HERBS THAT KEEP COUGHS AT BAY - Cough

Wet coughs respond well to herbs that have expectorant qualities, says Metcalfe, which simply means that they thin mucus, making it easier for the body to eliminate it.

Fennel, for example, a favorite in Greek, Chinese, Ayurvedic and Japanese medicine, was approved in 1997 by the European Scientific Cooperative on Phytotherapy (ESCOP) as a remedy for inflammation of the mucous membranes in the upper respiratory tract in adults and children. Now it is a popular ingredient in natural cough syrups in both the U.S. and abroad. Fennel tea, tincture, and liquid and dry extracts are also available. Follow the dosage directions on the product you choose, but do not take fennel for more than several weeks continuously without a healthcare practitioner's approval. Also, fennel cough preparations made with honey should not be given to very young children; consult your pediatrician for specifics.

Ancient Egyptians, Ayurvedic practitioners and Native American healers used horehound, another highly regarded herbal expectorant, as a cough remedy. Research has shown that horehound contains marrubic acid, a substance that increases mucus production in the lungs, allowing the lungs to clear faster and more efficiently.

As a tea, horehound can be taken three times daily and should be steeped for 5 to 10 minutes before drinking. Horehound is also available in cough lozenges, syrups, tincture and extract forms. Follow dosage directions on the product you choose.

With its antispasmodic, antibacterial and antiviral qualities, licorice is an excellent herbal remedy for both wet and dry coughs. Pure licorice does have side effects, though, so look for the degly-cyrrhizinated (DGL) form, which is considered safer. Licorice tea can be taken three times daily after meals. Recommended dosage for fluid extracts is two to four ml, again after meals, no more than 3 times daily. (Note: Do not take licorice regularly for more than a week. Pregnant women and anyone with high blood pressure, diabetes, glaucoma or a history of strokes should not take this herb.)

Marshmallow root is another traditional herbal cough remedy with a long history of use dating back to the ninth century B.C. Rich in mucilage, a compound that soothes irritated membranes, marshmallow is ideal for use with upper respiratory conditions, like bronchitis, says Metcalfe, and also helps ease dry coughs. Three cups daily of either hot or cold marshmallow root tea is considered both safe and effective, as is 10 to 25 ml. of tincture three times daily. Marshmallow root is also found in some herbal Cough preparations.

Thyme is a favorite herb worldwide, with a well-established reputation as a tamer of both wet and dry coughs, thanks to its abilities to fight bacteria, inflammation and muscle spasms.

If you are interested in trying thyme, stick with the herb and avoid thyme oil, which is highly toxic. Steep fresh, dried or powdered thyme leaves in hot water to make a tea that can be taken several times a day. If the tea is not to your taste, one to two ml. of thyme extract may be easier to swallow.