10 home remedies for sore throat and cough, from honey and ginger tea to tulsi kadha

Warm salt water gargle

It’s an old trick, and it still helps. Gargling with warm salt water can ease swelling in the throat and loosen mucus. How to use: Mix half a teaspoon of salt in a glass of warm water and gargle for 30 seconds. Do this twice a day.

Honey in warm water

Honey coats the throat, which helps calm irritation, and it also has some antimicrobial properties. How to use: Stir a tablespoon of honey into warm water or tea and sip it slowly, especially during coughing fits. Honey should not be given to children under one year old.

Ginger tea

Ginger contains gingerol, a compound with anti-inflammatory properties that may help reduce throat swelling and ease the urge to cough. How to use: Boil a few slices of fresh ginger for about 10 minutes. A little honey can be added.

Turmeric milk (haldi doodh)

A long-standing Ayurvedic favourite, turmeric milk is believed to help with inflammation and immunity, and many people find it settles a cough at night. How to use: Add half a teaspoon of turmeric to a glass of warm milk and drink it before bed.

Steam inhalation with eucalyptus

Steam helps loosen mucus and clear blocked nasal passages. Eucalyptus oil adds a fresh smell and has some antibacterial and antiviral properties. How to use: Add 2 to 3 drops of eucalyptus oil to a bowl of hot water, cover your head with a towel and breathe in the steam for 5 to 7 minutes.

Warm soups and broths

Staying hydrated matters when your throat is sore. Warm soups are gentle on the throat and also give you nutrients and electrolytes. Good options: Vegetable broth, lentil soup or a light tomato soup.

Tulsi kadha

Tulsi, or holy basil, is valued in Ayurveda for its antiviral and anti-inflammatory properties. A warm kadha can ease throat pain and reduce how hard you cough. How to use: Boil tulsi leaves with ginger and black pepper, then add honey.

Clove and mulethi (licorice root)

Clove has a mild numbing effect, while mulethi helps soothe irritation and encourages mucus to loosen. Together they suit a dry, scratchy throat. How to use: Suck on a clove, or sip mulethi tea twice a day.

A humidifier

Dry air can make both coughing and throat soreness worse. A humidifier in the room keeps the air moist and makes breathing easier. Quick tip: If you don’t have one, keep a bowl of warm water near your bed.

Apple cider vinegar drink

Apple cider vinegar is acidic, and some people find that it helps break down mucus and ease throat discomfort. How to use: Mix a tablespoon of apple cider vinegar in a glass of warm water with a little honey and drink it once a day.

When to see a doctor

Home remedies are usually fine for mild symptoms, but see a doctor if you have: High fever Difficulty breathing Severe or long-lasting throat pain Blood in your mucus Symptoms that last more than a week A sore throat or cough doesn’t always need medicine. Rest, plenty of fluids and a few of these remedies can help your body recover in comfort. (This article is for informational purposes only and should not be treated as a substitute for advice from qualified medical professionals. Always consult your doctor about any medical condition.)