Using Herbal Remedies
Consider oil pulling. Oil pulling is an Ayurvedic remedy in which you swish oil in your mouth to remove harmful germs and bacteria from your mouth. Use organic, cold-pressed oil like vegetable, sesame, olive, or coconut oil. Take a spoonful of oil and swish it in your mouth for one minute to gain the benefits. If you can, try to swish the oil for 15-20 minutes. To make sure the oil absorbs and detoxifies as much bacteria as possible, aim to do this with an empty stomach. Spit it out and rinse your mouth with lukewarm water. These contain lipids that absorb toxins and pull them out of saliva. They also stop cavity-causing bacteria from sticking to the walls of your teeth. This is a natural moisturizer that also helps prevent dehydration in the throat and mouth, which can ease the symptoms of a cough.
Take elderberry extract. Elderberry is commonly used to treat coughs, sore throats and respiratory illnesses because of its anti-inflammatory and antiviral properties. It also stimulates the immune system. You can buy Elderberry extract as a syrup, lozenge or dietary capsule supplement at most nutrition or drug stores. Or, you can steep 3–5 grams (0.11–0.18 oz) of dried elderflower in a cup of boiling water for ten to fifteen minutes. Then, drink it as a herbal tea, up to 3 times per day. Consider the following precautions: It's better to take elderberry every 2 to 3 days, since prolonged use isn't recommended. Elderberry is a blood thinner and may not be recommended for people with low blood pressure. Do not use unripe or uncooked elderberries since they may be poisonous. Speak to your doctor before taking elderberry, since it may have some side effects for pregnant people, people with autoimmune disease, and people taking diabetic medication, laxatives, chemotherapy drugs, or immunosuppressants.
Use peppermint. You can buy peppermint in the form of lozenges, extracts used in dietary supplements, herbal teas, essential oils and a fresh herb. Don't forget that you can use the fresh leaves as a garnish or flavouring in everyday meals. You can also make and drink your own teak up to 3 times a day by steeping one tea bag (approx. 3-4 grams or 1 ½ teaspoon) of dried peppermint leaves in a cup of hot water (80–85°C). Peppermint contains menthol, which can help soothe sore throats and dry coughs. It's also a decongestant that can thin mucus and help break up phlegm. Don't use peppermint or menthol with infants. Also, don't take peppermint oil orally. Instead, it's usually used in aromatherapy or as a rub.
Use eucalyptus. You can buy eucalyptus as lozenges, cough syrups, and vapor baths at most drug stores to help soothe sore throats. Try applying topical eucalyptus ointments to your nose and chest to relieve congestion and loosen phlegm. It's generally safe for adults to apply eucalyptus to the skin. Or, you make eucalyptus tea to drink up to 3 times a day by steeping 2–4 grams (0.14 oz) of dried eucalyptus leaves in a cup of hot water for 10–15 minutes. Eucalyptus' active ingredient is a compound called cineole, which works as an expectorant to fight respiratory infections and alleviate coughs. Eucalyptus also has antioxidant properties that protect against free radicals, molecules that can damage and infect cells. You can also gargle eucalyptus water after meals to reduce bad breath and soothe your throat. Do this up to 3 or 4 times a day by steeping 2–4 grams (0.14 oz) of dried leaves in one cup warm water (40°C) for 5-10 minutes.
Eat honey. You've probably heard that tea sweetened with honey can help a sore throat, but eating pure honey can actually stop a cough. Eat 2 teaspoons of honey during a bad coughing spell or right before bed. Studies have shown that consuming honey before sleeping can actually improve sleep quality. Never give honey to a child under 12 months old. It can cause botulism, a type of food poisoning that is potentially life-threatening in small children.
Use ginger. Ginger can help you produce mucous and relieve coughing. You can steep fresh ginger in hot water to make a tea, chew on crystallized ginger, or add a few teaspoons of ground powdered ginger to 1 tablespoon (14.8 ml) of honey and eat it. Ginger can also calm an upset stomach or nausea you may also have. Repeat any of these treatments several times throughout the day to prevent coughing fits and ease symptoms.
Try thyme. Thyme is used to treat bronchitis and coughing. It's also gentle enough that it's safe for small children to use. For a great combination of remedies, make a honey-thyme tea. Steep 3 springs of fresh thyme and 2 tablespoons (29.6 ml) of honey in 1 cup of hot water for 10 minutes. Strain and drink to stop coughing. Never eat or drink thyme oil, which is toxic when taken orally. If you are currently taking blood-thinners, talk to your doctor before taking thyme, since it could increase the risk of bleeding.
Consider other natural herbs. While many home remedies have been backed up by studies showing their effectiveness at treating coughs, many still lack scientific support. You might give them a try, but understand that some may be more effective for you than others. These include traditional remedies that are commonly known for their helpful healing properties: Marshmallow (Althea officinalis) Slippery elm (Ulmus fulva) Licorice (Glycyrrhiza glabra) Mullein (Verbascum densiflorum) Sundew (Drosera spp.) Stinging nettle (Urtica dioica)
Improving Your Diet
Drink lots of water. Try to drink at least eight ounces of water every two hours. 2 liters (0.53 US gal) of water is the daily recommendation for the average adult. You can also supplement with glucose-free sports drinks that have electrolytes. If you drink caffeinated beverages, you should also drink 1 liter (0.26 US gal) of water for every cup (1 fluid oz.) of caffeine. Water helps ease congestion caused by colds, preventing postnasal drip that can irritate the throat, and keeps your throat from drying which can cause coughs. Not getting enough water can also lead to dehydration which can cause headaches, irritability, dizziness, irregular heartbeat and shortness of breath.
Avoid inflammatory foods. Certain foods can slow down your body's healing process, impair the immune system and increase inflammation. They may also cause gastroesophageal acid reflux, which can make your cough worse. Try to cut back on or avoid these foods: Refined carbohydrates such as white bread, pastries and donuts. Fried foods Sugar-sweetened beverages such as soda or energy drinks. Red meat such as veal, ham or steak and processed meats such as hot dogs. Margarine, shortening and lard.
Eat a Mediterranean diet. Some foods can help reduce inflammation to help ease a sore throat. If your cough is caused by stomach acid reflux, try eat more green vegetables, whole grains, nuts and oil. You may want to cut back on eating fruits with citric acid, since they may trigger gastroesophageal acid reflux which aggravates your throat. Switch to a Mediterranean diet. It mostly consists of foods that help reduce inflammation, like: Fruits (such as strawberries, cherries and oranges.) Nuts (like almonds and walnuts.) Green leafy vegetables (such as spinach or kale which are high in antioxidants.) Fatty fish (like salmon, mackerel, tuna and sardines.) Whole grains (such as brown rice, quinoa, millet, oatmeal and flax seed.) Olive or canola oil
Add more Vitamin C to your diet. If your cough is a symptom of a cold or viral infection, strengthen your immunity to help your body heal faster and avoid future risks of infection. Research has shown that vitamin C plays a vital role as an antioxidant and in promoting immune function, lowering the risk of various chronic diseases. You can take Vitamin C as a dietary supplement, or you can add vitamin-C rich foods to your diet. Good natural sources of vitamin C are: Sweet red or green peppers Citrus fruit such as oranges, pomelo, grapefruit, limes or non-concentrated citrus juices. Spinach, broccoli and Brussel sprouts Strawberries and raspberries Tomatoes
Take probiotics. Probiotics are microorganisms that are naturally found in your digestive system and certain foods. Studies have shown that they can help reduce the severity of cold or flu symptoms, like a cough, sore throat, and nasal congestion. They can also reduce the length of your recovery period. You can get probiotics from yogurt, certain types of milk, soy products and as dietary supplements. Talk with your doctor before taking probiotics if you have a weakened immune system or are currently taking immunosuppressant drugs. Probiotics also help boost the production of cells that fight infections and suppress stomach acid reflux.
Use oral coconut oil. Coconut oil has antibacterial and antiviral properties. 2 tablespoons (29.6 ml) of coconut oil, three times per day will often shorten a cold or flu to last only 1 to two days when otherwise it would have lasted 8 or 10 days.
Take zinc. Zinc is an essential trace mineral found in many foods you eat on a regular basis. It has antioxidant properties that help protect cells in the body from damage caused by bacteria and viruses, prevent future infection and strengthen the immune system. You can take a daily dose of 10 - 15 mg of zinc in a supplement, like zinc sulfate. Or you can get it from a healthy diet. The best dietary sources of zinc include: Oysters, shellfish, shrimp, crab Red meats Poultry Cheese Beans, sunflower seeds Pumpkin Tofu and miso Mushrooms Cooked greens
Making Lifestyle Changes
Get plenty of rest. Your body needs sleep to heal itself. Studies show that sleep deprivation can weaken the immune system, increase the production of stress hormones, put you at higher risk for chronic disease and lower life expectancy. If you suffer from sleep apnea or insomnia, talk to your doctor for possible treatments. If you have a cold or nasal congestion, try to lie on the side that is least congested to breathe comfortably and allow the mucus to drain. To get plenty of rest, you can also: Avoid caffeine, alcohol and sugary foods 4-6 hours before heading to bed. These can act as stimulants to keep you awake. Create a regular sleep schedule by going to bed early and waking up early to set your body's internal clock. This will make sure you get better quality and consistent sleep. If you can't fall asleep after 20 minutes, get out of bed, go to another room and do something relaxing until you are tired enough to sleep. Melatonin (1 to 3 mg) and/or 1 to 2 Valerian capsules may also be helpful to fall asleep. If you suffer from obstructive sleep apnea—frequently interrupted breathing during sleep— ask your doctor for treatment options. Your doctor may recommend surgery or CPAP. CPAP (continuous positive airway pressure) is a common therapy for sleep apnea which uses a small machine to supply constant and steady air pressure, a hose, and a mask or nose piece. Some CPAP devices come with a heated humidifier to help with a dry, stuffy nose.
Create a relaxing sleep environment. Make sure your room is well-ventilated, quiet, dark, cool environment (between 65 - 75 degrees). Use heavy curtains or an eye mask to block light, a powerful cue that tells the brain that it's time to wake up. Improve airflow and keep mucus flowing by propping your head up on a pillow. The pillow should support the natural curve of your neck and be comfortable. Place a firm pillow between your knees and pull your knees up slightly toward your chest if you sleep on your side. This will prevent your upper leg from pulling your spine out of alignment and reduce stress on your hips and lower back. Avoid sleeping on your stomach, since this can block breathing, promote acid reflux and cause stress. Avoid working or exercise 3–4 hours before going to bed. Physically and psychologically stressful activities can make the body to secrete the stress hormone cortisol. Cortisol may increase your alertness. In this context, it is interesting to note that melatonin counters the effects of cortisol. Try listening to relaxing music or doing some light reading a few hours before sleeping. Regular, moderate exercise, especially in the afternoon, can help deepen sleep.
Gargle salt water. Place ½ teaspoon of sea salt in a glass of distilled or sterilized warm (30-35ºC) water. Stir until it's dissolved. Gargle the water for 1–2 minutes, then spit it out instead of swallowing. If the salt irritates your mouth or throat, you can also use plain, distilled warm water for gargles. Repeat gargling every few hours. This helps to ease a sore throat and moisturizes your sinuses. This lets mucus drain and prevents postnasal drip that can trigger coughs.
Blow your nose properly. Experts recommended that you blow by holding a finger over one nostril and gently blowing the other into a tissue. Don't blow too forcefully since the pressure from blowing hard can impact your ears, giving you an earache on top of your cold. Be sure to blow gently, and only as often as necessary. Wash your hands each time you blow your nose, to avoid chances of other infections from bacteria or viruses. It's important to blow your nose while you have a cold. This can prevent postnasal drip, keep your sinuses clear, and prevent mucus from irritating your throat, which can easily trigger a cough.
Quit smoking. Smoking can cause respiratory illnesses, chronic coughing, and even stroke since it deprives the body of oxygen needed to circulate blood throughout your body. It's one of the leading causes of chronic coughing and bronchitis, also known as “smoker's cough”. Try to avoid secondhand smoke and other hazardous fumes if you have a cough or a sore throat. Avoid smoking especially when you have a headache or fever since smoking can weaken your immune system and prolong the condition. Ask your doctor about ways to reduce and quit smoking.
Practice mild to moderate exercise. Mild to moderate exercises such as walking or stretching boosts your immune system, reducing the recovery period and alleviating symptoms. Regular exercises also reduce the risk of infection over the long term. A daily 30–45-minute workout with moderate intensity exercises like brisk walking, jogging and swimming is recommended. If needed, talk with a physician. Try to avoid intensive training if you have a cold, fever or a headache. If intensive exercise is triggering your cough, along with symptoms such as wheezing, chest pain, and shortness of breath, you may have exercise-induced bronchoconstriction (EIB). This happens when the tubes that bring air into and out of your lungs narrow with exercise, causing symptoms of asthma. Some people with EIB do not otherwise have asthma, and people with allergies may also have trouble breathing during exercise. Talk to your physician or an immunologist to help develop a personalized fitness plan for your condition. Avoid cold, dry temperatures and changes in atmospheric pressure as these can trigger EIB.
Use a humidifier. Dry air can aggravate the symptoms of a cold, making it harder for mucus to drain and triggering coughs. Use a humidifier in your bedroom or living room to add moisture to the air, prevent dehydration, help clear your sinuses and soothe your throat. Aim for the right humidity. The air in your home should range from 30% to 55% humidity. The simplest way to measure humidity is with a gauge called a humidistat, which can be purchased from most hardware stores. If the humidity is too high, mold and dust mites may thrive, both of which are common causes of allergies. Mold also causes an unpleasant smell and can discolor surfaces. If the humidity falls too low, it may cause dry eyes, throat and sinus irritations. Both portable and central humidifiers must be cleaned thoroughly. Otherwise, they tend to become contaminated with mold and bacterial growth that may be blown through the house. Stop the humidifier and call your healthcare provider if you develop any respiratory symptoms that you feel are related to the use of a humidifier.
Get an indoor houseplant. For a natural humidifier, consider getting a houseplant. Plants can help regulate indoor humidity by releasing water vapour from their flowers, leaves, and stems. They also help clear the air of carbon dioxide and other pollutants such as benzene, formaldehyde and trichloroethylene. Good indoor plants include aloe vera, bamboo palm, weeping fig, Chinese evergreen, and various species of philodendron and dracaena.
Seeking Medical Care
Visit your doctor. While most coughs go away after a few weeks, some may be warning signs of an underlying condition or infection. Smokers may cough more frequently and should go see the doctor if a cough lasts longer than 3–4 weeks. You should go see your doctor with the first development of a cough if you experience: Sore throat High fever Whooping cough Postnasal drip, which feels like mucus running down your throat Coughing up blood - get emergency medical care immediately Coughing that interferes with your work and daily activities - get emergency medical care immediately You should especially go see your doctor if you have previously been diagnosed with allergies, asthma, bronchitis, heartburn, gastroesophageal reflux disease or are taking prescription medication, such as ACE inhibitors, for a heart condition. Coughing can aggravate these conditions.
See an otolaryngologist (ENT specialist). Your doctor may refer you to an ENT specialist, who can check your throat for signs of viral or bacterial infection, or if other underlying causes. An ENT specialist can also perform a nasal endoscopy using a fiber optic scope to look at your sinuses. The ENT specialist will look for nasal polyps and vocal cord polyps. The ENT specialist will also identify structural problems if you have a nasal infection, and may suggest an endoscopic sinus surgery. You should tell your doctor about any other respiratory conditions you may have.
Get a chest x-ray. Your doctor may recommend getting a 15-minute chest x-ray exam if you have symptoms like shortness of breath, chest pain, chronic cough, or fever. A chest x-ray is a painless, non-invasive test that creates pictures of the structures inside your chest, such as your heart, lungs, and blood vessels. Although a routine chest X-ray won't reveal the most common reasons for a cough, like postnasal drip, acid reflux or asthma, it may be used to check for lung cancer and pneumonia and other lung diseases. An X-ray of your sinuses may reveal evidence of a sinus infection. Let your doctor know if you're pregnant or may be pregnant. In general, you should avoid all x-ray tests during pregnancy.
Check for symptoms of whooping cough (pertussis). Whooping cough starts like the common cold with a runny nose or congestion, sneezing, a mild cough, fever and sleep apnea. After 1–2 weeks, severe coughing can begin. Whooping cough can cause violent and rapid coughing, over and over, until the air is gone from the lungs and you are forced to inhale with a loud "whooping" sound. You may even vomit. See your doctor immediately if you have a whooping cough. Many babies with whooping cough don't cough at all. Instead, it can cause them to stop breathing. Infants and children under 6 years get emergency medical care immediately.
Watch for signs of nasal or lung infection. If your doctor suspects chronic sinusitis, a nasal infection, or bronchitis, you may need imaging tests including an x-ray, computed tomography (CT) scan, or magnetic resonance imaging (MRI). Other common symptoms of nasal infection include: Fever and headache. If you have a high fever or a severe headache, you should seek medical care immediately. Pressure in the forehead, temples, cheeks, nose, jaw, teeth, behind the eyes or at the top of the head. Facial tenderness or swelling, usually around the eyes or cheeks. Shortness of breath or wheezing breath Squeezing or tightness in the chest that causes pain Nasal stuffiness, loss of smell, nasal discharge (usually yellowish green), or post-nasal drip, the sensation of fluid dripping down the back of the throat, particularly at night or when lying down. Rare complications associated with chronic sinusitis can include blood clots, abscesses, meningitis, orbital cellulitis which causes inflammation around the eyes, and osteomyelitis, an infection that spreads to the bones in the face.
Watch for severe symptoms of a cold. If you have severe symptoms of a cold or flu or have been previously diagnosed with any respiratory disease, you should get professional care immediately. These symptoms include: Cough with green or yellowish phlegm A fever of 104ºF or more. Ear or nasal infection Nasal discharge Skin rashes Breathlessness due to asthma or another respiratory problem.
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