Nobody enjoys colds, sneezing, or coughing. One of the most annoying parts of being sick is dealing with sticky phlegm and mucus in your chest and throat. If you’re looking for ways to get rid of it, you’re not the only one. The constant coughing, irritated throat, and trouble breathing can make life hard. Luckily, there are simple home remedies you can use to clear the mucus and breathe more comfortably.
What Is Phlegm and Why Does It Build Up?
Phlegm is a thick, sticky substance made by your throat, nose, and lungs. Its job is to trap dust, bacteria, and other irritants to keep your airways clean. But sometimes, too much mucus builds up because of colds, allergies, infections, smoking, or irritants. When this happens, it’s important to find natural ways to clear it.
Natural Ways to Remove Phlegm and Mucus
Before using medicines, try these simple home remedies to reduce mucus buildup.
1. Drink Lots of Fluids
Keep drinking water, herbal teas, or warm soups during the day. These help make the mucus thinner and easier to remove.
2. Gargle with Salt Water
Mix half a teaspoon of salt in a glass of warm water and gargle several times daily. This soothes throat irritation and reduces mucus buildup.
3. Try Steam Inhalation
Breathe in steam by leaning over a bowl of hot water with a towel covering your head. This helps soften and loosen mucus, making it easier to clear.
4. Use a Warm Compres
Place a warm cloth on your chest to help reduce mucus and improve comfort.
5. Use Honey and Lemon
Mix a tablespoon of honey with warm water or tea and add some lemon juice. Honey calms your throat, and lemon helps loosen mucus.
6. Use a Humidifier
Run a humidifier to add moisture to the air, which helps loosen mucus in your chest and throat. Make sure to keep the humidifier clean to avoid bacteria buildup.
7. Try Nasal Irrigation
Flush your nasal passages with a saline solution or neti pot to clear out excess mucus and alleviate congestion.
8. Avoid Irritants
Stay away from cigarette smoke, pollution, and strong chemical smells, as they can increase mucus and make congestion worse.
Things to Avoid
To help reduce phlegm and mucus, avoid:
- Smoking and secondhand smoke.
- Dairy products, which can thicken mucus.
- Too much sugar in foods and drinks.
- Overusing decongestant sprays without advice from a doctor.
- Holding back your cough too much, as coughing helps clear mucus.
When to See a Doctor
If these remedies don’t help or your symptoms get worse, see a doctor for proper treatment.
By using these natural remedies and avoiding common triggers, you can clear phlegm and mucus, improving your breathing and overall health.
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