Mucus is a slippery fluid covering and moisturizing the mucous membranes of the respiratory, digestive, and urinary tracts. In the respiratory tract, mucus traps dust, bacteria, and harmful agents. When overproduced or thick, mucus can accumulate in the nose and throat, expelled as phlegm.

Sinusitis or respiratory infections are common causes of increased and thicker mucus in the nose and throat. Allergic rhinitis or exposure to irritants can also increase mucus secretion. Phlegm buildup in the throat can cause obstruction, frequent clearing, difficulty swallowing, and impact daily activities.

Some home remedies can help thin phlegm, reduce discomfort, and support clear airways.

Incorporate phlegm-reducing foods

Garlic and onions contain natural anti-inflammatory compounds that thin mucus. People can eat raw garlic and onions, or consume them pickled or added to meals to help reduce phlegm. Oranges and lemons, rich in vitamin C and acids, also help eliminate phlegm.

Onions can reduce phlegm. Photo: Bui Thuy

According to Eating Well, cooking white radish with water or crushing it to extract juice mixed with a few drops of ginger juice can reduce phlegm due to radish's cooling, slightly spicy, and phlegm-reducing properties. Ginger and honey warm the throat, offer antibacterial benefits, and soothe coughs, also helping those with rhinitis and pharyngitis.

Stay adequately hydrated

Drinking enough water thins mucus, prevents thick phlegm, and makes it easier to expel. Water also moisturizes the respiratory mucous membranes, supporting the airways' natural self-cleaning mechanisms. According to WebMD, adequate hydration helps the respiratory lining from the nose to the bronchi maintain moisture, reducing dryness and discomfort.

Patients should prioritize plain water, broth, or unsweetened beverages. Fruit juice can be consumed in appropriate amounts, favoring less sweet and unsweetened varieties. If phlegm accumulation persists or is accompanied by coughing, fever, or difficulty breathing, individuals should consult a doctor to determine the cause and receive appropriate treatment.

Take warm showers or baths

Warm baths can humidify the airways, thinning mucus and phlegm, making it easier to expel. The warmth also helps reduce nasal congestion, sinus pressure, and throat discomfort.

Individuals can take warm baths or sit in a steamy bathroom to help thin mucus. Avoid leaning too close or covering your head with a towel to inhale hot steam from a basin, as this poses a burn risk.

Use essential oils

Essential oils are often used to reduce phlegm and soothe coughs due to their antimicrobial components that reduce swelling, along with their ability to thin mucus and provide anti-inflammatory effects. Applying a small amount to the chest or adding a few drops to an essential oil diffuser can alleviate symptoms. Adding essential oils to a humidifier can keep the surrounding air moist, thereby thinning phlegm and reducing nasal congestion.

Quit smoking and avoid secondhand smoke

Smoking and exposure to secondhand smoke are detrimental to health, directly impacting the respiratory tract. Tobacco smoke contains harmful substances that increase mucus production in the body. Not smoking and avoiding inhaling secondhand smoke helps protect health and reduce phlegm.

Anh Chi (Compiled)