Phlegm is a defense mechanism of the body that traps germs and dust that have entered the body from the outside, aggregates them, and makes them discharged outside.
However, excessive accumulation can cause bronchial tissue swelling, inflammation, and various respiratory diseases, so you should not turn away for a long time. Let’s see how to get rid of phlegm:
1. Drink plenty of water
Water thins phlegm, which helps keep it from getting stuck in your throat and prevents dehydration, which can thicken mucus.
2. Gargling with salt water
Mix 0.5 teaspoon (2.5 mL) of salt with 1 cup (240 mL) of warm water and gargle every 2-3 hours throughout the day. Salt water gargles can soothe a sore throat and help reduce mucus in the back of the throat.
3. Drink warm steam
Breathe in steam when using a humidifier or taking a hot shower. Warm steam helps to moisturize the airways and reduce mucus.
4. Make lemon tea with turmeric powder and honey
Mix 2 tablespoons (30 mL) of lemon, 1 tablespoon (15 mL) of honey, and a pinch of turmeric powder in 1 cup (240 mL) of warm water and drink it. The acidity of lemon juice helps to clear phlegm, and the honey soothes the throat and promotes the expulsion of mucus.
5. Eat spicy food
Enjoy foods with red pepper, red pepper powder, wasabi, mustard, etc. Spicy food acts as a natural decongestant, which is good for loosening phlegm and clearing runny nose.
6. Control breathing
Holding a straw in your mouth while holding your breath and exhaling 10 times is also said to help remove phlegm.
Let’s also take a quick look at what you should avoid to get rid of phlegm:
1. Avoid Dairy
Some individuals find that dairy products can increase mucus production. Consider reducing or avoiding dairy if you notice this effect.
2. Avoid Irritants
Minimize exposure to smoke, pollution, and other irritants that can trigger excess mucus production.
3. Avoid Smoking and Alcohol
Smoking and excessive alcohol consumption can irritate the respiratory tract and worsen mucus production.
There’s no “magic” food and way that will instantly eliminate sputum. If you have chronic respiratory issues or excessive mucus production, it’s crucial to work with a healthcare professional to determine the best approach for your individual needs.