Dry air thickens mucus. A humidifier adds moisture to the air, keeping your airways hydrated and easing mucus expulsion—especially useful in dry or heated environments.
7. Incorporate Healing Spices
Turmeric, garlic, and cayenne pepper have antimicrobial and anti-inflammatory benefits. Try golden milk (turmeric in warm milk) or add these spices to meals.
8. Try Postural Drainage
Lying in certain positions (e.g., on your side with your head slightly lowered) can help drain mucus from the lungs using gravity.
9. Avoid Irritants
Smoke, strong fragrances, and allergens can worsen mucus production. Quitting smoking and using an air purifier can improve respiratory health.
10. Eat Pineapple
Pineapple contains bromelain, an enzyme that helps break down mucus and reduce inflammation. Fresh pineapple or its juice can provide relief.
When to Seek Medical Help
While these remedies work well for mild cases, consult a doctor if you experience:
- A cough lasting over three weeks
- Blood in phlegm
- Difficulty breathing or wheezing
- Fever (sign of infection)
- Unexplained weight loss
Final Thoughts
Phlegm is your body’s way of defending against irritants, but excessive buildup can be bothersome. By staying hydrated, using steam, and incorporating natural remedies, you can ease congestion and support respiratory health. However, persistent symptoms warrant professional evaluation to rule out serious conditions.
