It might not be the most pleasant topic, but phlegm actually plays a pretty important role in your health. This thick, sticky substance is part of your body’s natural defense system—and believe it or not, your body produces enough of it each day to fill up half a bottle of soda. While it usually goes unnoticed, you really start to feel it when you’re under the weather.
Phlegm is a special kind of mucus made by your lungs and airways, and it’s different from the thinner mucus in your nose. Its job is to trap things that shouldn’t be in your lungs—like dust, germs, and allergens—so your body can clear them out. According to the Cleveland Clinic, your body makes about a liter of this stuff a day, though the exact amount can vary.
When you’re feeling well, phlegm works quietly in the background. But when you’re sick, it tends to show up in full force—thicker, heavier, and more noticeable. This is just your body’s way of protecting itself by producing more to fight off infections and irritants.
Fortunately, there are simple ways to manage phlegm so you can breathe a little easier.
One of the easiest and most effective methods is staying hydrated. Drinking lots of water or warm liquids like tea and broth helps thin out mucus, making it easier to clear from your system. A good way to tell if you’re drinking enough is by checking the color of your urine—it should be light and pale.
Hydration not only makes mucus thinner, it also supports blood flow and keeps your body functioning at its best. Another natural remedy is steam therapy. Breathing in steam helps loosen mucus and clears out your nasal passages. You can do this by placing your face over a bowl of hot water with a towel draped over your head. Adding a drop or two of eucalyptus or peppermint oil can boost the effect. If you’re short on time, even a hot shower can provide similar relief.
Gargling with warm salt water is another old-school trick that still works. Mix half a teaspoon of salt into a glass of warm water and gargle for about 30 seconds. It helps break up mucus and soothes an irritated throat, especially if done a few times a day.
For quicker relief, you can also turn to over-the-counter options like decongestants and expectorants. These medications help reduce swelling in your nasal passages or thin out thick mucus so it’s easier to cough up. Just make sure to check with a doctor before using them, particularly if you have other health issues.
Natural remedies can also help. Herbs like thyme, marshmallow root, and eucalyptus have been used for generations to calm the respiratory system. You can try them in teas, lozenges, or essential oils. Eucalyptus, for example, can be used in a diffuser or rubbed on the chest in balm form to help break up congestion.
Using a humidifier is another great way to keep your airways moist. Dry air, especially in winter, can make mucus thicker and harder to manage. A cool mist humidifier adds moisture back into the air, which keeps your throat and nose from drying out. Just remember to clean it regularly to avoid mold and bacteria buildup.
Nasal rinses like neti pots can also be incredibly helpful. These simple devices use a saltwater solution to flush out mucus, dust, and allergens from your nose. This can be especially effective when you’re feeling congested or when the air is dry.
And don’t forget your environment. Allergens like dust, mold, and pet dander can cause your body to produce more mucus. Keeping your home clean, especially your bedding and carpets, can help reduce these triggers. Using air purifiers and making sure your HVAC filters are clean can also make a big difference.
Though phlegm might seem like a nuisance, it’s actually a sign that your body is working hard to keep your lungs safe. Understanding its purpose and learning how to manage it can help you stay more comfortable and breathe more freely, whether you’re sick or just trying to stay healthy.
So, the next time you find yourself clearing your throat or feeling congested, remember—your body’s just doing its job. And now, you’ve got the tools to help it along.
