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.
8. Elevate Your Head While Sleeping
Why It Works: Keeping your head elevated prevents mucus from pooling in the throat.
How to Do It:
Use an extra pillow or wedge pillow to prop up your head and chest at night.
9. Avoid Mucus-Producing Foods
Why It Works: Certain foods can increase mucus production.
What to Avoid:
Dairy products like milk and cheese.
Sugary and processed foods.
10. Herbal Remedies
Why It Works: Natural herbs can help clear airways and reduce mucus.
Recommended Herbs:
Thyme tea: Acts as a natural expectorant.
Peppermint tea: Soothes the throat and opens airways.
When to See a Doctor
If phlegm and mucus persist for more than a week, or if you experience additional symptoms like fever, wheezing, or chest pain, consult a healthcare provider.
By incorporating these natural remedies, you can effectively reduce mucus and phlegm buildup in your chest and throat, promoting better breathing and comfort.
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