Why it works: Certain foods and herbs help clear mucus.
What to try:
Ginger tea or slices of fresh ginger to reduce inflammation.
Spicy foods like chili, horseradish, or wasabi to stimulate mucus flow.
Turmeric in warm water or milk for its anti-inflammatory properties.
5. Use a humidifier.
Why it works: Moist air prevents airways from drying out.
What to do:
Use a cool-mist humidifier, especially while sleeping.
Clean it regularly to prevent mold and bacteria buildup.
6. Practice deep breathing
Why it works: Expands the lungs and helps clear mucus.
What to do:
Sit up straight and take deep breaths through your nose.
Exhale slowly through pursed lips.
Try this 2–3 times a day to keep your lungs fully functional.
7. Elevate your head while sleeping.
Why it works: It prevents mucus from accumulating in your throat at night.
What to do:
Use extra pillows to support your head and chest.
Sleeping on your side can also help with expectoration.
8. Avoid irritants
Why it works: Reduces the triggers of excess mucus.
What to do:
Avoid smoking and secondhand smoke.
Use an air purifier to remove dust and allergens.
Wear a mask if you’re in a dusty or polluted environment.
9. Consider over-the-counter medications.
Why it works: Medications can help thin and clear mucus.
