10 Ways to Get Rid of Phlegm and Mucus at Home

Phlegm and mucus can be a real nuisance, often accompanying colds, allergies, or even respiratory infections. Yet, you don’t have to endure the discomfort. From natural remedies to over-the-counter solutions, this guide offers ten methods to help you clear away that pesky phlegm and mucus right at home.

Why Do You Get Phlegm and Mucus?

Before diving into solutions, it’s crucial to know why these sticky substances appear in the first place. Your body naturally produces mucus as a protective mechanism for your respiratory system. However, excess production can occur due to various factors such as allergies, infections, or irritants. In this case, the extra mucus and phlegm can clog up your airways and make you feel miserable.

How to Get Rid of Phlegm and Mucus

1. Stay Hydrated

Drinking enough water is vital for many aspects of health. Research suggests that proper hydration can thin the mucus, making it easier to expel. Aim for at least eight 8-ounce glasses of water a day. If you find water bland, add a slice of lemon or a splash of natural fruit juice to make it more enjoyable.

2. Use a Humidifier

Dry air can irritate your airways and contribute to mucus buildup. A humidifier introduces moisture into the air, which can help alleviate this problem. Place a humidifier in your bedroom or living area and keep it clean to prevent mold growth. According to experts, maintaining a humidity level of 30-50% is ideal for respiratory comfort.

3. Gargle with Warm Salt Water

Gargling with warm salt water can soothe your throat and break down the mucus. This is an age-old remedy backed by anecdotal evidence. Mix a teaspoon of salt in a glass of warm water. Gargle for a few seconds and spit it out. Repeat this several times a day.

4. Inhale Steam

Inhaling steam is an effective way to loosen mucus and phlegm. The hot vapor penetrates the nasal passages and thins the mucus. Boil water and pour it into a bowl. Lean over the bowl and cover your head with a towel. Inhale deeply for about 10 minutes.

5. Opt for Over-The-Counter Solutions

If natural remedies aren’t doing the trick, over-the-counter medications like antihistamines for allergies or expectorants for chest congestion can be useful. Consult your healthcare provider for specific medications that are suitable for you.

6. Eat Spicy Foods

Spicy foods like chili peppers contain capsaicin, a compound that stimulates mucus flow and helps in its expulsion. Include spicy dishes in your meals, or add a dash of hot sauce to your food. But be cautious if you have a sensitive stomach.

7. Use Eucalyptus Oil

Eucalyptus oil has antiseptic properties that can help clear mucus. It’s a common ingredient in many over-the-counter cold remedies. Add a few drops in hot water and inhale the steam, or put a couple of drops on a tissue and sniff it throughout the day.

8. Try Honey and Lemon

A combination of honey and lemon can work wonders for your throat. Honey has antibacterial properties, and lemon is rich in Vitamin C. Mix a tablespoon of honey and the juice of half a lemon in a glass of warm water. Drink this mixture twice a day.

9. Get Enough Rest

Your body needs time to fight off infections. Resting ensures that your body directs its energy towards healing. Sleep for at least 7-8 hours a night and avoid strenuous activities.

10. Exercise Regularly

Regular exercise can improve your overall respiratory health and help in the faster expulsion of mucus. Engage in moderate exercise like walking, swimming, or cycling for at least 30 minutes a day.

Frequently Asked Questions about Phlegm and Mucus

What is the Difference Between Phlegm and Mucus?

A mucus is a sticky substance that your body produces to trap foreign particles like dust and bacteria. It is present in your nose, throat, and lungs. Phlegm, on the other hand, is a type of mucus that collects in the respiratory system, especially when you are sick. In short, all phlegm is mucus, but not all mucus is phlegm.

Why is My Phlegm a Different Color?

The color of your phlegm can tell you a lot about your health. Clear or white phlegm is usually normal. Yellow or green phlegm could indicate an infection. Brown or gray phlegm might be a sign of pollutants or particles trapped in the mucus. If you notice red or pink phlegm, it could be mixed with blood, and you should consult a healthcare provider immediately.

Can Diet Affect Mucus Production?

Yes, certain foods can either help reduce or increase mucus production. Dairy products are often said to thicken mucus, although scientific evidence on this is mixed. Foods rich in antioxidants, like berries and leafy greens, can help your body fight off infections and could potentially reduce excess mucus.

When Should I See a Doctor for Excessive Mucus or Phlegm?

If you’ve tried home remedies and over-the-counter solutions but still experience persistent issues with phlegm and mucus, it might be time to consult a doctor. Also, if you notice symptoms like high fever, difficulty breathing, or blood in your mucus, seek medical attention right away.

Are There Any Side Effects to Over-the-Counter Mucus Treatments?

Over-the-counter medications like antihistamines and expectorants are generally safe for short-term use. However, they can have side effects like drowsiness, dry mouth, or an upset stomach. Always read the label carefully and consult your healthcare provider.

Further Reading: Phlegm in Throat: Causes, Symptoms, and Treatments