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7 NATURAL COUGH REMEDIES FOR PERSISTENT & DRY COUGHS

Its never a fun situation when you have a persistent cough. You dont want to be that person in a
quiet room during a lecture that cant stop breaking the silence with your hacking, or that person
at the restaurant that makes people fling themselves over their plates to protect their food while
you cough away. Or that person on the plane that everyone throws disgusted looks at.
Coughs are just terribly uncomfortable all around, both physically and otherwise.
There are two primary types of coughs, dry and productive. A productive cough is one in which
you are coughing up phlegm or mucous-this is not a cough that should be suppressed, as your
body needs to rid itself of the gunk thats in your chest/lungs. While it shouldnt be suppressed,
some of these remedies will address a productive cough by including an expectorant, or
something that loosens mucous and makes it easier for the body to get rid of.
A dry, hacking, cough is another story. This is one we do want to stop.
It can be caused by allergies, dry air, a random tickle at the back of your throat that wont go
away, the aftermath of a cold, being in a dusty environment, etc. etc. For these we turn to
demulcents, ingredients that soothe irritated mucous membranes and remove the irritant
triggering the cough. Studies conducted in 2004 found that the main ingredients in cough syrup
(dextromethorphan and diphenhydramine) have the same effectiveness in treating coughs as a
placebo ingredient. Instead of turning to chemical solutions for every minor ailment, try some
home remedies instead. They are not only better for you, but they taste a whole lot better than
most cough syrup too!
1. A Spoonful of Honey
Studies, such as one conducted at Penn State College of Medicine, have found that honey can
work more efficiently to calm a cough than over-the-counter drugs. It is a rich demulcent, with a
high viscosity and stickiness that does an incredible job of coating and soothing those irritated
mucous membranes. Thanks to an enzyme added by bees when they harvest honey, it also has
antibacterial properties as well, which may help shorten how long you have the cough if it is due
to bacterial illness.
Note: This is an excellent alternative remedy for both kids and adults, but should never be given
to children under the age of 2 years due to the risk of botulism.
You will need
-1 tablespoon of organic, raw, honey
Directions
Take 1 tablespoon of honey 1-3 times daily as needed to control coughing. Take immediately
before bed if cough is disrupting your sleep. For children, you can adjust the dosing to 1 teaspoon
up to one tablespoon.
2. Licorice Root Tea
Licorice root is both an expectorant and demulcent, simultaneously soothing your airways while
loosening and thinning mucous, easing congestion. It can also ease any inflammation that may be
irritating your throat. Its main constituent, glycyrrhizin, is responsible for most of its effects. 3050 times sweeter than sucrose (table sugar), it inhibits an enzyme 11beta-hydroxysteroid
dehydrogenase (how would like you to write that on a name tag?) This enzyme regulates access
of glucocorticoid (a steroid hormone) to steroid receptors, ultimately slowing the conversion of
cortisol to cortisone. This increases the effect of cortisol and reducing inflammation. If you are on
steroids, or have any problems with your kidneys, it is best to steer clear of licorice root.
You will need
-2 tablespoons of dried licorice root
-8 ounces of fresh water
Directions
Bring water to a boil and place the licorice root in a mug. Cover with water and steep for 10-15
minutes. Drink the entire cup up to 2 times daily.

3. Gargle Salt Water

Also a popular remedy for sore throats, salt water can ease the discomfort caused by a cough the
same way it helps a sore throat-through osmosis. When the concentration of salt is higher outside
of the cells in your mucous membranes, water flows out of the cells to balance everything out.
When water leaves the cells, swelling goes down, and discomfort is decreased.
If you have a cough that happens to come along with inflamed tissue, this is a good route to take.
It can also help dislodge any phlegm thats hanging out and allow you to expel it easily.
You will need
-1 teaspoon of salt
-8 ounces of warm water
Directions
Stir salt into water until it is thoroughly dissolved. Gargle for 15 seconds, spit, and repeat with the
remaining water. Rinse with plain water afterwards.
4. Steam, Steam, Steam!
I cant say how underrated steam is when it comes to anything dealing with a cough, cold, or
congestion. Not only does the steam quite literally loosen mucous and phlegm, almost
immediately, but you can add numerous essential oils that will impart wonderful healing benefits.
These benefits (anti-viral, anti-bacterial, anti-inflammatory etc.) do become airborne, so you
inhale them while you breathe in the steam. For this particular blend Ive included both tea tree oil
and eucalyptus oil, which can help soothe and open your airways as well as help fight off bacteria
or a virus.
You will need
-3 drops of tea tree oil
-1-2 drops of eucalyptus oil
-A bowl of water
-A soft, clean, towel
Directions
Bring enough water to a boil to halfway fill a medium size-heat proof bowl. Pour the water into it,
let it cool slightly for 30-60 seconds, and add the essential oils, giving it a quick stir to release the
vapors. Lean over the bowl and get as close as you can while still being comfortable.
Remember that steam can seriously burn! Use the towel to cover your head like a tent, trapping
the steam, and breathe deeply. Ideally, do this for 5-10 minutes 2-3 times a day.

5. Tea Thyme
Thyme has been used for centuries, and was even used during one of the most devastating
pandemics to take place in human history. The Black Death was a plague that peaked in Europe
from 1346-1353. During that time, and in other incidents of the plague thereafter, townspeople
would gather to burn large bundles of thyme to ward off the disease, or carry pockets of thyme on
them. Indeed, thyme does have anti-microbial properties, but were not warding off any plague
here-just your cough. Thyme relaxes the muscles of the trachea and bronchi, and also opens up
airways. The result is less coughing, and increased comfort.
You will need
-a handful of fresh thyme sprigs OR 2 tablespoons dried thyme
-8 ounces of fresh water
-Honey or lemon (optional)
Directions
Lightly bruise the thyme, e.g. with a mortar and pestle, and then place in a mug.
Cover with 8 ounces of boiling water, cover, and let it steep for 10-15 minutes. Add some lemon or
honey to taste, and drink the whole thing. Repeat 2-3 times daily as needed. Its absolutely
delightful just before bedtime (unless you arent a fan of thyme. But drink some anyway.)

6. Pepper & Honey

Black pepper is the worlds most traded spice, but most of its use is limited to the culinary world.
What people dont know is that it can make a great remedy for coughs that are accompanied by a
lot of mucous or chest congestion. If youve accidently leaned too close to black pepper while its
being grinded, you know it can make you cough or tickle your nose. This may not be fun on a
regular basis, but its a plus if you need to expel all the nasty stuff thats gunking up your lungs.
The honey adds its antibacterial properties, and it makes it so the pepper isnt too irritating.
You can make black pepper syrup with honey, or a tea, as below. If possible, use freshly ground
black pepper, as the pre-ground pepper simply seems to lose some of its punch.
You will need
-1 teaspoon freshly ground black pepper
-1 tablespoon of honey
-8 ounces of fresh water
Directions
Place the pepper and honey in a mug and then cover with boiling water.
Give it stir to disperse the pepper flakes and melt in the honey. Steep for 10 minutes, stir once
more, and drink in its entirety. Repeat 1-2 times a day as needed to loosen mucous.

7. Ginger Peppermint Syrup

Here you get the soothing qualities of warming ginger, all wrapped up in a delicious easy to
swallow cough syrup. Spicy ginger works as an expectorant, helping loosen and expel mucous
from the lungs. It can also stop the painful tickle at the back of throat that can trigger a cough if
the first place, if you are experiencing a dry cough. The peppermint will also help relieve the
irritating tickle of a cough.
You will need
-3 tablespoons of chopped ginger
-1 tablespoon of dried peppermint
-4 cups of water
-1 cup of honey
Directions
Chop the ginger and add it along with the peppermint to 4 cups of water. Bring to a boil and then
lower the heat so that the liquid simmer. Simmer until the liquid has been reduced by half, than
strain. Let it cool slightly, and then stir in 1 cup of honey until it has been dissolved completely.
Bottle and take 1 tablespoon every few hours as needed to ease your cough.
Keep refrigerated for up to 3 weeks.
Cough Tips
-I cannot stress the importance of covering your tea while it steeps. Not only does it keep it piping
hot, it traps all the steam and any of the volatile oils in the steam (and their benefits) in the cup
for you to inhale when you uncover it.
You may also like our natural expectorant and decongestant
http://everydayroots.com/natural-decongestant

NATURAL DESCONGESTANTS
Ingredients: Cayenne pepper, honey, lemon juice, ginger, apple cider vinegar.
Decongestant: Thins out mucous, making it less likely youll get a really stuffed up nose/reduces
mucous production.
Expectorant: It helps expel the mucous by loosening it up and making it easier to cough up.
Why the ingredients? Cayenne pepper, honey, and ginger are all natural expectorants, meaning
they help loosen phlegm or mucous from the lungs, making it easier to rid yourself of it and
therefore relieving pressure and making you more comfortable.
Cayenne also works as a decongestant, thanks to the natural chemical capsaicin, which helps
relieve swelling and inflammation that is narrowing nasal passages.
Apple cider vinegar is thought to help thin out mucous being secreted, making it easier to drain
the congestion. Lemon juice is also thought to help with congestion, although the exact scientific
reason isnt known, and makes the whole thing go down a little easier.
You will need
- teaspoon of cayenne pepper
- teaspoon of powdered ginger
- 3 tablespoons of all natural organic honey
- 1/4 cup of lemon juice
- 1/4 cup of apple cider vinegar
Directions
Pour cup of lemon juice and cup of apple cider vinegar in pot and bring to a gentle simmer.
Stir in 2-3 tablespoons of raw organic honey and - teaspoon of cayenne pepper and powdered
ginger each (the latter amount makes it quite strong.) Store in a jar in a cool, dark, place
indefinitely. Adults take 1-2 tablespoons daily as needed. Shake well before using, as the powder

doesnt dissolve in the most pristine way. I find it pleasant sometimes to warm the mixture before
taking it.
One of my least favorite sensations is waking up in the middle of the night with one side of my
nose completely plugged up. The sensation is usually followed by frantically flipping from side to
side to try and drain it, only to have the other side get blocked (I wont even get started on all
the crumpled, wasted, tissues that pile up as a permanent sign of my discomfort.) Weve all been
there, and nobody likes it. When I feel the onset of a stuffy nose, or wake up like this, I go the
cupboard for my trusty jar of spicy cider syrup ASAP.
Tip on Decongestants
One thing to keep in mind-the best (almost) instant and natural decongestant out there is steam.
If youre in need of instant relief, hop in a hot shower or make a cup of tea/boil some water and
breathe in the steam to thin out mucous so it drains easily. Have some tissues next to you!