Coughing can be a frustrating and disruptive experience, especially when it lingers for days or weeks. Whether it’s caused by a common cold, allergies, or other respiratory issues, finding relief is essential for regaining comfort and peace of mind. While over-the-counter medications can help, there are several natural remedies you can try to ease a cough without the need for harsh chemicals. From soothing warm liquids to herbal treatments, there are many effective ways to address your cough naturally.
Explore 16 natural methods that can help stop coughing and support your body’s healing process.
1. Drink Warm Liquids
Drinking warm liquids like herbal teas, warm water with lemon, or broths can help soothe your throat and reduce irritation that may be causing the cough. Warm fluids also loosen mucus, making it easier to expel. Herbal teas such as chamomile, ginger, or licorice root have anti-inflammatory properties that can help calm the throat, while staying hydrated prevents dryness that might worsen coughing.
Drinking warm liquids also encourages relaxation and helps to keep your throat moist, providing relief from the discomfort caused by constant coughing. Avoid beverages that contain caffeine or alcohol, as they can lead to dehydration, which can aggravate coughing.
2. Use Honey
Honey is known for its soothing properties and has been used for centuries as a natural remedy for coughs. It coats the throat, creating a barrier that helps reduce irritation. Studies have shown that honey, particularly raw honey, can be as effective as some over-the-counter cough medicines, especially when used before bed to reduce nighttime coughing.
A teaspoon of honey can be taken on its own or mixed into warm water or tea. It also has antimicrobial properties, which can help combat underlying infections causing the cough. Just be cautious if giving honey to children under 1 year of age, as it may pose a risk for botulism.
3. Gargle Salt Water
Gargling with warm salt water is an age-old remedy for soothing a sore throat and reducing coughs. The salt helps reduce inflammation and draw out excess fluid from the tissues in your throat, which can alleviate the irritation causing the cough. It also has mild antibacterial properties that can help fight off infections.
To use this remedy, mix about half a teaspoon of salt in a glass of warm water. Gargle several times a day, especially before bed, to keep your throat hydrated and reduce coughing. This simple yet effective solution is especially useful for a dry or scratchy throat.
4. Inhale Steam
Inhaling steam is a quick way to soothe the throat and reduce coughing, especially if your cough is caused by congestion or dryness. The steam helps loosen mucus in the airways, making it easier to clear your throat. It also moistens the throat, reducing irritation and dryness that can trigger coughing.
You can inhale steam by taking a hot shower, using a humidifier, or holding your head over a bowl of hot water with a towel over your head to trap the steam. Adding a few drops of essential oils like eucalyptus or peppermint can provide additional relief by opening up airways and easing breathing.
5. Stay Hydrated
Staying hydrated is crucial when you’re dealing with a persistent cough. Drinking plenty of fluids helps keep the throat moist, reducing the irritation that can lead to coughing. Hydration also helps thin mucus, making it easier to clear from your throat and respiratory system.
Water, herbal teas, and broths are excellent choices for hydration. Avoid sugary drinks, as they may worsen inflammation. Drinking fluids regularly throughout the day helps maintain throat moisture and can prevent the dryness that exacerbates a cough.
6. Use Ginger
Ginger has been used for centuries for its medicinal properties, particularly its ability to reduce inflammation and fight infections. It contains compounds like gingerol, which have anti-inflammatory and antioxidant effects that help soothe a sore throat and reduce coughing. Ginger also acts as a natural expectorant, helping to loosen mucus.
You can consume ginger by making a fresh ginger tea or adding grated ginger to warm water. Alternatively, ginger candies or capsules can also provide relief. Adding honey or lemon to your ginger tea can enhance its soothing effects and taste.
7. Try Peppermint
Peppermint is another herb known for its calming effects on the throat. The menthol in peppermint acts as a natural decongestant, helping to break down mucus and soothe the throat. It also has a cooling effect that can reduce the irritation that triggers coughing.
Peppermint tea or sucking on peppermint lozenges are effective ways to benefit from this herb. You can also use peppermint essential oil in a steam inhalation to ease breathing and clear airways. Just be sure not to apply the oil directly to your skin without dilution, as it can be potent.
8. Use Lemon
Lemon is rich in vitamin C, which helps boost your immune system and fight off infections that might be causing your cough. It also has an astringent quality that can help tighten the tissues in your throat, reducing irritation and soothing a dry cough.
A simple way to use lemon for coughing is to mix fresh lemon juice with warm water and honey. This combination helps hydrate the throat, while honey provides a protective coating. You can drink this mixture several times a day for effective relief.
9. Drink Turmeric Milk
Turmeric is a powerful anti-inflammatory and antimicrobial spice, making it an excellent natural remedy for coughing. When mixed with milk, turmeric forms a soothing drink that can help reduce inflammation in the throat and ease coughing. The active compound in turmeric, curcumin, provides the majority of these therapeutic effects.
To make turmeric milk, simply mix half a teaspoon of turmeric powder into warm milk. Drinking this before bed may help reduce nighttime coughing and promote restful sleep. If you’re lactose intolerant, you can use plant-based milk alternatives like almond or oat milk.
10. Apply Eucalyptus Oil
Eucalyptus oil is known for its ability to clear congestion and ease coughing. It contains compounds like eucalyptol, which act as natural decongestants by helping to open airways and reduce inflammation in the respiratory system. Eucalyptus oil is also an effective antimicrobial, making it helpful for treating infections that may be causing your cough.
To use eucalyptus oil, add a few drops to a bowl of hot water and inhale the steam. Alternatively, you can dilute eucalyptus oil with a carrier oil (such as coconut or olive oil) and apply it to your chest or back to help with breathing and reduce coughing.
11. Drink Apple Cider Vinegar
Apple cider vinegar has natural antibacterial and antifungal properties that can help soothe a sore throat and reduce coughing. It helps balance the pH level in the body, making it harder for bacteria to thrive. Apple cider vinegar can also break down mucus, making it easier to expel.
To use apple cider vinegar for a cough, mix one tablespoon of vinegar with a glass of warm water and drink it once or twice a day. You can also add honey to the mixture for added soothing effects. However, be cautious if you have sensitive stomach issues, as the acidity of apple cider vinegar can sometimes irritate the digestive system.
12. Use Marshmallow Root
Marshmallow root contains mucilage, a gelatinous substance that coats and soothes irritated tissues in the throat. It’s a traditional remedy for sore throats and coughs due to its ability to provide relief from dryness and irritation. Marshmallow root helps form a protective layer in the throat, reducing the urge to cough.
To use marshmallow root, you can brew it into a tea by adding dried marshmallow root to hot water. Alternatively, marshmallow root supplements or lozenges are available if you prefer a more convenient option.
13. Try Warm Broth
Warm broths, particularly chicken broth, are another excellent way to soothe a sore throat and reduce coughing. The warmth helps hydrate and lubricate the throat, while the steam may help clear congestion. Broths are also rich in nutrients and easy to digest, making them a comforting option when you’re unwell.
Sipping on a warm, homemade or store-bought broth can provide immediate relief and also support your body with essential vitamins and minerals as it fights off an infection. Avoid broths with high sodium content, as they may lead to dehydration.
14. Elevate Your Head
If your cough is worse at night, elevating your head while you sleep can help reduce the severity. Lying flat can cause mucus to collect in the throat, which may trigger coughing. By propping your head up with extra pillows, you can allow gravity to help keep mucus from settling in your throat and reducing coughing.
In addition, sleeping in a slightly elevated position can reduce acid reflux, which may contribute to coughing in some individuals. Ensure that the position is comfortable and does not strain your neck.
15. Avoid Irritants
Avoiding environmental irritants is key in stopping a cough, especially if it’s caused by allergies or respiratory sensitivity. Smoke, dust, pollen, strong fragrances, and cleaning chemicals can all trigger coughing and worsen symptoms. It’s important to identify and limit exposure to any potential irritants.
If possible, stay indoors during high pollen seasons or when air quality is poor. Consider using an air purifier to filter out allergens and pollutants from your home, and make sure to keep your living space clean and free of dust. Additionally, avoid smoking or exposure to secondhand smoke.
16. Maintain a Regular Sleep Schedule
A regular sleep schedule plays a crucial role in overall health and can help prevent or reduce coughing, particularly if your cough is linked to conditions like allergies or respiratory issues. Consistent, quality sleep strengthens your immune system, helping your body fight off infections that may cause coughing. Adequate rest also allows your body to repair and heal more efficiently, which can speed up recovery from any underlying illnesses.
When you maintain a steady sleep routine, you also promote better airway function and reduce the risk of nighttime coughing caused by issues like post-nasal drip or acid reflux. Try to go to bed and wake up at the same time each day, even on weekends, to regulate your body’s internal clock. Creating a calming bedtime environment, limiting screen time, and avoiding caffeine or heavy meals before bed can further improve your sleep quality, helping reduce coughing and improving overall well-being.