Home Remedies to Remove Phlegm
Phlegm buildup in the throat and chest can be uncomfortable, leading to coughing, throat irritation, and difficulty breathing. Fortunately, several home remedies can help loosen and eliminate excess mucus naturally.
Some Effective methods to clear phlegm and improve respiratory health.
1. Stay Hydrated
Drinking plenty of fluids helps thin the mucus, making it easier to expel. Warm liquids such as herbal teas, warm water with lemon, and broths are particularly effective in loosening phlegm. Hydration also keeps the throat moist, reducing irritation.
2. Steam Inhalation
Inhaling steam can help loosen mucus and soothe the respiratory tract. Boil water, pour it into a bowl, and lean over it with a towel covering your head. Breathe in the steam for 10-15 minutes. Adding essential oils like eucalyptus or peppermint can enhance the effect.
3. Saltwater Gargle
Gargling with warm salt water can help break up phlegm and reduce throat irritation. Mix half a teaspoon of salt in a glass of warm water, gargle for a few seconds, and spit it out. Repeat several times a day for relief.
4. Honey and Lemon
Honey has antimicrobial properties, while lemon helps break down mucus. Mix a tablespoon of honey with fresh lemon juice in warm water and drink it two to three times a day. This mixture soothes the throat and reduces mucus buildup.
5. Ginger Tea
Ginger has natural anti-inflammatory and antimicrobial properties that help clear mucus. Boil fresh ginger slices in water for 10 minutes, strain, and add honey or lemon. Drinking ginger tea two to three times daily can provide relief.
6. Turmeric Milk
Turmeric contains curcumin, which has anti-inflammatory and antimicrobial properties. Adding a teaspoon of turmeric to warm milk and drinking it before bedtime can help reduce phlegm and promote better sleep.
7. Use a Humidifier
Dry air can thicken mucus, making it harder to expel. Using a humidifier in your room can keep the air moist, preventing excessive phlegm buildup and soothing your airways.
8. Peppermint or Eucalyptus Oil
Essential oils such as eucalyptus and peppermint have decongestant properties. Adding a few drops to hot water for inhalation or using a diffuser can help clear nasal and chest congestion.
9. Consume Spicy Foods
Spicy foods like chilli peppers, garlic, and horseradish can help thin mucus and clear the sinuses. These foods contain capsaicin, which stimulates mucus flow and helps in its removal.
10. Apple Cider Vinegar
Apple cider vinegar helps balance pH levels in the body and reduce mucus production. Mixing a tablespoon of apple cider vinegar in a glass of warm water and drinking it once or twice daily may help clear phlegm.
11. Rest and Proper Nutrition
Getting enough rest allows your body to recover and fight infections that may be causing excessive mucus production. Eating a healthy diet rich in fruits, vegetables, and immune-boosting foods can support respiratory health.
12. Avoid Dairy Products
Some people find that dairy products increase mucus production. If you notice more phlegm after consuming milk or cheese, try reducing dairy intake to see if symptoms improve.
Conclusion
Excess phlegm can be bothersome, but these natural remedies can help alleviate discomfort and promote better respiratory health. If symptoms persist for more than a few weeks or worsen, consult a healthcare professional for further evaluation and treatment.