A sore throat can cause discomfort and pain especially when you swallow or talk. The condition, also referred to as pharyngitis, is common during the colder months, and is often caused by viral illnesses, such as the flu or a cold. A bacterial infection, such as strep throat, can also be responsible for your painful throat. To ease discomfort, combine home remedies with over-the-counter treatments, and visit your doctor if needed.
- Take an over-the-counter pain reliever according to the packaging instruction. Ibuprofen or acetaminophen can help reduce the pain you are experiencing.
- Drink warm and cold liquids to soothe your throat. Herbal tea with lemon or honey, and chilled water help keep your throat moist, prevent dehydration and have a comforting affect.
- Fill an eight-ounce cup with warm water and add 1 tsp. of salt to it. Gargle with the saltwater mixture two to three times per day. According to Health911, saltwater clears up dilating capillaries and rinses away mucous, thereby promoting circulation of antibodies that combat the infection.
- Get plenty of rest. While you rest, you are less likely to experience throat discomfort because you don’t talk or eat. Your body is also better able to fight the infection causing the sore throat.
- Put a humidifier in your room, because dry air may irritate your sore throat even more. A humidifier keeps moisture in the air. Place a pan filled with water in a corner of the room, as an alternative.
- Suck on commercial throat lozenges to help soothe the discomfort.
- Avoid smoking tobacco or secondhand smoke, because these only worsen your condition.
- Consult your doctor if the sore throat last longer than two days. Your doctor may test you for a bacterial infection, such as strep throat. If the outcome is positive, you most likely will get a prescription for antibiotics.
According to Michele Olson, professor of exercise science at Auburn University in Auburn, Alabama, lower body fat is much more difficult to lose than fat in the midsection or other areas. The good news is that overweight, pear-shaped women are at a lower risk for health problems than overweight, apple-shaped women. However, it is best to tackle obesity as early as possible to avoid complications later in life. Begin by implementing exercise into your life at least five days a week, and by eating smaller meals. Remember, starvation or extreme food restriction will cause your body to store more fat, so focus on reducing portions but eating steadily during any workout program.
Interval Walking and Jogging
Interval cardio training burns more calories than steady cardio, such as going for a long jog. To incorporate intervals into a cardio workout, simply start at about half your maximum intensity (a brisk walk, for example), and increase your intensity every couple minutes. After you sustain your maximum intensity for a minute or two (a jog or sprint, depending on your fitness level), drop back down to a recovery level at about half-intensity. Repeat this cycle for 20 to 45 minutes, and remember not to strain yourself if you haven’t exercised in a while.
Other Interval Training
You can implement interval training into a variety of cardio activities—running, cycling, elliptical, or swimming. A good way to increase intensity in running or cycling is to add hills to your workout. Because interval training is intense, you may want to alternate interval days with steady cardio days, or alternate interval days with strength training days.
Two or three days a week of weight training can have phenomenal effects on health and physique. Weight training is the only way to change your body shape—while cardio training will help you lose weight, weight training will build lean body mass and balance the shape of your body. For the lower body, light weights and high reps will build lean body mass without “bulking up” your pear shape. For the upper body, Olson recommends a more traditional program—higher weight levels and a lower number of reps.