Colds, sneezing, and coughing are never fun, and lingering phlegm and mucus can be especially bothersome, causing coughing, throat irritation, and breathing issues. Thankfully, there are effective home remedies to alleviate these symptoms and promote easier breathing.

What Is Phlegm and Why Does It Build Up?

Phlegm is a thick substance produced by the respiratory system to trap dust, bacteria, and irritants. However, colds, allergies, infections, smoking, or irritants can lead to excessive buildup.

Home Remedies to Clear Mucus

1. Stay Hydrated: Drink water, herbal teas, or broths to thin mucus.
2. Saltwater Gargle: Gargling warm salt water soothes the throat and reduces mucus.
3. Steam Inhalation: Inhaling steam loosens and expels mucus.
4. Warm Compress: Apply a warm towel to your chest or throat for relief.
5. Honey and Lemon: A mix of honey and lemon in warm tea soothes the throat and breaks up mucus.
6. Humidifier: Moisturize air to loosen mucus but clean the device regularly.
7. Nasal Irrigation: Flush nasal passages with a saline solution or neti pot.
8. Avoid Irritants: Stay away from smoke, pollution, and strong odors.

Things to Avoid

• Smoking and secondhand smoke.
• Dairy products, which thicken mucus.
• Excess sugary foods and drinks.
• Overusing decongestant sprays without advice.
• Suppressing coughs too much, as they help clear mucus.

When to See a Doctor

If symptoms persist or worsen despite these remedies, consult a healthcare professional.

Using these natural remedies and avoiding triggers can help clear phlegm and mucus, improving respiratory health and overall well-being.