1. Use a Humidifier
Humidifiers add moisture to the air, helping to prevent the drying of your respiratory tract, which can cause irritation and lead to coughing. Adding humidity to your indoor environment, especially in the colder months, can help maintain the moisture levels in your throat and airways, easing the cough reflex. Keep your humidifier clean to prevent mold or bacteria buildup, which can exacerbate respiratory symptoms.
2. Sip on Ginger and Honey Tea
A time-tested remedy, ginger and honey tea can help soothe an irritated throat and relieve cough. Ginger contains anti-inflammatory compounds that help relax the membranes in the respiratory tract, reducing the coughing reflex. Honey, on the other hand, has antibacterial properties and coats the throat, which reduces dryness and irritation. To prepare, steep fresh ginger slices in hot water for a few minutes, add honey, and sip slowly.
3. Wear a Quality Mask Outdoors
When air quality levels are poor, wearing a protective mask is crucial. Masks rated as N95 are particularly effective in filtering out up to 95% of airborne pollutants, including particulate matter from smog. While cloth and surgical masks provide minimal protection against fine particles, N95 masks create a stronger barrier against pollutants. Ensure your mask is clean and replace or disinfect it as needed.
4. Add Air-Purifying Plants to Your Indoor Spaces
Indoor air quality can be equally affected by pollutants, especially in urban settings. Indoor plants such as the snake plant, spider plant, and bamboo palm can help purify the air by absorbing toxins. These plants reduce airborne pollutants, making it easier to breathe indoors and reducing the risk of coughing. Potted plants can be a simple yet effective addition to improve the air you breathe at home.
5. Stay Hydrated
Proper hydration keeps the mucus lining in your respiratory tract moist, which is essential for reducing cough and throat irritation. Drinking water, herbal teas, and even warm broths can help thin mucus and reduce the buildup that often leads to coughing. Try to avoid caffeinated or alcoholic beverages, as these can dehydrate you, increasing throat dryness and discomfort.
6. Limit Outdoor Activity on High-Pollution Days
If possible, avoid going outdoors during high-smog days or during peak traffic hours when pollution levels are highest. If you must go out, reduce your time outside, and try to stay indoors as much as possible to minimize exposure to harmful pollutants. Keeping windows closed during times of high smog can also help reduce indoor pollution levels.
7. Maintain Good Indoor Air Quality
Use air purifiers to filter pollutants and improve indoor air quality, especially if you live in a high-smog area. Regularly clean your living space to minimize dust accumulation, which can add to indoor air pollution. Using exhaust fans in kitchens and bathrooms can also help reduce indoor pollutants.
By following these preventive measures, you can help protect yourself from the harmful effects of smog on your respiratory health. Regular hydration, indoor plants, protective masks, and limiting outdoor exposure during peak pollution times can significantly decrease your risk of a persistent cough and help maintain healthier airways in polluted environments.
