Our bodies naturally produce mucus, which plays a vital role in keeping systems functioning smoothly—it acts like lubrication for internal processes. However, phlegm is a specific type of mucus produced by the lungs when they’re trying to eliminate irritants such as bacteria, allergens, or inflammatory cells from infections. A build-up of phlegm often leads to symptoms like difficulty breathing, a runny nose, persistent coughing, and a constant urge to clear the throat. While phlegm can typically be expelled through coughing, sometimes it requires extra help. Instead of immediately turning to over-the-counter decongestants, which can sometimes thicken mucus, try these natural remedies first:
1) Lemons
Lemons are considered a superfood by many wellness experts. They offer antibacterial properties and are packed with vitamin C to boost the immune system. The acetic acid in lemons is also known for its strong cleansing abilities. A soothing way to use lemons is to squeeze two teaspoons of fresh juice into a cup of warm water and add a bit of honey, which also helps with phlegm reduction.
2) Honey
Honey not only sweetens your drink but also acts as a demulcent, soothing the throat lining. It naturally contains dextromethorphan, a common ingredient in cough medications. You can take honey with a pinch of black pepper to fight infections or mix it into warm water or tea. As long as you’re not diabetic, a few spoons a day while sick can be beneficial.
3) Steam
One of the most effective methods for loosening phlegm is steam. The heat helps liquefy mucus, making it easier to cough up. A hot shower with the bathroom door closed can provide excellent steam exposure. Alternatively, inhale steam from a bowl of hot water while covering your head with a towel. Always handle hot water carefully to avoid burns and keep children and pets at a safe distance.
4) Chest Percussion
WebMD explains that rhythmic tapping on the chest using a cupped hand creates vibrations that help shift phlegm into larger airways, where it can be coughed up more easily. This technique can be done at home with a partner but should be learned with proper guidance from a healthcare professional.
5) Salt Water Gargle
Gargling with salt water offers multiple benefits: it has antibacterial properties, soothes throat irritation, and reduces inflammation. Dissolve a pinch of salt in warm water and gargle several times a day for noticeable relief.
6) Nasal Irrigation
Rinsing your nasal passages with saline can help clear out mucus buildup. This involves pouring a saline solution into one nostril and allowing it to flow out of the other. WebMD stresses the importance of using distilled or previously boiled water for safety and cleaning your irrigation device thoroughly after each use.
7) Turmeric
Turmeric is a powerful spice with antiseptic and immune-boosting properties. Adding a teaspoon to warm water and gargling with it can help reduce mucus-causing bacteria. Another option is mixing turmeric into warm milk for a comforting drink, though keep in mind that dairy may increase mucus in some individuals.
8) Warm Compress
Applying a warm, damp cloth to the chest or throat can help break down and loosen phlegm by increasing local heat. Simply soak a washcloth in hot water, wring it out, and lay it over the congested area.
9) Essential Oils
Using a diffuser with decongestant essential oils like eucalyptus, peppermint, or rosemary can help open airways and ease breathing. The aromatic compounds in these oils may help reduce nasal and chest congestion.
10) Hot Beverages
Warm drinks are a recurring theme among these remedies. Hot liquids not only hydrate you but also help thin mucus, making it easier to clear from the body. Options include warm water with lemon, herbal teas, and even chicken broth. Scientific studies have shown that hot beverages can provide immediate and lasting relief from respiratory discomfort.
Phlegm that lingers in the chest and throat can be uncomfortable and exhausting, especially when constant coughing leads to soreness and irritation. These natural remedies can help loosen and reduce mucus so your body can eliminate it more easily and gently.