The best ways to reduce phlegm from your chest and throat include:
1. Stay Hydrated
Drinking warm fluids like herbal teas, warm water with honey, or broths can help thin mucus, making it easier to expel.
2. Use Steam Therapy
Inhaling steam from a bowl of hot water or taking a hot shower can loosen mucus in the chest and throat. Adding eucalyptus oil can enhance the effect.
3. Gargle with Salt Water
A warm saltwater gargle can help clear mucus from the throat and soothe irritation.
4. Take Natural Remedies
- Ginger Tea – Has anti-inflammatory properties that can reduce mucus production.
- Honey and Lemon – Honey has antibacterial properties, while lemon helps break down mucus.
- Turmeric Milk – Turmeric has anti-inflammatory benefits that help clear phlegm.
5. Use Expectorants
Over-the-counter expectorants like guaifenesin can help loosen mucus, making it easier to cough up.
6. Avoid Mucus-Producing Foods
Reduce dairy, sugary foods, and processed foods, as they can contribute to thicker mucus.
7. Elevate Your Head While Sleeping
Keeping your head elevated helps prevent mucus from pooling in your throat.
8. Stay Away from Irritants
Avoid smoking, strong perfumes, and air pollution, which can worsen mucus buildup.
Would you like specific home remedies or medications to try?