Phlegm is a thick, sticky mucus produced by your respiratory system—including your throat, nose, and lungs—to trap dust, bacteria, viruses, and other irritants. This natural defense mechanism helps protect your lungs from infections and pollutants. Normally, your body clears phlegm through swallowing or coughing. However, excess mucus can accumulate due to colds, allergies, respiratory infections, smoking, or exposure to pollutants. When phlegm builds up, it can lead to congestion, persistent coughing, and breathing difficulties, making it important to manage it effectively.
Natural Ways to Reduce Phlegm and Mucus
Instead of relying solely on medications, try these gentle, natural remedies to help thin and expel mucus:
1. Hydrate Frequently
Drinking plenty of fluids—water, herbal teas, and warm broths—helps thin mucus, making it easier to clear. Warm liquids like ginger or chamomile tea can also soothe irritated airways.
2. Inhale Steam
Steam loosens mucus and eases congestion. Pour hot water into a bowl, lean over it with a towel draped over your head, and breathe deeply for 10–15 minutes. Adding eucalyptus or peppermint oil can enhance the effect.
3. Gargle Salt Water
A warm saltwater gargle (½ tsp salt in a glass of water) reduces throat irritation and helps break up mucus. Repeat several times daily for relief.
4. Soothe with Honey
Honey has antibacterial and throat-coating properties. Mix it into warm tea, lemon water, or take it straight to ease coughing and throat discomfort.
5. Drink Herbal Teas
Ginger, turmeric, and licorice root teas have anti-inflammatory and expectorant effects, helping to loosen phlegm and reduce congestion.
6. Use a Humidifier
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