Warm Salt-Water Gargle

Why it helps

Salt water draws out mucus, soothes throat irritation, and reduces inflammation.

Directions

1. Heat 1 cup of water until warm (not hot).

2. Add ½ teaspoon of salt and stir until dissolved.

3. Gargle for 10–15 seconds and spit it out.

4. Repeat 2–3 times daily.

Great for:

✔ Thick mucus in the throat
✔ Sore throat
✔ Post-nasal drip

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☕ 2. Steam Inhalation (with or without herbs)

Why it helps

Warm steam moistens the nasal passages, loosens thick mucus, and helps open congested sinuses.

Directions

1. Heat a pot of water until steaming.

2. Sit comfortably and place your face 8–12 inches above the steam.

3. Cover your head with a towel to trap the steam.

4. Breathe deeply for 5–10 minutes.

Optional: Add 1–2 drops of eucalyptus or peppermint oil to the water (avoid if sensitive).

Great for:

✔ Sinus pressure
✔ Stuffy nose
✔ Thick mucus

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🍯 3. Warm Water + Honey + Lemon

Why it helps

This traditional drink soothes irritation and may help thin mucus due to its warm temperature and natural properties.

Directions

1. Warm 1 cup of water.

2. Add 1 tablespoon honey (avoid for children under 1 year).

3. Add 1–2 teaspoons lemon juice.

4. Sip slowly 2–3 times per day.

Great for:

✔ Throat mucus
✔ Dry or irritated throat
✔ Mild cough

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🌱 4. Ginger & Turmeric Herbal Drink

Both ginger and turmeric are widely used to support respiratory comfort and help reduce inflammation that contributes to mucus buildup.

Directions

1. Boil 1–1½ cups of water.

2. Add 3–5 slices of fresh ginger.

3. Simmer for 5–10 minutes.

4. Add ¼ teaspoon turmeric (optional).

5. Strain and drink warm.

Optional: Add honey for taste.

Great for:

✔ Thick mucus in chest or throat
✔ Sinus irritation
✔ Rhinitis-related inflammation

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⭐ Additional Tips to Clear Mucus Faster

Stay hydrated

Water thins mucus so it drains more easily. Aim for 6–8 cups per day.

Use a humidifier

Moist air keeps mucus from thickening, especially at night.

Avoid mucus-triggering foods

• Dairy (for some people)

• Fried foods

• Excess sugar

• Cold drinks

Elevate your head while sleeping

Helps stop mucus from pooling in the throat.

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✅ A morning & night routine to clear mucus
✅ A 3-day detox for sinus congestion
✅ Natural remedies safe for kids or pregnancy

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