10 Home Remedies For Phlegm (Mucus) And Prevention Tips

It is critical to clear the phlegm if you have had a wet cough for an extended period of time. Mucus and phlegm typically indicate an underlying infection, so you shouldn't allow them to accumulate. While most cough medications, over-the-counter expectorants, and natural expectorants such as licorice root, slippery elm bark, nettle leaf, cinnamon, and oregano essential oil help you clear your system of mucus, there are some at-home remedies that can help loosen mucus and make clearing your system easier. Continue reading to learn more about phlegm, its various color indicators, and how to completely eliminate it to help clear your airways.

 

What Is Phlegm?

Phlegm is a thick and sticky fluid that is secreted in your chest. Although this secretion is the result of a natural process, in some cases, it may be the result of an underlying disease. When you are running a cold or flu and cough phlegm up, it is termed as sputum. Your body doesn’t usually produce too much phlegm unless you are sick.

Now that you know phlegm, scroll down to the next section for the major causes of phlegm.

 

What Causes Phlegm?

Here is a list of factors that cause phlegm (1), (2), (3), (4), (5):

• Respiratory Infections: Viral and bacterial infections like the common cold, pharyngitis, and flu can increase mucus production, leading to phlegm.
• Allergies: Exposure to pollen, dust, or pet dander can trigger an allergic reaction, prompting the body to produce more mucus.
• Smoking: Smoking is a well-known irritant to the respiratory tract, resulting in inflammation and heightened mucus production.
• Environmental Irritants: Inhaling pollutants, chemicals, or irritants like air pollution can stimulate phlegm production.
• Postnasal Drip: Mucus from the nasal passages can drip down the throat, causing increased phlegm.
• Gastroesophageal Reflux Disease (GERD): Stomach acid entering the throat can lead to irritation and the presence of phlegm.
• Asthma: Airway inflammation can lead to excess mucus production.

The best way to find whether your phlegm is an indication of any disease is to look for its color. Given below is a phlegm color chart that can help you.

 

What Does The Colour Of Your Phlegm Say About Your Health?

• Green Or Yellow Phlegm

Green or yellow phlegm is usually an indication that your body is fighting a disease. Medical conditions like bronchitis, pneumonia, sinusitisⁱ  A condition caused by the swelling of tissues lining the sinuses (cavities around the nasal passages). , and cystic fibrosisⁱ  A rare inherited disorder that damages the lungs, digestive system, and other organs through the buildup of sticky mucus. may result in green or yellow phlegm. But you must also look for other symptoms to identify which one of these you are actually suffering from.

• White Phlegm

The most common conditions that lead to the formation of white phlegm include viral bronchitis, gastroesophageal reflux diseaseⁱ  A digestive disease in which stomach acid repeatedly moves up into the esophagus and irritates its lining. , and congestive heart failure.

• Brown Phlegm

Brown phlegm is usually rusty and most often hints at old blood. It is usually caused by bacterial pneumonia and bacterial bronchitis.

• Red Or Pink Phlegm

The main cause of pink or red phlegm is blood. Infections like pneumonia, tuberculosis, congestive heart failure, pulmonary embolismⁱ  A condition that occurs when lung arteries are blocked by a blood clot, stopping the flow of blood to that part of the lungs. , and even lung cancer may be the underlying cause of pink or red sputum.

• Black Phlegm

Melanoptysis is another term used for black sputum. Black sputum is usually a sign that you have inhaled high amounts of something black, say coal dust or kohl. It is commonly caused by smoking, pneumoconiosisⁱ  A lung disease caused by breathing in certain dust particles that could damage your lung, usually due to exposure at work. or a fungal infection caused by a black yeast called Exophiala dermatitidis.

Excessive phlegm is usually the result of an allergy or infection. It can also be caused by certain foods like milk and other dairy products, chemotherapy, pregnancy, or even candida infections.

The symptoms that surface with the build-up of phlegm usually vary depending on its cause. However, some common signs and symptoms of phlegm associated with excessive fluid build-up are mentioned below.

 

Signs And Symptoms Of Phlegm

The most common signs and symptoms of an excessive phlegm build-up include the following:

• Coughing up mucus and phlegm
• A runny nose
• Nasal or chest congestion
• A sinus headache
• A sore and congested throat
• Shortness of breath

 

Quick Tip

Excess phlegm can be treated at home, but if you experience blurred vision with a stuffy nose and notice white or yellow spots on the back of your throat, seek medical attention.

Most cases of phlegm build-up are a result of infections like a cold or flu and can be cured easily. If you have been suffering from phlegm following a disease and wish to get rid of it soon, the following remedies are just for you.

 

How To Get Rid Of Phlegm Naturally

1. Apple Cider Vinegar

You Will Need

• 1 tablespoon of apple cider vinegar
• 1 glass of water
• Honey (optional)

What You Have To Do

1. Add a tablespoon of apple cider vinegar to a glass of water and mix well.
2. Consume this solution on a daily basis.
3. You can also add honey to this for flavor.

How Often You Should Do This

You must do this at least thrice daily.

Why This Works

Apple cider vinegar is often used as a natural decongestant. This is due to its potassium content, which is known to help with runny noses. ACV also has natural antiviral and antibacterial properties that can help in fighting infections that result in excessive phlegm production (6).

 

2. Essential Oils

1. Peppermint Oil

You Will Need

• 7-8 drops of peppermint oil
• 1 bowl of steaming hot water

What You Have To Do

1. Add a few drops of peppermint oil to a bowl of steaming hot water.
2. Bend over the bowl and cover your head with a towel or blanket.
3. Inhale the steam deeply.

How Often You Should Do This

You can do this 1 to 2 times daily.

Why This Works

Peppermint oil is one of the most widely used essential oils to clear congestion. One of the main components of peppermint oil is menthol, which is a natural expectorantⁱ  A cough medicine to lubricate the airway and remove phlegm from the passageway to relieve congestion. and has antispasmodic properties (7). The vapors from peppermint oil can go right up to your lungs and help in breaking down the phlegm build-up and relaxing your lung muscles. Peppermint oil is also antibacterial and can help fight infections that lead to excessive phlegm accumulation in your body (8).

 

2. Eucalyptus Oil

You Will Need

• 6-8 drops of eucalyptus oil
• A bowl of steaming hot water

What You Have To Do

1.  Add a few drops of eucalyptus oil to a bowl of steaming water.
2.  Cover your head with a towel and inhale the decongesting vapors.

How Often You Should Do This

You must do this 1 to 2 times daily.

Why This Works

Eucalyptus oil contains eucalyptolⁱ  A colorless liquid with a spicy and mint-like smell that is used as an ingredient in many mouthwash and cough medicines. that makes it a potent decongestant and microbe-fighting agent. The decongesting properties of eucalyptus oil help in breaking up the phlegm, and its antimicrobial properties can combat infections (9), (10).

 

3. Salt Water Gargle

You Will Need

• 1 teaspoon of salt
• 1 glass of hot water

What You Have To Do

1. Add a teaspoon of salt to a glass of medium hot water.
2. Mix well and use this solution to gargle.

How Often You Should Do This

You must do this at least thrice daily.

Why This Works

Salt water gargle is a proven remedy to combat upper respiratory infections like cold and flu, both of which can lead to phlegm build-up (11). While the hot water can provide immediate relief to your congested throat, the antibacterial properties of salt can combat the infections that have resulted in the excessive production of phlegm (12).

 

4. Ginger

You Will Need

• 1 to 2 inches of ginger
• 1 cup of hot water
• Honey (optional)

What You Have To Do

1. Steep the ginger in hot water for 5 to 10 minutes.
2. Strain and let it cool a bit.
3. Add a little honey to the slightly warm ginger tea and consume it.

How Often You Should Do This

You must drink this tea 3 to 4 times daily.

Why This Works

Ginger is rich in various polyphenols and flavonoids that are antibacterial, antiviral, and antispasmodic (13), (14), (15). These can help fight infections and prevent congestion due to excessive production of phlegm. Regular intake of ginger will also have a relaxing effect on your lung muscles and help in decongestion. In addition to this, ginger is quite popular for its use as a natural expectorant and can help relieve the symptoms of excessive phlegm or mucus build-up.

 

5. Garlic

You Will Need

• 4-5 cloves of garlic
• 1 cup of warm water

What You Have To Do

1. Crush a few cloves of garlic and consume with warm water every morning.
2. Alternatively, you can also chew on the garlic cloves or add them to your daily diet.

How Often You Should Do This

Do this 3 to 4 times daily.

Why This Works

Garlic contains a compound called allicin that gives it most of its medicinal properties. In addition to being used as a natural expectorant to help break down the phlegm build-up, garlic also possesses antimicrobial properties that can help fight bacterial, viral, and fungal infections that may cause your respiratory glands to produce more phlegm (16), (17).

 

6. Turmeric

You Will Need

• 1 teaspoon of turmeric
• 1 tablespoon of apple cider vinegar
• 1 teaspoon of honey
• 1 glass of warm water

What You Have To Do

1. Add about a tablespoon of apple cider vinegar and a teaspoon of turmeric to a glass of warm water.
2. Stir well and add a little honey for flavor.
3. Consume this solution on a daily basis.
4. Alternatively, you can also gargle with this solution multiple times a day.

How Often You Should Do This

You must do this at least 2 to 3 times daily.

Why This Works

The presence of curcumin is what gives turmeric most of its wonderful healing properties (18). Curcumin is a natural antiseptic and exhibits antimicrobial properties against various fungi, bacteria, and viruses (19). It also decongests congested or obstructed airways by helping to loosen the phlegm accumulation in your chest and throat (20).

 

7. Humidifier/Vaporizer

Exposing yourself to cold and dry air can worsen the phlegm build-up. Therefore, it is recommended that you use a humidifier or vaporizer in your room to keep the surrounding air moist and prevent dehydration.

Moist air helps in loosening the mucus, making it easier to pass through your nasal passages and airways. This also helps combat infections like sore throat and cough, which may be an underlying cause of the excessive phlegm produced by your body.

You can also add a few drops of any essential oils to the humidifier for maximum benefits. However, you must remember to clean the humidifier once in a while to prevent indoor pollution (21).

 

8. Honey

You Will Need

• 1 tablespoon of honey
• A pinch of pepper powder

What You Have To Do

1. Mix the honey and pepper powder and consume this mixture daily.
2. Alternatively, you can also add a tablespoon of honey to a glass of slightly warm water and consume it on a daily basis.

How Often You Should Do This

You must do this 2 to 3 times daily.

Why This Works

Honey is another natural remedy that can help reduce excessive phlegm build-up. Studies have proved honey to be effective in treating upper respiratory diseases like cough in children, proving its decongestant and expectorant properties that can be quite effective against phlegm and mucus accumulation (22), (23), (24).

 

9. Onion

You Will Need

• 1 tablespoon of crushed onion
• 1/2 tablespoon of honey

What You Have To Do

1. Take an onion and cut it into small pieces.
2. Crush a tablespoon of the cut onions and mix with half a tablespoon of honey.
3. Consume this onion-honey mixture.

How Often You Should Do This

You must consume this mixture at least 2 to 3 times daily.

Why This Works

Onions are a rich source of various nutrients, but it is the presence of a compound called quercetin that makes them quite popular. Quercetin has proved to be beneficial against various diseases. However, it is its action against allergies and respiratory infections that highlights its usefulness. Quercetin is an anti-allergic agent and can help prevent the accumulation of phlegm and mucus in your respiratory tracts (25), (26). It is also known for its immunity boosting properties and can hence be used to promote your overall health as well (27).

 

10. Lemon Juice

You Will Need

• 1/2 lemon
• 1 glass of warm water
• Honey

What You Have To Do

1. Add the juice of half a lemon to a glass of warm water.
2. Add honey to the lemon flavored water and consume daily.
3. Alternatively, sprinkle a little salt and pepper on half a lemon and suck on it.

How Often You Should Do This

You must do this at least thrice daily.

Why This Works

This is one of the most effective remedies to get rid of phlegm. Lemons are a rich source of vitamin C (28). Vitamin C is proven to be effective in treating infections like whooping cough and cold, both of which are often accompanied by the excessive production of phlegm. Other than this, lemons are also bactericidal and can help fight bacterial infections that cause your body to produce phlegm in excess (29).

 

source: stylecraze