10 Proven Natural Remedies to Soothe Your Cough
During any season, it’s easy to catch a cold or flu, depending on the condition of your immune system. Sore throats, persistent coughing, and other disruptive symptoms can mess up your daily routine and make it difficult to get a good night’s sleep.
But don’t worry — there are plenty of natural remedies you can try at home to help relieve your cough and congestion. Here, we'll explore 10 of them to speed up your recovery and get you back on your feet.
1. Relax With a Hot Shower
A hot shower or bath can quickly ease cold symptoms. The steam helps to break up mucus and soothe irritated airways, making breathing easier. It also moisturizes your throat and nasal passages, reducing the scratchiness that triggers coughing.
Additionally, the warmth promotes blood circulation and offers a relaxing comfort when you’re battling a cold or flu.
2. Enjoy a Warm Cup of Tea
A warm cup of tea can be comforting when you're under the weather. The steam from a hot drink helps to soothe your respiratory passages and ease the irritated muscles in your throat that cause coughing.
Enhance the benefits by adding ingredients like ginger, lemon, and peppermint to your tea — all known for their therapeutic properties.
Incorporating tea time into your evening routine (just make sure it's caffeine-free) can also promote relaxation and prepare you for a good night's sleep.
3. Elevate Your Head with Pillows
Propping up your pillows at nighttime is a simple trick to reduce coughing. Elevating your upper body helps prevent mucus and post-nasal drip from accumulating in your throat, which can trigger coughing.
This position also promotes better airflow and breathing throughout the night, allowing you to sleep more soundly without frequent coughing fits.
4. Soothe Your Throat With Salt Water
A saltwater gargle is an easy and effective remedy for cold and flu symptoms. Simply mix a teaspoon of salt into a cup of warm water and gargle for a few seconds before spitting it out.
This saline solution soothes irritation, reduces inflammation in the throat, kills bacteria, and breaks up mucus, helping you recover faster from congestion and respiratory symptoms.
5. Drink Lots Of Water
Drinking plenty of water is one of the simplest and most effective ways to support your body’s defenses against illness. Hydration soothes a scratchy cough, loosens mucus in the throat, and delivers essential nutrients to your immune system.
Staying well-hydrated can also boost your energy levels, keeping you in good spirits as you fight off a cold or flu.
6. Stay Hydrated With a Humidifier
Staying hydrated isn’t limited to drinking water; it also involves maintaining moisture in the air. Dry indoor air can irritate your throat and nasal passages, worsening cold and flu symptoms.
A humidifier adds moisture to the air, soothing irritated airways, loosening nasal congestion, and reducing coughing. It also creates a more comfortable environment, promoting better sleep for recovery.
7. Try a Cup of Chicken Soup
Chicken soup is a classic remedy for the common cold, beloved for its comforting flavor and healing properties.
The broth contains N-acetyl cysteine, a natural amino acid with powerful antioxidant properties that strengthen immunity. The warmth of the soup also soothes and moisturizes an irritated throat.
As a bonus, adding herbs like thyme and turmeric can further enhance its cold-relieving benefits.
8. Use Honey, Ginger, and Lemon in Recipes
Honey, ginger, and lemon are powerful natural ingredients you can easily incorporate into your diet.
- Honey: Known for its antioxidant properties, honey can reduce mucus production and coughing with just a single dose.
- Lemon: Rich in Vitamin C and other immune-boosting nutrients like potassium and Vitamin B, it pairs perfectly with honey.
- Ginger: Famous for its anti-inflammatory benefits, ginger offers significant relief from cold and flu symptoms.
These everyday ingredients, used together or separately, can provide natural relief for a persistent cough.
9. Strengthen Your Body With Probiotics
Probiotics may not directly suppress your cough, but they play a crucial role in balancing gut bacteria, boosting your immune system, and speeding up recovery.
Research has shown that probiotics can be effective in preventing and treating respiratory infections. You can find beneficial probiotics in foods like yogurt, miso soup, kombucha tea, and cottage cheese, which help maintain your health throughout the winter season.
10. Prioritize a Good Night’s Sleep
Never underestimate the power of a good night’s sleep. Quality rest allows your body to recover and fight off infections more effectively.
Sleep is crucial when battling a cold or flu as it boosts your immune system and accelerates healing. Ensure you get plenty of rest in a comfortable environment to wake up feeling healthy and refreshed.
By incorporating these natural remedies into your routine, you can effectively alleviate cough and congestion, speeding up your recovery and helping you feel better sooner.