As the crisp air of fall settles in, we often see a rise in viral illnesses, especially those that come with a lingering, stubborn cough. This season, many people are dealing with viral infections that seem to drag on, with persistent coughs being one of the most frustrating symptoms. While it’s important to support the body as it fights off these viruses, natural remedies can offer significant relief and support recovery. Here’s a look at how we can use remedies like DGL (deglycyrrhizinated licorice), vitamin D, elderberry, and supportive lifestyle habits to help manage these fall illnesses.
The Nature of Fall Viral Coughs
The viral illnesses prevalent in fall often affect the upper respiratory tract. What starts as a sore throat and congestion can quickly turn into a persistent dry or productive cough. For some, the cough lingers for weeks even after other symptoms have subsided. This type of lingering cough is the body’s way of continuing to clear the airways and may be due to inflamed or irritated respiratory passages.
Natural Remedies to Soothe the Cough
1. DGL (Deglycyrrhizinated Licorice)
Licorice root has long been valued for its soothing effects on irritated tissues, especially in the respiratory and digestive tracts. DGL, a form of licorice that has had the compound glycyrrhizin removed (to avoid potential side effects like elevated blood pressure), is particularly helpful in soothing inflamed tissues of the throat and upper airways.
How it works: DGL helps reduce inflammation and irritation, calming the cough reflex. It also has mild antiviral properties, making it an ideal remedy for a viral infection with lingering symptoms.
How to use it: DGL can be taken as chewable tablets or dissolved in water and used as a gargle. Either method allows it to coat the throat and upper airways, offering relief from coughing and throat irritation.
2. Elderberry
Elderberry is renowned for its immune-boosting properties and its ability to shorten the duration of colds and flu-like symptoms. Elderberry is rich in antioxidants, especially anthocyanins, which support immune function and help combat viral infections.
How it works: Elderberry not only stimulates the immune system but also helps prevent viruses from attaching to cells, reducing the severity and duration of viral illnesses.
How to use it: Elderberry syrup or lozenges can be taken daily during viral infections to help reduce symptoms and speed up recovery. It’s also safe to use as a preventative during the fall and winter months.
3. Vitamin D
Vitamin D plays a critical role in modulating the immune system. Unfortunately, many people become deficient in vitamin D as the days grow shorter in the fall. Ensuring optimal vitamin D levels is crucial to reducing the risk of viral infections and helping the body recover faster when illness does strike.
How it works: Vitamin D supports the activation of immune cells, particularly T-cells, which are essential for fighting off infections. Studies have shown that adequate levels of vitamin D can reduce the incidence of respiratory infections and lessen the severity of symptoms.
How to use it: Aim for 1,000 to 2,000 IU of vitamin D3 daily, especially during fall and winter. Blood tests can help you determine if you need a higher dose to correct any deficiencies.
Lifestyle Supports for Cough and Recovery
While natural remedies are key, lifestyle habits also play a vital role in managing a viral illness. Here are some supportive strategies to help you feel better faster:
1. Deep, Restful Sleep
Sleep is one of the most important components of immune function and recovery. During sleep, the body repairs tissues, generates immune cells, and fights off infection. Lack of sleep can weaken the immune system, prolonging illness and symptoms.
Tip: Create a restful sleep environment by minimizing screen time before bed, keeping the room cool and dark, and establishing a relaxing bedtime routine. You may also consider adding calming herbs like valerian or chamomile to your nightly routine to promote deeper sleep.
2. Eucalyptus in the Diffuser
Essential oils, such as eucalyptus, can be helpful in supporting respiratory health during a viral illness. Eucalyptus oil has strong antimicrobial and decongestant properties, making it a natural choice to help open the airways and ease coughing.
How it works: Eucalyptus oil contains compounds like cineole, which help break up mucus and reduce inflammation in the airways, promoting easier breathing and reducing coughing fits.
How to use it: Add a few drops of eucalyptus oil to a diffuser and inhale the steam. This can be especially helpful at night to support clearer breathing and more restful sleep. Alternatively, you can add eucalyptus to a warm bath or shower for a similar effect.
3. Stay Hydrated and Nourished
Hydration is key when battling any illness, especially one that involves coughing. Keeping your throat and airways moist helps soothe irritation and prevent coughing fits. Herbal teas, broths, and warm water with honey and lemon are excellent ways to stay hydrated and soothe the throat.
Additionally, nourishing your body with immune-boosting foods such as garlic, ginger, and antioxidant-rich fruits and vegetables can provide your body with the nutrients it needs to fight off infection.
Conclusion
This fall, if you’re battling a persistent viral cough, remember that natural remedies like DGL and elderberry, combined with immune-boosting nutrients like vitamin D, can help support recovery. Pair these remedies with lifestyle habits that promote deep, restful sleep and respiratory support, such as eucalyptus in a diffuser, and you’ll be on the road to recovery. By taking a holistic approach to health, you can strengthen your immune system and ease your symptoms, allowing you to enjoy the beauty of the fall season to the fullest.
If you’re struggling with persistent cough, sleep issues, or need more personalized support to strengthen your immunity and reduce inflammation, book an appointment with me today. Together, we can create a tailored plan to help you feel better and get back to full health this fall season!
Most chronic and acute health concerns can be addressed naturally and I’m here for you!
Dr. Negin
