How to Get Rid of Phlegm and Mucus

Dr Jonathan Goh from the Department of Respiratory Medicine at Sengkang General Hospital (SKH), a member of the SingHealth group, explained the functions of mucus and phlegm. 

"Mucus is a secretion produced from the lining of the nose, sinuses, throat, and lungs. We all produce mucus, which is our first line of defence against viruses and bacteria, dust, and allergens. In healthy individuals, mucus is thin and virtually unnoticeable," Dr Goh explained.

"Phlegm, on the other hand, is thicker and made by the lower respiratory tract, such as the throat and lungs, when there is an infection or inflammation," he added.

Learn more about their differences:

There are many reasons why your body may produce excess phlegm. Here are some of the most common causes of phlegm buildup:

• Smoking 
  Smoking irritates the respiratory system, causing the body to produce greater amounts of phlegm.
  
  
• Chronic lung disease
  Lung diseases such as chronic obstructive pulmonary disease (COPD) and asthma can cause excess phlegm production in the lungs.
  
  
• Sinusitis 
  Infection or inflammation of the sinuses (also known as sinusitis) leads to increased mucus production, which then flows back down the back of the throat.
  
  
• Bronchitis 
  Inflammation of the bronchus by a virus or bacteria can cause excess mucus and phlegm production and difficulty breathing.
  
  
• Reflux 
  Reflux of stomach fluids, and occur with or without heartburn, can cause phlegm buildup.
  
  
• Allergic rhinitis 
  Allergic rhinitis causes the body to produce more mucus as a response to allergens in the nose and upper airway. Symptoms include itchy and watery eyes, sneezing, coughing, itchy nose, throat, or the roof of the mouth.

That sensation of phlegm in the throat is most commonly caused by post-nasal drip, where mucus from the nose or sinuses drips down the back of the throat.

This is often triggered by allergic rhinitis, sinusitis, colds, haze, or other airway irritants. Acid reflux can also irritate the throat and cause a constant throat-clearing feeling, even without excess mucus production.

To help ease mucus stuck in the throat, try saline rinses, staying hydrated, and avoiding known irritants. If symptoms persist, consult a doctor.

1. Hydrate constantly

Drinking plenty of water, especially warm water, can help thin out mucus and loosen congestion in the lungs, making it easier to cough up and clear excess phlegm.

In the hot and humid climate of Singapore, aim to drink at least eight glasses of water daily.

2. Gargle with salt water

Gargling warm salt water can help clear thick phlegm and can even help soothe a sore throat.

Here’s what to do:

• Mix a teaspoon of salt into a glass of warm water
• Sip a bit of the mixture and tilt your head back slightly. Let the mixture wash into your throat without drinking it
• Gargle for 30 to 60 seconds, then spit it out

3. Use a saline nasal spray or rinse

For patients with allergic rhinitis, using a saline solution, which is a salt water solution – nasal spray or nasal rinse, can help to clear the sinuses.

4. Take over-the-counter remedies

Over-the-counter cough and cold medicines can help ease and clear phlegm safely.

Decongestants can reduce the mucus flow from your nose. This mucus isn’t considered phlegm, but it can lead to chest congestion. Decongestants work by reducing swelling in your nose and opening up your airways.

Mucolytics and expectorants are a group of medications that work by thinning and loosening mucus and phlegm, making it easier to expel. The main ingredient to look for is guaifenesin, which helps to get excess phlegm up and out.

5. Avoid certain foods as they may increase phlegm and mucus production

Some people notice that certain foods or drinks worsen throat clearing. If this happens, limit personal triggers, which can include:

• Processed foods
• Fried food
• Dairy products such as milk, cheese, butter, and cream
• Citrus fruits
• Caffeine and alcohol (dehydrate the body)
• Chocolate
• Carbonated beverages
• Spicy foods

6. Use a humidifier

Using a humidifier can help your body moisturise your throat and nasal passages, helping to reduce mucus and phlegm production.

7. Inhaling steam helps make you feel better

Inhaling steam can help to loosen mucus and clear phlegm. You can inhale steam by filling a bowl with hot water, draping a towel over your head, lowering your head close to the water but avoiding making direct contact with the water, and breathing in the steam. It won’t kill the virus responsible for your infection, but it can make you feel a little better.

8. Drink herbal tea

Herbal teas like ginger, mint, and chamomile can help soothe the throat and reduce inflammation. Drinking these teas can help reduce phlegm production and make it easier to clear the excess phlegm.

9. Use nasal drops

Nasal drops can help clear mucus from your nose and sinuses, making it easier to breathe and reducing phlegm production. You can find these drops at your local pharmacy.

10. Do not suppress cough

Coughing is a defense mechanism for our body to remove phlegm. Suppressing cough, conversely, leads to phlegm buildup, which may result in worsening of symptoms.

11. Get plenty of rest

Part of how to get rid of mucus is getting plenty of rest to help your body fight off infections that can cause phlegm production. Make sure to get at least 7-8 hours of sleep per night.

12. Continue to exercise

Gentle movement may help some people loosen mucus.

Exercise can help improve lung function and reduce phlegm production. Regular exercise can help increase blood flow and oxygen levels, making it easier to clear the excess phlegm from your lungs and throat.

Dr Johnation Goh from SKH, Dr Nicole Sieow from Changi General Hospital (CGH), and Dr Tan Kee Tung from SingHealth Polyclinics (SHP) share more ways to reduce phlegm and mucus in this video.

It can be difficult to diagnose a disease just by the colour of your phlegm, and the above is only a guide; your doctor will also take into consideration other symptoms, such as the presence of fever, difficulty breathing, or chest pain, to come to a diagnosis.

See a doctor if you experience any of the following:

• Your phlegm or cough with phlegm lasts more than 2 to 3 weeks
• Your cough is getting worse rather than improving
• You have a fever that does not get better
• You experience chest pain or tightness
• You have shortness of breath or wheezing
• You are coughing up blood or notice blood in your phlegm
• You have an existing lung condition, such as asthma, COPD, bronchiectasis cough and phlegm, or a history of tuberculosis

Phlegm can sometimes signal a more serious condition, such as pneumonia. Early medical attention can prevent complications and help identify any underlying conditions.

Alongside the remedies, here are some common mistakes to avoid:

• Do not smoke or vape. Both irritate the airways and worsen phlegm production.
• Do not assume antibiotics are needed just because phlegm is yellow or green. Yellow phlegm and green phlegm can be caused by viral infections, which do not respond to antibiotics. Always consult a doctor before requesting them.
• Do not overuse decongestant nasal sprays. Prolonged use can cause rebound congestion and worsen symptoms over time.
• Do not ignore blood in phlegm. This should always be evaluated by a doctor promptly.
• Do not give cough or cold medicines to young children without medical advice. Always check with a doctor or pharmacist before administering any medication to children.
• Do not rely solely on home remedies if symptoms are worsening. If your condition is not improving, seek medical attention early.

The above tips are some ways to manage phlegm and mucus. If you are concerned about the colour of your phlegm or mucus, or are experiencing other symptoms, such as fever, chest pain, or difficulty breathing, do consult your doctor for evaluation and treatment.

Ref: I23 (seo)

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