Flu and cough are common respiratory ailments affecting millions worldwide, caused primarily by viral infections such as influenza virus, rhinovirus, or coronaviruses (Mayo Clinic, 2023). Symptoms typically include fever, nasal congestion, sore throat, cough, body aches, and fatigue. Although usually self-limiting, these conditions can significantly affect quality of life, reduce productivity, and, in vulnerable populations, lead to severe complications such as pneumonia (Centers for Disease Control and Prevention [CDC], 2022). Natural remedies, including lemon, ginger, and high water intake, have been widely recommended to alleviate symptoms and support recovery due to their medicinal properties.
Causes of Flu and Cough
Flu and cough are primarily caused by viral infections, although bacterial infections can occasionally trigger cough, particularly in chronic respiratory conditions (Mayo Clinic, 2023). The influenza virus spreads through droplets released when an infected person coughs, sneezes, or talks. Rhinoviruses, which are responsible for the common cold, follow a similar transmission pattern. Risk factors for contracting flu and cough include weakened immunity, poor hygiene, crowded living conditions, and exposure to seasonal outbreaks. Secondary causes such as environmental irritants, smoking, and allergies can exacerbate coughing and prolong recovery.
The Role of Lemon
Lemon (Citrus limon) is rich in vitamin C, flavonoids, and antioxidants, which enhance the immune system and reduce the severity of respiratory infections (Carr & Maggini, 2017). Vitamin C plays a critical role in stimulating the production of white blood cells, which fight viral pathogens, while flavonoids possess anti-inflammatory properties that help soothe a sore throat and reduce coughing. Additionally, lemon has mild antibacterial properties, which can help prevent secondary bacterial infections during viral flu. The acidic nature of lemon also aids in breaking up mucus, facilitating easier expectoration and alleviating nasal congestion (Hemilä, 2017).
The Role of Ginger
Ginger (Zingiber officinale) is widely used in traditional medicine for its anti-inflammatory, antioxidant, and antiviral properties. The active compounds in ginger, such as gingerols and shogaols, help reduce throat irritation, suppress cough reflex, and improve overall respiratory function (Sharma et al., 2021). Ginger also promotes sweating, which can aid in reducing fever, a common symptom of flu. Its warming properties enhance circulation and help the body mobilize immune defences more effectively. Regular consumption of ginger has been linked to shorter durations of cold and flu symptoms and improved comfort during respiratory infections (Daily et al., 2015).
High Water Intake
Maintaining adequate hydration is essential during flu and cough episodes. Water helps thin mucus, reducing nasal congestion and facilitating easier breathing. It also prevents dehydration caused by fever, sweating, and increased respiratory fluid loss (Popkin, D’Anci, & Rosenberg, 2010). High water intake supports optimal cellular function, including immune cells, ensuring that the body can effectively combat viral infections. Warm fluids, such as herbal teas or warm water with lemon and ginger, provide additional relief by soothing the throat and enhancing circulation in the upper respiratory tract.
Preparation of Lemon and Ginger Remedy
A simple and effective remedy involves preparing a lemon and ginger infusion. To prepare, peel and thinly slice a small piece of fresh ginger (approximately 2–3 grams) and place it in a cup of hot water. Squeeze the juice of half a lemon into the water and allow the mixture to sleep for 5–10 minutes. Honey may be added for additional soothing effects, particularly for children above one year and adults. If one does not have honey it can be consumes as it is. This infusion can be consumed 2–3 times daily, particularly during episodes of flu and cough, to relieve symptoms and support immune function (Sharma et al., 2021).
Precautionary Measures
Although lemon and ginger are generally safe, some precautions are necessary. Excessive lemon consumption may erode tooth enamel due to its acidity, so rinsing the mouth with plain water after consumption is advised (Lynch & Burnett 2007). Ginger, while safe for most individuals, may cause mild heartburn or gastrointestinal discomfort if consumed in large quantities. Individuals on blood-thinning medications or with gallstone conditions should consult a healthcare professional before using ginger regularly (Daily et al., 2015). Children under one year should avoid honey due to the risk of botulism (CDC, 2022). Botulism is a type of foodborne illness that occurs when spores of the bacterium clostridium botulinum grow and produce toxins in a baby’s intestines (CDC 2024). High water intake should be balanced, as excessive consumption can lead to water intoxication, although this is rare in healthy adults.
In conclusion, Flu and cough are common respiratory ailments with viral origins that can significantly affect health and daily functioning. Natural remedies, including lemon, ginger, and high water intake, provide effective symptomatic relief and support the body’s immune response. Lemon contributes vitamin C, antioxidants, and mucus-thinning properties, while ginger provides anti-inflammatory and antiviral benefits that alleviate throat irritation and cough. Adequate water intake ensures proper hydration and facilitates mucus clearance. When used responsibly and in combination with conventional care, these natural remedies offer a safe and effective strategy for managing flu and cough symptoms.
In places where vaccine shots are available, always get one, and always remember, prevention is better than cure.
References
Carr, A. C., & Maggini, S. (2017). Vitamin C and immune function. Nutrients, 9(11), 1211. https://doi.org/10.3390/nu9111211
Centers for Disease Control and Prevention. (2022). Flu symptoms & complications. https://www.cdc.gov/flu/symptoms/index.html
Centers fo Disease Control and Prevention (CDC). 2024. Infant Botulism-causes, symptoms and prevention. https://www.cdc.gov/botulism/infant-bitulism.html
Daily, J. W., Yang, M., & Park, S. (2015). Efficacy of ginger for alleviating symptoms of nausea and respiratory ailments: A systematic review. Food & Function, 6(9), 3323–3333. https://doi.org/10.1039/C5FO00673K
Hemilä, H. (2017). Vitamin C and infections. Nutrients, 9(4), 339
Lynch, R. J., & Burnett, D. A. (2007). Effects of diet and pH on dental erosion. Journal of Dentistry, 35(11), 841–846
Mayo Clinic. (2023). Cold and flu. https://www.mayoclinic.org/diseases-conditions/common-cold/symptoms-causes/syc-20351605
Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
Sharma, R., Gautam, S., & Yadav, R. (2021). Therapeutic potential of ginger in respiratory disorders: A review. Journal of Herbal Medicine, 28, 100456. https://doi.org/10.1016/j.hermed.2021.100456
