Herbal Solutions for Cough and Cold: 7 Natural Ingredients Backed by Science
As unpredictable weather patterns continue to affect public health, cases of coughs, colds, and mild flu are on the rise. According to the article published on pafikutaikab.org while over-the-counter medications can provide relief, many people are turning to herbal remedies as natural, science-supported alternatives for easing respiratory discomfort.
Here are seven herbal ingredients that have been proven effective in soothing coughs, reducing inflammation, and boosting immunity — all backed by modern research.
1. Ginger (Zingiber officinale)
A staple in traditional medicine, ginger contains compounds such as gingerol and shogaol, which have powerful anti-inflammatory and antioxidant properties. Studies published in the International Journal of Preventive Medicine show that ginger helps relieve sore throats, suppress coughs, and reduce mucus buildup.
Ginger tea or freshly grated ginger mixed with honey and warm water can naturally soothe irritation in the throat and airways.
2. Turmeric (Curcuma longa)
Known for its vibrant yellow color and healing power, turmeric contains curcumin, a compound with strong antiviral and antibacterial effects. Research from the Journal of Clinical Immunology found that curcumin can strengthen immune responses and help fight upper respiratory infections.
Adding turmeric to warm milk or tea — often called “golden milk” — provides comfort and supports faster recovery.
3. Honey
Honey is one of the most well-known natural cough remedies, especially for children over one year old. The World Health Organization (WHO) recognizes honey as a demulcent — a substance that coats and soothes the throat.
A study in Archives of Pediatrics & Adolescent Medicine found that honey was as effective as some common cough syrups in reducing nighttime coughing.
Mixing honey with lemon or warm water is a time-tested way to calm persistent coughs.
Read also: How Innovative Physiotherapy Techniques Improve Pain Management
4. Lemongrass (Cymbopogon citratus)
Often used in Indonesian and Southeast Asian herbal drinks, lemongrass acts as a natural decongestant. Its essential oils have antimicrobial and anti-inflammatory properties that help open nasal passages and ease breathing.
Steep fresh lemongrass stalks in hot water for a refreshing herbal tea that supports respiratory health.
5. Peppermint (Mentha piperita)
The cooling compound menthol found in peppermint helps relax the throat muscles and thin mucus. Inhaling peppermint steam or drinking peppermint tea can relieve nasal congestion and soothe coughs.
Studies also show that peppermint’s antimicrobial properties help inhibit bacteria that cause throat infections.
6. Holy Basil (Ocimum sanctum or Tulsi)
In Ayurvedic medicine, tulsi is known as the “Queen of Herbs” for its immunity-boosting effects. Research in the Journal of Ethnopharmacology shows that tulsi extracts can relieve coughs, fever, and bronchitis symptoms.
Drinking tulsi tea or inhaling steam infused with basil leaves can help reduce inflammation and strengthen the body’s natural defenses.
7. Licorice Root (Glycyrrhiza glabra)
Used for centuries in both Chinese and traditional Indonesian medicine, licorice root acts as a natural expectorant and anti-inflammatory agent. It helps loosen mucus and relieve sore throats.
Clinical studies suggest that licorice compounds also possess antiviral activity, making them effective against respiratory tract infections.
A Natural Path to Relief
While herbal remedies can support recovery and enhance immunity, experts remind the public to use them responsibly. People with chronic illnesses or those taking prescription medications should consult healthcare professionals before starting herbal treatments.
As Dr. Maya Kusuma, a clinical herbalist in Jakarta, notes, “Herbal medicine works best when paired with rest, hydration, and balanced nutrition. It’s not about quick fixes — it’s about supporting the body’s healing process naturally.”Source: https://pafikutaikab.org/
