Delhi Battles Post-Diwali Pollution: Gur, Turmeric Milk and Other Ways to Relieve a Sore Throat

Delhi’s Post-Diwali Smog Sparks Health Concerns: 5 Traditional Remedies to Relieve Sore Throat and Cough

Diwali festivities have come to an end, but the pollution left behind continues to trouble residents of the national capital. A thick blanket of smog has pushed air quality into dangerous territory, with many people experiencing throat irritation, dry coughing, chest discomfort and breathing difficulties.

On Monday, November 9, Delhi recorded an overall Air Quality Index (AQI) of 376 at around 7 AM, placing it in the Very Poor category, according to Central Pollution Control Board (CPCB) data. Several monitoring stations reported Severe pollution levels, including Sonia Vihar (449), Burari Crossing (445) and Vivek Vihar (441).

Firecracker emissions during Diwali added to the city’s existing pollution burden. PM2.5 concentrations had risen to more than four times the national 24-hour permissible limit on Diwali evening. Low wind speeds and unfavourable weather conditions further prevented pollutants from dispersing, allowing harmful particles to accumulate near the ground.

With pollution levels expected to remain elevated, residents are increasingly looking for ways to manage the immediate effects of smog exposure. Traditional ingredients such as gur, turmeric, ginger, tulsi and honey are commonly used in Indian households to soothe throat irritation.

Although these remedies may provide temporary comfort, they cannot eliminate harmful pollutants or treat pollution-induced respiratory illnesses.

Why Does Delhi’s Smog Cause Throat Irritation?

The combination of firecracker smoke, vehicle emissions, industrial pollutants and construction dust contributes to deteriorating air quality.

Fine particulate matter, particularly PM2.5, is a major health concern. These tiny particles can enter deep into the lungs and trigger inflammation and irritation in the respiratory tract.

Exposure can result in several symptoms, including:

• Scratchy or dry throat.
• Persistent coughing and sneezing.
• Burning sensation in the eyes and nose.
• Chest tightness and discomfort.
• Wheezing and breathing difficulties.

People with asthma, allergies and other respiratory conditions may experience more severe symptoms.

5 Traditional Home Remedies to Soothe a Sore Throat

Indian kitchens offer several familiar ingredients that are traditionally used to ease mild throat discomfort. Here are five options that may provide temporary relief.

1. Haldi Doodh: The Traditional Turmeric Drink

Turmeric milk, popularly known as haldi doodh, is a common household remedy for throat discomfort and seasonal illnesses.

Turmeric contains curcumin, a compound studied for its anti-inflammatory properties. Adding a pinch of turmeric to a glass of warm milk creates a soothing drink that may help ease throat dryness.

However, there is insufficient clinical evidence that drinking turmeric milk protects the lungs from air pollution or prevents respiratory damage.

2. Ginger and Tulsi Tea

Ginger and tulsi have long been used in traditional Indian preparations for coughs and throat irritation.

Fresh ginger boiled in water can be consumed as a warm drink. Adding a few tulsi leaves can make it a familiar herbal infusion. A small quantity of honey may also help soothe coughing.

These ingredients may provide temporary comfort, but they should not replace prescribed medicines or medical advice.

3. Gur: A Traditional Winter Soother

Jaggery, commonly known as gur, is frequently included in Indian winter diets.

A small piece of jaggery can be allowed to dissolve slowly in the mouth or mixed with warm water or milk. Some households combine it with ginger or turmeric to prepare a traditional drink.

While gur may help make a warm drink more soothing, there is no established scientific evidence that it cleans the lungs, removes toxins or reverses the effects of pollution. People with diabetes should also limit their intake.

4. Honey and Warm Water

Honey is widely used as a home remedy for coughs and throat irritation. Mixing a teaspoon of honey into lukewarm water may help soothe an irritated throat and reduce coughing.

It is a simple option for adults and older children, but honey should never be given to infants below one year because of the risk of botulism.

5. Mulethi and Ajwain

Mulethi (licorice root) and ajwain (carom seeds) are traditional ingredients used in Indian home remedies.

Mulethi is commonly consumed as an herbal infusion to soothe throat dryness and mild coughing. Ajwain is often boiled in water to prepare a warm drink traditionally associated with relief from congestion.

However, mulethi should be used cautiously. Excessive consumption can raise blood pressure and cause other health complications. Ajwain preparations also have limited clinical evidence for treating pollution-related symptoms.

Essential Precautions to Protect Your Lungs During Smog

While traditional remedies may help manage mild discomfort, limiting exposure to polluted air is far more important.

Here are some precautions residents should follow:

Wear a well-fitted N95 mask: Use a properly fitted respirator when travelling outdoors to reduce exposure to fine particles.

Avoid outdoor workouts: Running, cycling and strenuous exercise should be restricted when AQI levels are high.

Use a HEPA air purifier: An appropriately sized purifier can help reduce indoor PM2.5 concentrations.

Keep windows closed during peak pollution: Limit the entry of polluted air and ventilate the house when outdoor conditions improve.

Avoid indoor smoke: Cigarettes, incense sticks, mosquito coils and candles can worsen indoor air quality.

Drink enough water: Proper hydration can help prevent throat dryness.

Children, elderly people and individuals with existing respiratory conditions should take additional precautions.

When Should You Seek Medical Help?

A mild scratchy throat or occasional cough may improve after reducing exposure to polluted air. However, persistent or worsening symptoms should not be ignored.

Medical consultation is advisable if you experience prolonged coughing, wheezing, chest tightness, worsening throat irritation or breathlessness.

Severe breathing difficulty, chest pain or bluish lips require immediate medical attention.

People living with asthma or COPD should continue their prescribed treatment and consult their doctors if symptoms become worse.

As Delhi struggles with post-Diwali pollution, traditional remedies such as haldi doodh, gur, ginger tea and honey may offer temporary relief from throat discomfort. However, reducing exposure, wearing protective masks and maintaining cleaner indoor air remain the most important steps towards safeguarding respiratory health.