7 Self-Care Tips to Get Rid of Phlegm


Anyone can get sick. No matter what type of disease we are talking about, there are some common signs and symptoms indicating the occurrence of diseases. These symptoms can vary from person to person and even depend upon the severity of the disease. But some of these symptoms remain common. 

Yes, I am talking about fever, cough, pain and other common symptoms. 

I suffered from chest infections throughout my childhood, so cough and phlegm remained my best friends. Winters were unbearable for me. The congestion and breathing were not easy to deal with. I can’t even count the number of doctors I have been to unless I was able to find the best lungs specialist in Lahore

My doctor helped me to understand my infection and respiratory allergies better and to keep myself healthy. Phlegm was probably the worst part of my condition. I am sure many of you can relate to this. 

What is Troubling about Phlegm?

Phlegm is basically a thick substance that is sticky in nature. Normally, phlegm is produced by your body to capture the dust particles or germs and keep your airways clean. However, the excessive production of it can itself block our airways making breathing difficult. Phlegm can come from mild infection to serious conditions such as chronic obstructive pulmonary disease (COPD). 

However, with the right care, one can really manage the condition effectively. You can control the production of phlegm with some self-care tips. 

Before we talk about the cure, here are some of the prominent causes of phlegm conditions. 

  • Bacterial or viral infections
  • Allergic conditions
  • Asthma
  • Chronic diseases of the lungs

When I was getting treated at the Infectious Disease Hospital, my doctor revealed that I was suffering from a severe respiratory allergy. This was resulting in the production of excessive phlegm. 

How to Get Rid of Phlegm?

Now let’s talk about something simple that can help us to get rid of the phlegm. 

1- Humidity

One of the first things that determine your chances of suffering from excessive mucus production include the lack of humidity. 

When your surrounding air is dry, then this increases your chances of getting infected with the allergens present in your environment. For this very reason, we have heard that taking steam can help us to get rid of the congestion. So, it is important to keep a humidifier to ensure good indoor humidity. 

2- Stay Hydrated

Just like keeping your indoors humid, it is important to keep yourself hydrated too. It is important to drink enough water to clear the blockages. Liquid intake can help you to prevent the accumulation and phlegm. Warm liquids are especially helpful in this regard and can loosen the phlegm accumulated. 

3- Keep Your Head Above

When you lie flat, you may feel like phlegm flowing into the back of your throat and you can get cough attacks. For this, you need to choose the right and elevated surfaces to place your head on it. This will prevent the further clogging of your airways thus helping you get rid of phlegm.

4- Stay Away from Irritants

As discussed already, allergies are one of the prominent causes of phlegm. There are different kinds of allergens that can give rise to the condition from dust particles to smoke and pollen. So, make sure to maintain a safe distance from these irritants as they can stimulate the production of phlegm.

5- Saltwater Gargles

You remember doing saltwater gargles whenever you used to suffer from a sore throat. This is because saltwater gargles help to flush the toxins from your throat and thus can minimize your chances of suffering from throat infections and minimizing the production of phlegm.  

6- Stop Smoking

People who smoke are on the verge of developing throat infections more frequently than others. Cigarette smoke contains chemicals that can irritate your throat and airways thus triggering the production of phlegm. So, if you are already prone to developing infections, then it is better to quit smoking. You can try doing it on your own or can even seek out help from a specialist.

7- Choose Foods Wisely

Food choices can also play a crucial role in determining your chances of suffering from chest congestion by triggering the production of phlegm. There are foods that can stimulate the production by irritating your throat. So, make sure to avoid these foods as much as you can. Further, choose the good foods that can help to boost your immunity and enhance your body’s ability to fight off infections. 

Bottom Line!

Phlegm accumulation can make you suffer from chest congestion. The amount of phlegm can sometimes increase to an extent that you suffer from breathing problems. However, these simple tips can be quite helpful for you. However, if nothing seems to improve your condition then make sure to contact your doctor as soon as possible.

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