An Herbalist’s Guide to Throat Care

With colder temperatures, indoor heating, and more time spent talking or gathering with others, winter often puts extra strain on the throat. Dryness and scratchiness have become more common, and even small irritations can feel amplified. That is why building a simple, gentle throat care ritual can make all the difference. Here is how to keep your voice and throat soothed and resilient all season long with a little help from Traditional Medicinals and everyday herbal wisdom.

Why throats get sensitive in winter

• Dry air and indoor heating can draw moisture from mucous membranes, leaving the throat feeling tight, scratchy, or irritated.

• Frequent talking or singing, which is common in colder months when we gather indoors, may strain vocal cords and dry out the throat.

• Seasonal colds and respiratory complaints may cause coughing, which further irritates the throat.

Because of all this, many people find their throats need a bit of extra care from late fall through early spring.

What to include in your winter throat care ritual

Here is a simple ritual you can follow daily or as needed to support throat comfort, vocal health, and overall wellbeing.

1. Stay hydrated and humidify your home/work space when needed
   Drinking enough water and using a humidifier at night helps keep throat tissues moist which may reduce discomfort.

2. Support with herbal teas and warm drinks
   Warm herbal teas help maintain hydration. Throat Coat® tea gently soothes the throat and contains herbs with demulcent properties that have long been used to comfort irritated mucous membranes.*

3. Use throat soothing lozenges for on-the-go support
   When you are out, traveling, teaching, or speaking a lot, a lozenge can offer quick support. Herbal lozenges with throat coating agents help lubricate a sore throat.

4. Give your voice a rest when possible
   If you talk or sing often, try to schedule small breaks to rest your vocal cords. Avoid whispering which can strain more than soft speaking.

5. Stay aware of your environment
   Cold, dry air, allergens, and indoor heating all impact throat health. Dress warmly, protect your throat and neck from cold drafts, and consider a scarf when outside.

6. Use throat soothing lozenges or warm drinks before heavy voice use
   For example, before a long day of teaching, performing, or a family dinner full of conversation. Think of it as proactive care, not just relief.