Having a chronic cough is never a pleasant experience. You don't want to be that person at the restaurant who makes customers throw themselves over their plates to shield their food while you cough, or that person in a quiet lecture room who can't stop hacking the silence. Or that passenger on the plane who everyone looks at with disgust? All things considered, coughs are just incredibly uncomfortable, both physically and mentally.
Coughs can be classified as either dry or productive. When you cough up mucus or phlegm, your cough is productive. You should not suppress this type of cough because your body needs to get rid of the debris in your lungs and chest. Some of these treatments for productive coughs include expectorants, or things that loosen mucus and facilitate the body's removal of it, even though they shouldn't be suppressed.
A dry, hacking, cough is another story. This is one we do want to stop. It can be caused by allergies, dry air, a random tickle at the back of your throat that won’t go away, the aftermath of a cold, being in a dusty environment, etc. etc. For these we turn to demulcents, ingredients that soothe irritated mucous membranes and remove the irritant triggering the cough. Studies conducted in 2004 found that the main ingredients in cough syrup (dextromethorphan and diphenhydramine) have the same effectiveness in treating coughs as a placebo ingredient. Instead of turning to chemical solutions for every minor ailment, try some home remedies instead. They are not only better for you, but they taste a whole lot better than most cough syrup too!
1. A Spoonful of Honey
Studies, such as one conducted at Penn State College of Medicine, have found that honey can work more efficiently to calm a cough than over-the-counter drugs. It is a rich demulcent, with a high viscosity and stickiness that does an incredible job of coating and soothing those irritated mucous membranes. Thanks to an enzyme added by bees when they harvest honey, it also has antibacterial properties as well, which may help shorten how long you have the cough if it is due to bacterial illness.
Note: This is an excellent alternative remedy for both kids and adults, but should never be given to children under the age of 2 years due to the risk of botulism.
You will need…
-1 tablespoon of organic, raw, honey
Directions
Take 1 tablespoon of honey 1-3 times daily as needed to control
coughing. Take immediately before bed if cough is disrupting your sleep.
For children, you can adjust the dosing to 1 teaspoon up to one
tablespoon.
2. Licorice Root Tea
Licorice root is both an expectorant and demulcent, simultaneously soothing your airways while loosening and thinning mucous, easing congestion. It can also ease any inflammation that may be irritating your throat. Its main constituent, glycyrrhizin, is responsible for most of its effects. 30-50 times sweeter than sucrose (table sugar), it inhibits an enzyme 11beta-hydroxysteroid dehydrogenase (how would like you to write that on a name tag?) This enzyme regulates access of glucocorticoid (a steroid hormone) to steroid receptors, ultimately slowing the conversion of cortisol to cortisone. This increases the effect of cortisol and reducing inflammation. If you are on steroids, or have any problems with your kidneys, it is best to steer clear of licorice root.
You will need…
-2 tablespoons of dried licorice root
-8 ounces of fresh water
Directions
Bring water to a boil and place the licorice root in a mug. Cover with
water and steep for 10-15 minutes. Drink the entire cup up to 2 times
daily.
3. Gargle Salt Water
Also a popular remedy for sore throats, salt water can ease the discomfort caused by a cough the same way it helps a sore throat-through osmosis. When the concentration of salt is higher outside of the cells in your mucous membranes, water flows out of the cells to balance everything out. When water leaves the cells, swelling goes down, and discomfort is decreased. If you have a cough that happens to come along with inflamed tissue, this is a good route to take. It can also help dislodge any phlegm that’s hanging out and allow you to expel it easily.
You will need…
-1 teaspoon of salt
-8 ounces of warm water
Directions
Stir salt into water until it is thoroughly dissolved. Gargle for 15
seconds, spit, and repeat with the remaining water. Rinse with plain
water afterwards.
4. Steam, Steam, Steam!
I can’t say how underrated steam is when it comes to anything dealing with a cough, cold, or congestion. Not only does the steam quite literally loosen mucous and phlegm, almost immediately, but you can add numerous essential oils that will impart wonderful healing benefits. These benefits (anti-viral, anti-bacterial, anti-inflammatory etc.) do become airborne, so you inhale them while you breathe in the steam. For this particular blend I’ve included both tea tree oil and eucalyptus oil, which can help soothe and open your airways as well as help fight off bacteria or a virus.
You will need…
-3 drops of tea tree oil
-1-2 drops of eucalyptus oil
-A bowl of water
-A soft, clean, towel
Directions
Bring enough water to a boil to halfway fill a medium size-heat proof
bowl. Pour the water into it, let it cool slightly for 30-60 seconds,
and add the essential oils, giving it a quick stir to release the
vapors. Lean over the bowl and get as close as you can while still
being comfortable. Remember that steam can seriously burn! Use the towel
to cover your head like a tent, trapping the steam, and breathe deeply.
Ideally, do this for 5-10 minutes 2-3 times a day.
5. Tea Thyme
Thyme has been used for centuries, and was even used during one of the most devastating pandemics to take place in human history. The Black Death was a plague that peaked in Europe from 1346-1353. During that time, and in other incidents of the plague thereafter, townspeople would gather to burn large bundles of thyme to ward off the disease, or carry pockets of thyme on them. Indeed, thyme does have anti-microbial properties, but we’re not warding off any plague here-just your cough. Thyme relaxes the muscles of the trachea and bronchi, and also opens up airways. The result is less coughing, and increased comfort.
You will need…
-a handful of fresh thyme sprigs OR 2 tablespoons dried thyme
-8 ounces of fresh water
-Honey or lemon (optional)
Directions
Lightly bruise the thyme, e.g. with a mortar and pestle, and then place
in a mug. Cover with 8 ounces of boiling water, cover, and let it steep
for 10-15 minutes. Add some lemon or honey to taste, and drink the whole
thing. Repeat 2-3 times daily as needed. It’s absolutely delightful
just before bedtime (unless you aren’t a fan of thyme. But drink some
anyways.)
6. Pepper & Honey
Black pepper is the world’s most traded spice, but most of its use is limited to the culinary world. What people don’t know is that it can make a great remedy for coughs that are accompanied by a lot of mucous or chest congestion. If you’ve accidently leaned too close to black pepper while it’s being grinded, you know it can make you cough or tickle your nose. This may not be fun on a regular basis, but it’s a plus if you need to expel all the nasty stuff that’s gunking up your lungs. The honey adds its antibacterial properties, and it makes it so the pepper isn’t too irritating. You can make black pepper “syrup” with honey, or a tea, as below. If possible, use freshly ground black pepper, as the pre-ground pepper simply seems to lose some of its punch.
You will need…
-1 teaspoon freshly ground black pepper
-1 tablespoon of honey
-8 ounces of fresh water
Directions
Place the pepper and honey in a mug and then cover with boiling water.
Give it stir to disperse the pepper flakes and melt in the honey. Steep
for 10 minutes, stir once more, and drink in its entirety. Repeat 1-2
times a day as needed to loosen mucous.
7. Ginger Peppermint Syrup
Here you get the soothing qualities of warming ginger, all wrapped up in a delicious easy to swallow cough syrup. Spicy ginger works as an expectorant, helping loosen and expel mucous from the lungs. It can also stop the painful tickle at the back of throat that can trigger a cough if the first place, if you are experiencing a dry cough. The peppermint will also help relieve the irritating tickle of a cough.
You will need…
-3 tablespoons of chopped ginger
-1 tablespoon of dried peppermint
-4 cups of water
-1 cup of honey
Directions
Chop the ginger and add it along with the peppermint to 4 cups of water.
Bring to a boil and then lower the heat so that the liquid simmer.
Simmer until the liquid has been reduced by half, than strain. Let it
cool slightly, and then stir in 1 cup of honey until it has been
dissolved completely. Bottle and take 1 tablespoon every few hours as
needed to ease your cough. Keep refrigerated for up to 3 weeks.
Cough Tips
-I cannot stress the importance of covering your tea while it steeps. Not only does it keep it piping hot, it traps all the steam and any of the volatile oils in the steam (and their benefits) in the cup for you to inhale when you uncover it.
