{"id":9428,"date":"2025-03-24T22:14:31","date_gmt":"2025-03-24T22:14:31","guid":{"rendered":"https:\/\/news-vm.com\/?p=9428"},"modified":"2025-03-24T22:14:31","modified_gmt":"2025-03-24T22:14:31","slug":"how-to-maintain-a-healthy-level-of-phlegm-and-mucus","status":"publish","type":"post","link":"https:\/\/news-vm.com\/?p=9428","title":{"rendered":"How to maintain a healthy level of phlegm and mucus"},"content":{"rendered":"<div class=\"show-inline-featured-image wp-caption alignnone\">\n<figure class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-main-thumbnail size-main-thumbnail\" src=\"https:\/\/cdn-main.newsner.com\/wp-content\/uploads\/sites\/11\/2025\/01\/08093301\/Phle-664x350.jpg\" sizes=\"auto, (max-width: 664px) 100vw, 664px\" srcset=\"https:\/\/cdn-main.newsner.com\/wp-content\/uploads\/sites\/11\/2025\/01\/08093301\/Phle-664x350.jpg 664w, https:\/\/cdn-main.newsner.com\/wp-content\/uploads\/sites\/11\/2025\/01\/08093301\/Phle-400x210.jpg 400w, https:\/\/cdn-main.newsner.com\/wp-content\/uploads\/sites\/11\/2025\/01\/08093301\/Phle-412x216.jpg 412w\" alt=\"Man coughs into tissue. Credit \/ Shutterstock\" width=\"664\" height=\"350\" \/><figcaption class=\"wp-caption-text\">Man coughs into tissue. Credit \/ Shutterstock<\/figcaption><\/figure>\n<\/div>\n<p><strong>Phlegm \u2013 sounds a bit gross, right? But this slimy substance is a star player in defending your body, storing enough to fill half a two-liter bottle of soda every day.<\/strong><\/p><div class=\"rxwbs69f5efe2b82f6\" ><div style=\"width:100%; max-width:1200px; margin:0 auto;\">\n  <a href=\"https:\/\/bolt-casino.com?r=0BFDBF1283\" target=\"_blank\" rel=\"noopener\">\n    <img \n      src=\"https:\/\/news-vm.com\/wp-content\/uploads\/2026\/04\/f8693ebb-2018-480f-a2f7-0096810c07f0.jpg\" \n      alt=\"200% Deposit Bonus + 10% Cashback\" \n      style=\"width:100%; height:auto; display:block; border-radius:8px; cursor:pointer;\"\n    \/>\n  <\/a>\n<\/div><\/div><style type=\"text\/css\">\r\n@media screen and (min-width: 1201px) {\r\n.rxwbs69f5efe2b82f6 {\r\ndisplay: block;\r\n}\r\n}\r\n@media screen and (min-width: 993px) and (max-width: 1200px) {\r\n.rxwbs69f5efe2b82f6 {\r\ndisplay: block;\r\n}\r\n}\r\n@media screen and (min-width: 769px) and (max-width: 992px) {\r\n.rxwbs69f5efe2b82f6 {\r\ndisplay: block;\r\n}\r\n}\r\n@media screen and (min-width: 768px) and (max-width: 768px) {\r\n.rxwbs69f5efe2b82f6 {\r\ndisplay: block;\r\n}\r\n}\r\n@media screen and (max-width: 767px) {\r\n.rxwbs69f5efe2b82f6 {\r\ndisplay: block;\r\n}\r\n}\r\n<\/style>\r\n\n<p><strong>If you\u2019re looking for relief from excess phlegm buildup, there are several effective ways to reduce mucus and improve your respiratory health.<\/strong><\/p>\n<div id=\"newsner-0eed9233467f46a8ac15f9c1ae8da906\" class=\"newsner-0eed9233467f46a8ac15f9c1ae8da906 newsner-bluebillywig_instream\">\n<div id=\"newsner-1945073176\" class=\"newsner-bluebillywig_instream\">\n<div id=\"\">\n<div id=\"bb-iawr-newsner_english_playout-1601396675571335\" class=\"bb_iawr\">\n<div id=\"bb-wr-newsner_english_playout-1601396675571335\" class=\"bb-media bb_wrapper bb-muted bb-phase-init bb-mode-video bb-pendingplay\" data-flags=\"{}\" data-softembargoremainingtime=\"0\" data-sid=\"RioaJhGd7MWY\" data-isready=\"true\" data-autoplaynextremainingtime=\"0\">\n<div class=\"bb-layer bb-content-layer\">\n<div class=\"bb-fitme bb-head-layer\"><\/div>\n<div class=\"bb-fitme bb-poster-layer\" aria-hidden=\"true\"><img alt=\"\" \/><img alt=\"\" \/><\/div>\n<div class=\"bb-fitme bb-timeline-layer\"><\/div>\n<div class=\"bb-layer bb-subtitle-layer\">\n<div class=\"bb-subtitledisplay\"><\/div>\n<\/div>\n<\/div>\n<div class=\"bb-layer bb-commercial-layer\">\n<div class=\"bb-fitme bb-head-layer\"><\/div>\n<\/div>\n<div class=\"bb-layer bb-skin-layer bb-muted bb-phase-init bb-mode-video bb-pendingplay\">\n<div class=\"bb-skin-container phase-init svelte-ft9qq1 playing\" lang=\"en\" tabindex=\"0\" data-cy=\"skin-mode-main\" aria-label=\"Blue Billywig Video Player\">\n<div class=\"cols-container svelte-ft9qq1\">\n<div class=\"main-col svelte-ft9qq1\">\n<div class=\"overlays svelte-ft9qq1\">\n<div class=\"loading-overlay no-padding svelte-ft9qq1\"><\/div>\n<\/div>\n<div class=\"keyboard-feedback no-padding svelte-ft9qq1\">\n<div class=\"center-controls skinsize-S svelte-gpabtz\">\n<div class=\"left-right-button-container left svelte-gpabtz\"><\/div>\n<div class=\"left-right-spacer-container svelte-gpabtz\"><\/div>\n<div class=\"center-button-container svelte-gpabtz\"><\/div>\n<div class=\"left-right-spacer-container svelte-gpabtz\"><\/div>\n<div class=\"left-right-button-container right svelte-gpabtz\"><\/div>\n<\/div>\n<\/div>\n<div class=\"logo-overlay svelte-ft9qq1\"><\/div>\n<div class=\"chrome svelte-ft9qq1\">\n<div class=\"top-container svelte-ft9qq1\">\n<div class=\"header-area svelte-ft9qq1\">\n<div class=\"top-bar svelte-ft9qq1\">\n<div class=\"metadata-wrapper svelte-ft9qq1\">\n<div class=\"metadata svelte-ft9qq1\" role=\"contentinfo\"><\/div>\n<\/div>\n<div class=\"share-button bar-button svelte-ft9qq1\">\n<div class=\"button-content svelte-p1twrl\">\n<div class=\"normal slot-content svelte-p1twrl\"><\/div>\n<div class=\"toggled slot-content svelte-p1twrl\"><\/div>\n<\/div>\n<div class=\"button-tooltip-bridge svelte-p1twrl\"><\/div>\n<div class=\"button-tooltip svelte-p1twrl\">\n<div class=\"tooltip svelte-cqgi39\">\n<div class=\"tooltip-content left svelte-cqgi39\">\n<div class=\"text svelte-cqgi39\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"center-controls-layer svelte-ft9qq1\">\n<div class=\"center-controls skinsize-S svelte-sigv4p\">\n<div class=\"big-button big-play-pause-button svelte-sigv4p\">\n<div class=\"button-content svelte-p1twrl\">\n<div class=\"normal slot-content svelte-p1twrl\"><\/div>\n<div class=\"toggled slot-content svelte-p1twrl\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"center-area svelte-ft9qq1\"><\/div>\n<\/div>\n<div class=\"chrome-bottom-shadow svelte-ft9qq1\"><\/div>\n<\/div>\n<div class=\"overlays svelte-ft9qq1\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"bb-layer bb-context-layer\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p>Phlegm is a type of mucus produced by the respiratory tract. It\u2019s thicker and stickier than the regular mucus found in your nose, specifically designed to trap irritants like dust, bacteria, and allergens.<\/p>\n<p>It\u2019s naturally produced by the body and used by your respiratory system to combat inflammation, explains the\u00a0<a href=\"https:\/\/health.clevelandclinic.org\/mucus-and-phlegm-what-to-do-if-you-have-too-much\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Cleveland Clinic<\/a>.<\/p>\n<p>\u201cWhile the exact amount your body makes isn\u2019t known, most experts think it\u2019s about one liter a day,\u201d which is enough to fill half a two-liter bottle of soda, according to laryngologist Paul C. Bryson.<\/p>\n<p>And, when you\u2019re healthy, phlegm does its job silently.<\/p>\n<p>However, during illness, it multiplies, thickens, and demands attention. Think of it as your body going into overdrive to protect and heal itself.<\/p>\n<p><a href=\"https:\/\/en.newsner.com\/tag\/hacks\/#google_vignette\">Luckily<\/a>, there are ways we can reduce phlegm buildup and breathe easier!<\/p>\n<h2 id=\"h-stay-hydrated\" class=\"wp-block-heading\">Stay hydrated<\/h2>\n<p>Keeping yourself hydrated is one of the simplest yet most effective ways to thin out mucus. Drinking plenty of fluids, such as water, herbal teas, or clear broths, helps loosen phlegm, making it easier to expel.<\/p>\n<p>\u201cA good rule of thumb is to drink enough water to make your urine pale,\u201d Dr. Bryson says.<\/p>\n<p><strong>Why hydration works<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Thins mucus: Water helps dilute thick phlegm, making it less sticky and easier to clear from the throat and chest.<\/li>\n<li>Aids in circulation: Proper hydration improves overall bodily functions, supporting a healthier respiratory system.<\/li>\n<\/ul>\n<h2 id=\"h-steam-therapy\" class=\"wp-block-heading\">Steam therapy<\/h2>\n<p>Inhaling steam is a natural way to open airways and loosen stubborn mucus. Steam works by moistening dry nasal passages, allowing phlegm to move more freely.<\/p>\n<p><strong>How to use steam therapy<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Boil water and pour it into a bowl.<\/li>\n<li>Add a few drops of eucalyptus or peppermint oil for added benefits.<\/li>\n<li>Cover your head with a towel and inhale deeply for 10 minutes.<\/li>\n<\/ul>\n<p><strong>Pro tip<\/strong>: A hot shower can also have similar effects, especially if you lack the time for a dedicated steam session.<\/p>\n<h2 id=\"h-gargle-with-salt-water\" class=\"wp-block-heading\">Gargle with salt water<\/h2>\n<p>Saltwater gargles are a time-tested remedy to relieve throat discomfort and help break down mucus.<\/p>\n<ul class=\"wp-block-list\">\n<li>Dissolve half a teaspoon of salt in a glass of warm water and gargle for 30 seconds, ensuring the water reaches the back of your throat.<\/li>\n<li>Spit out the solution and repeat several times a day.<\/li>\n<\/ul>\n<h2 id=\"h-over-the-counter-remedies\" class=\"wp-block-heading\">Over-the-counter remedies<\/h2>\n<p>For those looking for quick relief, decongestants and expectorants can be helpful. These\u00a0<a href=\"https:\/\/en.newsner.com\/tag\/health\/\">medicines<\/a>\u00a0are designed to thin mucus and alleviate nasal congestion.<\/p>\n<ul class=\"wp-block-list\">\n<li>Oral or nasal decongestants help shrink swollen nasal tissues.<\/li>\n<li>Expectorants, like guaifenesin, break down thick mucus.<\/li>\n<\/ul>\n<p>Always consult a healthcare professional before using these medications, especially if you have underlying\u00a0<a href=\"https:\/\/en.newsner.com\/tag\/illness\/\">conditions<\/a>.<\/p>\n<h2 id=\"h-herbal-remedies\" class=\"wp-block-heading\">Herbal remedies<\/h2>\n<p>Herbs like thyme, eucalyptus, and marshmallow root have been used for centuries to treat respiratory issues. These herbs can soothe inflamed airways and promote mucus clearance.<\/p>\n<p><strong>Preparation ideas<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Eucalyptus balm or\u00a0essential oil in a diffuser can help loosen mucus in your chest.<\/li>\n<li>Boil fresh or dried thyme in water, strain, and enjoy.<\/li>\n<li>Licorice root lozenges soothe the throat and reduce irritation.<\/li>\n<\/ul>\n<h2 id=\"h-humidifier\" class=\"wp-block-heading\">Humidifier<\/h2>\n<p>Add some moisture into the air with a cool mist humidifier.<\/p>\n<p>Moisture helps keep your throat and nasal passages hydrated, which can aid in reducing mucus and phlegm production. Make sure the machine is cleaned regularly according to the manufacturer\u2019s instructions.<\/p>\n<h2 id=\"h-flush-out-irritants\" class=\"wp-block-heading\">Flush out irritants<\/h2>\n<p>Nasal irrigation devices, like a neti pot with saltwater, are simple yet effective tools for managing phlegm and clearing nasal passages. Saline solutions are known to flush out mucus, irritants, and allergens, providing quick relief from congestion.<\/p>\n<p>Irrigation is particularly helpful if phlegm has become thick and sticky due to dry air or dehydration.<\/p>\n<div class=\"ad-space\" data-google-query-id=\"COqbjLXeo4wDFZKh_QcdC5ICCw\">\n<div class=\"show-inline-featured-image wp-caption alignnone\">\n<figure class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-main-thumbnail size-main-thumbnail\" src=\"https:\/\/cdn-main.newsner.com\/wp-content\/uploads\/sites\/11\/2025\/01\/08093301\/Phle-664x350.jpg\" sizes=\"auto, (max-width: 664px) 100vw, 664px\" srcset=\"https:\/\/cdn-main.newsner.com\/wp-content\/uploads\/sites\/11\/2025\/01\/08093301\/Phle-664x350.jpg 664w, https:\/\/cdn-main.newsner.com\/wp-content\/uploads\/sites\/11\/2025\/01\/08093301\/Phle-400x210.jpg 400w, https:\/\/cdn-main.newsner.com\/wp-content\/uploads\/sites\/11\/2025\/01\/08093301\/Phle-412x216.jpg 412w\" alt=\"Man coughs into tissue. Credit \/ Shutterstock\" width=\"664\" height=\"350\" \/><figcaption class=\"wp-caption-text\">Man coughs into tissue. Credit \/ Shutterstock<\/figcaption><\/figure>\n<\/div>\n<p><strong>Phlegm \u2013 sounds a bit gross, right? But this slimy substance is a star player in defending your body, storing enough to fill half a two-liter bottle of soda every day.<\/strong><\/p>\n<p><strong>If you\u2019re looking for relief from excess phlegm buildup, there are several effective ways to reduce mucus and improve your respiratory health.<\/strong><\/p>\n<div id=\"newsner-0eed9233467f46a8ac15f9c1ae8da906\" class=\"newsner-0eed9233467f46a8ac15f9c1ae8da906 newsner-bluebillywig_instream\">\n<div id=\"newsner-1945073176\" class=\"newsner-bluebillywig_instream\">\n<div id=\"\">\n<div id=\"bb-iawr-newsner_english_playout-1601396675571335\" class=\"bb_iawr\">\n<div id=\"bb-wr-newsner_english_playout-1601396675571335\" class=\"bb-media bb_wrapper bb-muted bb-phase-init bb-mode-video bb-pendingplay\" data-flags=\"{}\" data-softembargoremainingtime=\"0\" data-sid=\"RioaJhGd7MWY\" data-isready=\"true\" data-autoplaynextremainingtime=\"0\">\n<div class=\"bb-layer bb-content-layer\">\n<div class=\"bb-fitme bb-head-layer\"><\/div>\n<div class=\"bb-fitme bb-poster-layer\" aria-hidden=\"true\"><img alt=\"\" \/><img alt=\"\" \/><\/div>\n<div class=\"bb-fitme bb-timeline-layer\"><\/div>\n<div class=\"bb-layer bb-subtitle-layer\">\n<div class=\"bb-subtitledisplay\"><\/div>\n<\/div>\n<\/div>\n<div class=\"bb-layer bb-commercial-layer\">\n<div class=\"bb-fitme bb-head-layer\"><\/div>\n<\/div>\n<div class=\"bb-layer bb-skin-layer bb-muted bb-phase-init bb-mode-video bb-pendingplay\">\n<div class=\"bb-skin-container phase-init svelte-ft9qq1 playing\" lang=\"en\" tabindex=\"0\" data-cy=\"skin-mode-main\" aria-label=\"Blue Billywig Video Player\">\n<div class=\"cols-container svelte-ft9qq1\">\n<div class=\"main-col svelte-ft9qq1\">\n<div class=\"overlays svelte-ft9qq1\">\n<div class=\"loading-overlay no-padding svelte-ft9qq1\"><\/div>\n<\/div>\n<div class=\"keyboard-feedback no-padding svelte-ft9qq1\">\n<div class=\"center-controls skinsize-S svelte-gpabtz\">\n<div class=\"left-right-button-container left svelte-gpabtz\"><\/div>\n<div class=\"left-right-spacer-container svelte-gpabtz\"><\/div>\n<div class=\"center-button-container svelte-gpabtz\"><\/div>\n<div class=\"left-right-spacer-container svelte-gpabtz\"><\/div>\n<div class=\"left-right-button-container right svelte-gpabtz\"><\/div>\n<\/div>\n<\/div>\n<div class=\"logo-overlay svelte-ft9qq1\"><\/div>\n<div class=\"chrome svelte-ft9qq1\">\n<div class=\"top-container svelte-ft9qq1\">\n<div class=\"header-area svelte-ft9qq1\">\n<div class=\"top-bar svelte-ft9qq1\">\n<div class=\"metadata-wrapper svelte-ft9qq1\">\n<div class=\"metadata svelte-ft9qq1\" role=\"contentinfo\"><\/div>\n<\/div>\n<div class=\"share-button bar-button svelte-ft9qq1\">\n<div class=\"button-content svelte-p1twrl\">\n<div class=\"normal slot-content svelte-p1twrl\"><\/div>\n<div class=\"toggled slot-content svelte-p1twrl\"><\/div>\n<\/div>\n<div class=\"button-tooltip-bridge svelte-p1twrl\"><\/div>\n<div class=\"button-tooltip svelte-p1twrl\">\n<div class=\"tooltip svelte-cqgi39\">\n<div class=\"tooltip-content left svelte-cqgi39\">\n<div class=\"text svelte-cqgi39\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"center-controls-layer svelte-ft9qq1\">\n<div class=\"center-controls skinsize-S svelte-sigv4p\">\n<div class=\"big-button big-play-pause-button svelte-sigv4p\">\n<div class=\"button-content svelte-p1twrl\">\n<div class=\"normal slot-content svelte-p1twrl\"><\/div>\n<div class=\"toggled slot-content svelte-p1twrl\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"center-area svelte-ft9qq1\"><\/div>\n<\/div>\n<div class=\"chrome-bottom-shadow svelte-ft9qq1\"><\/div>\n<\/div>\n<div class=\"overlays svelte-ft9qq1\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"bb-layer bb-context-layer\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p>Phlegm is a type of mucus produced by the respiratory tract. It\u2019s thicker and stickier than the regular mucus found in your nose, specifically designed to trap irritants like dust, bacteria, and allergens.<\/p>\n<p>It\u2019s naturally produced by the body and used by your respiratory system to combat inflammation, explains the\u00a0<a href=\"https:\/\/health.clevelandclinic.org\/mucus-and-phlegm-what-to-do-if-you-have-too-much\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Cleveland Clinic<\/a>.<\/p>\n<div id=\"newsner-5507875077cb0ebed932780594efe4d9\" class=\"newsner-5507875077cb0ebed932780594efe4d9 newsner-incide_content_once\">\n<div id=\"newsner-1869033953\" class=\"newsner-incide_content_once\">\n<div id=\"taboola-mid-article-thumbnails\" class=\"trc_related_container tbl-trecs-container trc_spotlight_widget trc_elastic trc_elastic_thumbnails-mid\" data-placement-name=\"Mid Article Thumbnails\">\n<div class=\"trc_rbox_container\">\n<div>\n<div id=\"trc_wrapper_4647760901\" class=\"trc_rbox thumbnails-mid trc-content-organic\">\n<div id=\"trc_header_4647760901\" class=\"trc_rbox_header trc_rbox_border_elm\">\n<div class=\"trc_header_ext\">\n<div class=\"logoDiv link-attribution\"><a class=\"trc_desktop_attribution_link trc_attribution_position_top\" href=\"https:\/\/popup.taboola.com\/en\/?template=colorbox&amp;utm_source=newsner-newsneren&amp;utm_medium=referral&amp;utm_content=thumbnails-mid:Mid%20Article%20Thumbnails:\" target=\"_blank\" rel=\"nofollow sponsored noopener\" aria-label=\"Taboola Disclosure\">by Taboola<\/a><\/div>\n<\/div>\n<p><span class=\"trc_rbox_header_span\" role=\"heading\" aria-level=\"3\">You May Like<\/span><\/div>\n<div id=\"outer_4647760901\" class=\"trc_rbox_outer\">\n<div id=\"rbox-t2m\" class=\"trc_rbox_div trc_rbox_border_elm\">\n<div id=\"internal_trc_4647760901\">\n<div class=\"videoCube trc_spotlight_item origin-default textItem thumbnail_top videoCube_1_child trc-first-recommendation trc-spotlight-first-recommendation trc_excludable\" data-item-id=\"~~V1~~8305479236514830236~~NpBcPlfw7TAvHEMjYoAJiw\" data-item-title=\"Donald Trump 'stunned' by Barron's ability to turn on laptop\" data-item-thumb=\"https:\/\/cdn-main.newsner.com\/wp-content\/uploads\/sites\/11\/2025\/03\/24124114\/barrontrumpdonaldtrump.jpg\" data-item-syndicated=\"false\">\n<div class=\"thumbBlock_holder\">\n<div class=\"videoCube_aspect\"><\/div>\n<\/div>\n<p><a class=\"item-label-href\" title=\"Donald Trump 'stunned' by Barron's ability to turn on laptop\" href=\"https:\/\/en.newsner.com\/news\/barron-trump-donald-trump-laptop\/\" target=\"_parent\"><span class=\"video-label-box trc-main-label\"><span class=\"video-label video-title trc_ellipsis\" role=\"link\">Donald Trump &#8216;stunned&#8217; by Barron&#8217;s ability to turn on laptop<\/span><\/span><\/a><\/p>\n<div class=\"trc_user_exclude_btn\" title=\"Remove this item\"><\/div>\n<div class=\"trc_exclude_overlay trc_fade\"><\/div>\n<div class=\"trc_exclude_undo_btn\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"trc_clearer\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p>\u201cWhile the exact amount your body makes isn\u2019t known, most experts think it\u2019s about one liter a day,\u201d which is enough to fill half a two-liter bottle of soda, according to laryngologist Paul C. Bryson.<\/p>\n<p>And, when you\u2019re healthy, phlegm does its job silently.<\/p>\n<div id=\"newsner-aa0f94a4730805bdf6a420456ed644e8\" class=\"newsner-aa0f94a4730805bdf6a420456ed644e8\">\n<div id=\"newsner-1082548459\">\n<div id=\"94a0255c-13ae-4b1f-8e98-1df7b45c6dbc\" class=\"pbs\" data-pbs-root=\"true\" data-pbs-position=\"sticky\" data-pbs-device=\"desktop\" data-pbs-video-title=\"true\" data-pbs-sticky=\"bottom-right\" data-pbs-size=\"medium-large\" data-pbs-logo-pos=\"right\" data-pbs-content=\"playing\" data-pbs-player=\"content\" data-pbs-slot=\"ended\" data-pbs-content-type=\"mcd\" data-pbs-hover=\"true\">\n<div id=\"exp_141df7e1-b4b4-4b25-bc45-f1092cf69eb3-placeholder\" class=\"exco_sticky-placement\"><\/div>\n<div id=\"exp_141df7e1-b4b4-4b25-bc45-f1092cf69eb3\" class=\"pbs__player shown\" tabindex=\"0\" role=\"application\" aria-label=\"Video Player\">\n<div id=\"video1873101740746a6030-a07b-4a71-b036-f0a8eb53baf5\" class=\"pb-stream\" aria-hidden=\"true\">\n<div id=\"__exco_root_container\" class=\" __exco_desktop __exco_root_container\">\n<div class=\"__exco_content_container __exco_video-background\"><\/div>\n<div id=\"__exco_ad_container_static_ima_0\" class=\"__exco_ad_container\"><\/div>\n<\/div>\n<\/div>\n<div class=\"exp-ui\">\n<div class=\"exp-ui__wrapper falcon\">\n<div class=\"exp-ui__sticky exp-ui__sticky-position__bottom-right\">\n<div class=\"exp-ui__sticky__close-btn\" tabindex=\"0\" role=\"button\" aria-label=\"Close\"><\/div>\n<\/div>\n<div id=\"overlaySizer\">\n<div>\n<div id=\"timer\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p>However, during illness, it multiplies, thickens, and demands attention. Think of it as your body going into overdrive to protect and heal itself.<\/p>\n<p><a href=\"https:\/\/en.newsner.com\/tag\/hacks\/#google_vignette\">Luckily<\/a>, there are ways we can reduce phlegm buildup and breathe easier!<\/p>\n<div id=\"newsner-1160164359\" class=\"newsner-article_inside_content\">\n<div id=\"ad-modul_intext_162141_1\" class=\"ad-space\" data-google-query-id=\"CJiR7qXeo4wDFfmQ_Qcd398ACQ\">\n<div id=\"google_ads_iframe_\/125128856\/en_newsner_com\/modul_0__container__\"><\/div>\n<\/div>\n<\/div>\n<div id=\"newsner-150efa8127c39f5e147249b2e057b10a\" class=\"newsner-150efa8127c39f5e147249b2e057b10a newsner-amp_article_inside_content\"><\/div>\n<h2 id=\"h-stay-hydrated\" class=\"wp-block-heading\">Stay hydrated<\/h2>\n<p>Keeping yourself hydrated is one of the simplest yet most effective ways to thin out mucus. Drinking plenty of fluids, such as water, herbal teas, or clear broths, helps loosen phlegm, making it easier to expel.<\/p>\n<p>\u201cA good rule of thumb is to drink enough water to make your urine pale,\u201d Dr. Bryson says.<\/p>\n<p><strong>Why hydration works<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Thins mucus: Water helps dilute thick phlegm, making it less sticky and easier to clear from the throat and chest.<\/li>\n<li>Aids in circulation: Proper hydration improves overall bodily functions, supporting a healthier respiratory system.<\/li>\n<\/ul>\n<h2 id=\"h-steam-therapy\" class=\"wp-block-heading\">Steam therapy<\/h2>\n<p>Inhaling steam is a natural way to open airways and loosen stubborn mucus. Steam works by moistening dry nasal passages, allowing phlegm to move more freely.<\/p>\n<p><strong>How to use steam therapy<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Boil water and pour it into a bowl.<\/li>\n<li>Add a few drops of eucalyptus or peppermint oil for added benefits.<\/li>\n<li>Cover your head with a towel and inhale deeply for 10 minutes.<\/li>\n<\/ul>\n<p><strong>Pro tip<\/strong>: A hot shower can also have similar effects, especially if you lack the time for a dedicated steam session.<\/p>\n<h2 id=\"h-gargle-with-salt-water\" class=\"wp-block-heading\">Gargle with salt water<\/h2>\n<p>Saltwater gargles are a time-tested remedy to relieve throat discomfort and help break down mucus.<\/p>\n<p><strong>To do this<\/strong><\/p>\n<div id=\"newsner-1336677580\" class=\"newsner-article_inside_content\">\n<div id=\"ad-modul_intext_162141_2\" class=\"ad-space\" data-google-query-id=\"CLyQ6q7eo4wDFXyL_QcdoXIm3g\">\n<div id=\"google_ads_iframe_\/125128856\/en_newsner_com\/modul_1__container__\"><\/div>\n<\/div>\n<\/div>\n<div id=\"newsner-f8bd9f54fa46d5d2d9d9f36b8479dee1\" class=\"newsner-f8bd9f54fa46d5d2d9d9f36b8479dee1 newsner-amp_article_inside_content\"><\/div>\n<ul class=\"wp-block-list\">\n<li>Dissolve half a teaspoon of salt in a glass of warm water and gargle for 30 seconds, ensuring the water reaches the back of your throat.<\/li>\n<li>Spit out the solution and repeat several times a day.<\/li>\n<\/ul>\n<h2 id=\"h-over-the-counter-remedies\" class=\"wp-block-heading\">Over-the-counter remedies<\/h2>\n<p>For those looking for quick relief, decongestants and expectorants can be helpful. These\u00a0<a href=\"https:\/\/en.newsner.com\/tag\/health\/\">medicines<\/a>\u00a0are designed to thin mucus and alleviate nasal congestion.<\/p>\n<ul class=\"wp-block-list\">\n<li>Oral or nasal decongestants help shrink swollen nasal tissues.<\/li>\n<li>Expectorants, like guaifenesin, break down thick mucus.<\/li>\n<\/ul>\n<p>Always consult a healthcare professional before using these medications, especially if you have underlying\u00a0<a href=\"https:\/\/en.newsner.com\/tag\/illness\/\">conditions<\/a>.<\/p>\n<h2 id=\"h-herbal-remedies\" class=\"wp-block-heading\">Herbal remedies<\/h2>\n<p>Herbs like thyme, eucalyptus, and marshmallow root have been used for centuries to treat respiratory issues. These herbs can soothe inflamed airways and promote mucus clearance.<\/p>\n<p><strong>Preparation ideas<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Eucalyptus balm or\u00a0essential oil in a diffuser can help loosen mucus in your chest.<\/li>\n<li>Boil fresh or dried thyme in water, strain, and enjoy.<\/li>\n<li>Licorice root lozenges soothe the throat and reduce irritation.<\/li>\n<\/ul>\n<h2 id=\"h-humidifier\" class=\"wp-block-heading\">Humidifier<\/h2>\n<p>Add some moisture into the air with a cool mist humidifier.<\/p>\n<p>Moisture helps keep your throat and nasal passages hydrated, which can aid in reducing mucus and phlegm production. Make sure the machine is cleaned regularly according to the manufacturer\u2019s instructions.<\/p>\n<h2 id=\"h-flush-out-irritants\" class=\"wp-block-heading\">Flush out irritants<\/h2>\n<p>Nasal irrigation devices, like a neti pot with saltwater, are simple yet effective tools for managing phlegm and clearing nasal passages. Saline solutions are known to flush out mucus, irritants, and allergens, providing quick relief from congestion.<\/p>\n<p>Irrigation is particularly helpful if phlegm has become thick and sticky due to dry air or dehydration.<\/p>\n<div id=\"newsner-1796635802\" class=\"newsner-article_inside_content\">\n<div id=\"ad-modul_intext_162141_3\" class=\"ad-space\" data-google-query-id=\"COqbjLXeo4wDFZKh_QcdC5ICCw\">\n<div id=\"google_ads_iframe_\/125128856\/en_newsner_com\/modul_2__container__\"><\/div>\n<\/div>\n<\/div>\n<div id=\"newsner-d24b1c03ea619a15bd3d1c7f537c3a7d\" class=\"newsner-d24b1c03ea619a15bd3d1c7f537c3a7d newsner-amp_article_inside_content\"><\/div>\n<h2 id=\"h-clean-up\" class=\"wp-block-heading\">Clean up<\/h2>\n<p>Dust, pet dander, and other allergens can exacerbate mucus production. Keeping your surroundings clean and allergen-free is essential for minimizing phlegm buildup.<\/p>\n<p><strong>Cleaning checklist<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Ensure filters on heating and cooling systems are clean and functioning.<\/li>\n<li>Vacuum carpets and upholstery regularly.<\/li>\n<li>Use an air purifier to reduce airborne irritants.<\/li>\n<li>Wash bed linens weekly in hot water.<\/li>\n<\/ul>\n<p>Phlegm might not be a topic for polite dinner conversation, but understanding it helps you better appreciate your body\u2019s natural defenses. From catching irritants to signaling health issues, this sticky substance is more than just a nuisance \u2013 it\u2019s your respiratory system\u2019s trusty sidekick!<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Man coughs into tissue. Credit \/ Shutterstock Phlegm \u2013 sounds a bit gross, right? But this slimy substance is a star player in defending your body, storing enough to fill half a two-liter bottle of soda every day. If you\u2019re looking for relief from excess phlegm buildup, there are several effective ways to reduce mucus&#8230;<\/p>\n","protected":false},"author":1,"featured_media":9429,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"default","_kad_post_title":"default","_kad_post_layout":"default","_kad_post_sidebar_id":"","_kad_post_content_style":"default","_kad_post_vertical_padding":"default","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-9428","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to maintain a healthy level of phlegm and mucus - VM News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/news-vm.com\/?p=9428\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to maintain a healthy level of phlegm and mucus - VM News\" \/>\n<meta property=\"og:description\" content=\"Man coughs into tissue. Credit \/ Shutterstock Phlegm \u2013 sounds a bit gross, right? But this slimy substance is a star player in defending your body, storing enough to fill half a two-liter bottle of soda every day. 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Credit \/ Shutterstock Phlegm \u2013 sounds a bit gross, right? But this slimy substance is a star player in defending your body, storing enough to fill half a two-liter bottle of soda every day. If you\u2019re looking for relief from excess phlegm buildup, there are several effective ways to reduce mucus...","og_url":"https:\/\/news-vm.com\/?p=9428","og_site_name":"VM News","article_published_time":"2025-03-24T22:14:31+00:00","og_image":[{"width":720,"height":900,"url":"https:\/\/news-vm.com\/wp-content\/uploads\/2025\/03\/481335929_942270814728539_8128856653273681737_n.jpg","type":"image\/jpeg"}],"author":"vmfavorite","twitter_card":"summary_large_image","twitter_misc":{"Written by":"vmfavorite","Est. reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/news-vm.com\/?p=9428#article","isPartOf":{"@id":"https:\/\/news-vm.com\/?p=9428"},"author":{"name":"vmfavorite","@id":"https:\/\/news-vm.com\/#\/schema\/person\/a2e30a4c480fba08110aa92dceebedad"},"headline":"How to maintain a healthy level of phlegm and mucus","datePublished":"2025-03-24T22:14:31+00:00","mainEntityOfPage":{"@id":"https:\/\/news-vm.com\/?p=9428"},"wordCount":1426,"commentCount":0,"image":{"@id":"https:\/\/news-vm.com\/?p=9428#primaryimage"},"thumbnailUrl":"https:\/\/news-vm.com\/wp-content\/uploads\/2025\/03\/481335929_942270814728539_8128856653273681737_n.jpg","inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/news-vm.com\/?p=9428#respond"]}]},{"@type":"WebPage","@id":"https:\/\/news-vm.com\/?p=9428","url":"https:\/\/news-vm.com\/?p=9428","name":"How to maintain a healthy level of phlegm and mucus - 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