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How To Get Rid Of Phlegm

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Several home remedies and treatments can help you get rid of phlegm. Here are the most effective approaches:

  • Stay hydrated: Drinking plenty of fluids, especially warm ones like tea, broth, and soup, helps thin out mucus and makes it easier to clear from your system[1][5][7].
  • Gargle with salt water: Mix warm water with 1/2 to 3/4 teaspoon of salt and gargle for 30–60 seconds. This can soothe your throat and help clear phlegm[1][3].
  • Use steam or a humidifier: Inhaling steam (from a hot shower, bowl of hot water, or a humidifier) helps loosen mucus and relieve chest and nasal congestion[1][2][7].
  • Elevate your head when sleeping: Propping up your head with pillows can help mucus drain more easily and reduce nighttime buildup[1].
  • Try eucalyptus oil: Inhaling the vapor from diluted eucalyptus oil or using a eucalyptus-based balm may help reduce mucus, though consult a health professional before using essential oils[3].
  • Avoid irritants: Stay away from smoke and strong odors, as they can increase mucus production[2].
  • Avoid alcohol and caffeine: Both can dehydrate you, making mucus thicker and harder to expel[5].

If home remedies are not effective, over-the-counter medications may help:

  • Expectorants: Medications like guaifenesin (Mucinex) can thin and loosen mucus.
  • Decongestants: Products such as pseudoephedrine (Sudafed) or oxymetazoline (Vicks Sinex) reduce congestion.
  • Mucolytics: These prescription medications, often inhaled, help thin mucus for certain conditions[2].

For post-nasal drip, treatments like nasal steroid sprays or ipratropium can inhibit mucus production[6]. Hot fluids, including chicken soup, can also offer relief by thinning mucus[6].

If your symptoms persist for more than two weeks, worsen, or are accompanied by unusual colors of phlegm (yellow, green, brown, black, white, or red), consult a healthcare provider to rule out underlying conditions[4]. Never self-medicate with prescription treatments without medical advice.

References

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