Soothe your chest and throat with these science-backed remedies to ease congestion and promote healing.
1. Stay Hydrated
- Why It Works: Fluids thin mucus, making it easier to expel.
- Best Choices: Warm water, herbal teas (ginger, peppermint, or licorice root), or broth.
- Avoid: Dehydrating drinks like alcohol or caffeine.
2. Steam Inhalation
- How: Boil water, pour into a bowl, and lean over it with a towel draped over your head. Breathe deeply for 5–10 minutes.
- Boost It: Add 1–2 drops of eucalyptus or peppermint oil (antimicrobial and decongestant properties).
3. Saltwater Gargle
- Recipe: Mix ½ tsp salt in 1 cup warm water. Gargle for 30 seconds, then spit. Repeat 2–3x daily.
- Benefits: Reduces throat irritation and loosens mucus.
4. Honey Remedies
- Soothe Throat: Mix 1 tbsp honey in warm water or tea (e.g., chamomile or lemon tea).
- Caution: Avoid giving honey to children under 1 year old.
5. Spicy Foods
- Why: Capsaicin in chili peppers or horseradish can thin mucus.
- Try: Adding fresh ginger, garlic, or cayenne pepper to meals.
6. Chest Percussion (Postural Drainage)
- How: Lie on your side or chest-down while someone gently claps your upper back to loosen phlegm.
- Note: Consult a doctor first if you have asthma or chronic lung conditions.
