That pleasant nip in the air, crisp and chilly mornings and hot chocolate laced evenings; winter brings with it a host of seasonal benefits. However it can also bring with it chronic health issues like a niggling cough or cold that just refuse to go away. All of us know the misery of a cough that keeps you up all night or strikes at the most inopportune of times; like that coughing fit in the middle of an important presentation! If you’re struggling to get rid of a nagging cough or cold, there are some easy Ayurvedic remedies you can try to help you feel better. What’s more, all of these remedies require ingredients that you probably already use on a daily basis and have readily available in your kitchen.
1. Ginger
Drinking a cup of ginger tea is a traditional go-to remedy in Indian homes to cure a cough or cold. Research shows that ginger contains several active compounds that have antioxidant and anti-inflammatory benefits. Gingerols and shogaols, the active ingredients in ginger, can potentially relax the muscles in the throat to reduce irritation, breathlessness and coughing. Fresh ginger is also antibacterial and may help protect against cold viruses.
Here’s how you can use ginger to soothe your cough or cold:
- Brew a cup of your regular tea with freshly grated ginger
- Add fresh grated ginger to hot water, let it steep for at least 5 minutes. Have it with a dash of lemon
- Make a soothing hot drink by adding freshly grated ginger and honey to hot water
2. Honey
“A spoonful of sugar helps the medicine go down” sang Mary Poppins, in the popular Disney movie; turns out a spoonful of honey may be even better! A teaspoon or two of honey at bedtime can not only help soothe a cough, it can even help you sleep better. Honey is an important ingredient in Ayurveda, and the traditional use of honey to treat coughs is now supported by clinical research too. Some studies suggest that honey may be just as effective in treating nighttime coughs in children as the drug dextromethorphan, a common ingredient in over the counter cough syrups. Honey coats the throat and soothes irritated mucus membranes, providing relief from a cough and sore throat.
Here’s how you can use honey to soothe a cough:
- Have it neat at bedtime! A teaspoon or two of honey at night can be a sweet way to bid adieu to that cough while getting a good night’s sleep
- Mix a teaspoon of honey into a cup of tea or a glass of warm water. Add some ginger and lemon to enhance the flavour if you like
- You can also crush or grate some fresh ginger and have it with a teaspoon of honey to get the twin benefits of both these wonder ingredients
3. Tulsi
The ‘Queen of Herbs’ as it is popularly known in Ayurveda, Tulsi or Holy Basil is a time honored way to fight a common cold or cough. Studies have shown that Tulsi may help liquify phlegm and improve cough symptoms caused by irritants, allergies, asthma or lung disease. It has antibacterial properties, so it helps ward off infections and can also aid in speeding up the healing process. It is also an expectorant, that is it helps expel mucus from the respiratory tract, making it an effective remedy to treat a cough.
Tulsi is a great addition to your diet because according to research it also helps normalize blood sugar, blood pressure and blood lipid levels. It also acts as an adaptogen, a substance that helps counteract the effects of stress. Many Indian homes have a Tulsi plant at home, and it is a great addition to your balcony garden or even your windowsill if you’re short on space.
Use any of the following methods to treat your cough with the healing benefits of Tulsi:
- Boil a couple of Tulsi leaves with water and let it steep for 15 minutes. Your soothing Tulsi drink is ready
- Chew on fresh Tulsi leaves, this will not only help you with your cough but is great for boosting immunity as well
- Add a few fresh Tulsi leaves, grated ginger, and a few black peppercorns to water and bring to a boil. Let it simmer for 10 minutes; your Tulsi kadha is ready. You can add some honey or lemon for flavour if you like
4. Cinnamon
One of my personal favorites for its warm, woody, happiness inducing aroma, cinnamon is a great way to treat coughs and colds. It is rich in antioxidant polyphenols and has antiviral, antibacterial and antifungal properties. Known in Ayurveda to naturally provide warmth to the body, cinnamon’s warming properties can help soothe and clear out the respiratory tract. It has expectorant properties as well, helping to remove mucus from the respiratory tract. Cinnamon’s anti-inflammatory properties can also help to soothe a cold or sore throat.
Below are some easy remedies you can try with cinnamon:
- Add a small piece of cinnamon bark or a pinch of cinnamon powder to your regular black tea when you are brewing it. And if you’re like me, you might want to add a helping of delicious homemade cinnamon rolls on the side!
- Add a pinch of cinnamon powder to a teaspoon of honey, blend well and have to soothe your cough, cold or sore throat
- Take a stick of cinnamon, or half a teaspoon of cinnamon powder, some fresh grated ginger and boil it with water. Let it simmer for ten minutes and enjoy with a dash of honey.
5. Turmeric (Haldi)
Remember that good old haldi doodh your grandma insisted on feeding you when you had a bad cough? Turns out, she was spot on! Known in Ayurveda for its strong therapeutic effects, turmeric is known to be especially effective when it comes to treating coughs. Curcumin, the active ingredient in turmeric, is known to have strong anti-inflammatory properties and is a strong antioxidant. Regularly consuming turmeric may help reduce inflammation caused by a cough, cold or sore throat and also helps with boosting immunity. Turmeric also has antihistamine properties which helps alleviate cold and flu symptoms.
We do use a lot of haldi in our regular Indian cooking on a daily basis as a matter of course, but if you have a nagging cough or cold that is refusing to go away here are some more ways you can incorporate the goodness of turmeric in your diet:
- Add a pinch of turmeric and a pinch of pepper to a glass of warm milk and have at bedtime. This drink is especially good for a cough and sore throat. If you want to skip the milk, you can make the same drink with warm water as well.
- Blend a pinch of turmeric with a teaspoon of honey and have this 2-3 times a day to get rid of a cough
- Boil some water, add a pinch of turmeric, fresh grated ginger, a pinch of pepper, some honey to taste and a dash of lemon. Sip this soothing drink through the day to fight against a cough or cold
Try these easy to use Ayurvedic remedies to fight off a lingering cough or cold. Apart from helping with a cough, cold or sore throat, they will help with building up your immunity as well.
A nutritious diet, adequate rest and getting enough exercise are also important to stay healthy and boost your immunity. Some other easy home remedies you can try are regular practice of pranayama, salt water gargles and sipping on lukewarm or hot water through the day to soothe a cough or bad throat. So try these Ayurvedic remedies and enjoy the winter season without letting a niggling cough or cold get you down!