Coughs, congestion & sore throats are going around thanks to good old cold and flu season. Hopefully you and yours are well!
Below we have some traditional and time honoured healing remedies and recipes that you can easily make at home to relieve and soothe symptoms for anyone who is under the weather, or to keep on hand as part of your home medicinal kit!
Perhaps some of these are familiar to you? Maybe they were passed on from your Grandmother and Mother?
These simple and safe preparations can help treat common symptoms using medicinal herbs and healing foods.
Natural Home Remedies for Congestion
Saltwater Nasal Wash
A time honoured practice also known as nasal lavage, nasal irrigation or sinus rinsing, this method flushes out the nasal passages with a saline solution to relieve congestion, soothe irritated nasal passages, remove mucus, allergens, and other irritants. It makes it easier to breath, and provides relief from symptoms.
DIY Recipe
Dissolve 1/2 teaspoon of non-iodised salt (we like using Australian sea or lake salt) into 1 cup warm distilled water
Add to a Neti pot, squeeze bottle, or bulb syringe (all available from pharmacies).
Instructions will come with your chosen device but basically over the sink you irrigate each nostril one at a time and the water flows out the opposite nostril.
Steam Therapy
Another time honoured practiced recommended by doctors to relieve congestion, clear nasal passages and clear blocked noses.
DIY Recipe
Add 3 to 4 drops of Blue Mallee Eucalyptus or 1 x Forest Lungs Steam Inhaler to a bowl of hot water (about 4 cups). Place a towel over your head and shoulders and lean over the bowl, keep your face about 30cm away from the water and inhale deeply for 10 minutes.
Have a Cup of Immune Tea
The warm liquid and steam from your cuppa can help to thin and loosen mucus, making it easier to release from your nasal passages.
DIY Recipe
Try a teaspoon of ETTO's Immune Tea with ginger root, eucalyptus, turmeric, echinacea and elderflower in a cup of just boiled water. Alternatively, add a few slices of lemon and fresh ginger, honey and a pinch of cayenne or chilli pepper.
Call your health care practitioner if your sinus congestion lasts for more than 10 days and if you have green or brown discharge.
Natural Home Remedies for Treating Coughs
Liquorice tea & fennel cough syrup
Liquorice and fennel have a cooling and soothing effects on mucus membranes and can assist with opening airways and loosening mucus to help expel any phlegm. Both have anti-inflammatory and antioxidant properties.
DIY Recipe
In a saucepan boil 115g of liquorice root (from health food stores) with 600mL of water and sip this soothing tea. If you can't find liquorice root, fennel seeds are good too. To make a cough syrup bring to boil 1 cup of water with 2 tbsps of fennel seeds and 3 tbsps of honey and let simmer for 20 minutes until slightly thickened. Cool and strain. Take 1 tbsp every few hours as needed. Store in fridge for 1 week.
Blue Mallee Eucalyptus Chest Rub
Soothing, warming and helpful for loosening mucus and congestion to expel phlegm, calm a tired and weary chest and clear the nose. Making your own chest rub means you can have a fresh batch on hand when you need and you can be sure there are no petroleum or turpentines inside!
DIY Recipe
Use two teaspoons of a carrier oil (e.g. coconut oil or almond oil or The Skin Balm) and add 5 drops of ETTO's Blue Mallee with its super high cineole content. Massage over chest and throat and back. Cover with a hot water bottle or heating pad wrapped in a thin towel and leave for 20 minutes.
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Natural Home Remedies for Treating Sore Throats
Sore throats do go away on their own after a few days, but they can feel ghastly and lozenges from the shops are full of sugar. Make your own natural remedies to placate an irritated throat.
Elevated turmeric saltwater gargle
everyone knows the classic saltwater gargle - it helps to draw out fluids from throat tissue, reduces inflammation and loosens mucus. as well as soothing irritation, it can ward off any potential bacteria or viruses from causing infection.
DIY Recipe
Combine 1 tsp of anti-inflammatory turmeric powder with 1/2 tsp of natural sea salt in 1 cup of warm water. Stir well so the salt dissolves. Gargle a mouthful, tipping your head back slightly so it hits your throat, don't swallow. Spit it out and repeat as needed.
Ginger and Thyme Tea
Ginger tea is soothing for a sore throat and helpful for the immune system. Thyme is a powerful antimicrobial and effective as a natural remedy for coughs and colds, particular for soothing irritated throats due to coughing fits. It contains flavonoids that can reduce inflammation and relax throat muscles.
DIY Recipe
Combine 2 tsps fresh thyme or 1 tsp dried thyme, with a few slices of fresh ginger root, with just boiled water and allow to steep for 10 minutes. Strain and add unprocessed honey to sweeten to taste. Sip as needed to calm a cough and soothe the throat.
Sip honey and Apple Cider Vinegar
Honey soothes and coats the throat and is used as a cough suppressant. ACV can soothe throat discomfort and has anti-inflammatory properties. Make sure to always dilute ACV as undiluted could be aggravating to the throat.
DIY Recipe
2 tsp honey and 2 tsp of ACV in 1 cup of hot water and take frequent sips as needed to ease your sore throat.
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