Change your sleeping position

Sleeping position can impact mucus drainage in the airways. Lying flat may worsen nasal congestion at night. Therefore, elevating your head while sleeping helps improve breathing. Sleeping on your side can also aid in improving airway circulation and reducing congestion in some cases.

Add honey to your drinks

Honey is a natural remedy for soothing coughs and sore throats. With its mild antibacterial and anti-inflammatory properties, honey can reduce respiratory irritation. However, honey should not be given to children under one year old due to the risk of botulism.

Avoid tobacco and other irritants

Avoiding smoking and limiting exposure to environmental irritants are key to reducing mucus buildup in the respiratory tract. Tobacco smoke damages cilia, impairing the respiratory system's ability to clear mucus.

Additionally, air pollution and household chemicals can irritate the airways. When air quality is poor, limit outdoor activities and ensure living spaces are well-ventilated and clean.

Use herbs

Traditional herbs such as eucalyptus, ivy leaf extract, and thyme can soothe the respiratory tract and alleviate nasal congestion and shortness of breath. However, herbs may cause side effects like stomach irritation or interact with certain medications. Users should consult a doctor before use.

Control your coughs

Coughing is a reflex that expels mucus from the respiratory tract, though it can be tiring. Instead of shallow, continuous coughing, practice effective techniques: take a deep breath, hold it for a few seconds, then cough forcefully to clear mucus.

The "huff cough" technique is often used by individuals with chronic obstructive pulmonary disease (COPD) to better clear airways.

Sip hot drinks

Adequate hydration is crucial for thinning mucus. Warm tea or warm lemon water can help loosen phlegm. The warmth also soothes irritated throat tissues, reducing discomfort from prolonged coughing.

Sipping hot beverages also increases humidity in the respiratory tract, helping to alleviate nasal congestion. Certain teas, such as ginger, herbal, mint, or chamomile, may offer mild anti-inflammatory effects.

By Le Nguyen (According to Times of India)