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How to reduce symptoms of Smoker’s Cough at home

How to reduce symptoms of Smoker’s Cough at home

Smoker’s cough is a common issue which many smokers experience regularly. It is a type of cough that lasts more than 2 to 3 weeks.  It occurs not only in serious smokers but also in individuals who live around smokers for a long time. The cough often becomes worse in the morning, and symptoms tend to lessen in the daytime.

In its early stage, the cough caused by smoking may be dry and may not produce phlegm, particularly in people who have smoked for a short period of time. However, in long-term smokers and those who smoke with greater frequency, it can become a wet cough with phlegm. Some other symptoms that may occur along with smoker’s cough include difficulty in breathing, coughing up blood, wheezing, unreasonable weight loss and hoarseness, which may appear if the respiratory system is injured more severely. These symptoms can also be a sign of lung cancer or other serious diseases, so be sure to visit a doctor if any of these problems develop.

As a general rule, the function of the tiny hair-like structures in the lungs known as cilia is to protect the respiratory system from toxins, but smoking can paralyze the cilia. Thus, the lungs need to try their best to get rid of toxins in other ways, and coughing is the body’s attempt to accomplish this.

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Smoker’s cough creates many undesirable outcomes. Strong and constant coughing can become painful. The sound from the constant coughing can disturb and concern people around the smoker. Cigarettes can cause a lot of health concerns, so if you have a cough that lasts a long time, you should get it checked out by a doctor. Don’t ignore the signs of serious smoking-related diseases.

To stop an uncomfortable smoker’s cough, here are some suggestions that you can use to reduce irritation and temporarily block the cough.

1. Water

Drinking water brings plenty of benefits for health. Water is a simple and effective home remedy for temporarily relieving a cough. It can help you to clear the phlegm and breathe easier. In addition, drinking enough water will preserve the fluid balance of the body and prevents dehydration as well. Recent studies recommend that drinking 7 to 8 glasses of water can help smokers improve their cough condition.

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2. Salt

Gargling with salt water is a good way to ease a cough. Salt water has bactericidal and antiseptic effects. Therefore, many people use this remedy for coughs, especially for those connected with smoking.

How to use:

  • Dissolve one to two teaspoons of salt in a glass of warm water. Gently shake the glass to help the salt dissolve completely.
  • Gargle for 30 seconds with the salt water. Perform this two to three times per day until the cough is soothed.

3. Honey

In one study, honey was shown to ease nighttime coughs as well as or better than dextromethorphan, an over-the counter cough remedy. Moreover, honey contains antioxidant and anti-inflammatory agents, and consuming honey may block the accumulation of mucus and destroy bacteria.

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How to use:

  • Eat honey in its raw form 3 to 4 times per day.
  • Or, soak honey with several slices of lemon. Keep it in your mouth until your condition improves.

4. Garlic

Garlic is a natural antibacterial and antioxidant that can help improve the body’s immune system. It also contains nutrients such as phosphorus, vitamin C, and iron. Its natural properties can help the body fight viruses and avoid coughs.

How to use:

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  • Take some garlic cloves and squeeze them.
  • Mix them with a glass of milk and boil this mixture until half of the initial mixture remains.
  • Next, purify the mixture and add sugar if you want.
  • Use this mixture two times per day for several days.

5. Green tea

Drinking a glass of hot tea every day is considered an efficient remedy to control coughing fits. Antioxidant compounds present in green tea may help your body reduce the symptoms of upper respiratory tract infections.

6. Essential oils of ginger and lemon

The essential oils extracted from ginger and lemon possess wonderful pharmaceutical value. They can sooth and warm the respiratory tract. Therefore, it can assist in easing the uncomfortable feelings a continual cough can cause.

You can use these plants in the following ways:

  • Directly chew some raw ginger slices to trigger your mouth to produce saliva, which will help you get rid of the mucus in your throat.
  • Cut a bulb of ginger into thin slices. Heat them with a small amount of water and filter that mixture, then mix it with some lemon juice. Take a tablespoon each time and consume 4 times per day.

7. Turmeric

Turmeric is a popular remedy for stomachaches. In addition, turmeric can increase the human body’s resistance to illness because of its anti-inflammatory and antioxidant properties. Thus, it supports recovery from flu and from coughs, including smoker’s cough.

How to use:

  • Boil water, add ginger root and continue boiling the mixture for a moment, then pour milk into that mixture and stir it carefully.
  • When the mixture cools, add honey and turmeric starch.

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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