What Is Phlegm and Why Does It Accumulate?
Phlegm is a thick, sticky substance produced by the respiratory system, including the throat, nose, and lungs. This mucus plays a vital role in maintaining respiratory health by trapping dust, bacteria, viruses, and other irritants, preventing them from entering the lungs and causing harm. Under normal circumstances, phlegm is cleared naturally through swallowing or coughing. However, excessive mucus production can occur due to colds, allergies, respiratory infections, smoking, or exposure to environmental irritants like pollution or strong odors. When phlegm accumulates, it can cause discomfort, congestion, coughing, and difficulty breathing, making it essential to find effective ways to alleviate this buildup.
Home Remedies to Get Rid of Phlegm and Mucus Naturally
Before reaching for over-the-counter medications or pharmaceutical solutions, consider these natural remedies to help thin and clear mucus buildup. These methods are gentle, effective, and often utilize ingredients you may already have at home.
1. Stay Hydrated
Drinking plenty of fluids is one of the simplest and most effective ways to thin mucus and make it easier to expel. Water, herbal teas, and broths can help keep your respiratory system hydrated, reducing the thickness of phlegm. Warm liquids, such as ginger tea or chamomile tea, can also soothe irritated airways and promote mucus drainage.
2. Use Steam Therapy
Inhaling steam can help loosen phlegm and relieve nasal and chest congestion. To try steam therapy, fill a bowl with hot water, lean over it, and cover your head with a towel to trap the steam. Breathe deeply for 10–15 minutes. Adding a few drops of essential oils like eucalyptus or peppermint can enhance the decongestant effects.
3. Gargle with Salt Water
A warm saltwater gargle can help reduce throat irritation and loosen mucus in the throat. Mix ½ teaspoon of salt in a glass of warm water, gargle for 30 seconds, and spit it out. Repeat several times a day to ease symptoms and clear excess phlegm.
4. Consume Honey
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