For decades, the conventional way of managing a low-grade cough has been to take a medicated cough syrup. Whether obtained through a doctor’s prescription or purchased over the counter (OTC), cough syrups can contain potentially habit-forming ingredients that come with strong contraindications for many individuals.
Prescription cough syrups may contain the opiate narcotic codeine, known for its potential for abuse, while OTC cough medicines often use dextromethorphan (DXM) or promethazine as active ingredients, both potentially addictive sedative drugs.
Medicated cough syrups must carry warnings to minors and pregnant or breastfeeding women. In addition, cough syrup labels warn of the dangers of overdose, which can require urgent medical attention.
1. Ginger
Ginger root is a traditional medicinal herb that has been widely researched in modern times for treating more than 240 diseases. With natural antibacterial and anti-inflammatory properties, ginger is known for its ability to soothe nausea. It is also widely used in tribal herbal therapies for treatment of severe cough and cold symptoms.There are many natural benefits of ginger: it flushes toxins from the body, improves the immune system and boosts energy with more than a dozen vitamins and trace minerals. Research into asthma cures found that ginger “significantly attenuated airway resistance,” illustrating why upping your ginger intake may help you breathe easier.
2. Moisture
Symptoms of a dry cough can onset when the weather turns cold and indoor heaters kick on, reducing humidity in the air. Coughs can be precipitated by this drier air as well as by trapped indoor dust particles causing irritation to the lungs.- Use a humidifier. There are many sizes and styles of misters and humidifiers for the home, and it’s particularly useful to use one by your bed while you sleep. Moisture helps to open sinuses, allowing you to breathe easier while you rest.
- Gargle with salt water. A dry, red throat will be much relieved after a soak with mild salt water. Stir between 1/4 and 1/2 teaspoon of natural mineral salt into warm, purified water. Gargle gently for up to 30 seconds and spit. Repeat two to three times in a session.
- Steam bath. Place your head over a steaming bowl of water with a towel covering your head and trapping the steam inside. Inhale deeply for five or six breaths. Uncover your head and sit quietly, breathing normally for a minute or so. Repeat until the water cools down. You can add a few drops of therapeutic essential oils to the water for added support.
3. Thyme
Besides being a fragrant addition to many kitchen recipes, thyme is a potent aromatic herb that has many useful healing properties. Antimicrobial, antibacterial and antifungal, thyme has been studied as a therapeutic substance for more than 70 diseases, including bronchitis and asthma.Thyme is considered a superhero in the world of gut health, but it’s thyme’s antispasmodic effects that make it useful as a cough suppressant. Studies show that treatment with thyme extract is more effective than placebo at reducing coughing fits due to bronchitis.
4. Honey
Honey is an ancient healing panacea that is also one of nature’s most perfect foods. When in its raw state, honey has high nutritional value and immense health benefits. Great for feeding beneficial bacteria as well as killing bad bacteria, honey is not only delicious, it’s full of amazing healing properties. And there’s a good chance you have some in your pantry right now.During cough and flu season, honey is particularly useful to have around. In a double-blind controlled trial, a paste made of honey and coffee was more effective than steroids at treating persistent post-infectious cough, a cough that remains for weeks or months after a cold or upper respiratory infection.
In this study, honey out-performed prednisolone, a common cough prescription, and guaifenesin, the active ingredient in many cough syrup formulas such as Mucinex, Wal-Tussin and Geri-Tussin, among other brands.
If you’re all-in on honey, simply dissolve 1 to 2 tablespoons in hot (but not boiling) water and add your herbs and spices of choice. Coffee, tea and other fresh or dried herbs such as ginger, mint or chamomile can boost honey’s healing effects, not to mention the taste. Don’t forget a squeeze of lemon juice for a boost of vitamin C and extra anti-inflammatory effects.
5. Neti Pot
A neti pot is another useful tool from the traditional medicine cabinet. A neti pot refers to a specific type of container used to cleanse the sinus passages with warm saline solution. Popular in the Far East, the tradition of the neti pot has not been widely adopted in the U.S., although rising rates of seasonal allergy and the resultant irritated nose and throat may encourage more people to try this gentle, hygienic practice.Neti pots can be purchased online and at most local pharmacies and they generally come with saline packs to add to distilled water (it’s important not to use tap water due to potentially dangerous contaminants). You can also make your own saline solution using around 16 ounces of water to 1 teaspoon of mineral salt.
6. Marshmallow Root
Marshmallow root, which comes from the plant Althaea officinalis, is a lesser known medicinal herb that has a lot of beneficial uses. Both the root and leaf of this perennial herb are used by traditional healers and herbalists to treat wounds and reduce infection, thanks to potent antibacterial properties.When marshmallow root is processed, a thick, gummy substance called mucilage exudes from the plant, which, when mixed with water, creates a slick gel that has been used for centuries to coat the throat, stomach and skin to soothe irritation.
This sticky gum is also used in, you guessed it -- marshmallows. At least, that’s how they were made before modern manufacturers substituted gelatin and other less wholesome substances.
7. Turmeric
One of the most therapeutic herbs available today is the golden-orange powdered spice turmeric. Explored for uses in treating more than 850 disease conditions, turmeric and its active ingredient, curcumin, are natural medicine’s golden child.Besides taking turmeric or curcumin in supplement form, you can prepare a therapeutic beverage called golden milk that’s as delicious as it is soothing for dry, scratchy throats. Simply warm your milk of choice until it’s just below boiling and add a heaping tablespoon of turmeric and honey.
8. Eucalyptus
Known for its nose-clearing smell, eucalyptus is revered for its ability to soothe irritated sinuses and ease the lungs. Researched for healing properties such as the ability to reduce inflammation and pain, eucalyptus’s antibacterial properties may be one reason it’s used to treat upper respiratory infections.A 2011 study tested a throat spray made with aromatic essential oils from five plants, including two types of eucalyptus. Results demonstrated that the eucalyptus spray brought about significant and immediate improvement in symptoms of upper respiratory ailment, including sore throat, hoarseness and cough.
9. Bromelain
Pineapple is an enzyme-rich tropical fruit with amazing healing properties, many of which are attributed to bromelain, a protein-digesting enzyme found in high concentration in pineapples. Extracts of bromelain are available in supplement form and may be highly effective at relieving a dry cough.A potent anti-inflammatory, bromelain was shown to produce beneficial effects on asthma in mice in multiple studies. It was also used to good effect in a trial on children with acute sinusitis, with participants receiving bromelain experiencing a “statistically significant” faster rate of recovery from symptoms.
10. Spiced Tea
Chai tea has become a popular drink in recent years, something that comes as no surprise to Ayurvedic medicine practitioners. Tea spiced with aromatic herbs and sweetened with honey is a traditional cough and sore throat remedy in India, and it’s a relaxing and delicious way to get relief and comfort no matter where you are.- Cloves
- Cinnamon
- Cardamom
- Black pepper
- Ginger
