Post nasal drip and sore throat can be relieved naturally by reducing mucus and inflammation, with saline nasal rinses, backed by studies, clearing allergens and mucus to lessen throat irritation. Hydration with warm fluids thins mucus, easing drip, while honey soothes the throat with its antibacterial properties. Steam inhalation loosens mucus, reducing drip, and elevating the head during sleep prevents mucus pooling. These evidence-based methods target the root causes, providing effective relief without medications.
- Use a saline nasal rinse (neti pot) 1-2 times daily to clear mucus.
- Drink warm broth or tea to thin mucus and hydrate.
- Consume 1 tbsp honey to soothe throat irritation.
- Inhale steam for 10 minutes to loosen mucus.
- Sleep with head elevated to reduce mucus pooling.
Slippery Elm: Coats the throat, easing irritation from drip, per studies.
Licorice Root: Reduces throat inflammation from mucus, per research.
Elderberry: Supports immunity, reducing infection-driven drip.
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