12 Natural Remedies to Relieve Your Persistent Cough

Dealing with a stubborn cough can be uncomfortable, especially when it disrupts your daily routine. While a cough may be caused by a number of factors like allergies, infections, or acid reflux, there are several natural remedies that could help ease the symptoms. In this article, we will explore 12 effective and time-tested remedies that may help you find relief from your cough.

However, it’s important to note that the effectiveness of these remedies can vary from person to person, and some have limited scientific backing. Always consult a healthcare provider before trying new remedies, especially if you’re on medication or dealing with chronic conditions.

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1. Honey: Nature’s Cough Suppressant

Honey is often touted as one of the best natural cough remedies. Studies suggest that honey can help soothe the throat, reduce coughing, and even prevent the need for antibiotics. A 2021 study compared honey to a common over-the-counter cough suppressant, dextromethorphan, and found that honey worked just as effectively, if not better, at suppressing coughs.

How to use:
Take a spoonful of honey directly or mix it into hot tea or warm water.

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2. Ginger: A Powerful Anti-Inflammatory

Ginger has long been used to treat a variety of ailments, including coughs. Its anti-inflammatory properties help soothe irritated airways, making it especially beneficial for a dry cough or asthma-related coughs. Ginger also helps relieve nausea and pain, making it a versatile remedy.

How to use:
Add fresh ginger to tea, or chew on small slices of ginger to relieve coughing. Be mindful, though, as ginger may cause heartburn in some individuals.

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3. Warm Fluids: Hydration for Relief

Warm fluids like tea, broths, and warm water are incredibly soothing for a sore throat and cough. A 2008 study found that drinking hot beverages helps alleviate not only cough symptoms but also other cold and flu symptoms, such as a runny nose and fatigue.

What to drink:
Try herbal teas, warm water with lemon, or clear broths for relief.

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4. Steam: Soothing for Mucus Coughs

Steam is one of the oldest tricks in the book to relieve a cough that produces mucus. A hot shower or a steam bowl can help loosen the mucus in your chest, making it easier to expel.

How to use:
Take a hot shower or create a steam bowl by inhaling steam from a bowl of hot water, with optional essential oils like eucalyptus.

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5. Marshmallow Root: Nature’s Mucilage

Marshmallow root contains a thick, gel-like substance called mucilage, which can coat the throat and provide relief from irritation caused by coughing. Studies have shown it to be effective in easing coughs associated with colds and respiratory infections.

How to use:
Make marshmallow root tea by adding the dried herb to hot water and letting it steep for a few minutes.

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6. Saltwater Gargle: A Time-Tested Solution

Gargling with saltwater is a simple yet effective way to soothe your throat and break up mucus. Though not effective in killing viruses, it helps to loosen mucus and ease the discomfort caused by coughing.

How to use:
Mix half a teaspoon of salt into a glass of warm water and gargle several times a day.

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7. Bromelain: A Pineapple Enzyme

Bromelain, an enzyme found in pineapples, has anti-inflammatory and mucolytic properties, meaning it helps break down mucus. Drinking pineapple juice daily may help relieve a cough, but supplements may provide more concentrated doses of bromelain.

How to use:
Drink fresh pineapple juice or take bromelain supplements, but consult a doctor first.

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8. Thyme: Herbal Relief for Coughs

Thyme is an herb that has both medicinal and culinary uses. Studies show thyme can help reduce coughing, bronchitis, and throat irritation. It’s believed that thyme’s medicinal compounds help relax the muscles of the airway.

How to use:
Look for over-the-counter cough syrups containing thyme or brew thyme tea to soothe your throat.

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9. Dietary Changes for Acid Reflux-Related Coughs

Acid reflux is a common culprit behind a persistent cough. Certain foods can trigger reflux, causing irritation and coughing. Avoiding common reflux triggers can be an important step in managing a reflux-induced cough.

Foods to avoid:
Cut back on spicy foods, citrus, alcohol, chocolate, and caffeine to reduce acid reflux symptoms.

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10. Slippery Elm: An Herbal Soother

Slippery elm, like marshmallow root, contains mucilage that coats and soothes the throat, offering relief from coughing. Native Americans have used this herb for centuries as a remedy for throat irritation and digestive issues.

How to use:
Make slippery elm tea by steeping 1 teaspoon of dried slippery elm bark in hot water.

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11. N-acetylcysteine (NAC): Mucus-Reducing Supplement

NAC is an amino acid supplement that may help reduce mucus and alleviate a wet cough. It has been shown to be especially effective in individuals with chronic bronchitis or long-term mucus buildup in the airways.

How to use:
Consult a doctor to see if NAC is suitable for you and to determine the correct dosage.

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12. Probiotics: Immune Support for Coughs

While probiotics don’t directly treat a cough, they can support your immune system by promoting a healthy gut microbiome. A healthy immune system can help fight off the infections that may cause your cough.

How to use:
Incorporate probiotic-rich foods like yogurt, kimchi, and sauerkraut into your diet, or take a probiotic supplement.

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Tips to Prevent Future Coughs

While it’s not always possible to avoid getting a cold or respiratory infection, there are steps you can take to reduce your risk of developing a cough. Regular handwashing, staying hydrated, and avoiding close contact with sick individuals are all great preventive measures.

If you do catch a cold, try to reduce your exposure to irritants, such as tobacco smoke and dry air, and drink plenty of fluids to keep your throat moist and soothe your cough.

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When to See a Doctor

While many of these natural remedies can be effective, it’s important to consult a doctor if you experience any of the following:

• Fever higher than 102°F or lasting longer than 3 days
• Difficulty breathing
• Blood in the cough or phlegm
• Chronic coughing that doesn’t improve

If you’re unsure of the cause of your cough, or if it persists for weeks, a healthcare provider can help identify the root cause and suggest appropriate treatments.

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Final Thoughts

Natural remedies can offer effective relief for many types of coughs, particularly those caused by colds, respiratory infections, or mild allergies. From honey and ginger to herbal teas and steam, these treatments can provide soothing comfort. However, always consult your doctor before trying new remedies, especially if you have underlying health conditions or take prescription medications.