How to Get Rid of Mucus and Phlegm?
Mucus is a substance that lines the airways of the lungs to provide lubrication, filtration, and protection. It helps to keep foreign materials from entering the respiratory system. However, sometimes the body can produce too much mucus, which can leave you feeling congested and makes it more difficult to breathe. If you’re experiencing constant phlegm in the back of your throat, here are some techniques you can use to provide relief:
Causes of Increased Mucus and Phlegm
- Laryngopharyngeal reflux
- Post nasal drainage
- Food allergies
- Infections
- Certain respiratory conditions
Gargle Warm Salt Water
One simple home remedy is to gargle warm salt water. Sodium helps to break up the disulfide bonds within mucus and thins it out for removal. It can also help to soothe a sore throat. To try this technique, mix one half a teaspoon of salt with one cup of warm water. Tilt your head back slightly and gargle the mixture in your throat (without drinking it). Repeat the process as needed.
Try the Huff Coughing Technique
Huff coughing is a forced expiration technique that is an alternative to deep coughing. It’s useful in getting rid of mucus and phlegm. To try this technique:
- Take a breath that is slightly deeper than your normal tidal volume breath.
- Use your diaphragm and the muscles in your stomach to make a series of three rapid exhalations with an open airway.
- Perform a series of controlled diaphragmatic breaths.
- If you feel that the secretions are starting to loosen up, perform a deep cough.
Drink Plenty of Fluids
Staying hydrated is crucial for getting rid of mucus. If your body is dehydrated, it can cause secretions to thicken up, making them more difficult to remove. On the other hand, if your body is well hydrated, the fluids can help to break up the mucus so that it doesn’t stick to your airways, making it easier to cough up or blow out through your nose.
Keep Your Head Elevated
While sleeping, it’s important to keep your head elevated. This can help to prevent secretions from accumulating in the back of your throat, which can cause that uncomfortable feeling.
Use a Humidifier
A humidifier can help to add moisture to the air, which can help to thin out mucus and make it easier to remove.
Try Steam Inhalation
Steam inhalation can help to loosen up mucus and make it easier to remove. To try this technique, bring a pot of water to a boil and then remove it from the heat. Drape a towel over your head and lean over the pot, inhaling the steam through your nose and mouth.
Use Over-the-Counter Medications
There are several over-the-counter medications that can help to alleviate the symptoms of excess mucus and phlegm. Some options include decongestants, expectorants, and nasal sprays. Be sure to follow the instructions on the label and talk to your healthcare provider if you have any concerns.
Conclusion
Excess mucus and phlegm can be a nagging feeling, but there are several techniques you can try to provide relief. These include gargling warm salt water, trying the huff coughing technique, drinking plenty of fluids, keeping your head elevated, using a humidifier, trying steam inhalation.
FAQs:
What is mucus?
Mucus is a thick, slippery substance that lines the airways of the lungs. It helps to provide lubrication, filtration, and protection to keep foreign materials from entering the respiratory system.
What are the causes of increased mucus and phlegm?
The most common causes of increased mucus and phlegm include laryngopharyngeal reflux, post nasal drainage, food allergies, infections, and certain respiratory conditions.
How can I get rid of excess mucus and phlegm?
Some techniques you can try to get rid of excess mucus and phlegm include gargling warm salt water, trying the huff coughing technique, drinking plenty of fluids, keeping your head elevated, using a humidifier, trying steam inhalation, and using over-the-counter medications such as decongestants, expectorants, and nasal sprays.
Is it normal to have mucus in my throat?
It is normal to have some mucus in your throat, as it helps to keep your respiratory system moist and healthy. However, if you have excessive mucus or phlegm that is causing discomfort or difficulty breathing, it may be a good idea to see a healthcare provider for further evaluation and treatment.
Can I prevent excess mucus and phlegm?
There are several things you can do to help prevent excess mucus and phlegm, such as staying hydrated, avoiding triggers like tobacco smoke and pollution, and washing your hands frequently to prevent the spread of infections. It is also a good idea to get vaccinated against respiratory illnesses like the flu.
