Avoid irritants such as smoke, dust, and strong fragrances.
Use a humidifier to keep nasal passages moist.
Consume foods with anti-inflammatory properties like turmeric, garlic, and leafy greens.
When to Seek Medical Help
While home remedies are effective for mild congestion, persistent or severe symptoms may indicate an infection or underlying condition. Seek professional care if you experience:
Fever above 101°F (38°C)
Severe sinus pain or swelling
Shortness of breath
Mucus that is green, yellow, or bloody for extended periods
The Takeaway
Excess mucus, phlegm, and nasal congestion are uncomfortable but often manageable with simple, natural remedies. Steam inhalation, hydration, herbal teas, honey, ginger, and nasal irrigation can all help clear airways and soothe irritation quickly. Combined with healthy lifestyle habits, these approaches make it possible to breathe easier and recover faster — naturally and safely.
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