Cold weather often brings coughs, congestion, and phlegm. Luckily, for mild cases, home remedies can offer relief before reaching for medication. To combat phlegm at home, Sadhguru Jaggi Vasudev recommended several natural approaches in his Instagram video ‘4 Ways to Get Rid of Phlegm and Transform Your Respiratory Health.’
How To Get Rid Of Phlegm? Sadhguru’s Recommendations
The National Cancer Institute defines phlegm as a thick substance produced by the respiratory tract to trap and remove irritants and germs. Production can rise due to infections, allergies, or pollutants, leading to coughing and congestion.
Here are the four tips recommended by Sadhguru.
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Limit Dairy
Some people find dairy products worsen mucus production. Avoiding dairy might reduce congestion and discomfort. Dairy may stimulate mucus production in some people, so eliminating it can lessen symptoms.
Black Pepper With Honey
Soak 10-12 whole black peppercorns in honey overnight. Chewing them in the morning can help clear phlegm. The piperine in black peppercorns acts as an expectorant, thinning mucus and aiding its expulsion.
Also Read: Stuffy Nose At Night: Why Do I Get Nasal Congestion Before Bed
Pranayama Breathing
Regular practice of yoga breathing exercises like Kapalbhati can naturally reduce phlegm by improving lung capacity and function. Controlled breathing exercises can improve lung function and clear phlegm through forceful exhalations and deep inhalations.
Turmeric For Mucus Relief
Turmeric, especially with black pepper, can help decrease phlegm production. Its curcumin content has anti-inflammatory and antioxidant properties that may ease coughing. Curcumin in turmeric reduces inflammation and mucus production, easing coughs.
Also Read: Respiratory Health: Here Are Ways to Clear Chest Congestion And Mucus
Additional Tips For Managing Phlegm
In addition to these four recommendations, the following tips can also help you get rid of excess phlegm at home easily:
- Hydration: Drink plenty of fluids like water, herbal teas, or warm broths to thin mucus and promote easier removal.
- Steam Inhalation: Inhale steam from hot water or a shower to loosen mucus and ease congestion.
- Saltwater Gargle: Soothe a sore throat and loosen phlegm by gargling with warm salt water.
- Diet: Include high-water content foods in your diet.
- Humidifier: Add moisture to the air with a humidifier to keep nasal passages moist and reduce mucus production.
- Avoid Irritants: Stay clear of cigarette smoke, strong odours, and other pollutants that can worsen mucus production.
- Over-the-counter Expectorants: These medications can thin mucus and make coughing easier.
- Head Elevation: Prop yourself up while sleeping to prevent mucus from pooling in your throat.
- Healthy Lifestyle: Maintain a balanced diet, exercise regularly, and manage stress to support your immune system and reduce phlegm production.
Also Read: What Does It Mean When You Cough With Green Phlegm, Expert Answers
By combining these home remedies and lifestyle practices, you can find natural relief from phlegm and support your overall respiratory health. Remember, for persistent symptoms, consult a doctor.