How to maintain a healthy level of phlegm and mucus

How to maintain a healthy level of phlegm and mucus
United States | February 5, 2025 | Homes for sale | No Comments

Man coughs into tissue. Credit / Shutterstock
Man coughs into tissue. Credit / Shutterstock
Phlegm – sounds a bit gross, right? But this slimy substance is a star player in defending your body, storing enough to fill half a two-liter bottle of soda every day.

If you’re looking for relief from excess phlegm buildup, there are several effective ways to reduce mucus and improve your respiratory health.

Phlegm is a type of mucus produced by the respiratory tract. It’s thicker and stickier than the regular mucus found in your nose, specifically designed to trap irritants like dust, bacteria, and allergens.

It’s naturally produced by the body and used by your respiratory system to combat inflammation, explains the Cleveland Clinic.

“While the exact amount your body makes isn’t known, most experts think it’s about one liter a day,” which is enough to fill half a two-liter bottle of soda, according to laryngologist Paul C. Bryson.

And, when you’re healthy, phlegm does its job silently.

However, during illness, it multiplies, thickens, and demands attention. Think of it as your body going into overdrive to protect and heal itself.

Luckily, there are ways we can reduce phlegm buildup and breathe easier!

Stay hydrated
Keeping yourself hydrated is one of the simplest yet most effective ways to thin out mucus. Drinking plenty of fluids, such as water, herbal teas, or clear broths, helps loosen phlegm, making it easier to expel.

“A good rule of thumb is to drink enough water to make your urine pale,” Dr. Bryson says.

Why hydration works

Thins mucus: Water helps dilute thick phlegm, making it less sticky and easier to clear from the throat and chest.
Aids in circulation: Proper hydration improves overall bodily functions, supporting a healthier respiratory system.
Steam therapy
Inhaling steam is a natural way to open airways and loosen stubborn mucus. Steam works by moistening dry nasal passages, allowing phlegm to move more freely.

How to use steam therapy

Boil water and pour it into a bowl.
Add a few drops of eucalyptus or peppermint oil for added benefits.
Cover your head with a towel and inhale deeply for 10 minutes.
Pro tip: A hot shower can also have similar effects, especially if you lack the time for a dedicated steam session.

Gargle with salt water
Saltwater gargles are a time-tested remedy to relieve throat discomfort and help break down mucus.

To do this

Dissolve half a teaspoon of salt in a glass of warm water and gargle for 30 seconds, ensuring the water reaches the back of your throat.
Spit out the solution and repeat several times a day.
Over-the-counter remedies
For those looking for quick relief, decongestants and expectorants can be helpful. These medicines are designed to thin mucus and alleviate nasal congestion.