If you’re looking for relief from excess phlegm buildup, there are several effective ways to reduce mucus and improve your respiratory health.

Phlegm is a type of mucus produced by the respiratory tract. It’s thicker and stickier than the regular mucus found in your nose, specifically designed to trap irritants like dust, bacteria, and allergens.

It’s naturally produced by the body and used by your respiratory system to combat inflammation, explains the Cleveland Clinic.

“While the exact amount your body makes isn’t known, most experts think it’s about one liter a day,” which is enough to fill half a two-liter bottle of soda, according to laryngologist Paul C. Bryson.

And, when you’re healthy, phlegm does its job silently.

However, during illness, it multiplies, thickens, and demands attention. Think of it as your body going into overdrive to protect and heal itself.

Luckily, there are ways we can reduce phlegm buildup and breathe easier!

Stay hydrated

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.

“A good rule of thumb is to drink enough water to make your urine pale,” Dr. Bryson says.

Why hydration works

• Thins mucus: Water helps dilute thick phlegm, making it less sticky and easier to clear from the throat and chest.
• Aids in circulation: Proper hydration improves overall bodily functions, supporting a healthier respiratory system.

Steam therapy

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.

How to use steam therapy

• Boil water and pour it into a bowl.
• Add a few drops of eucalyptus or peppermint oil for added benefits.
• Cover your head with a towel and inhale deeply for 10 minutes.

Pro tip: A hot shower can also have similar effects, especially if you lack the time for a dedicated steam session.

Gargle with salt water

Saltwater gargles are a time-tested remedy to relieve throat discomfort and help break down mucus.

To do this

• 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.
• Spit out the solution and repeat several times a day.

Over-the-counter remedies

For those looking for quick relief, decongestants and expectorants can be helpful. These medicines are designed to thin mucus and alleviate nasal congestion.

• Oral or nasal decongestants help shrink swollen nasal tissues.
• Expectorants, like guaifenesin, break down thick mucus.

Always consult a healthcare professional before using these medications, especially if you have underlying conditions.

Herbal remedies

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.

Preparation ideas

• Eucalyptus balm or essential oil in a diffuser can help loosen mucus in your chest.
• Boil fresh or dried thyme in water, strain, and enjoy.
• Licorice root lozenges soothe the throat and reduce irritation.

Humidifier

Add some moisture into the air with a cool mist humidifier.

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’s instructions.

Flush out irritants

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.

Irrigation is particularly helpful if phlegm has become thick and sticky due to dry air or dehydration.

Clean up

Dust, pet dander, and other allergens can exacerbate mucus production. Keeping your surroundings clean and allergen-free is essential for minimizing phlegm buildup.

Cleaning checklist

• Ensure filters on heating and cooling systems are clean and functioning.
• Vacuum carpets and upholstery regularly.
• Use an air purifier to reduce airborne irritants.
• Wash bed linens weekly in hot water.

Phlegm might not be a topic for polite dinner conversation, but understanding it helps you better appreciate your body’s natural defenses. From catching irritants to signaling health issues, this sticky substance is more than just a nuisance – it’s your respiratory system’s trusty sidekick!

Did you know that phlegm has such an important task in keeping our bodies healthy? Please let us know what you think!

Like one shocking case from 2020, in which a woman attempted to drown her dog by tying her to a rock. But now, in an inspiring update, the dog has a loving new home.

During a winter’s day, a woman named Jane Harper was out for a walk by the River Trent in England when she saw a dog struggling in the freezing water.

She went in to rescue the dog, and discovered she was attached by her leash to a large rock. It was clear that someone was trying to drown the poor dog.

“She literally fought to get her head above water and managed to rest it on a step,” Jane told the Daily Mail.

“How could anyone do this to her? I don’t know how long she had been in the water but I don’t think she could have survived much longer. It was just so cruel.”

Luckily, the dog — identified as a 10-year-old Belgian shepherd named Bella — survived, and was taken to a local vet for emergency treatment. She was later transferred to the RSPCA Radcliffe Animal Centre in Nottingham.

A vet said the dog would’ve soon died if she hadn’t been found. “She was severely hypoglycemic, hypothermic and tremmering to the point where she could not stand. If she had not been treated at this stage it is likely she would have died,” a vet told ITV.

Through Bella’s microchip, authorities were able to identify her owner as 31-year-old Carlene Latham, who admitted to attempting to drown her dog and pleaded guilty.

PC Pace, of Nottinghamshire Police, said: ”This was an evil and nasty thing to do to this poor dog and we are making every effort to find out who is responsible. We are lucky that the kind member of the public found and rescued her.”

The accused woman received a 12-month community order, was ordered to pay a £80 fine and  £200 in costs. She was also disqualified from keeping a dog for the next three years.

Meanwhile, Bella, now 11, has spent the last year recovering and rehabilitating with the RSPCA. But now, she’s finally taking the next step and going to hew new forever home.

Maggie Mellish and Charlie Douglas, from South Derbyshire, saw Bella’s story and were deeply moved, and felt they could be the perfect family to care for this dog who had been through so much.

“We know she will need regular vet appointments and are willing to finance those,” Maggie said, according to ITV. The family have owned three shepherd-type dogs over the past 30 years.

“We know she is in her older years but we just want to offer her a loving home she so deserves after all she has been through.”

Maggie and Charlie adopted Bella from the RSPCA, and in honor of the big occasion, Bella also reunited with the woman who first saved her life.

“It is quite emotional seeing Bella as it brings back memories of that terrible day,” said Jane Harper reuniting with Bella. “We are thrilled to see how she has been transformed by staff here at the RSPCA.”

It’s a bittersweet moment for everyone at the RSPCA, who have cared for this beautiful dog, but they’re so happy that she has found the perfect home.

“We will all miss Bella very much but feel a sense of peace and accomplishment that she has now found such a wonderful home,” the RSPCA wrote on Facebook.

“Bella has been courageous throughout and she truly is a very special dog. She definitely deserves her place in the hearts of many across the world.”

We’re so glad Bella has a great home after everything she went through. Share this great news!

In a world where love should know no boundaries, why do we let appearances and judgment stand in the way?

Lauren Kaye, 31, thought she found her soulmate in Hannah, 29.

But when the couple tied the knot, their happiness was overshadowed by cruel comments and accusations.

Lauren Kaye and her partner, Hannah, had their hearts set on celebrating their love when they tied the knot in a beautiful, intimate ceremony last summer.

But what should have been a joyous occasion quickly turned sour as online trolls targeted the British couple with cruel and hurtful remarks. Among the nasty jibes, some even accused Lauren of being a ‘paedophile’ simply because of Hannah’s youthful appearance.

At 31, Lauren has faced it all with remarkable strength, brushing off the cruel remarks with grace and resilience. Despite some claiming her partner looks like a 10-year-old boy, she remains calm.

“I take it with a pinch of salt, I ignore it. I am a very calm person and the comments online don’t bother me,” she tells The Mirror.

However, it’s not the online trolls that bother her the most — it’s when they’re out in public, and people look right past Hannah to talk to her, assuming she’s her ‘mom’.

”It does bother me..”

The couple’s experience highlights the frustrating reality of being judged based on appearance, with many mistaking Hannah, who is 29, for a young child.

She’s often asked to show ID for age-restricted purchases and even during routine tasks like home deliveries. But Hannah doesn’t let the criticism get to her.

“It does bother me being compared to a child when I’m with Lauren because of course that would make our relationship entirely inappropriate. Though I would always take being called a child over being called a paedophile,” she commented

Even though some critics have pointed out her wardrobe choices, suggesting a makeover to avoid the jabs, Hannah remains unfazed.

“It’s 2025. Having a ‘butch partner’ isn’t exactly obscure. It’s nothing I should feel compelled to hide,” she said firmly.

Lauren and Hannah’s love story began two years ago on the online dating application Tinder.

Triplets through IVF

Just seven months after Lauren’s proposal in January 2024, the couple exchanged vows at a registry office in Surrey, U.K. Then, they had bigger dreams in mind: becoming parents to triplets through IVF in Cyprus.

Lauren, who already has an 11-year-old son and a 9-year-old daughter from a previous relationship, had trouble finding suitable IVF options in the UK. But with Hannah by her side, she’s excited for the next chapter of their family journey.

“I can’t wait to do it again. Be with a supportive partner on my side to become a parent with,” Lauren shared.

Not long ago, Lauren and Hannah also shared the exciting news that they were expecting triplets through IVF on their first attempt.

It seems like the pregnancy has been going well so far. Lauren shared on Instagram, “I woke up to the triplets wiggling away (after they kept me up with heartburn most of the bloody night!)”

The couple has announced that the triplets will be born via C-section.

On their GoFundMe page, the couple expressed their heartfelt gratitude for the outpouring of support from their social media community.

Next chapter of their journey?

After Hannah lost her job and with the triplets at high risk of being born early, they were encouraged by their followers to set up a fundraising campaign to help cover the costs of the babies’ arrival and any potential hospital stays.

Though Lauren was initially hesitant to create the fundraiser, the overwhelming number of messages offering help prompted them to move forward with it.

They also took the time to thank those who had already contributed to their wish list, expressing their deep appreciation for the kindness, even from the trolls. With their hearts full, the couple is excited to share the next chapter of their journey with their supportive online family.

While the trolls continue to spread negativity, Lauren and Hannah are focused on the future, determined to build a life of love and happiness, no matter what anyone else thinks.

What do you make of their story? Let us know in the comment box.