Home Remedies for Runny Nose and Sore Throat


The common cold, which catches almost everyone from time to time leads to issues like running nose,  sneezing, a sore throat and infuriating cough. It is very irritating to have a runny nose as it keeps on dripping like a leaking tap. This contagious viral infection is a very common infectious disease in the Unites States and many children are getting affected every year.

Usually, the first sign of having a cold is a sore throat in which a person finds it difficult to swallow or talk. Apart from that there are other symptoms too, which generally get followed by congestion and sore throat including

  • Fever with mild body aches
  • Sneezing, runny nose and cough
  • Itchy or watery eyes
  • Headache

So, if you are suffering from any of the above symptoms and fed up of your runny nose, then here are some home remedies for you to cure a runny nose as well as a sore throat.

Home Remedies for Runny Nose and Sore Throat

In reality, there is no cure for a sore throat or a runny nose if it’s caused by a virus because antibiotics are only effective against bacteria and thus cannot treat a cold virus. Still, you don’t have to worry because we have brought some home remedies for runny nose and sore throat which will make you feel better from this eccentric sickness.

There are many natural treatments for a sore throat or a runny nose, which are very effective and do not have any side effects. So, are you curious to know about them? Then, let’s begin!

1. Inhale Steam

Steam inhalation is the most popular remedy which comes first to our mind when we suffer from a runny nose. It clears out the extra mucus that causes a runny nose and sneezing.  It also eases the irritation of the nasal passage.

This is one of the most simple and easy to use remedies for runny nose and sore throat.

Things you need:

  • Water- 1 bowl
  • Eucalyptus Oil- 2-3 drops


  1. You can use the hot vaporizer for steam inhalation.
  2. But if you do not have, then take a bowl with hot water.
  3. Add 2-3 drops of eucalyptus oil in it.
  4. Wrap your head with a bath towel and breathe in for 10 minutes.
  5. After completing this process, blow your nose to clear the excess mucus.
  6. Repeat this process at every 3-4 hrs to get rid of the leaky nose.

Note: Be careful while inhaling steam, if the water is very hot, as it can burn your face.

2. Apple Cider Vinegar (ACV)

Apple Cider VinegarCold viruses make your body more acidic and thus, the immune system finds it difficult to fight against the disease. Apple cider vinegar works as a natural antibiotic for a sore throat. It kills the bad bacteria, and at the same time promotes the growth of good bacteria to fight the viruses.

Method 1: Apple cider vinegar with Honey

Things you need:

  • Apple cider vinegar- 1 tbsp
  • Honey- 1 tbsp
  • Warm water- 1 cup


  1. Take 1 tbsp each of ACV and honey.
  2. Now, mix ACV and honey in 1 cup of warm water.
  3. Drink it warm for 2 times a day.
  4. Continue this for 2-3 days to get relief from the soreness of the throat.

Method 2: For Gargle

Things you need:

  • Apple cider vinegar- 2 tbsp
  • Warm water- ½ cup
  • Salt- ¼ tsp


  1. Take 2 tbsp of ACV and stir in a ½ cup of warm water.
  2. Add a ¼ tsp of salt to this mixture.
  3. Now, you can use this water for gargling.
  4. Doing gargle with this mixture regularly for 2 times provides immediate relief.

Note: This should not be given to infants as it contains honey.

3. Salt Water Gargle

Saltwater clears out the toxins from the throat and nose, thus, in turn, provides great comfort from a runny nose as well as painful throat.

Things you need:

  • Warm water- 1 cup
  • Salt- 1tsp


  1. Take 1 cup of warm water, and put 1 tsp of crystal or regular salt in it.
  2. Stir well, and use this mixture to gargle your mouth frequently.
  3. It is very easy to make salt water gargle, so use it every 2 hours to get rid of a runny nose and sore throat.
  4. Use salt water to wash your nostrils as well.
  5. As it will clear the mucus, and relieve you from congestion or nose block, which will help you to breath easily.

4. Cinnamon, Honey, and Lemon

Cinnamon being a spicy herb clears the bacteria which cause a runny nose and also provides relief from throat pain, dry or a sore throat. Due to its anti-inflammatory properties, cinnamon reduces the inflammation of the throat.

Lemon enriched with vitamin C helps in fighting the viruses which cause a cold. Honey with lemon is an excellent combination, as both contain an antibacterial and antiviral property that reduces the symptoms of a cold like a runny nose.

This is one of the most soothing remedies for runny nose and sore throat.

Things you need:

  • Cinnamon powder- ½ tsp
  • Honey- 2 tbsp
  • Lemon juice- 1 tsp


  1. Take ½ tsp of cinnamon powder, 2 tbsp of honey and 1 tsp of lemon juice.
  2. Mix all these ingredients in a bowl.
  3. Now take 1 tsp of the mixture, and have it 3-4 times a day.
  4. The regular intake of this solution for 2-3 days will cure your runny nose and its symptoms.

[Also Read:Honey For Sore Throat]

5. Licorice Root

Licorice roots consist of anti-viral and anti-inflammatory properties which reduce the inflammation and irritation of the throat. It also alleviates the mucous membranes in your throat.

Things you need:

  • Licorice root- 200 ml
  • Cinnamon chips- ½ cup
  • Chamomile flowers- ½ cup
  • Water- 2 ½ cups


  1. Take 200 ml dry and chopped licorice root.
  2. And mix with 2 tbsp of cloves, ½ cup cinnamon chips and ½ cup chamomile flowers in a bowl.
  3. From this take the only 3tbsp to make tea for once, and store the remaining in an airtight container for later use.
  4. Now boil 2 ½ cups of water, and add 3tbsp of tea in it.
  5. Boil on a low heat for 10 minutes.
  6. Strain and have your tea while it is hot.
  7. Drinking this tea 2 times a day will help you to get relief from a headache and pain due to a sore throat.

6. Turmeric

TurmericThis yellow spice is affluent with antioxidant, which makes it very effective in treating respiratory problems, including a sore throat and a runny nose. It is also anti-inflammatory in nature and thus reduces pain along with swelling of the throat. Turmeric also has antibacterial and antiviral properties which help to fight the chest cold.

This is one of the most effective remedies for runny nose and sore throat.

Method 1: Inhaler

Things you need:

  • Turmeric powder- ½ tsp
  • Linseed oil- 1 cup


  1. Take ½ tsp of dry, grounded turmeric powder.
  2. Now, mix it with 1 cup of linseed oil.
  3. Let it soak for 5 minutes.
  4. And then heat this mixture till it starts producing smoke, after that, switch off.
  5. Inhale the smoke coming out from this mixture.
  6. Try to inhale slowly from one nostril and then with another.
  7. Follow this remedy 2 times a day and you will get complete relief from your runny nose.

Method2: Turmeric with Milk

Things you need:

  • Turmeric powder- 1 tsp
  • Warm Milk- 1 glass


  1. Take 1 tsp of turmeric powder, and add it to 1 glass of warm milk.
  2. Drink turmeric milk in the night.
  3. This will help to lose the mucus in your body.
  4. You can add a pinch of pepper in your milk, which will give you relief from cold, cough, runny nose and sore throat.

7. Spice Tea

It is an extremely helpful herbal remedy for cold and its symptoms. It is made with so many spices and each of it has its own powerful effect. Spice tea is very common in middle Asia and used as a natural medicine for a head cold.

Things you need:

  • Coriander seed- ¼ cup
  • Fenugreek seeds- ¼ tsp
  • Fennel seeds- 1 ½ tbsp
  • Cumin seeds- 1 ½ tbsp
  • Rock candy- ½ tsp
  • Milk – 2 tbsp
  • Water- 1 cup


  1. Take ¼ cup of coriander seeds, ¼ tsp of fenugreek seeds along with 1 ½ tbsp each of fennel and cumin seeds.
  2. Dry roast all these ingredients in a pan, and then grind them lightly.
  3. Your spice powder is ready to use, which can be stored for a month.
  4. Now to make tea, boil a cup of water, and add 1 ½ tbsp of this spice powder.
  5. Also, take ½ tsp of rock candy, and mix in this water.
  6. Let it boil for 3-5 minutes.
  7. Now, add 2 tbsp of milk, and again boil this solution for 2-3 minutes.
  8. Strain it, and drink this tea slowly when hot.
  9. Drink this tea regularly 2 times a day until your symptoms subside.
  10. This tea is very powerful for sneezing, sore throat, runny nose, congestion and

8. Black Pepper

Pepper DrinkBlack pepper contains an anti-inflammatory and antibacterial property which provides relief from upper respiratory tract infection, cough, cold and sore throat.

This is one of the most recommended remedies for runny nose and sore throat.

Method 1: Black pepper Drink

Things you need:

  • Black pepper powder- ½ tsp
  • Lemon juice- 1 tbsp
  • Salt- ½ tsp
  • Warm water- 1 cup


  1. In a small bowl take ½ tsp of black pepper powder, 1tbsp of lemon juice, and ½ tsp of salt.
  2. Mix it well, and add 1 cup of warm water.
  3. Take this mixture 3 times a day when lukewarm.
  4. It might taste bad but is very effective for a sore throat.

Method 2: For Gargle

Things you need:

  • Water- 1 glass
  • Black pepper- 1 tsp
  • Salt- 1 tsp
  • Cinnamon powder- 1tsp


  1. Take a glass of hot water, and add 1tsp of black pepper powder, 1 tsp of salt and 1 tsp of cinnamon powder.
  2. Mix it well, and use this mixture to gargle your mouth.
  3. This remedy gives instant relief from the scratchy throat.
  4. But, repeating this process 2 times a day, for up to 3 days will treat your sore throat.

Tips to Reduce and Prevent Runny Nose and Sore Throat

In order to avoid the irritation of a runny nose here are some tips which will not only  reduce your symptoms but also helps to prevent the occurrence in future.

  • Always wash your hands before eating food and, after wiping your nose as well as after using bathroom to reduce the spread of viruses.
  • Always avoid caffeinated drinks like sodas, soft drinks, coffee, and any sugar related drinks.
  • Avoid the use of antibiotics as it suppresses your immune system, and does not fight against viruses.
  • Use Neti pot or bulb syringe for clearing out the nasal discharge.
  • Take sufficient rest, as it helps your body to naturally fight against the cold symptoms.
  • If you are having a runny nose, then blow your nose whenever possible to get rid of extra mucus.
  • Take plenty of fluids like soups, juices, etc apart from water as it helps to drain out the fluids which gets built-up in your nose.
  • Regularly use warm compress during cold by soaking a towel in hot water and placing it on your face, it helps to lessen the sinus pressure as well as open up the nasal passages.
  • Put a few drops of almond oil into your nostrils, which helps in treating runny nose and cold naturally.
  • Eat spicy food during cold like cayenne peppers, garlic, pepper, clove, ginger, hot peppers, etc as it flushes out the mucus and toxins from your body.
  • While cleaning the dust always wear a filtered mask to avoid cold symptoms like sneezing and runny nose.
  • Eat marshmallows as it contains gelatin coats which soothe the pain.
  • Use antiseptic mouthwash daily to rinse your throat, which avoids cold and its symptoms.

Follow these home remedies and further tips to cure your runny nose and sore throat naturally.  These remedies will definitely treat your cold within a week’s time. Keep us posted about which home remedy worked best for you.


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Hey all, I am Suzanne, I love collecting new information on natural cure for health ailments. I always feel that nature has remedies for all our health problems, we just have to use it in the right way. I am DIY pursuer and thus keep trying natural things to get rid of nasty diseases. You will be amazed to know about the treasure mother earth has and how it can help us improve our health. Join me in a journey which take you closer to nature and keep you healthy.