10 scientifically supported home remedies for cold and cough.

Coughs and colds are common, especially during seasonal changes. Whether caused by allergies, infections, or even acid reflux, these symptoms can be frustrating and exhausting. While you can't "cure" a cold, there are many natural remedies for cough and sore throat that can ease discomfort and speed up recovery. These proven home remedies for cold and cough—such as honey, turmeric milk, ginger tea, and eucalyptus oil steam—not only offer relief but also boost your immunity. Backed by tradition and, in many cases, by science, these home treatments are safe, effective, and easy to prepare at home.

Home Remedies that Actually Work—

1. Honey—Nature’s Best Cough Suppressant

One of the oldest and most trusted home remedies for cold and cough, honey has been proven effective in modern research. A 2021 review found that honey was more effective than over-the-counter treatments like dextromethorphan in reducing cough frequency and severity.

How to use: Take 1 spoonful of raw honey or mix it into warm herbal tea. It not only soothes the throat lining but also helps suppress persistent coughs.
Note: Do not give honey to children under 1 year.

External Source: NIHStudy on Honey for Cough Relief

 2. Ginger Tea—Boost Immunity and Clear Congestion

Ginger has antibacterial, anti-inflammatory, and immunity-boosting properties. It helps in relieving nasal congestion, sore throat, and cough by promoting mucus secretion and fighting infection.

 

How to use: Boil an inch of grated fresh ginger in water, strain it, and mix in a spoonful of honey. Drink 2–3 times daily for best results.

3. Turmeric Milk (Haldi Doodh)—A Healing Indian Tradition

This time-tested Indian drink combines the anti-inflammatory benefits of turmeric with the calming effect of warm milk.

 

How to use: Add ½ teaspoon turmeric powder to a glass of milk and boil it. For better absorption of curcumin (the active compound), add a pinch of black pepper. Drink at bedtime to boost recovery and improve sleep.

4. Salt Water Gargle—Soothing Sore Throat Remedy

A saltwater gargle is one of the simplest and most effective home remedies for sore throat and congestion. It reduces inflammation, flushes out bacteria, and breaks down mucus.

 

How to use: Dissolve 1 tsp salt (and optionally a pinch of turmeric) in a glass of warm water. Gargle for 1 minute and repeat 2–3 times a day.

5. Ajwain Steam—For Nasal and Chest Congestion

Ajwain (carom seeds) contains thymol, known for its antimicrobial and decongestant effects. This steam therapy is excellent for clearing blocked nasal passages.

 

 

How to use: Boil a tablespoon of ajwain in water. Inhale the steam deeply before bedtime for best results.

 6. Eucalyptus Oil Steam—Unblock the Airways

Inhaling eucalyptus oil steam is a popular remedy for nasal congestion and chest heaviness.

How to use: Add 4–5 drops of eucalyptus oil to hot water. Cover your head with a towel and inhale for 5–10 minutes. Repeat every other day.
Eucalyptus oil loosens phlegm, reduces mucus production, and improves respiratory function.

 7. Black Pepper with Honey—Immunity Booster and Cough Relief

Black pepper, rich in vitamin C and a natural expectorant, when combined with honey, forms a potent remedy for cough and congestion.

How to use: Mix a pinch of black pepper with a tablespoon of honey. Take once daily to soothe throat irritation and enhance mucus flow.

8. Herbal Kadha—Ayurvedic Elixir for Flu and Cough

Kadha is a herbal decoction made from tulsi, ginger, cloves, cinnamon, and black pepper. It's packed with antioxidants and immune-boosting herbs.

How to prepare: Boil 5–6 tulsi leaves, 1 inch of ginger, ½ tsp black pepper, 2–3 cloves, and a small cinnamon stick in water. Simmer until reduced to half. Strain and add honey. Drink 1–2 times daily.

Internal Tip: Read more on Ayurvedic Immunity Boosters

9. Saline Nasal Drops—Gentle Relief for Stuffy Nose

Saline sprays help relieve nasal blockages, especially in infants and young children.

How to use: Use a store-bought saline spray or prepare a homemade version using salt and warm water. For infants, use a bulb syringe to gently remove mucus.

Children under 6 years may not be able to gargle. Always consult a pediatrician before trying new remedies.

10. Warm Fluids, Vitamin C, and Hygiene—Supporting Recovery

Warm liquids like soups, herbal teas, and plain water help flush toxins and keep the throat moist.
Consume vitamin C-rich fruits like amla, oranges, and guavas to strengthen your immune system.

Prevention tips: Wash your hands often. Use hand sanitizers. Wear masks outdoors. Cover your head and chest in cold weather

Medical & Safety Note:

The FDA does not regulate herbs and supplements, so ensure you buy from trusted sources.

Some herbs may interact with medications. Always consult your doctor before trying new treatments.

Avoid using cold medicines for children under 4 years and never give aspirin to children or teens due to the risk of Reye’s syndrome.

Do not use intranasal zinc products, as they may cause permanent loss of smell (FDA advisory).

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Sources Cited:

NCBI – Honey for Upper Respiratory Infection

Mayo Clinic – Common Cold Treatments

FDA on Intranasal Zinc Products

CDC—Children's Cold Medicine Guidelines