Dealing with phlegm can be really annoying. Fortunately, there are many quite effective home remedies. If you have phlegm in your throat, you can try steaming it down or you can gargle with salt water. Sip a hot drink throughout the day for additional relief, and eat soup or something spicy when you're hungry. Also, follow the tips in the article to prevent phlegm from building up.
Steps
Method 1 of 3: Suitable Home Remedies to Eliminate Phlegm
Step 1. Gargle with salt water to reduce phlegm and soothe your throat
Dissolve half a teaspoon of salt in a cup of hot water. Put a sip of salt water in your mouth, but don't swallow it. Tilt your head back and gargle for a few seconds, then spit the salt water into the sink and rinse your mouth.
You can gargle every 2-3 hours, depending on how you feel
Step 2. Use a humidifier to increase the percentage of humidity in the air
Fill it with distilled water being careful not to exceed the maximum level, then turn it on and let it run while you rest. The moist air will hydrate the airways and dissolve the phlegm in the throat.
If you want, you can pour a few drops of eucalyptus essential oil into the water, which is the active ingredient in balsamic ointments sold in pharmacies (for example Vicks Vaporub). Add 2-3 drops of oil to the water using a dropper before turning on the humidifier
Step 3. Take a hot shower and breathe in the steam to find temporary relief from phlegm
Humid air is able to dilute and dissolve the phlegm present in the throat. Enjoy the pleasure of a long hot (but not hot) shower, relax and take deep breaths.
You can also take advantage of the properties of eucalyptus essential oil when taking a shower. Pour a couple of drops on the shower tray or bottom of the tub using a dropper before turning on the hot water tap
Step 4. Make fumenti with boiling water to dissolve and dilute the phlegm
Fill a large bowl with boiling, steaming water. Cover your head and shoulders with a towel and bring your face close to the water to be able to inhale the hot steam. Breathe slowly for a few minutes, taking care not to get too close to the water so as not to burn yourself with the hot steam. When you can't stand the heat anymore, drink a glass of water to cool and hydrate your airways.
- The method is the same as that used to clean the face. You can do the fumenti 1-2 times a day to dissolve and eliminate the phlegm.
- Again, you can get more benefits by adding 2-3 drops of eucalyptus essential oil to the water. Rosemary or peppermint essential oil can also help dissolve phlegm and soothe your throat.
Step 5. Hum to loosen phlegm if your throat isn't inflamed
The vibrations that occur when you sing can break up the accumulations of phlegm in the throat. Hum your favorite song for a couple of minutes, then take a few sips of water. By singing you should be able to loosen and drain the phlegm in your throat.
Only use this method if your throat doesn't hurt. If you have a sore throat and you feel pain when you sing, use a different method
Step 6. Use a neti pot to clean the nasal passages and loosen the mucus
Fill it with a saline solution (you can buy it without a prescription at the pharmacy) or with demineralized water. Lean your torso over the sink and tilt your head to one side. Place the nozzle of the neti pot against the top nostril and pour the liquid into it very slowly. The liquid will pass through the nasal passages and exit from the other nostril.
- Tilt your head to the opposite side and repeat for the other nostril. Be careful not to ingest the saline solution or demineralized water.
- Do not use tap water because, although in rare cases, it may contain a parasite nicknamed "brain-eating amoeba".
Method 2 of 3: Drinks and Foods Indicated to Eliminate Phlegm
Step 1. Stay hydrated by drinking at least two and a half liters of water a day
Liquids help dilute phlegm by preventing it from building up in the throat. Make sure you meet your daily fluid needs by drinking plenty of water, tea, or other sugar-free, additive-free drinks. Foods rich in water, such as fruit and soups, are also helpful. Consider that women should have at least 2.5 liters of water per day, while men should have at least 3.5 liters.
You can flavor the water or tea with lemon juice to help loosen the mucus. Squeeze the fruit directly into the glass or cup or add a couple of slices to the water or tea
Attention:
You don't need to exceed the recommended daily amount of fluids to get rid of phlegm. If you drink more than necessary, it creates an overload because your body tends to retain fluids when you are sick. Overloading can cause a variety of symptoms, including some very serious, for example, mental confusion, lethargy, irritability, coma, and seizures.
Step 2. Drink a hot drink to dissolve the phlegm in your throat
You can drink plain hot water or a cup of herbal tea, cider or tea. Thanks to the heat the phlegm will soften and melt, it will drain more easily and the throat will benefit greatly.
Generally speaking, sipping a hot drink will help you relax and feel better
Suggestion:
A ginger tea is the ideal choice for relieving sore throats, relieving coughs and eliminating phlegm. Infuse a sachet in boiling water for 2-3 minutes, then wait for the herbal tea to reach a temperature that allows you to drink it without burning yourself.
Step 3. Sip lemon tea sweetened with honey to soothe your throat and clear phlegm
Use a lemon tea bag or add two teaspoons of lemon juice to a cup of hot tea. Add a tablespoon of honey and mix to help it melt. Drink the tea while it is still warm. If you prefer, you can drink plain hot water with the addition of lemon juice to avoid caffeine.
- Lemon is an acidic ingredient that helps dissolve and drain phlegm, while honey soothes inflammation in the throat.
- You can sip a cup of tea or hot water with lemon juice whenever you feel the need to soothe your throat.
Step 4. Eat hot soup to get rid of phlegm
Thanks to the heat, the mucus melts and flows more easily, freeing the respiratory tract. A good hot broth may be enough to dilute the phlegm present in the throat; the chicken broth will also act as a natural anti-inflammatory.
A soup or broth made with chicken meat is the ideal choice, but in general almost any type of liquid and hot dish will help you warm up, hydrate your body and eliminate phlegm
Step 5. Eat something spicy to dissolve and clear the phlegm
Season dishes with chili, cayenne, wasabi, or horseradish. They are all spicy ingredients that act as natural decongestants and dissolve phlegm. It will most likely start running your nose.
Spices can further irritate your throat if you have a sore throat, so it's best to choose another method if you feel pain when swallowing
Method 3 of 3: Prevent Mucus from Accumulating in the Throat
Step 1. Keep your head elevated so that phlegm does not build up in your throat
Mucus naturally flows from the nasal passages to the back of the throat, where it tends to accumulate when you lie down. To avoid this, put pillows under your head to keep it elevated so that the phlegm can drain down.
If the phlegm is very thick, you should sleep while sitting or keep your head elevated with several pillows
Step 2. Avoid foods that can cause acid reflux
Due to acid reflux, phlegm tends to accumulate in the throat. If you regularly suffer from this disorder, when you have a sore throat or phlegm you should avoid foods that can trigger or aggravate it. Here is a list of potential culprits.
- Garlic, onion, spicy foods, caffeine, fizzy drinks, foods with high acidity, alcoholic beverages, mint, tomato and its derivatives, chocolate, and fried or high-fat foods.
- See your doctor if acid reflux occurs more than twice a week.
Step 3. Stop smoking and avoid secondhand smoke
Smoking dehydrates the vocal cords; to overcome this problem and restore the correct level of humidity, the body is forced to create more mucus than normal and consequently the phlegm worsens. If you are a smoker, you should quit or at least avoid smoking until you are completely healed. Also, ask those around you not to smoke in your presence.
If you are a smoker, you can use nicotine patches or chewing gum to neutralize withdrawal symptoms
Step 4. Avoid dairy products as they can further thicken the phlegm
Some people claim that certain dairy products cause the body to produce more mucus, but this is not the case. However, it is true that they can make it thicker, especially those that have a high fat content. As a precaution, it is best to avoid milk and its derivatives until the situation has returned to normal.
If you don't feel like giving up dairy, at least choose low-fat ones to reduce the risk of mucus thickening
Step 5. Protect yourself from allergens, fumes and dangerous chemicals
Vapors released from paints, detergents and other chemicals can irritate the respiratory tract and harm the lungs. To protect itself, the body tends to produce more mucus, so be careful to limit contact with any irritating substances. If you can't help but use products that are hazardous to respiratory health, wear a protective mask and move to a well-ventilated area as soon as possible.
Advice
- There are no contraindications to swallowing phlegm, but if you prefer you can spit it out.
- Suck on a balsamic candy to soothe your throat.
Warnings
- If you are short of breath or notice any blood in the phlegm that you excrete when you cough, contact your doctor or the emergency health service immediately.
- Contact your doctor if you shed yellow or greenish mucus when you cough.
- Don't use apple cider vinegar to treat phlegm. In addition to being ineffective against infection, it will increase the burning sensation in the throat.
