- Consider over-the-counter options
Decongestants and expectorants can provide fast relief for mucus buildup. These medications help reduce congestion and thin mucus to make it easier to clear.
Options to consider
Decongestants reduce swelling in nasal tissues
Expectorants such as guaifenesin help loosen and break up thick mucus
Note: speak with a healthcare professional before starting new medications, especially if you have existing medical conditions.
- Explore herbal remedies
Herbal ingredients have long been used to calm respiratory discomfort and support mucus clearance. Common choices include thyme, eucalyptus, and marshmallow root.
Ideas to try
Use eucalyptus essential oil in a diffuser or apply a chest balm
Make thyme tea by simmering fresh or dried thyme in water
Use licorice root lozenges to soothe throat irritation
- Use a humidifier
Dry air can make mucus thicker and harder to clear. A cool mist humidifier adds moisture to the air, helping keep nasal passages and the throat from drying out.
Pro tip: clean the humidifier regularly according to the manufacturer’s instructions to prevent mold and bacteria buildup.
- Flush out irritants
Nasal rinsing tools, such as neti pots, can help clear nasal passages quickly. Saline solutions wash out mucus, allergens, and irritants that may be contributing to congestion.
How to use
Fill the neti pot with a saline solution
Tilt your head and gently pour the solution into one nostril so it drains out the other
Repeat on both sides
- Keep your environment clean
Irritants like dust and pet dander can increase mucus production. Keeping your home environment clean can help reduce phlegm buildup significantly.
