8 Ways To Get Rid Of Phlegm And Mucus In Chest And Throat

 

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Colds, sneezing, and coughing are never fun. Probably one of the worst parts about getting a cold is the mucus that seems to linger in the throat and chest for seemingly forever afterward. While this usually does eventually clear, it can really disrupt your life. It can lead to persistent coughing, as well as make breathing difficult, particularly during exercise. This generally makes life just less fun. The question is, what do we do about it? Thankfully, there are several things you can do at home to help clear mucus and breathe easier.

Ways To Get Rid Of Phlegm And Mucus In Chest And Throat at Home

Mucus is a thick and sticky substance produced by the lining of our respiratory system, including the nose, throat, and lungs. It serves an important purpose in our bodies by trapping dust, bacteria, and other foreign particles, helping to keep our airways clear and moist. (1)

However, excessive mucus production or a buildup of phlegm in the chest and throat can be quite bothersome. It can lead to difficulty in breathing, a persistent cough, throat irritation, and a feeling of congestion. Some of the common causes of mucus buildup include common colds, allergies, respiratory infections, smoking, and inhaling irritants.

Ways to Alleviate Phlegm and Mucus at Home

Before jumping to over the counter drugs and pharmaceuticals to clear your mucus, try these natural tricks first. They are safe, easy to do, and you can do them right at home.

1. Keep Hydrated

Drinking plenty of fluids throughout the day helps to thin the mucus, making it easier to expel. Water, herbal teas, warm broths, and soups are excellent choices.

2. Gargle with Salt Water

Gargling with warm salt water several times a day helps to reduce mucus in the throat and soothe irritation. (2) When gargling salt water, follow these steps:

1. Mix together a cup of water with 1/2 to 3/4 teaspoon of salt. Warm water works best, because it dissolves the salt more quickly. It’s also a good idea to use filtered or bottled water that doesn’t contain irritating chlorine.
2. Sip a bit of the mixture and tilt your head back slightly.
3. Let the mixture wash into your throat without drinking it.
4. Gently blow air up from your lungs to gargle for 30 to 60 seconds, and then spit out the water.
5. Repeat as needed.

Between gargles, an herbal throat spray can deliver comfort right where you need it. In a randomized, double-blind trial, a spray made from fresh echinacea and sage worked about as well as a conventional chlorhexidine and lidocaine throat spray for easing sore throats. (4) That same echinacea and sage spray is part of The Health Shop’s Ultimate Cold & Flu Defense Kit.

3. Steam Inhalation

Inhaling steam helps to moisten and loosen the mucus, making it easier to cough up. You can do this by leaning over a bowl of hot water with a towel over your head or by using a steam inhaler.

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4. Warm Compress

Applying a warm compress to your chest or throat can help to relieve congestion and loosen mucus. Simply warm a clean towel with hot water, wring out excess water, and apply it to the affected area.

5. Honey and Lemon

Mix a tablespoon of honey with warm water or herbal tea and squeeze some fresh lemon juice into it. The honey helps soothe the throat while the lemon helps break up mucus. Ginger, garlic, and spicy peppers like cayenne also can help clear mucus and get phlegm moving. (3)

6. Use a Humidifier

Adding moisture to the air with a humidifier can help to loosen mucus in the chest and throat. Make sure to clean the humidifier regularly to prevent the growth of bacteria.

7. Nasal Irrigation

Using a saline solution or a neti pot to flush the nasal passages can help to remove excess mucus and alleviate congestion.

8. Avoid Irritants

Stay away from irritants like cigarette smoke, air pollution, and strong chemical odors, as they can worsen mucus production and congestion.

Get to the Source: Herbal Support for Your Immune System

The remedies above help move mucus out. But lingering phlegm is usually a sign of something else: a cold or another upper respiratory infection that your immune system is still working to clear. Supporting that process can help you get back to breathing easy. A few herbs stand out for the research behind them.

Fresh Echinacea

Echinacea (Echinacea purpurea) is one of the most widely studied herbs for colds, but not all echinacea products are equal. Extracts made from the fresh plant are different from those made with dried herb, and the fresh extracts have some of the strongest research behind them.

In one of the largest echinacea trials to date, 755 healthy adults took either a fresh echinacea extract or a placebo for four months during cold season. The echinacea group had fewer colds, and fewer total days spent sick, than the placebo group. (5)

Andrographis and Traditional Chinese Herbs

Andrographis (Andrographis paniculata) is a bitter herb used for centuries in Traditional Chinese Medicine and Ayurveda. A 2017 systematic review of more than 30 clinical trials found that andrographis helped relieve cough and sore throat symptoms in people with acute respiratory infections. (6)

In Traditional Chinese Medicine, andrographis is often paired with herbs like astragalus and American ginseng, which are traditionally used to support immune function, as well as fang feng and huo xiang, which are traditionally used for the respiratory system.

All Three in One Kit: The Ultimate Cold & Flu Defense Kit

If you want to have these herbs ready before the next cold hits, The Health Shop’s Ultimate Cold & Flu Defense Kit combines them into one bundle, for less than buying each product separately:

• A.Vogel Echinaforce Cold & Flu Tincture (50 mL): the same fresh, organically grown echinacea extract studied in the four-month trial above. Take it at the first sign of a cold, or daily through cold season to support your immune system.*
• A.Vogel Echinaforce Sore Throat Spray (30 mL): fresh echinacea and sage, with a long nozzle that targets the back of the throat to soothe soreness and scratchiness.*
• Health First Cold Defense Supreme (120 capsules): a non-drowsy blend of andrographis, American ginseng, astragalus, fang feng and huo xiang to support healthy immune function.*

Shop the Cold & Flu Defense Kit

The capsules and throat spray are not for use during pregnancy or breastfeeding. Talk to your healthcare provider before use if you have an autoimmune condition, diabetes or a bleeding disorder, take blood thinners or immunosuppressants, or are allergic to plants in the daisy family.

Things to Avoid

To effectively alleviate mucus in the chest and throat, it’s important to be aware of certain “don’ts” that can make the situation worse:

• Avoid smoking and exposure to secondhand smoke, as it can increase mucus production and damage the respiratory system.
• Avoid consuming dairy products, as they can make mucus thicker and harder to expel.
• Avoid excessive consumption of sugary foods and drinks, as they can contribute to mucus production and inflammation.
• Avoid decongestant sprays and nasal drops for extended periods without medical supervision, as they can cause rebound congestion.
• Avoid excessive use of cough suppressants, as coughing is the body’s natural way of clearing mucus and phlegm from the airways.

Remember, if your symptoms persist or worsen, it is always advisable to consult a healthcare professional for a proper diagnosis and treatment plan.

By following these home remedies and avoiding certain triggers, you can effectively manage and alleviate phlegm and mucus in your chest and throat, promoting better respiratory health and overall well-being. And to give your immune system backup this cold and flu season, keep the Ultimate Cold & Flu Defense Kit in your medicine cabinet, so you’re ready at the first tickle in your throat.