Dealing with phlegm can be annoying. Luckily, there are a variety of home remedies that can be used effectively! If you have a lot of phlegm in your throat, try home remedies like gargling with salt water and inhaling steam to break up the mucus. In addition, you can reduce it by drinking hot liquids and lemon tea, and eating soups or spicy foods. As a last resort, you should prevent a more severe build-up of mucus from occurring by avoiding the trigger.
Step
Method 1 of 3: Using Home Solutions
Step 1. Gargle with warm salt water to reduce mucus and soothe the throat
Mix 1/2 teaspoon (3 ml) of salt with 1 cup (250 ml) of warm water. Sip some salt water, but don't swallow it. Tilt your head and gargle with the water for a few seconds. Next, spit the water into the sink and rinse your mouth with clean water.
You can repeat this action every 2 to 3 hours throughout the day, as needed
Step 2. Use a humidifier to moisten the airways with warm steam
Put distilled water into the humidifier until it reaches the limit. Next, turn on the humidifier and keep it running while you recover. The steam will moisten the airways and loosen mucus. This can reduce phlegm in the throat.
If you wish, you can add eucalyptus essential oil (this is commonly used in vaporub products). With a dropper, add about 2-3 drops of this oil to the water in the device before you turn on the humidifier
Step 3. Take a hot bath and inhale the steam for temporary relief
Steam loosens and loosens phlegm in the throat, so taking a hot bath can be beneficial. If using a shower, set the water to the warmest setting, but not too hot. Next, relax in the shower and take some deep breaths.
You can also use eucalyptus essential oil in the shower. Use a dropper to drip some of the oil into the tub or floor before you go into the bathroom
Step 4. Breathe in the steam from the hot water to loosen and loosen phlegm
Put the hot water in a large bowl. Next, tilt your body over the bowl and cover your head and bowl with a towel. Slowly inhale the steam as comfortably as possible. After that, drink a glass of water to cool down and keep you hydrated.
- This action is called facial steaming, which can be done once or twice a day as needed to reduce phlegm.
- For added benefit, add essential oils to the water, for example by adding 2 to 3 drops of eucalyptus, rosemary, or peppermint essential oils to help loosen mucus and soothe the throat.
Step 5. Hum (with your mouth closed) to break up the phlegm if your throat doesn't hurt
Humming vibrates your throat, which can effectively break up phlegm. Hum your favorite song for a minute or two, then take a sip of water. This can help clear the throat.
This action should be done if the throat is not sore. If you feel uncomfortable humming, try something else
Step 6. Rinse the sinuses with a neti pot to clear the airways and loosen mucus
Fill a neti pot with distilled water or an over-the-counter saline solution. Next, lean over the sink and tilt your head to one side. Place the tip of the neti pot in the nostril at the top, then run the water into your nose. Water will flow into the upper nostril and out of the lower nostril.
- Rinse both nostrils in the sink. Be careful not to swallow the salt solution or water.
- Do not use tap water to fill the neti pot. Although this is a rare case, tap water can contain amoeba which can damage the brain.
Method 2 of 3: Remove Mucus with Liquids and Food
Step 1. Keep your body hydrated by drinking at least 11 glasses of water (3 liters) every day
The liquid helps thin the mucus so it doesn't build up in the throat. Make sure you are meeting your daily fluid needs by drinking plenty of water, tea, and other fluids. In addition, eat snacks that contain water, such as fruit or soup. Women need about 11 glasses (3 liters) of water every day, while men need about 15 glasses (4 liters) every day.
Try adding lemon to water or tea to help break up mucus. Add lemon wedges or lemon juice to your water
Warning:
Don't drink too much fluids. If you drink too much fluid, the body will experience excess fluid. Usually the body will store fluids when you are sick. Some of the symptoms if a person has excess fluid include confusion, lethargy, irritability, coma, and seizures.
Step 2. Drink warm liquids to break up mucus and clear the throat
Choose a hot liquid, such as water, tea, or warm apple cider to help reduce phlegm. The heat of the drink can soften and thin the mucus so that it can be expelled easily. This will help clear the throat.
Warm liquids can also be soothing, so you'll feel better
Tip:
Ginger tea is a popular drink commonly used to relieve throat irritation, mucus, and coughs. Steep a ginger tea bag in hot water for 2 to 3 minutes, then drink it warm.
Step 3. Drink lemon tea mixed with honey to soothe the throat and reduce mucus
Use a factory-made lemon tea bag or mix 2 teaspoons (10 ml) of lemon with 1 cup (250 ml) hot water. Add about 1 tablespoon (15 ml) of honey to the lemon juice and mix well. Drink this tea warm.
- The acid in lemon juice will thin and remove phlegm, while honey can soothe the throat.
- You can drink this mixture of lemon tea and honey as often as you like.
Step 4. Eat hot soup to break up and thin the mucus
The soup will warm up the mucus and thin it out so you can expel it easily. The broth can also thin mucus and clear the throat. In addition, soups made from chicken stock (such as chicken noodle soup) can also be used as anti-inflammatory agents.
If possible, choose a soup made from chicken stock because it has great benefits. However, you can still use any soup to warm up and increase the amount of fluids
Step 5. Eat spicy foods to loosen phlegm so you can expel it easily
Choose dishes that contain spicy ingredients, such as large chilies, cayenne pepper, wasabi, horseradish, or pepper. This spicy food ingredient acts as a natural decongestant that can thin mucus and remove it from the nose. This can help get rid of phlegm.
Spicy foods can burn your throat. You shouldn't do it if your throat hurts
Method 3 of 3: Preventing Phlegm Accumulation
Step 1. Keep your head up so that mucus doesn't build up in your throat
The mucus will naturally flow from the sinuses to the back of the throat. If you lie down, mucus will continue to pool there. This can cause phlegm to build up in the throat. You can prevent this by propping your body up with a pillow to allow the phlegm to drain.
When sleeping, prop your head with lots of pillows or sleep in a chair if the mucus is really thick
Step 2. Stop eating foods that can make you suffer from acid reflux
Acid reflux can make mucus build up in the throat. If you experience frequent heartburn or burning throat, monitor foods that appear to be causing these symptoms. Next, avoid these foods.
- Acid reflux usually occurs when you consume garlic, onions, spicy foods, caffeine, carbonated drinks, citrus-based foods, alcoholic beverages, mint, tomato products, chocolate, and fried foods that contain lots of oil.
- Talk to your doctor if you experience acid reflux more than twice a week (if you haven't already).
Step 3. Avoid smoking and stay away from secondhand smoke
Smoking can dry out the vocal cords, which triggers the body to produce more mucus and phlegm to restore lost moisture. This causes the phlegm to increase. So, you should stop smoking if you experience it. Also, ask others not to smoke near you, or to stay away from people who smoke.
If you smoke, use a nicotine patch or gum to satisfy your smoking urge
Step 4. Avoid dairy products as they can thicken mucus
Maybe you've heard that milk can make the body produce a lot of mucus, but that's a wrong opinion. However, milk can make mucus thick, especially if you eat dairy products that are high in fat. Although mucus doesn't thicken after you eat dairy, it's best to avoid it if you want to get rid of phlegm.
If you still want to consume milk, choose nonfat dairy products because these ingredients are less likely to thicken mucus
Step 5. Avoid exposure to allergens (allergy-causing), smoke, and harmful chemicals
Strong odors from paints, cleaners, and other chemicals can irritate the airways and impair respiratory function. This can trigger the body to produce a lot of mucus. Limit contact with irritants or chemicals. If you can't avoid it, put on a face mask and move to a well-ventilated area as soon as possible.
Tips
- Swallowing mucus is not a problem for your body, but you can expel it if you wish.
- Take cough medicine containing menthol to cool the throat
Warning
- If you experience coughing up blood, shortness of breath, or difficulty breathing, seek medical attention immediately or call emergency services.
- Go to the doctor if you cough up green or yellow mucus.
- Do not use apple cider vinegar to treat phlegm. This material can not treat the infection, but instead makes the throat become burning.
