Mucus forms the protective and moisturising lining for some body organs. When our body produces excess mucus, it’s usually the sign of an infection or allergy, which can be uncomfortable especially when you’re dealing with blocked sinuses and congestion. Whether you’re treating a minor illness, or something more serious, here are a few self-care tips that assist in your recovery:
1. Drink warm beverages
Drinking warm liquids can help loosen thickened mucus; try warm soups, hot water with lemon or tea. Avoid alcohol and caffeine because they can lead to dehydration drunk in excess.
2. Use steam inhalation
Getting moist warm air into your air passages, may reduce irritation in the respiratory tract and lead to less mucus production; try taking a hot shower, breathe in the vapours from a bowl of hot water, use a cool-mist humidifier or steam vaporiser.
3. Gargle with warm salt water
This helps to clear the mucus from the back of your throat.
4. Elevate your head when laying down or sleeping
When you lay flat, it can feel like the mucus is pooling to the back of your throat. When you prop your head up (use an extra pillow) it can help to drain phlegm from the sinuses and reduce congestion by preventing the mucus from moving to the back of your throat.
5. Do a nasal rinse
Rinsing the nose with water or a saline solution (saltwater) can help relieve congestion and clear the sinuses – try a saline nasal rinse, saline nasal spray, bulb syringe or squeeze bottle to rinse out the nose. Ensure that you use sterile (previously boiled) water when doing the rinse.
6. Avoid irritants, fragrances, chemicals, and pollution
Stay away from irritants that can aggravate the mucous membranes, such as smoke, dust and pollen, which can cause your condition to worse.
7. Breathe deeply
To help you cough up sticky mucus and clear your lungs, do deep breathing exercises, where you slowly breathe in (inhale) and breathe out (exhale) to help your lungs expand. Qigong, a Chinese practice of breathing exercises and movements, may also help.
8. Treat your allergies
If the excess mucus production is due to allergies, see that you get proper treatment, starting from allergy testing to identify the substances that trigger your symptoms. Some food reactions can also mimic seasonal allergies; keep a record of foods that that you think trigger an increase in phlegm or mucus.
9. Stay away from foods that cause acid reflux
Avoid foods that trigger heartburn, as acid reflux can lead to an increase in phlegm and mucus.
10. Avoid smoking and second-hand smoke
Smoking and inhaling second-hand smoke cause excess phlegm build-up, and can worsen respiratory conditions.
If you’re on medication and haven’t seen any improvement in your symptoms, contact a health care professional.