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Excess phlegm and mucus in the chest and throat can be uncomfortable and make breathing difficult. Luckily, there are natural and effective ways to alleviate this issue and promote better respiratory health.
1. Stay Hydrated
Why It Works: Drinking plenty of fluids thins mucus, making it easier to expel.
How to Do It:
Drink warm water, herbal teas, or clear broths throughout the day.
Avoid dehydrating drinks like caffeine and alcohol.
2. Use Steam Therapy
Why It Works: Inhaling steam helps loosen mucus and clears the airways.
How to Do It:
Boil water and pour it into a large bowl.
Add a few drops of eucalyptus oil or peppermint oil.
Place a towel over your head and inhale the steam for 5–10 minutes.
Repeat 2–3 times a day.
3. Drink Warm Honey and Lemon Water
Why It Works: Honey soothes the throat, and lemon acts as a natural decongestant.
How to Do It:
Mix 1 tablespoon of honey and the juice of half a lemon into a cup of warm water.
Drink it 2–3 times daily.
4. Try Ginger Tea
Why It Works: Ginger has anti-inflammatory properties that help reduce mucus production.
How to Do It:
Slice fresh ginger and boil it in water for 5–10 minutes.
Add a spoonful of honey and drink while warm.
5. Gargle with Salt Water
Why It Works: Saltwater breaks down mucus and soothes throat irritation.
How to Do It:
Dissolve 1/2 teaspoon of salt in a cup of warm water.
Gargle for 30 seconds, then spit it out. Repeat 2–3 times a day.
6. Use a Humidifier
Why It Works: Adding moisture to the air prevents mucus from becoming too thick.
How to Do It:
Run a humidifier in your room while sleeping or resting.
Keep the device clean to avoid mold growth.
7. Consume Foods That Reduce Mucus
Why It Works: Certain foods have natural decongestant properties.
What to Eat:
Pineapple: Contains bromelain, which helps reduce mucus.
Spicy foods: Such as chili peppers or horseradish, can help loosen mucus.
Garlic and onions: Boost immune function and reduce phlegm.
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