With winter comes a spike in seasonal ailments, particularly the common cold and viral flu. Added to this are rising pollution levels, which can weaken the immune system and increase vulnerability to infections. In these months, a sore throat is one of the most common complaints. People experience discomfort, pain, and itchiness that can even lead to difficulty in speaking or swallowing.
Is Pollution Responsible For The Sore Throat?
Air quality plays a decisive role in determining how pollution affects the throat. In regions with poor air quality, people are more likely to experience irritation, dryness, and pain.
Sore throats linked to pollution are now common in urban environments due to airborne irritants. The effects of deteriorating air quality are already evident. An online survey conducted by citizen engagement platform LocalCircles found that three out of four households in Delhi-NCR are experiencing health issues linked to polluted air, including sore throat, coughing, burning eyes, headaches, and sleep disruptions.
Also Read: Why You Should Eat Dinner Earlier In Winter: Science Explains The Ideal Timing For Better Health
The survey, based on more than 44,000 responses from residents of Delhi, Gurugram, Noida, Faridabad, and Ghaziabad, reported that –
42% of households had one or more members suffering from sore throat or cough.
25% reported burning eyes, headaches, or disturbed sleep.
17% experienced breathing difficulties or worsening asthma.
What Polluted Air Does to Throat Tissue
The throat is protected by a thin mucosal layer that traps dust, microbes, and other airborne particles. When pollution disrupts this layer, the glands responsible for mucus production cannot maintain proper hydration.
This leads to dryness, inflammation, and heightened sensitivity. Inhaled pollutants also generate reactive oxygen species, unstable molecules responsible for oxidative stress, which damage the cells that maintain the throat’s protective barrier.
As moisture decreases, these cells release inflammatory chemicals that attract immune cells, resulting in swelling and soreness. Continuous exposure to toxic air gradually weakens this defence system, leading to chronic hoarseness, coughing, and persistent throat discomfort.
Individuals with asthma, allergic rhinitis, or other respiratory conditions may experience more severe symptoms because their airways are already inflamed and reactive to pollutants.
How to Protect Your Throat From Polluted Air
Managing pollution-related throat dryness and irritation involves improving both indoor and outdoor air quality while supporting hydration and respiratory function. Simple lifestyle steps can significantly reduce discomfort. You can take these steps:
Use HEPA-equipped air purifiers, which help remove fine pollutants from indoor air.
Ventilate the indoor spaces as fresh air circulation prevents the buildup of indoor contaminants.
Monitor air quality daily and avoid outdoor activity when pollution levels are high.
Stay hydrated by drinking water throughout the day, which will keep the mucous membranes moist.
Seek medical advice by consulting a doctor if discomfort persists, especially in areas with consistently poor air quality.
Home Remedies to Soothe a Sore Throat During Pollution
These natural approaches can help relieve irritation caused by pollution:
Saltwater Gargle
Salt acts as a mild antiseptic, reducing inflammation by drawing fluid from swollen tissues and clearing mucus or bacteria.
How to use:
Mix ½ teaspoon of salt in warm water.
Gargle for 30 seconds and spit.
Repeat 2–3 times daily.
Honey and Warm Water
Honey’s antibacterial and anti-inflammatory properties soothe irritated mucous membranes and offer antioxidant support.
How to use:
Add 1–2 teaspoons of honey to warm water or herbal tea.
Drink slowly, 2–3 times a day.
Not recommended for children under one year due to botulism risk.
Ginger Tea
Gingerol, the active compound in ginger, has antimicrobial and anti-inflammatory benefits that may ease soreness and congestion.
How to use:
Add sliced fresh ginger to boiling water.
Steep 5–10 minutes, strain, and drink 2–3 times daily.
Turmeric Milk
Turmeric’s antiseptic and anti-inflammatory properties make it a traditional remedy for throat irritation and respiratory discomfort.
How to use:
Warm milk, add ½ teaspoon turmeric and a pinch of black pepper.
Drink before bedtime.
Steam Inhalation With Essential Oils
Steam moistens the throat and helps clear pollutants from the airway. Eucalyptus and peppermint oils may enhance relief.
How to use:
Pour hot water into a bowl, add 2–3 drops of essential oil.
Lean over, cover head with a towel, and inhale for 5–10 minutes.
Also Read: 7 Side Effects of High AQI: How Air Pollution Impacts Your Health
Zubair Amin is a Senior Journalist at NewsX with over seven years of experience in reporting and editorial work. He has written for leading national and international publications, including Foreign Policy Magazine, Al Jazeera, The Economic Times, The Indian Express, The Wire, Article 14, Mongabay, News9, among others. His primary focus is on international affairs, with a strong interest in US politics and policy. He also writes on West Asia, Indian polity, and constitutional issues. Zubair tweets at zubaiyr.amin
