How to Get Rid of Phlegm and Mucus Naturally
Phlegm is often your body’s way of clearing irritation or infection from the airways. If it’s from a simple cold or mild respiratory infection, these measures can make mucus thinner and easier to clear.
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Drink plenty of water: Good hydration helps thin mucus so you can cough it up more easily.
Try warm liquids: Warm tea, broth, or warm water with lemon and honey can soothe an irritated throat and may make coughing more comfortable.
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Use humidified air: A clean cool-mist humidifier or a warm, steamy shower can help loosen mucus.
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Sleep with your head elevated: Extra pillows can make breathing more comfortable and help mucus drain.
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Don’t smoke: Cigarette smoke and secondhand smoke irritate the airways and can worsen coughing and mucus production.
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If mucus is coming from your nose: Postnasal drip can create the sensation of mucus stuck in the throat. Staying hydrated and treating nasal congestion appropriately may help.
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One common myth: You don’t necessarily need to avoid milk. Research does not show that drinking milk makes your body produce more phlegm, although it can temporarily make the mouth or throat feel coated.
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When not to treat it at home
Get medical advice if you have shortness of breath, chest pain, significant wheezing, fever, blood in your phlegm, or symptoms that are getting worse. A cough lasting more than about 3 weeks also deserves evaluation.
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If you are over 65, the NHS recommends seeking medical advice for a suspected chest infection because older adults have a higher risk of complications.
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