Coughs
*See also COLDS/FLU
FOODS TO EAT MORE OF
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
NATURAL/HERBAL
Andrographis, Anise, astragalus, basil, bergamot, black cohosh, chickweed, cilantro/coriander, clove, comfrey, elder, eucalyptus, fennel, ginger (fresh has shown to be more effective in some cases), horehound, hyssop, lemon balm, licorice, marjoram, marshmallow root, pepper, peppermint, plantain, red clover, sage, slippery elm, St. John's Wort, thyme, valerian, yellow dock (try any of the above in tea or lozenge form).
Cough Types:
Syrup/Tea/Remedy Recipes:
Other:
YOGA / MEDITATION THERAPY
SUPPLEMENTS & HOMEOPATHIC
RECIPES/FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
MEALS
SIDES/SALADS/SNACKS
FOODS TO EAT MORE OF
- Fruits: Figs, lemon, pineapple
- Vegetables: Leeks, onions, chili peppers
- Garlic, ginger, cilantro, thyme, honey, red seaweed/algae (laver and carrageen), maitake mushrooms
FOODS TO AVOID OR MINIMIZE
- Dairy Products
ESSENTIAL OILS
- Chest rub: 5 drop fennel, 5 drops hyssop, 10 drops each of eucalyptus and thyme - dilute in 2 oz of carrier oil (sunflower or almond) and massage into chest 2-3 times daily. Can also use this solution as steam inhalant (Boil a full pot of water, remove from heat until no longer boiling. Add the oils. Hold your face about a foot away and put a towel over your head & shoulders. Inhale for up to 30 minutes, 2-4 times daily).
- Rosalina (2-3 drops under tongue, hold 15-20 seconds then swallow).
- A drop of peppermint oil placed on back of tongue.
- A eucalyptus oil steam inhalation: Boil a full pot of water, remove from heat until no longer boiling. Add a few drops of eucalyptus oil. Hold your face about a foot away and put a towel over your head & shoulders. Inhale for up to 30 minutes, 2-4 times daily.
NATURAL/HERBAL
Andrographis, Anise, astragalus, basil, bergamot, black cohosh, chickweed, cilantro/coriander, clove, comfrey, elder, eucalyptus, fennel, ginger (fresh has shown to be more effective in some cases), horehound, hyssop, lemon balm, licorice, marjoram, marshmallow root, pepper, peppermint, plantain, red clover, sage, slippery elm, St. John's Wort, thyme, valerian, yellow dock (try any of the above in tea or lozenge form).
Cough Types:
- For cough with a hoarse voice, mix 1/4 teaspoon black pepper into 1 teaspoon of ghee/clarified butter or honey and take on a full stomach (3 times daily).
- For smoker's cough, coughs that linger and coughs that get worse at night: valerian
- For a lung infection: thyme
- Dry, tickling coughs: wild lettuce, licorice, marshmallow, hyssop, mullein, valerian
- Productive (wet, mucus heavy) coughs: elecampane, Raspberry vinegar (add crushed raspberries to improve flavor), ground ivy, horehound
Syrup/Tea/Remedy Recipes:
- Hot lemon tea: Juice of 1/2 a lemon, 1 cup hot water, sweeten with honey.
- Add 1 Tablespoon apple cider vinegar to 1 cup hot water and drink often (can sweeten with honey to improve taste).
- Thinly slice 1 lemon, add 1 cup flax seeds and 1 quart water. Simmer slowly for 4 hours but don't boil. Strain while it's hot and add 2 oz honey. Add water to make a pint (if necessary). Give 1 Tablespoon of this syrup 4 times daily.
- Herbal Cough Remedy: 1 teaspoon slippery elm, 2 teaspoon marshmallow, 1 teaspoon hyssop, 45 drops echinacea tincture, 45 drops licorice tincture. Mix all and steep in hot water for 20 minutes; add honey to taste.
- Layer slices of onion, turnip or leek with honey or sugar and leave overnight (covered). Suggested doses range from 1/2 teaspoon every 30 minutes to 1 teaspoon every 3-4 hours.
- Mix 2 Tablespoons honey, 2 Tablespoons vinegar, 1/4 teaspoon ginger and 1/4 teaspoon red pepper. Add 4 Tablespoons hot water. Sip often.
- Add 1 ounce of brandy, 1 Tbsp butter and 2-3 cloves to any of the teas mentioned above. Have a cup before bed.
Other:
- Acupressure on the chest can help. Take your middle fingers and hold them in front of your eyes (both right and left) - this is just for spacing reasons. Then lower them to the depressions right below your collarbone. Press this area firmly for a few minutes and the cough may subside (can also try circular rubbing motions).
- Mix 1 teaspoon cinnamon, 1 teaspoon cloves, 1 teaspoon nutmeg, 1/2 teaspoon ginger, 1/2 teaspoon dry mustard and enough lard to make a paste. Make a poultice and apply to to chest or throat. Leave on overnight.
- Add several teaspoons ground ginger into bath water.
- Yarrow Tea: Cover 1/4 cup fresh (or 1/2-1 Tablespoon dried) herb with boiling water. Let steep for 5-15 minutes. Strain & drink. Sweeten with honey if desired.
- Yarrow Tincture: Pack a mason jar 2/3-3/4 full with the herb. Cover completely with vodka (or glycerin if alcohol is not preferred). Make sure none of the herb is uncovered - as it can mold if exposed to air. Store in a cool, dark place for at least 6 weeks before using (shake every 2-3 days). Strain the plant matter out and store in a clean glass jar. If using on children, start with just 1-2 drops. For adults, can take up to 1/2 - 1 teaspoon tincture 3-4 times daily. Should keep for 2-3 years.
YOGA / MEDITATION THERAPY
- Yoga Breathing Exercises to Prevent Cough (2.5 minutes - ehowhealth)
- Yoga For When You Are SICK (20 minutes - Yoga With Adriene)
- Yoga For Colds (10 minutes - Christina D'Arrigo Yoga - ChriskaYoga)
SUPPLEMENTS & HOMEOPATHIC
- Chestal
- Drosera 30C (1-2 times daily): For a gagging spasmodic cough that is made worse by eating or drinking
- Echinacea: 200 mg 3-5 times daily
- Garlic: 400-600 mg 4 times daily with food (should provide 4,000 mcg allicin potential)
- Goldenseal: 125 mg extract 5 times daily for 5 days (don't use if pregnant or with high blood pressure)
- Rumex 30C (1-2 times daily): For coughs due to a tickle in the throat that is made worse when lying down
- Spongia tosta 30C (1-2 times daily): For a dry raspy cough that is made worse by talking or drinking
- Vitamin A: 50,000 IU twice daily until symptoms improve; if needed beyond 7 days, reduce dose to 25,000 IU daily (pregnant women should not exceed 5,000 IU daily)
- Vitamin C: 2,000 mg 3 times daily until symptoms improve; if needed beyond 5 days, reduce dose to 1,000 mg 3 times daily (reduce if it causes diarrhea). A different source says up to 500 mg daily but combine with a zinc supplement
RECIPES/FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
- Blueberry Pineapple Smoothie GF VT
- Detox Smoothie LC GF VG VT
- Mango Pineapple Smoothie LC GF VG VT
- Pineapple Kale Smoothie GF VG VT
- Pineapple Mint Smoothie LC GF VG VT
- Sunrise Smoothie LC GF VG VT
- Tropical Smoothie LC GF VG VT
- Yogi Tea LC GF VG VT
MEALS
- Adult Ramen LC GF VG VT
- Beef Bone Broth LC GF
- Chicken Bone Broth LC GF
- Chicken Marsala LC - use Maitake mushrooms
- Edamame Rice Bowl LC GF VG VT
- Garlic Soup LC GF VG VT
- Green Chili Soup LC VG VT (use non-dairy options)
- Japanese Onion Soup LC GF VG VT - use Maitake mushrooms
- Mujaddara LC GF VG VT
- Mushroom Toast LC GF VG VT
- Pasta Della California LC GF VG VT
- Shrimp with Homemade Red Sauce LC GF
- Spiced Lentil Soup LC GF VG VT
- Turkey Mushroom Saute LC GF KT - use Maitake mushrooms
- Vegetable Broth LC GF VG VT
SIDES/SALADS/SNACKS
- Brown Rice Pilaf with Saffron and Ginger LC GF VG VT
- Hummus & Pita Triangles GF VG VT
- Pilau Rice LC GF VG VT
- Roasted Onions LC GF VG VT
- Rosemary Red Potatoes LC GF VG VT