As the cold season approaches, many people dread the thought of stuffy noses, runny eyes, and a hacking cough. But one of the most annoying symptoms of a cold or flu is phlegm, that thick, sticky mucus that can make it difficult to breathe, talk, and sleep.
While there is no cure-all for phlegm, there are several things you can do to reduce its production and clear your congestion.
Follow These Tips To Reduce Phlegm During Cold Season :
1. Stay Hydrated
Drinking plenty of fluids is essential for staying healthy, especially when you’re sick. Fluids help to thin mucus and make it easier to expel. Aim to drink eight glasses of water per day, or more if you’re sweating or exercising. You can also try other fluids, such as clear broth, warm tea, or lemon water.
2. Use a Humidifier
Dry air can irritate your nasal passages and make it harder to clear phlegm. A humidifier can add moisture to the air, which can help to soothe your throat and loosen mucus. Aim to keep the humidity level in your home between 40 and 60 percent.
3. Gargle with Salt Water
Gargling with salt water can help to clear mucus from the back of your throat. To do this, mix ½ teaspoon of salt into 8 ounces of warm water. Gargle for 30 seconds to a minute several times a day.
4. Take an Over-the-Counter Decongestant or Expectorant
Over-the-counter decongestants can help to shrink swollen nasal passages and reduce congestion. Expectorants can help to loosen mucus and make it easier to cough up.
5. Elevate Your Head
When you sleep with your head elevated, it can help to reduce congestion and prevent mucus from dripping down the back of your throat. Try using an extra pillow or two to prop up your head.
6. Eat a Healthy Diet
Eating a healthy diet can help to boost your immune system and make it easier to fight off infection. Make sure to include plenty of fruits, vegetables, and whole grains in your diet.
7. Get Enough Rest
When you’re sick, your body needs time to rest and heal. Aim to get at least 7-8 hours of sleep per night.
In addition to these tips, there are a few other things you can do to reduce phlegm production and clear your congestion:
- Avoid smoking and secondhand smoke.
- Wash your hands often to prevent the spread of germs.
- Avoid touching your eyes and nose.
- Get regular exercise to help boost your immune system.
If you’re concerned about your phlegm production, see your doctor. They can help to rule out any underlying medical conditions and recommend additional treatment options.
With a little care and attention, you can reduce the amount of phlegm you produce and feel better during cold season.