- Stay well hydrated
Drinking enough water helps thin mucus, making it easier to clear. Without proper fluids, phlegm becomes thick and sticky, increasing discomfort. Warm beverages like ginger, chamomile, or mint tea relax the airways and soothe the throat. - Use steam to loosen mucus
Inhaling steam hydrates mucous membranes and loosens buildup. Hot showers or bowls of steaming water can quickly reduce congestion and ease throat tightness. - Adjust your diet
Certain foods can affect mucus production. Highly processed foods and excess sugar may increase phlegm, while fruits and vegetables provide vitamins and antioxidants that support immunity. Spicy foods can temporarily open airways and clear the throat. - Gargle with warm salt water
Saltwater gargles reduce throat irritation, loosen mucus, and ease the urge to clear the throat. Doing this several times a day can significantly improve comfort. - Improve air quality and sleep position
Dry air thickens mucus, making it harder to clear. Using a humidifier at night keeps the throat moist. Elevating the head while sleeping also prevents phlegm from pooling and reduces morning congestion. - Stay active and practice deep breathing
Light exercise promotes lung function and helps mobilize mucus. Deep breathing exercises and gentle coughing remove phlegm naturally without straining the throat. - Try supportive home remedies
Warm water with honey and lemon can provide relief. Honey soothes the throat, while lemon helps break down mucus. These remedies work best alongside hydration, clean air, and good nutrition. - Watch for warning signs and focus on habits
Seek medical advice if phlegm persists for weeks, changes color, or comes with fever or breathing issues. Long-term improvement depends on lifestyle adjustments: hydration, clean air, balanced diet, and healthy breathing support the body’s natural ability to clear mucus effectively.