6. Run a Humidifier
Add moisture to the air with a humidifier to loosen mucus in the throat and chest. Keep the device clean to prevent bacterial growth.
7. Use 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 odors. These irritants can worsen mucus production and congestion.
Things to Avoid
While working to get rid of phlegm and mucus, avoid these pitfalls:
Smoking and exposure to secondhand smoke.
Dairy products, which can make mucus thicker.
Excessive sugary foods and drinks.
Overuse of decongestant sprays without medical advice.
Suppressing your cough too much, as it’s a natural way to clear mucus.
