It is no coincidence that coughing is one of the main reasons people visit a doctor. But in reality, there is much you can do on your own, especially if you know some folk remedies and understand when a cough is a warning sign that something is wrong in the body.

When do we talk about chronic cough?

If a cough lasts for more than eight weeks, doctors call it chronic cough. The word chronic means something that lasts for a long time and does not stop on its own. In adults, the most common cause of such a cough is smoking, but there are other reasons from allergies, asthma, reflux (the return of stomach acid into the esophagus) to lingering respiratory infections.

Data from the World Health Organization shows that as many as 20% of adult smokers in Europe have chronic cough, experiencing it daily, often most pronounced in the morning.

What lies behind a smoker's cough?

Although smokers often get used to morning coughing and consider it normal, it is a serious warning from the body. When you inhale tobacco smoke, you take in over 7,000 different substances, including tar, which deposits on the lungs, and numerous toxins (harmful chemicals). The lungs try to defend themselves by trapping these substances with mucus and trying to expel them. That is why there is thick phlegm production.

However, over time, this can develop into chronic obstructive pulmonary disease (COPD). The word obstructive means that the airways narrow, making it harder for air to reach the lungs. The World Health Organization reported in 2023 that COPD is the third leading cause of death globally, right after heart disease and cancer.

If COPD develops, in addition to a cough, symptoms like breathlessness, fatigue, wheezing, and frequent infections occur. This is a disease that can significantly shorten life expectancy.

Risk of lung cancer

Besides COPD, a cough can also be the first sign of lung cancer. In 2020, over 380,000 people in Europe died of lung cancer, with tobacco being the main risk factor. It is important not to ignore a persistent cough, especially if its nature changes, becomes stronger, if you notice blood in the phlegm, or if hoarseness appears.

When to consult a doctor?

If you have a cough that lasts more than eight weeks, or if it is accompanied by difficulty breathing, hoarseness, frequent infections, or blood in the phlegm, consult a doctor. This is a simple but crucial step. It is better to check one extra time than to overlook something that could be serious.

Folk remedies for a stubborn cough

Our grandparents always treated a cough with natural remedies available at home. Many of these are also confirmed by modern research:

• Honey is one of the oldest natural remedies for a cough. It contains enzymes and natural sugars that soothe the throat and alleviate irritation. A study from 2021 in the British Medical Journal showed that honey is equally effective as some cough syrups.
  
  
• Mallow is a plant with soft, gentle leaves that produce a slimy substance when in contact with water. It coats the throat and soothes irritation. Traditional medicine has been using it for centuries, and today you can find it in teas.
  
  
• Burdock root is used for cleansing the respiratory system and blood. In ancient times, it was boiled in water and consumed as tea. It is rich in inulin (a natural sugar that feeds beneficial bacteria in the intestines).
  
  
• Peppermint opens the airways and provides a fresh feeling. Studies from 2020 have shown that inhaling menthol, the main component of peppermint, reduces the sensation of breathlessness.

When you combine these ingredients, you get a natural mixture that soothes the lungs, helps in expelling mucus, and eases breathing.

How can you help yourself at home?

If the cough persists, you can take some simple yet effective steps on your own:

• Drink a cup of warm tea with honey in the evening.
  
  
• Maintain humidity in the room (dry air irritates the respiratory tract).
  
  
• If you smoke, try to reduce the number of cigarettes. This is already a step towards feeling better.
  
  
• During the day, expose yourself to fresh air to help cleanse your lungs.

Why is quitting smoking still the best solution?

Although folk remedies are effective in alleviating problems, we must not be deceived; the best way to avoid chronic cough, COPD, and lung cancer is to quit smoking.

The numbers are clear: after just one year without cigarettes, the risk of heart disease is halved, and after ten years, the risk of lung cancer is reduced by half.

Listen to your cough

Coughing is not just an annoying sound but the body's voice warning something is happening. If it lasts too long, pause for a moment and take it seriously. But at the same time, do not forget the power of nature: honey, mallow, peppermint, and burdock are gifts that people have been using for centuries. They are affordable, accessible, and proven to help.

By combining modern knowledge and folk wisdom, you can manage a cough faster and easier. Let this be an opportunity to listen to your body and perhaps take a step towards a smoke-free life.