Excess phlegm and mucus in the throat can indicate many illnesses, from acid reflux and allergies to asthma and even severe lung diseases. Dehydration, a dry indoor environment, fluid loss, and certain other lifestyle habits or environmental factors may contribute to the overproduction of mucus. One can easily manage this condition with a few simple remedies and self-care tips at home. If excess mucus becomes a persisting problem, it is best to consult a health expert for proper diagnosis and treatment.

Staying hydrated
Hydration may seem like a basic remedy for mucus stuck in the throat, but it can help a good deal. While plain warm water might be the best liquid, you can also sip on soups and broths throughout the day to improve mucus flow. Tea is fine, too, but choose decaffeinated versions. Lemon water is another healthy fluid that helps decrease mucus and phlegm production.

Besides drinking warm liquids, you might want to keep yourself warm. The body fights off cold and mucus better when its temperature is warmer and more comfortable. Taking warm showers, wearing sweaters and jackets, and snuggling in bed with thick blankets are popular ways to stay warm and cozy.

Gargling with salt water
Regular saltwater gargles are one of the best remedies for mucus. Salt water not only helps decongest the throat but also relieves it from the constant itch that arises from a cold. It may even help reduce inflammation or swelling and calm the tissues in the region. Here are some easy steps to follow for saltwater gargling:

• Add ½ or ¾ teaspoon of salt to a glass of warm water and stir until the salt dissolves completely. Use drinkable water for this remedy, as other infections can develop with regular tap water.
• Sip the saltwater and tilt your head back till you can feel it wash up to the back of your throat.
• Be careful not to gulp down the liquid and instead hold it there.
• Gently try to breathe out through your mouth while blowing bubbles in the water collected at the back of your throat.
• Gargle in this manner for around 30 seconds and then spit the water into the basin.
• Do not rinse your mouth just yet. Repeat this process a couple more times.
• Once done, rinse with regular water to eliminate the salty taste.

Salt helps break down phlegm and mucus, while warm water soothes the throat. Besides trying saltwater gargles, you can get a neti pot from the market. All you have to do is add some saline solution to the pot and then pour it into one nostril at an angle so it comes out from the other, clearing the whole passage of the mucus. Research suggests using a saline solution for a week consistently can thin mucus buildup.

Steam inhalation
Steam inhalation is another easy home remedy to consider when struggling with a blocked nasal passage and phlegm in the throat. It involves inhaling steam from heated water to soothe and open the nasal passage. The steam loosens the mucus so you can blow it out for quick relief. Some add herbs like ginger and essential oils to their hot water for added benefits. Many doctors suggest steam inhalation, making it worth trying when down with a cold.

Using eucalyptus oil
Eucalyptus oil is an age-old home remedy for managing respiratory ailments. It can loosen the mucus in the chest, allowing you to cough it out quickly for instant relief. You can add a small amount of the oil to your water during steam inhalation or apply it to the chest and nose. Regardless of the method, use eucalyptus oil at night before bed and rest afterward. The oil may take some time to work, and a well-rested sleep can improve its effects.

While eucalyptus oil has many health benefits, it is essential to buy it carefully. Remember, the FDA does not monitor or regulate essential oils’ quality or purity, so always research while sourcing them. Also, speak to a doctor before trying out any oil at home to avoid side effects.

Getting a humidifier
Installing a humidifier in the room can have the same effect as inhaling steam. The humidifier’s moist air loosens up the mucus in the chest and throat, helping you blow or cough it from the body for instant relief. In fact, you might find using a humidifier more suitable because, unlike steam inhalation, it does not involve preparing and handling hot water. The machine is simply placed in the room, and it starts moistening the air slowly, helping loosen the blockage in the nasal passage. However, just installing a humidifier will not make you feel a hundred percent. You will have to use it in combination with other home remedies to cure mucus in the throat.

Speak to your doctor if these remedies do not provide much relief. The expert may recommend treatments to help you feel better in such situations. Sometimes, mucus buildup in the throat occurs due to another health condition, and only a healthcare professional can diagnose the cause and guide you.