Phlegm might not be the most pleasant word, but it plays a vital role in protecting your body. Your respiratory system produces enough of it every day to fill about half a two-liter soda bottle. While it quietly does its job when you’re healthy, phlegm can increase and thicken when you’re sick, making breathing harder.
Thankfully, there are simple ways to manage and reduce extra mucus to help you breathe easier. Drinking plenty of fluids is one of the best tools to thin phlegm. Water, herbal teas, or clear broths work well. Aim for enough fluids so your urine looks pale, which means you are well hydrated.
Inhaling steam is another natural method. Steam moistens dry nasal passages and helps loosen mucus. You can boil water, add a few drops of eucalyptus or peppermint oil, cover your head with a towel, and breathe in for about 10 minutes. A hot shower can also help if you’re short on time.
Saltwater gargles are a great remedy for throat discomfort and breaking up mucus. Mix half a teaspoon of salt in warm water and gargle for 30 seconds several times a day. If you need faster relief, over-the-counter decongestants or expectorants can thin mucus, but always check with a doctor first.
Herbal remedies like thyme, eucalyptus, and marshmallow root also soothe your airways and help clear mucus. Using a cool mist humidifier to add moisture to the air is helpful too, but remember to keep it clean.
Nasal irrigation, such as with a neti pot and salt water, flushes out mucus and irritants. Also, try to keep your home free from dust and allergens by cleaning regularly.
Phlegm may be slimy, but it’s a crucial defender for your body. By taking simple steps, you can support your respiratory health and keep mucus at healthy levels.
