Every year, as the air turns hazy and the festival smoke fades, our throats start sending warning signals: the annoying dry cough, that scratchy tickle, and the constant urge to clear our throat.
It’s not “just the weather.” It’s pollution.
Your lungs are trying to fight back.
While we can’t escape the air outside completely, we can give our bodies the support they need to recover, cleanse, and breathe freely again. Forget the same old honey-and-turmeric tips.
“According to Ayurveda expert Dr. Deepak Soni, Manager, Ayurveda and Multilingual Content at Tata 1mg, Gurgaon, taking 1–2 pinches of Trikatu Churna with honey twice a day after meals can support digestion and respiratory health.”
Here are some fresh, lesser-known yet super effective home remedies for pollution-triggered coughs.
1. Tulsi–Black Pepper–Mulethi Tea: The Lungs’ Best Friend
You’ve heard of tulsi tea, but this blend is a powerhouse.
How to make it: Boil 10 tulsi leaves, ½ tsp crushed black pepper, ½ tsp mulethi (licorice), and a pinch of ajwain in 2 cups of water. Simmer till it halves, strain, and sip warm.
Why it works:
Tulsi clears toxins, mulethi calms throat inflammation, and pepper helps you cough out trapped pollutants. Think of it as a natural lung detox in a cup.
Pro tip: Add a few drops of honey once it cools; it boosts the healing and adds sweetness naturally.
2. Essential Oil Steam Therapy: Your At-Home Air Cleanse
Plain steam is good; steam with essential oils is magic.
Add 3-4 drops of eucalyptus or peppermint oil to hot water, cover your head with a towel, and inhale deeply for 5 minutes.
Why it works:
It helps open clogged airways, reduces cough reflex, and breaks down stubborn mucus, especially useful if you live in high-smog areas.
Extra tip: Do this before bed, it clears your chest and helps you sleep better.
3. Garlic-Infused Honey: Nature’s Antibiotic
garlic
This one’s not your regular honey remedy; it’s fortified.
Crush 3 garlic cloves and soak them in raw honey overnight. Take one spoon each morning.
Why it works:
Garlic’s allicin compound has strong antimicrobial and detoxifying effects. Combined with honey’s soothing touch, it coats your throat and keeps infections away.
Bonus: It also strengthens immunity, your first line of defense against polluted air.
4. Jaggery-Sesame Detox Bites (Gur-Til Laddoo)
Who said remedies can’t be tasty? This traditional winter treat doubles up as lung medicine.
How to make: Roast 2 tbsp sesame seeds, mix with 1 tbsp melted jaggery, and form small balls. Eat one daily.
Why it works:
Sesame warms your body and soothes a dry cough, while jaggery acts as a natural lung cleanser, flushing out carbon and smoke residue.
Pro tip: Perfect for mid-day snacking, nourishing, and healing.
5. Ginger–Tulsi “Immunity Shots”
Tiny but mighty, one spoon of this can do wonders.
How to make it: Blend 1-inch ginger, 6 tulsi leaves, ½ tsp honey, and a pinch of salt. Drink 1 spoon twice daily.
Why it works:
Ginger cuts through phlegm, tulsi reduces throat irritation, and honey soothes the dryness. It’s your natural, caffeine-free energy shot.
6. Cinnamon–Clove Detox Water
A little-known but super-effective recipe for dry coughs.
How to make it: Boil 1 cinnamon stick and 3 cloves in 2 cups of water. Simmer for 10 minutes, strain, and drink warm.
Why it works:
Cinnamon helps reduce inflammation, while clove acts as a natural painkiller and disinfectant, easing throat irritation caused by pollution particles.
7. Moringa Leaf Soup: The Nutrient Shield
Moringa (drumstick leaves) isn’t just another green; it’s a superfood for your lungs.
How to make it: Boil a handful of fresh moringa leaves with garlic, pepper, and a pinch of salt. Drink warm.
Why it works:
Rich in antioxidants, iron, and Vitamin C, moringa helps cleanse your blood and strengthen lung tissue, perfect if you live in polluted cities.
Final Thoughts
You can’t always control the air you breathe, but you can control how your body responds to it.
These simple, powerful home remedies, from garlic honey to tulsi-pepper tea, not only soothe your cough but help your lungs recover from pollution’s daily assault.
So this season, be gentle with yourself.
Sip warm, breathe deep, and let your body heal, naturally.
FAQs
Why do I cough more during the pollution season?
Polluted air irritates your respiratory tract, triggering inflammation and excessive mucus production, which often leads to coughing.
Can natural remedies actually help with coughs caused by pollution?
Yes! Remedies like staying hydrated, gargling with salt water, using indoor plants, and maintaining clean air indoors can soothe your throat and reduce cough frequency.
How often should I gargle with salt water?
Gargling once or twice a day, especially at night, can help reduce throat irritation and remove pollutants trapped in the throat.
Are N95 masks really effective?
Yes. N95 masks filter out fine particulate matter (PM2.5), which is the main culprit behind pollution-related coughs.
Can drinking warm liquids help?
Absolutely. Warm water, herbal teas, or broths help thin mucus, soothe your throat, and keep you hydrated.
(The article is written by Mantasha, Executive, Clinical Health & Content, and reviewed by Monalisa Deka, Senior Health Content Editor)