Phlegm—often simply called mucus—is something most people notice only when they’re sick, congested, or dealing with allergies. But mucus plays an essential role in protecting your respiratory system every single day. It traps dust, allergens, viruses, and bacteria before they reach your lungs. Under normal circumstances, your body produces 1 to 1.5 liters of mucus daily, most of which you swallow without realizing it (Cleveland Clinic, 2022).
However, certain conditions can cause your mucus to thicken, become excessive, or feel stuck in your throat and chest. When this happens, understanding the causes and knowing how to reduce buildup can greatly improve your comfort and breathing.
What Exactly Is Phlegm?
Phlegm is a gel-like secretion produced by the mucous membranes of the throat, nasal passages, and lungs. It contains:
- Water (the main component)
- Mucins (proteins that give mucus its sticky consistency)
- Immune cells, such as neutrophils
- Antibodies, like IgA
- Trapped particles such as dust, allergens, microbes
The body uses mucus as a first line of defense. It moisturizes the airways and traps harmful particles, while tiny hair-like structures called cilia sweep the mucus upward toward the throat, where it is swallowed or expelled.
Why Does Phlegm Build Up?
Several factors can increase mucus production or thicken the mucus so that it becomes harder to clear.
1. Respiratory Infections
Colds, flu, bronchitis, and sinus infections stimulate the immune system, causing the body to produce extra mucus to flush out pathogens. Viral infections often cause clear or white mucus, while bacterial infections may turn mucus yellow or green due to immune cell activity (Mayo Clinic, 2023).
2. Allergies
Allergens such as pollen, pet dander, and dust mites can trigger the release of histamine, leading to swelling of the nasal passages and excess mucus production.
3. Smoking
Cigarette smoke irritates the airways, paralyzes cilia, and thickens mucus. This makes it difficult for the lungs to clear phlegm, contributing to the well-known “smoker’s cough.”
4. Air Pollution & Irritants
Strong perfumes, cleaning chemicals, and polluted air can irritate the respiratory lining and cause increased mucus as a protective response.
5. Gastroesophageal Reflux (GERD)
Acid reflux can irritate the throat and lead to chronic mucus sensation or “postnasal drip.”
6. Dry Air
Low humidity dries out the airway tissues, causing the body to overproduce mucus to compensate.
7. Chronic Respiratory Conditions
Asthma, COPD, and chronic sinusitis can all lead to persistent mucus production and congestion.
Natural Remedies to Reduce Phlegm and Clear Your Airways
Before turning to medication, the following science-backed home remedies may help reduce mucus buildup.
1. Stay Hydrated
Drinking water, herbal teas, or warm broths helps thin mucus. When you are dehydrated, mucus becomes thicker, stickier, and harder to clear.
How it works: Thin mucus moves more easily along the cilia, improving clearance (American Lung Association, 2022).
- Best choices: warm water, ginger tea, chamomile tea, broth
- Avoid: excessive caffeine and sugar, which can worsen dehydration
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