Phlegm is a thick, sticky substance that is produced in the respiratory system. Phlegm helps to trap dust, allergens, viruses and bacteria in the airways and lungs. Phlegm is normal and necessary for the proper functioning of the respiratory system. However, sometimes phlegm can become excessive or change in color and consistency. This can cause discomfort, congestion, coughing, sore throat and infection.
The causes of phlegm can include colds, flu, allergies, asthma, bronchitis, pneumonia, smoking and other factors. The treatment of phlegm depends on the underlying cause. In some cases, medication or antibiotics may be required. There are some natural ways to get rid of phlegm and ease the symptoms at home. These include humidifying the air, drinking plenty of fluids, using natural ingredients like honey, lemon, ginger and garlic, and gargling with salt water.
In this article, you can find out how to get rid of phlegm naturally with tips, remedies and prevention methods. You can also learn when to see a doctor if your phlegm persists or worsens.
How to Get Rid of Phlegm Naturally: Tips
The following tips can help you get rid of phlegm naturally:
- Humidify the air: Dry air can irritate the nose and throat and cause more mucus to form. Using a cool mist humidifier in your bedroom can help keep your airways moist and prevent sore throat. You can run the humidifier safely all day long. Just make sure you change the water every day and clean the humidifier according to the instructions.
- Drink plenty of fluids: Drinking enough fluids can help thin your mucus and make it easier to expel. Try sipping liquids like juice, clear broth, soup or water. You can also drink herbal teas with honey or lemon to soothe your throat.
- Apply a warm, wet washcloth to your face: A warm, wet washcloth can be a comforting remedy for a pounding sinus headache. Inhaling through a damp cloth can also return moisture to your nose and throat. The heat can help relieve pain and pressure.
- Keep your head elevated: When you have too much mucus in your throat or chest, it may help to sleep propped up on a few pillows or in a reclining chair. Lying flat can make you feel more congested because it may feel like mucus is collecting at the back of your throat.
- Do not suppress a cough: Coughing is your body’s way of clearing mucus from your lungs and throat. It may be tempting to use suppressants when you have a nagging, phlegm-filled cough, but they can make it harder for you to get rid of phlegm. Use cough syrups sparingly or not at all.
- Get rid of phlegm discreetly: When phlegm rises from your lungs into your throat, your body is likely trying to get rid of it. Spitting it out is healthier than swallowing it. You can use a tissue or a cup to spit out your phlegm discreetly.
How to Get Rid of Phlegm Naturally: Remedies
The following remedies can help you get rid of phlegm naturally with natural ingredients:
- Use a saline nasal spray or rinse: A saline spray or irrigator can clear mucus and allergens from your nose and sinuses. Look for sterile sprays that contain only sodium chloride (salt) and use sterile or distilled water when rinsing¹. You can also make your own saline solution by mixing 1/4 teaspoon of salt with 8 ounces of warm water². You can use a bulb syringe or a neti pot to rinse your nasal passages with the saline solution.
- Gargle with salt water: Gargling with salt water can help clear phlegm from the back of your throat and soothe a sore throat. Salt water can help reduce swelling and irritation in your throat². To gargle with salt water, follow these easy steps:
- Mix 1/4 teaspoon of salt with 8 ounces of warm water.
- Take a sip of the salt water and tilt your head back.
- Gargle the salt water for a few seconds and then spit it out.
- Repeat until you finish the salt water.
- Use honey: Honey is one of the most natural remedies for phlegm and sore throat. Honey soothes the throat, reduces inflammation and kills germs. It also strengthens the immune system. You can consume honey alone or mix it with warm water or herbal teas.
- Consume lemon: Lemon is an effective natural solution for phlegm. Drinking lemon juice cleanses the infection in the throat and increases blood circulation. Also, lemon, which is rich in vitamin C, increases the body’s resistance. You can squeeze half a lemon into a glass of water and drink it or chew the lemon peel.
- Use ginger: Ginger is a widely used herb in the treatment of phlegm. Ginger regulates mucosal health and fights infections in the upper respiratory tract effectively. You can consume ginger, which is an effective antibacterial, in meals and salads as well as tea. To make ginger tea, follow these steps:
- Peel and chop a 1-inch piece of fresh ginger.
- Boil 4 cups of water in a pot and add the ginger.
- Simmer for 15 to 20 minutes on low heat.
- Strain the tea and add honey or lemon if desired.
- Consume garlic: Garlic is known as a natural antibiotic and is good for phlegm. Garlic kills germs in the throat, reduces inflammation and relaxes the vocal cords. You can eat 1-2 cloves of garlic a day to get rid of your phlegm². You can also make garlic tea by following these steps:
- Peel and chop 3-4 cloves of garlic.
- Boil 2 cups of water in a pot and add the garlic.
- Simmer for 10 minutes on low heat.
- Strain the tea and add honey or lemon if desired.
How to Prevent Phlegm
Some precautions you can take to prevent phlegm are as follows:
- Do not smoke: Smoking irritates the throat, damages the vocal cords and causes more mucus to form. Quitting smoking will reduce both your phlegm and other health problems.
- Stay away from allergens: If you have an allergic constitution, try to avoid exposure to allergens. Pollen, dust, animal hair and other allergens can trigger mucus production. To protect yourself from allergens, clean your home frequently, change your bed sheets, ventilate and use an air filter if necessary.
- Strengthen your immune system: To strengthen your immune system, eat healthy, exercise regularly, get enough sleep and avoid stress. Also consume immune-friendly foods such as vitamin C, probiotics, ginger, garlic and so on.
- Stay in humid environments: Humid environments help to loosen mucus and make it easier to expel. You can inhale steam or use humidifiers to keep your airways moist.
Conclusion
Phlegm is a thick, sticky substance that is produced in the respiratory system. Phlegm helps to trap dust, allergens, viruses and bacteria in the airways and lungs. Phlegm is normal and necessary for the proper functioning of the respiratory system. However, sometimes phlegm can become excessive or change in color and consistency. This can cause discomfort, congestion, coughing, sore throat and infection.
The causes of phlegm can include colds, flu, allergies, asthma, bronchitis, pneumonia, smoking and other factors. The treatment of phlegm depends on the underlying cause. In some cases, medication or antibiotics may be required. There are some natural ways to get rid of phlegm and ease the symptoms at home. These include humidifying the air, drinking plenty of fluids, using natural ingredients like honey, lemon, ginger and garlic, and gargling with salt water. Also, to prevent phlegm, do not smoke, stay away from allergens, strengthen your immune system and stay in humid environments. If your phlegm lasts long or is severe, consult your doctor. We wish you healthy days!