Phlegm might sound gross, but it’s actually a key player in your body’s defense system, trapping dust, bacteria, and allergens to protect your respiratory health. Your body produces about a liter of phlegm a day—enough to fill half a two-liter soda bottle!
When you’re sick, phlegm thickens and multiplies as your body goes into overdrive to fight off infection. While this can be annoying, there are several simple ways to reduce phlegm buildup and breathe easier.
1. Stay Hydrated: Drinking plenty of water, herbal teas, or broths thins phlegm, making it easier to expel. Aim to drink enough water so your urine is pale.
2. Use Steam Therapy: Inhaling steam helps loosen stubborn mucus. You can boil water, add a few drops of eucalyptus or peppermint oil, and inhale the steam for 10 minutes. A hot shower works too!
3. Gargle Saltwater: Mix half a teaspoon of salt in warm water and gargle for 30 seconds to help break down mucus and soothe your throat.
4. Try Decongestants or Expectorants: These medications can help thin mucus and clear congestion. Always consult your doctor before using them.