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Key Points
- Hydration, humidifiers, and avoiding irritants are effective ways to manage mucus and phlegm build-up, a common issue during sickness or allergies.
- Over-the-counter medications, saline nasal rinses, and eucalyptus balms can also alleviate symptoms.
- Smoking can worsen symptoms, while elevating the head when lying down can prevent mucus pooling.
- If symptoms persist or worsen, it's important to seek medical attention.
- The article suggests a combination of natural remedies, over-the-counter medications, avoiding allergy triggers, and using a humidifier for long-term relief.
A build-up of phlegm and mucus (sometimes referred to as congestion) is a common problem if you’re sick or dealing with allergies. Fortunately, there are several things you can do to reduce the mucus and phlegm that are causing you discomfort. If you’re dealing with congestion, give one or more of these remedies a try.
1. Thin Your Mucus By Staying Hydrated
Staying hydrated can help thin out mucus and make chest congestion easier to cough up and nasal congestion easier to blow out. If you struggle to drink enough plain water, consider adding in other hydrating beverages like tea, broth, and sports drinks such as Gatorade.
2. Use a Humidifier to Moisten the Air
Using a humidifier in your home can help moisten the air, which can actually help reduce the amount of phlegm and mucus you produce, according to Healthline. They also note that you should be sure to clean your humidifier regularly to prevent the growth of bacteria and mold.
3. Check (and Change) the Filters on Your Heating and Cooling Systems
Dirty filters on your heating and cooling systems can circulate allergens and other respiratory irritants throughout your home, which can exacerbate your allergy symptoms. So if allergies are the cause of your mucus and phlegm build-up, be sure to regularly check and replace your filters. The owner manual for your HVAC system should have all the information you need about how and how often to change your filters.
4. Try Saline Nasal Rinses to Clear Mucus From Your Sinuses
Using a saline nasal rinse can help clear out excess mucus, as well as help keep your sinuses free from dust and other allergen particles, according to Healthline. You can purchase a pre-made saline solution from most retail pharmacies. Follow the instructions on the label for proper technique.
5. Use Eucalyptus Balm or Essential Oil in a Diffuser
Eucalyptus has been used to help relieve cold and allergy symptoms for a long time, according to Medical News Today. Try using a eucalyptus balm on your chest or under your nose, or put eucalyptus essential oil in a diffuser.
6. Use Over-the-Counter Medications
There are several over-the-counter medications that may help relieve excess phlegm and mucus. Decongestants and expectorants are the two most common types of medications you’ll find at retail pharmacies. Healthline notes that you should be sure to read the labels carefully and follow the recommended dosage.
7. Use Vapor Rub
Applying vapor rub to your chest and throat can help relieve congestion and reduce coughing, according to Healthline. Vicks, a popular brand of vapor rub, has products, for example, that contain both eucalyptus oil and menthol, according to the Mayo Clinic, making it an effective nasal decongestant, for many individuals.
8. Avoid Smoking
Smoking can make respiratory symptoms worse and even increase mucus production, according to Healthline. If you smoke or vape, consider quitting or reducing your smoking to help alleviate your symptoms.
9. Elevate Your Head When Lying Down
Elevating your head when lying down can help prevent mucus from pooling in your sinuses and the back of your throat, according to Medical News Today. To avoid this from happening, try propping up your pillows or using a wedge pillow to elevate your head while you sleep.
When to See a Doctor
If your symptoms persist or worsen despite at-home remedies, it could be a sign of a more serious condition that requires urgent care, according to the Cleveland Clinic. They recommend seeing a doctor if you experience mucus build-up along with any of the following symptoms:
- Fever
- Chills
- Night sweats
- Weight loss
- Difficulty breathing
- Intermittent nose bleeds for more than two weeks
Strategies to Help Lower Mucus Production
If you're prone to excessive mucus and phlegm, there are a few things you can do at home to help prevent it from building up.
1. Stay Hydrated
Staying hydrated is important when it comes to preventing excessive mucus production, according to Healthline. They note that you should aim for at least eight glasses of water a day, and consider adding other hydrating beverages like tea or fruit-infused water to your diet if you don’t enjoy plain water.
2. Keep Irritants Like Smoke, Dust, and Pet Dander to a Minimum
Irritants like cigarette smoke, pollution, pet dander, dust, pollen, and certain chemicals can all contribute to allergies and excessive mucus production, according to the Cleveland Clinic. If you're sensitive to these types of irritants, it's important to avoid them as much as possible. Consider wearing a mask when cleaning with harsh chemicals or if you are in the peak of allergy season. Additionally, they recommend that you try to stay indoors on days when air quality is poor. Dusting, vacuuming, keeping the filters on your HVAC system clean, and using an air purifier can also help keep the air inside your home clean.
3. Keep the Air Moist by Using a Humidifier
Dry air can make it harder to expel mucus and phlegm, so it's important to keep your environment properly humidified, according to Medical News Today. Consider using a humidifier in your bedroom at night, especially during the winter months when indoor heating can dry out the air.
4. Keep Allergies in Check
Allergies can lead to excessive mucus, so it's important to keep them in check. If you know you're allergic to certain things like pollen or pet dander, you can take steps to minimize your exposure. This might mean using an air purifier, keeping windows closed during peak allergy season, or avoiding certain places that trigger allergic reactions (like wooded areas). Additionally, you can visit an allergy specialist for more specific treatments.
Key Takeaways For Getting Rid of Mucus
There are several things you can do to help reduce excess mucus and phlegm, recommends the Cleveland Clinic. Natural remedies like eucalyptus, saline wash, and hydration can help loosen and expel mucus when you are dealing with a cold or flare-up in allergies. Over-the-counter medications like expectorants and decongestants can also provide quick relief.
For more long-term relief, avoiding allergy triggers, using a humidifier, and visiting an allergy specialist can help. In the rare case that your excess mucus is a sign of something serious, use Solv to find nearby urgent care clinics that can see you quickly.
Frequently asked questions
What are some ways to manage mucus and phlegm build-up?
Hydrating, using a humidifier, avoiding irritants like smoke, dust, and pet dander, and using saline nasal rinses and eucalyptus balms can help manage mucus and phlegm build-up.
Can over-the-counter medications help with mucus and phlegm build-up?
Yes, over-the-counter medications such as decongestants and expectorants can help alleviate symptoms.
Does smoking affect mucus and phlegm build-up?
Yes, smoking can worsen symptoms of mucus and phlegm build-up.
What should I do if my symptoms persist or worsen?
If your symptoms persist or get worse, you should seek medical attention.
How can I prevent mucus from pooling when I'm lying down?
Elevating your head when you're lying down can help prevent mucus from pooling.
How can I minimize mucus production?
You can minimize mucus production by avoiding irritants such as smoke, dust, and pet dander, and by keeping your allergies in check.
What role does a humidifier play in managing mucus and phlegm?
A humidifier can moisten the air, reducing mucus production and making it easier to expel mucus.
Are there any long-term relief strategies for mucus and phlegm build-up?
Yes, long-term relief can be achieved through a combination of natural remedies, over-the-counter medications, avoiding allergy triggers, and using a humidifier.
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