumps that are worse in areas that were covered by the swimsuit. You may notice itchy or tender pimples around hair follicles. The rash usually gets better on its own, but a doctor visit may be necessary if it doesn’t go away within a few days.

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We’ve never posted a recipe for a granita before, but there’s a first time for everything. A granita is a semi-frozen dessert typically made with water, sugar, and different flavors. It originated in Sicily, but it is available in may regions throughout Italy. Think of a granita as a hybrid between sorbet and Italian ice.

Now, we are not providing a recipe that consists of sugar, water and flavors. What we are providing you is a wonderfully refreshing iced creation that you can either enjoy as a dessert or refreshing drink in the sun. Not only is it a non-alcoholic concoction that enhances your hydration efforts, but it is also highly delicious, perfectly citrusy, and loaded with an assortment of vitamins, minerals, and antioxidants. Take ginger, for example, which exhibits preventative, healing, anti-inflammatory, and anti-nausea benefits. Gingerols, which are the antibacterial compounds found in ginger root, can even prevent oral bacteria from growing.

Given that mint is in this drink, it can feel like a mojito mocktail, and who doesn’t love that? Mint can help boost immunity and get rid of bad breath. If you suffer from acid reflux, be careful to not consume too much of this drink because ginger can sometimes have adverse effects. We do recommend that you enjoy this refreshing beverage because the weather is getting warm!

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Berberine is a naturally occurring compound in many plants. For thousands of years, it has been used in Traditional Chinese Medicine (TCM), Ayurveda, and other medicinal traditions to treat digestive disorders, inflammatory conditions, and infections. Some research indicates that it may offer protection against high blood pressure, diabetes, and high cholesterol, among other conditions. 

What Is Berberine?

Extracted from several plants, berberine is a bioactive compound that belongs to the alkaloid class. It is yellow and typically used as a dye, despite its long history in traditional medicinal applications. Modern evidence suggests that it exhibits impressive health benefits that may address chronic conditions. As of now, limited human research indicates that berberine may lower cholesterol, triglycerides, and blood sugar levels. This is of great interest to the health experts because these are reversible risk factors for heart disease. Although it appears to be safe and only causes a few mild side effects, you may want to consult a healthcare professional if you are interested in taking it. 

How Does Berberine Work?

There have been hundreds of studies on berberine’s effects on the body. According to animal studies, one of berberine’s primary actions is to activate AMP-activated protein kinase (AMPK), an enzyme inside cells. Found in cells throughout the body, AMPK has an active role in regulating metabolism and energy levels. Berberine also has an effect on other molecules inside cells, potentially affecting which genes are turned on or off. That may help protect against many chronic health conditions, but more research is necessary on this matter. Continue reading to learn more about berberine’s health benefits. 

May Protect Against Bacterial Infections

A 2022 study found that berberine helped prevent the growth of Staphylococcus aureus. Researchers note that this bacterial strain can cause sepsis, pneumonia, meningitis, and a range of skin conditions. Another study found that berberine exhibited an ability to damage the DNA and protein of certain bacteria, due to its antimicrobial activity. 

It Helps Lower Blood Sugar Levels

According to many studies, berberine can significantly lower blood sugar levels in people with type 2 diabetes. In 2008, study authors monitored a group of 116 participants who took one gram of berberine per day. The results indicated that berberine lowered fasting blood sugar by 20%, and it also lowered hemoglobin A1c (HbA1c) by 12%. Additionally, berberine improved blood lipids, including cholesterol and triglycerides. Researchers note that berberine seems to work in several ways to aid these processes:

• Decreases sugar production in the liver
• Reduces insulin resistance to make insulin more effective
• Increases the amount of beneficial bacteria in the gut
• Slows the breakdown of carbohydrates in the gut
• Increases glycolysis, which helps the body break down sugars inside cells

May Aid Weight Loss

There is a lot of attention on berberine because it may be a viable weight loss supplement. An older 12-week study involved people with obesity who took 500 milligrams (mg) of berberine three times daily. At the end of the study, participants experienced five pounds of weight loss, on average, with a 3.6% reduction in body fat. A review of 12 studies noted that supplementing with berberine led to significant reductionist body weight, belly fat, and body mass index. It was also effective at decreasing C-reactive protein, a marker of inflammation. Other research found that berberine works to inhibit the growth of fat cells at a molecular level, which may promote weight loss. Although existing research is promising, more research is necessary to determine berberine’s weight loss effects.

It Helps Lower Cholesterol

If you have high levels of triglycerides and LDL cholesterol, you have a higher risk of heart disease and stroke. Some research suggests that berberine may help lower LDL cholesterol and triglyceride levels. One review of both animal and human studies found that berberine exhibits cholesterol lowering effects. Researchers believe that berberine’s effects are similar to drugs that reduce high cholesterol. The only difference is that berberine does not cause the same side effects. 

May Benefit People With Obesity

There is an obesity epidemic in the United States, and it increases a person’s risk of type 2 diabetes, heart disease, high cholesterol, and high blood pressure. One review found that people who took 750 mg of berberine twice daily for three months experienced significant weight loss. Another double-blind study monitored people with metabolic syndrome who took 200 mg of berberine three times daily. Participants experience decreases in their body mass index scores. Finally, some research suggests that berberine works similarly to metformin, a drug that doctors typically prescribe people with type 2 diabetes. Additionally, berberine works to alter gut bacteria, which may benefit people with diabetes and obesity.

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Unless you’re trying to get rid of cold or flu symptoms, zinc is probably not the first nutrient on your mind. Zinc is more than a mineral that can help you recover from the common cold or other illnesses. It is an essential mineral that you should consume in small amounts every day. The reason for that is because the body cannot produce or store it, so consuming zinc daily can contribute to overall health and wellness. Read on to learn about the top five health benefits of zinc. 

The body needs zinc for various processes in the body. Behind iron, zinc is the second-most abundant mineral in the body. Zinc is involved with immune function, DNA synthesis, gene expression, growth and development, protein synthesis, wound healing, and enzymatic reactions. Zinc exists in a wide variety of plant and animal foods, but it is also available in supplement form. Because of its role in immune function, zinc is often included in lozenges, cold medication, and other cold treatments. Should you want to start supplementing with zinc, consider speaking with your healthcare provider to determine the right dosage.

It Contributes To Healthy Immune Function

Zinc works to control inflammation and prevent elevated inflammatory responses, including the release of cytokines. It aids the body during an immune response, but it also helps it return to homeostasis, the state of equilibrium between interdependent elements. According to research, zinc may help with the development of immune cells and interfere with the molecular process that causes mucus and bacteria to accumulate in nasal passages. A 2020 review of clinical trials found that when healthy adults with cold symptoms took zinc supplements, the duration of symptoms was significantly reduced by about 2.25 days. 

May Reduce The Risk Of Certain Age-Related Illnesses

Pneumonia, infection, and age-related macular degeneration are all examples of age-related illnesses. Researchers believe that zinc may reduce your chances of developing these types of illnesses. Older studies confirmed that older adults who supplemented with zinc improved influenza vaccination response. They also experienced a boost in mental performance and a reduced risk of pneumonia. A study from 2007 determined that taking 45 milligrams (mg) of elemental zinc per day may decrease the risk of infection in older adults by 66%. Additionally, other research confirmed that taking 80 mg of zinc per day, alongside vitamin E, vitamin C, and beta-carotene, decreased vision loss. 

It Helps Maintain Heart Health

The body needs zinc to maintain healthy cells within the cardiovascular system. Zinc also works to lower inflammation and reduce the risk of oxidative stress. The endothelium, the thin layer of cells that lines blood vessels, is slightly reliant on adequate intake of zinc. Zinc also assists the heart by supporting optimal circulation. Researchers note that zinc may aid with high blood pressure and cholesterol levels from damages or clogged arteries. One meta-analysis determined that adults with heart failure had lower levels of zinc than people with healthier hearts. 

May Help Treat Acne

According to several studies, people with acne tend to have lower levels of zinc than those with clearer skin. Acne, a common skin disorder, affects about 9.4% of the global population. It is most common in teens, but it can affect adults as well. It is driven by the obstruction of oil-producing glands, inflammation, and bacteria. Various studies suggest that both oral and topical zinc treatments can effectively treat acne by inhibiting the growth of P. acnes bacteria. Zinc also works to suppress oil gland activity and reduce inflammation on the skin.

It Helps With Muscle Growth And Repair

Zinc is involved in normal cell growth and division, which means that it assists muscle growth and repair. How does it do this? Well, it makes it possible for the body to heal itself and maintain strength in the body’s muscular and skeletal systems. Zinc also works to promote the growth of muscle mass by increasing the amount of testosterone the body is able to produce post-exercise. This is especially true after a session of weight training or high-intensity interval training. Regarding testosterone, zinc aids with the body’s release of that hormone and insulin-like growth factor-1 (IGF-1), both of which are necessary for muscle mass and metabolism.

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Oregano, while a common seasoning in marinara sauce, is a staple seasoning in many different cuisines. You can commonly see it in Greek, Italian, Middle Eastern, and Mexican dishes, although Mexican oregano differs from the Mediterranean counterpart. While it enhances the flavor of various dishes from around the world, you might be surprised to learn that oregano oil exhibits impressive health benefits. 

What Is Oregano Oil?

Native to Europe, Asia, and the Mediterranean, oregano belongs to the mint family. Oregano oil, or oil of oregano, is extracted from different parts of the oregano plant. Once the plant parts have been air-dried, the oil is extracted via steam distillation. You can mix oregano oil with a carrier oil and apply it topically, but should avoid consuming it orally. The reason that it is highly sought after is because oregano contains terpenes, phenols, and terpenoids, all of which are compounds that exhibit impressive antioxidant properties. The primary compounds are: 

• Thymol: is a natural anti-fungal compound that may support the immune system and protect against toxins.
• Carvacrol: is the most abundant phenol in oregano and may help stop the growth of different types of bacteria.
• Rosmarinic acid: is a powerful antioxidant that works to protect against free radical damage. 

Which Oregano Should You Use To Make Oregano Oil?

There are many varieties of oregano and each has a distinct flavor and characteristics. There is Greek oregano, Mexican oregano, Cuban oregano, and Italian oregano, among others. Greeks refer to oregano as the “ornament of the mountains,” and rightly so, especially considering oregano is the eighth most popular herb in the world. 

When you make oregano oil at home, the best choice is common oregano, which exhibits a robust flavor and high concentration of beneficial oils. Greek and Italian oregano varieties are acceptable as well, but avoid Mexican or Cuban oregano. The reason for this is because both of those varieties have different flavor profiles and may not offer the same health benefits. Ideally, use oregano that is organic or grown without pesticides. 

Do You Use Dried Or Fresh Oregano?

You can use fresh or dried oregano to make your oil. Just keep in mind that fresh leaves contain more moisture, which can increase the risk of bacteria or mold growth in the oil. If you use fresh oregano leaves, make sure that the leaves are wilted before to avoid excess moisture, as too much moisture can spoil the oil. 

The type of oregano you use is just as important as the carrier oil you choose. Ideally, use a high-quality carrier oil with a neutral flavor and stable shelf life, such as extra virgin olive oil, avocado oil, almond oil, jojoba oil, or grapeseed oil. Avoid using coconut oil, as it has a distinct flavor and solidifies at cooler temperatures. 

Homemade Oregano Oil

Ingredients:

• 1 handful fresh or dried oregano leaves
• 1 cup extra virgin olive oil

Instructions:

• If you use fresh oregano, make sure that the leaves are wilted before infusing in the oil to avoid mold growth. You can strip the leaves and air-dry them on paper towels overnight, or you can tie oregano sprigs together and hang in a cool, dry place for several days. 
• When you are ready, add the oregano to a mortar and pestle and crush it lightly to help release the oils. You can also chop oregano on a cutting board to achieve the same result. 
• Pour the oregano into a clean glass jar and then pour the oil into the same jar, making sure to completely submerge the oregano in oil. 
• Seal the jar tightly and place in a warm, sunny spot (like a windowsill) for two weeks to allow the oil to infuse. Make sure to shake the jar gently every day. 
• Once the infusion period is over, strain the oregano from the oil through a fine mesh strainer or cheesecloth. Pour the infused oil into a clean, dry glass bottle and store in a cool, dark place to help maintain the oil’s potency.

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You have undoubtedly ordered, or at least heard of, an acai bowl. Although acai berries and bananas typically make up the base for these bowls, dragon fruit, also known as pitaya or strawberry pear, is another common base. Are pitaya and dragon fruit the same thing, though? We will cover all that and more in this article.

What Is Pitaya?

Pitaya, or dragon fruit, is a low-calorie tropical fruit that has a subtly sweet and somewhat neutral flavor. The fruit has a pink exterior with green leaves, but it can either have white or vibrantly pink flesh inside. The pink pitaya is slightly richer in flavor and nutrients and exhibits a flavor similar to that of an earthy watermelon, but the seeds give it the consistency of a kiwi.

First discovered in Central America hundreds of years ago, this vibrant, tropical fruit has expanded across the globe. According to historians, early missionaries brought pitaya to Asia, where it is commonly known as dragon fruit. It’s not just a pretty fruit, though. Continue reading to learn more about its health benefits. 

May Promote Gut Health

There are trillions of microorganisms that make up the gut microbiome. In various human and animal studies, imbalances in the gut have been linked to poor immune health and more serious problems, such as heart disease. Having a greater amount of beneficial bacteria in the gut positively impacts your overall health. 

Pitaya is a natural source of prebiotics, which work to feed the beneficial bacteria in the gut. Prebiotics, just like all fibers, are not broken down by the gut. The bacteria in the gut can’t digest them, so bacteria essentially use prebiotics as fuel for growth. Regular consumption of prebiotics and probiotics can help reduce the risk of gut disorders. That said, more research is necessary to determine the direct effects of pitaya on gut health. 

Great Source Of Fiber

Fiber is best known for its role in digestion, but many research studies indicate that it may benefit heart function and reduce the risk of type 2 diabetes. Some preliminary research found that diets rich in fiber may help ward off colon cancer, but more research is still necessary in this field. It should be noted that there are no direct studies linking the consumption of pitaya to any of the aforementioned conditions. One cup of pitaya provides 5.6 grams (g) of fiber, which fulfills about one-fifth of the recommended daily intake (RDI). Generally speaking, the average adult should consume 25 to 30 g of fiber per day from food, not supplements.

May Prevent Against Chronic Disease

According to various studies, pitaya contains powerful anti-inflammatory antioxidants. Betacyanins are the antioxidants that give pitaya its beautiful pink exterior. Studies confirm that these antioxidants work to reduce oxidative stress, or damage to cells, caused by an overabundance of free radicals in the body. The body produces free radicals when it breaks down food, or when you expose yourself to radiation, environmental pollution, or cigarette smoke. A buildup of these free radicals can accelerate cell aging and increase the risk of health problems, such as heart disease, arthritis, or cancer. 

The pink-fleshed pitaya contains phenolic compounds, which contribute to the taste, color, and health benefits. A 2021 report found that pitaya has the highest concentration of total polyphenols and antioxidant activity compared to white or yellow dragon fruits. Researchers believe that the microbiome shift caused by the prebiotics in pitaya may help reduce the risk of colon cancer. Protection against other types of cancer may be attributed to the presence of phenolic acids, flavonoids, and other antioxidant compounds, but more research is necessary.

Encourages Healthy Blood Flow

By eating pitaya, you may help to improve overall blood flow throughout the body. It can’t be that simple, right? Not quite, unfortunately, but a small study of 18 younger, healthy people examined the effects of eating 24 g (just under an ounce) of pitaya powder daily, or a placebo. Researchers observed the outcomes that pitaya extract had on artery stiffness, blood pressure, and blood flow. All of these were measured one, two, three, and four hours after consumption, and after two weeks. 

The researchers found that those who consumed pitaya extract showed significant improvements in blood flow two, three, and four hours post consumption compared to the placebo group. Those results remained consistent even after the two-week period. Finally, researchers attribute these benefits to betalain, the plant’s red pigment.

May Help Regulate Blood Sugar

Even though pitaya contains natural sugar, eating it could actually help control your blood sugar levels. Research indicates that the antioxidant compounds in pitaya may help regenerate beta cells in the pancreas. These beta cells make and secrete insulin and amylin, two hormones that help regulate blood sugar levels. The anti-inflammatory properties of pitaya may also play a role in this, as inflammation is a major risk factor for the development of type 2 diabetes. 

A review from 2017 analyzed four previously published studies. The conclusion was that pitaya had a significant ability to help lower fasting blood sugar levels in people with prediabetes. Although these results were not observed in people with type 2 diabetes, blood sugar reduced significantly when people consumed larger portions of pitaya.

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A sore throat can be very uncomfortable and, more than anything, you want it to go away before the symptoms start to get worse. The primary symptoms of a sore throat are pain and irritation, especially when swallowing. When the immune system encounters bacteria or viruses, it inflames the mucous membranes in the throat. 

What Causes A Sore Throat?

A sore throat involves scratchiness, pain, or irritation in the throat. It is usually attributed to a viral infection, such as a cold or flu, and it usually resolves on its own. Strep throat, however, is a less common type of sore throat that requires treatment with antibiotics to prevent serious complications. Typically, bacterial infections do not cause sore throats as much as viral infections do. 

This article details eight natural remedies that may help reduce pain associated with sore throat. Possible remedies include honey, lemon water, peppermint tea, herbs, and more. Continue reading to see which remedy is best for you. 

Apple Cider Vinegar

The Ancient Greek physician Hippocrates prescribed a combo of honey and apple cider vinegar, oxymel, to help treat flu symptoms, including sore throat. Apple cider vinegar is a natural health tonic that is a common ingredient in various alternative medicinal remedies. The active ingredient is acetic acid, which works to fight bacteria. Drink one cup of warm water mixed with one tablespoon of apple cider vinegar. Don’t just take shots of apple cider vinegar, as that can lead to acid reflux. 

Gargle With Salt Water

Gargling with salt water is a classic remedy for relieving sore throat pain. The salt works to pull water out of the throat tissues, which may help reduce swelling. It may also help to kill harmful microbes in the throat. Combine one cup of warm water with one teaspoon of salt and stir to dissolve before gargling. Try to gargle for 30 seconds once per hour. 

Licorice Root

Licorice root exhibits similar properties to aspirin in that it may help reduce sore throat pain. It also offers antiviral, antibacterial, and anti-inflammatory properties. At this time, there isn’t a lot of research about how licorice root may relieve sore throat pain. One older study, however, found that gargling with licorice water before surgery reduced the risk of getting a sore throat by 50%, compared to gargling with standard sugar water. 

Ginger Tea

Ginger is an antibacterial and anti-inflammatory spice that works to soothe an upset stomach and relieve throat pain. Some laboratory studies found that ginger extract may kill certain viruses and bacteria that cause respiratory illnesses. Ginger may also reduce inflammation in tuberculosis patients. Although ginger tea is readily available in most grocery stores, you can easily make your own with boiling water, raw ginger root, a squeeze of lemon, and some honey for sweetness. 

Marshmallow Root

Throughout history, people have used extracts from the marshmallow plant to treat sore throats. The root contains mucilage, a gelatin-like substance that lubricates and coats the throat after you swallow it. According to research, lozenges containing marshmallow root were effective at soothing dry cough in animals. You can make marshmallow root-infused water by placing one ounce of marshmallow root in a cheesecloth inside a bottle with one liter of cold water. 

Honey

Typically used to sweeten herbal teas, honey may help soothe a sore throat on its own. Honey contains anti-inflammatory, antioxidant, and antimicrobial properties that may help combat viruses or bacteria. It is especially effective when you combine it with warm water and apple cider vinegar. For the best results, opt for raw organic honey or Manuka honey, as those are the purest forms. 

Coconut Oil

What is this popular skin and hair care ingredient doing on a list of ingredients that help remedy sore throat? Well, some studies suggest that coconut oil may fight infection and reduce inflammation in exposed areas. Coconut oil works to lubricate mucous membranes in the throat, which may provide mild relief from irritation. Add a spoonful of coconut oil to hot tea, soup, or put a spoonful in your mouth and allow it to melt and coat the throat. 

Lemon Water

Not only is lemon water a refreshing beverage, but it may also reduce throat pain that occurs during a cold or flu. Lemons are naturally rich in vitamin C and other antioxidants, which work to fight inflammation and oxidative stress. Lemon also helps to increase the amount of saliva that the body produces, which can help keep the throat lubricated. Maximize the benefits of lemon water by combining lemon with warm water and a little honey.

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The leaves are changing, the days are shorter, and the weather has a certain chill that seems to cut through your layers. You may also feel a slight tickle in the back of your throat, which can induce panic. There’s nothing quite like a cold threatening to mess with your plans and take you out of commission for a week or so. 

We’ve got you covered with a simple DIY throat spray made with all-natural ingredients. It may help soothe the pain of a sore throat and promote quicker recovery. The best part is that it only takes a few minutes to prepare. It goes great with peppermint tea, but you can use green tea, black tea, or even Throat Coat tea if you prefer those varieties and flavors. Continue reading to learn more about some of the ingredients. 

Szechuan Peppercorns

These peppercorns are commonly used in both Chinese cuisine and Traditional Chinese Medicine (TCM). Szechuan peppercorns contain anti-inflammatory properties, which may help reduce inflammation or irritation. Some studies found that compounds in these peppercorns exhibit antimicrobial effects, which may help combat viruses and bacteria. Finally, Szechuan peppercorns have a numbing effect, which may help relieve pain and discomfort, especially in the mouth and throat. 

Manuka Honey

Manuka honey exhibits antibacterial, anti-inflammatory, anti-viral, and antioxidant properties. Researchers attribute these health benefits to the active ingredient: methylglyoxal (MGO). This is created in Manuka honey because of dihydroxyacetone (DHA), which is high in Manuka flowers. The antibacterial and anti-inflammatory effects offer relief from a sore throat. The honey can help fight against the bacteria that cause pain in the throat. In fact, research confirms that people who use Manuka honey have a decrease in the presence of Streptococcus mutans, which can cause sore throats.

Peppermint Tea

Hot herbal teas are great to consume when you have a sore throat. They promote hydration and offer soothing benefits. Peppermint tea is rich in polyphenols, a group of powerful antioxidants that help reduce inflammation. It also contains menthol, a compound that offers a cooling effect by interacting with calcium channels in the body. Some traditional medicinal practices used peppermint to treat various conditions, including symptoms of sore throat. 

Apple Cider Vinegar

According to studies in human cells, apple cider vinegar proved effective against E. coli and Staphylococcus aureus bacteria. It also acted against methicillin-resistant S. aureus, which is a significant threat to humans. Laboratory studies found that apple cider vinegar exhibits antimicrobial properties against certain bacteria and yeast. Currently, however, there are not enough human trials to back up that statement. Although there is anecdotal evidence for apple cider vinegar reducing sore throat symptoms, scientific studies are necessary to prove its efficacy. 

DIY Throat Spray

Ingredients:

• 2 peppermint tea bags
• 1 teaspoon Szechuan peppercorns
• 2 teaspoons apple cider vinegar
• 2 teaspoons Manuka honey
• 1/4 teaspoon sea salt
• 3 drops peppermint oil
• 3 drops lemon oil
• 5 drops clove oil

Instructions:

• Bring one cup of water to boil in a medium saucepan over medium-high heat. Turn off the heat once the water is boiling and add the tea bags and peppercorns. Allow them to steep for five to 10 minutes. 
• Stir in the remaining ingredients and then pour through a fine mesh strainer and collect the liquid in a bowl or cup. Allow the liquid to cool. 
• Get two four-ounce glass spray bottles and divide the mixture between these two bottles, using a funnel to pour in the liquid. Screw on the tops and store in the refrigerator for up to one month.
• When ready to use, shake well and then spray towards the back of the mouth as often as needed.

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Everyone knows when they are about to come down with a sore throat or cold. Be it the tickle in back of your throat or slight irritation in your nose, you just know. Once you start coughing or have difficulty breathing, perhaps you grab the decongestant and lather it all over your throat and chest. Some people put it under their feet and some want to really inhale the menthol, so they rub some under their nostrils. 

If you are congested and want to breathe easier, you may look to essential oils instead of a classic vapor rub. Some essential oils, including eucalyptus and peppermint essential oils, show particular promise, while others are not as effective at relieving sinus congestion. Other research indicates that essential oils may improve symptoms related to congestion. For example, some may help reduce inflammation, fight bacteria, and relieve pain. 

A Quick Note About Essential Oil Dilution

The key to using essential oils safely is proper dilution. For adults, a 5% dilution is generally safe. That means that 30 drops of essential oils per one ounce of carrier oil, or 15 drops essential oils per 10 milliliters (ml) of carrier oil. For pregnant or breastfeeding women, a 1% dilution is best. Six drops of essential oils per ounce of carrier oil, or three drops essential oils per 10 ml of carrier oil. You can use the same pregnant or breastfeeding dilution ratio for children. 

For this recipe, you will use a half-cup of olive oil, 1/8 cup of beeswax pastilles, and 150 drops of essential oils. You can choose the amount of drops you wish to use from the following list of essential oils that help promote decongestion. 

Peppermint Essential Oil

A lot of people find that peppermint oil has a cooling effect and may improve symptoms of sinusitis. Because it contains menthol, peppermint essential oil may open the airways by affecting mucus receptors in the nose. According to lab studies, peppermint oil may fight bacteria, a primary trigger of sinus congestion. You can try to add peppermint essential oil to a warm bath to help reduce stuffiness.

Tea Tree Oil

Tea tree oil contains alpha-sabine, a compound that exhibits anti-viral, antibacterial, and antifungal activity. Researchers believe that tea tree oil helps relieve sinus congestion by fighting bacteria and viruses in the airways. It’s also possible that tea tree oil reduces inflammation, which may bring down swelling in the sinuses. By reducing swelling you can relieve symptoms of congestion, such as runny or stuffy nose. 

Eucalyptus Essential Oil

Eucalyptus essential oil is a common ingredient in chest rubs and other over-the-counter decongestants. It shows promise as an alternative remedy for sinusitis and congestion. Similar to peppermint essential oil, you can add eucalyptus essential oil to a warm bath to promote decongestion. Eucalyptus oil contains ceneole, which was proven to be safe and effective for sinus issues in several small studies. It helped to improve symptoms of sinusitis, including nasal obstruction, headaches, and runny nose. 

Essential Oil Chest Rub Decongestant

Ingredients:

• 1/2 cup extra virgin olive oil
• 1/8 beeswax pastilles
• 150 drops essential oils of choice

Instructions:

• In the top of a double boiler over medium-low heat, melt the olive oil and beeswax together. Stir frequently to melt evenly. 
• When the two ingredients are fully melted, remove from the heat and allow it to cool for a few minutes. You can put it back over the heat and add more oil if the mixture is too hard, or add more beeswax if it is too soft. 
• Add the 150 drops of essential oils (your selection) and mix well to combine. Immediately pour the mixture into a four-ounce mason jar. Cover and let cool at room temperature. 
• Apply to the chest and/or the neck area during a cold to help reduce coughing and promote better breathing. 

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