Home Remedies to Get Rid of Phlegm and Mucus Naturally
Before reaching for over-the-counter medications or pharmaceutical solutions, consider these natural remedies to help thin and clear mucus buildup. These methods are gentle, effective, and often utilize ingredients you may already have at home.
1. Stay Hydrated
Drinking plenty of fluids is one of the simplest and most effective ways to thin mucus and make it easier to expel. Water, herbal teas, and broths can help keep your respiratory system hydrated, reducing the thickness of phlegm. Warm liquids, such as ginger tea or chamomile tea, can also soothe irritated airways and promote mucus drainage.
2. Use Steam Therapy
Inhaling steam can help loosen phlegm and relieve nasal and chest congestion. To try steam therapy, fill a bowl with hot water, lean over it, and cover your head with a towel to trap the steam. Breathe deeply for 10–15 minutes. Adding a few drops of essential oils like eucalyptus or peppermint can enhance the decongestant effects.
3. Gargle with Salt Water
A warm saltwater gargle can help reduce throat irritation and loosen mucus in the throat. Mix ½ teaspoon of salt in a glass of warm water, gargle for 30 seconds, and spit it out. Repeat several times a day to ease symptoms and clear excess phlegm.
4. Consume Honey
Honey is a natural remedy known for its soothing and antibacterial properties. It can help calm a sore throat and reduce coughing caused by mucus buildup. Add a spoonful of honey to warm water, tea, or lemon juice, or take it directly for quick relief.
5. Drink Herbal Teas
Certain herbal teas, such as ginger, turmeric, or licorice root tea, have anti-inflammatory and expectorant properties that can help break down mucus and ease congestion. Ginger tea, in particular, is excellent for stimulating circulation and loosening phlegm in the respiratory tract.
