Winter can be nasty, especially on the throat. Yet with a little care and some simple TCM recipes, you can get relief from all the itching and scratching.

The dry air common during winter can take its toll on your throat.

But fear not. Some simple things can be done to help relieve the irritation, inflammation, scratchiness and soreness that may leave you feeling as if you just swallowed sandpaper.

About 70-80 percent of Chinese people have chronic pharyngitis, or inflammation of the back of the throat, according to Dr Zheng Ronghua, chief physician at the Ophthalmology and Otorhinolaryngology Department of Longhua Hospital attached to the Shanghai University of Traditional Chinese Medicine.

"It is not that people suddenly get pharyngitis in winter," says Zheng. "In most cases, they already have this condition without knowing it, and it relapses easily in the cold, dry weather."

Zheng says many other factors can also contribute to a raw throat that makes swallowing painful. Spicy and fried foods can irritate the throat. Speaking loudly for long periods, moving between rooms with a sharp difference in temperature and fatigue can also lead to an itchy and scratchy feeling.

The doctor recommends staying warm and avoid catching a cold, which will make a sore throat worse. Use a humidifier, if you have one, or put a basin of water in an air-conditioned room to help relieve damage caused by dry air.

And Zheng advises against clearing your throat too much. Though it may provide temporary relief from itchiness and pain, it will hurt your vocal cords and make your voice even rustier. Drinking warm water is the best way to clear your throat.

A good diet and lifestyle also contribute to a healthy throat.

According to traditional Chinese medicine, an inflamed throat is usually caused by pathogenic internal heat which may be due to dry weather, fatigue, a bad mood and irritating foods. Therefore, having enough rest is important.

TCM also recommends avoiding spicy or fried foods, cigarettes and strong wine. While eating "cold" herbs or foods may sound logical to counter internal heat, this is not always advisable during the winter.

"I suggest patients drink chrysanthemum tea to relieve a sore throat in the summer," says Dr Zheng. "But it is too 'cold' in the winter. It will bring damage to the stomach and digestive system."

Zheng suggests that foods such as pears be eaten if you have a sore throat. Pears will help nourish the yin energy, which is deficient in people with pharyngitis. Other foods good for the throat are soybean milk, turnip, lotus root, chufa and honey.