You may be wondering – why am I still coughing? Use these tips and natural remedies for dry cough. Addressing underlying causes, like allergies and acid-reflux, is also important.
A dry cough is unproductive, meaning it does not have mucous or phlegm. Cough is caused by a cough reflex which can be triggered by throat inflammation and irritation. Post-viral coughs can last for up to 8 weeks after a cold or infection.
Whether it is keeping you up at night or simply wearing you down, managing a dry cough can be challenging. Fortunately, there are lifestyle measures and time-proven traditional natural plant-based medicines that can help you manage so you can stop coughing faster. Understanding the underlying cause of the cough is also important. Managing a dry cough naturally involves not just soothing the symptoms but addressing the underlying imbalances in the body. Incorporating natural remedies can go a long way in supporting your body’s healing process. Be sure to speak to your healthcare professional if your cough continues.
Here are five key tips to help with dry cough!
1. Hydration: Keep Your Fluids Up
When your throat is dry, it becomes more irritated, which can trigger coughing fits. Drinking good amounts of fluids helps keep your throat moist and lessens the urge to cough.
- Water: Aim for at least two litres of water daily. Add a squeeze of lemon, a few slices of cucumber or some mint leaves to give it a delicate and delicious flavour. You can also opt to have warm drinks like the ones below, but avoid caffeinated drinks, like black tea or coffee, as these can be dehydrating.
- Warm Herbal Teas: Sip on warm herbal teas like ginger or Tulsi, which have soothing and warming properties.
- Water with Honey and Lemon: A classic remedy, warm water mixed with a touch of honey and lemon not only hydrates but also provides relief with honey’s natural soothing effects and lemon’s vitamin C boost. Add a touch of cinnamon for extra soothing effect.
2. Use a Humidifier or Steam Inhalation: Add Moisture to the Airways
Dry air can worsen a lingering cough. Using a humidifier in your living space, it helps introduce moisture into the air, or inhaling steam, can alleviate throat dryness and irritation. Try incorporating essential oils, like Eucalyptus oil and Lemon.
- Nighttime Relief: Run a humidifier while you sleep to prevent your throat from drying out during the night.
- Incorporating Essential Oils: Eucalyptus oil, cinnamon oil and thyme oil can be added to a vaporiser, steam inhalation or dehumidifier. These oils may help support breathing.
3. Try Herbal Medicines: Traditional Natural Remedies
Herbal medicines have been used for thousands of years for reducing coughs. Using these plant-based remedies can soothe irritation and inflammation that trigger dry coughs.
- Liquorice Root is known in traditional medicines for its soothing properties, making it a go-to remedy for relieving throat irritation. It helps reduce the urge to cough.
- Tulsi (Holy Basil) is revered in Ayurveda for supporting airway health and properties to reduce cough.
- Ginger, a warming herb used in cooking and traditional medicines, is also beneficial in reducing coughs and helping soothe the throat.
- Albizia, is a key traditional medicine used in many cultures including Ayurveda to manage dry cough and support healthier breathing. Over 45 active ingredients have been attributed to its medicinal effects.
- Cinnamon is commonly used in foods and many traditional medicines. In Ayurveda it is reputed to balance Vata and Kapha doshas. Cinnamon helps address the cough reflex.
- Black Pepper is a powerful ‘bioenhancer,’ increasing bioavailability of other herbs and medicines it is taken with. Traditionally it is used to support the airways and respiratory health.
- Adhatoda or Malabar Nut, has been used for over 2500 years in traditional medicines of India and the Middle East, helping reduce coughs and support breathing. In traditional Ayurveda it is commonly combined with Ginger and Holy Basil for synergistic effect.
AyurScience Herbitus Dry Cough is a synergistic blend of herbal extracts for cough relief based on Traditional Ayurvedic and Western Herbal Medicine.
4. Reduce Airborne Irritants: Manage Environmental allergens
Are you coughing more when it is windy or in Spring? In Australia we have lots of pollens that can trigger dry coughs. Other potential airborne allergens include dust and smoke, and can trigger or worsen a cough, especially if you have allergies.
- Know your triggers: Various environmental allergens can trigger or increase coughing. Notice what is triggering yours and introduce measures to reduce your exposure.
- Reducing Pollen Exposure: Close your windows and reduce outdoor excursions (or wear a mask) during windy days when pollen count can be high. Pollen forecasts can also help you plan.
- Avoid Smoke: Smoking is a major airways irritant, try to stop smoking. Avoid second-hand smoke, and other smoke exposure.
- Avoid Strong Fragrances: Synthetic perfumes and aromas can be irritating to some people. If this is a trigger swap out your household products and cleansers for fragrance free or hypoallergenic versions.
- Smart Dust Management: Keep dust to a minimum with a HEPA vacuum cleaner. Vacuum your soft furnishings, including bedding, regularly to keep dust mites at bay. Place what you can in the sun often too. Reducing soft furnishings in the bedroom can also be helpful. Pillows should be replaced at least once a year. Washing your bedsheets in hot water at least weekly is also helpful.
5. Introduce Breathwork: Mindful Breathing Exercises
Breathwork is referred to as Pranayama, or yogic breathing, in Ayurveda. Mindful breathing can calm the nerves and support with breathing. There are many techniques to try, some are particularly good for healthier breathing and persistent cough.
- Alternative nostril breathing (Anulom Vilom)
- Bee-buzzing (Bhramari) (bee breath)
- Diaphragm breathing: Take a slow, deep breath in through the nose, ensuring the abdomen expands with the breath. Exhale slowly and gently through pursed lips. Repeat for 5 to 10 minutes.
- Buteyko breathing, ‘stop cough’ exercise can also be useful for some people.
If you feel adverse effects — such as shortness of breath — while doing the breathing technique, you should stop the practice immediately. This includes feeling lightheaded, dizzy, or nauseous.
A dry cough can be frustrating, but these remedies offer a natural way to help find relief.
Make sure you speak to your doctor if you have a serious medical condition or respiratory condition such as asthma, COPD, or any other lung or heart concern, if you get any worsening of symptoms, cough up blood or have difficulty breathing.
