7. Olive Oil
You might have heard about this. Several months ago, there was a trend comparing this liquid to ibuprofen due to several studies that came out. These studies demonstrated that a compound in extra virgin olive oil, oleocanthal, has anti-inflammatory effects. However, it is absolutely not a substitute for medication prescribed by your doctor. Olive oil also has antibacterial properties capable of inhibiting or even eliminating harmful bacteria that may be causing mucus in your throat. When used in the proper dosage, it can be a soothing and effective addition to your regimen.
8. Rosemary
Rosemary is a plant that has been used for many centuries as a natural remedy to improve memory and concentration, to relieve abdominal heaviness, gas, and constipation, but also as an antimicrobial and mucolytic agent since the time of ancient Rome. These medicinal properties are owed to rosmarinic acid, the compound responsible for the antioxidant, anti-inflammatory, and antimicrobial benefits of this plant. Thanks to this triple effect, drinking rosemary tea can be very useful if you’re looking to dissolve the mucus accumulation already present in your pharynx while helping to prevent the appearance of any pathogens in your body.
9. Apple Cider Vinegar
This liquid is rich in acetic acid, a substance known for stopping the growth of and eliminating some strains of harmful microorganisms. Here, apple cider vinegar can be a great ally. Incorporating a tablespoon into your daily routine has been shown to be a natural disinfectant gesture that can reduce the risk of infestation of your respiratory system by bacteria and viruses, helping to keep the environment in your throat clean and less prone to mucus buildup.
10. Oregano
The active compounds of this spice, carvacrol and thymol, will strengthen your defenses by stimulating the production of white blood cells, which helps prevent any bacteria or virus from lodging in your pharynx. Not only that, these substances in oregano have demonstrated antimicrobial properties, but also—and this is the most interesting part—expectorant properties. This can undoubtedly help you eliminate any annoying phlegm in your throat.
How to Use These Remedies Safely
Now that we know the plants, let’s talk about how to consume them to get their benefits.
For Infusions (Tea):
- Boil 1 cup (240 ml) of water in a saucepan.
- Place the recommended dose of the herb into a mug.
- Pour the boiling water over the herb.
- Let it steep for 10 minutes to allow the active ingredients to be released.
- Strain the liquid and serve.
- Rosemary or Oregano: Use 1 to 2 teaspoons of fresh or dried leaves.
- Bay Leaf (Laurel): Use 2 leaves.
- Guava: Use 5 leaves.
- Cinnamon: It’s important to use Ceylon cinnamon, not Cassia, as the latter has high levels of coumarin, which can be toxic. Use 1 teaspoon (about 2 grams) of Ceylon cinnamon powder.
- Ginger: Use half a teaspoon of ginger powder.
- Clove: Use 2 whole cloves per infusion.
For Other Remedies:
- Garlic: The simplest way is to eat one clove of raw garlic, chopped, crushed, or minced. Remember to wait at least 10 minutes after preparing it to allow for maximum allicin formation. Alternatively, you can use garlic extract supplements in doses of 600 to 1,200 mg per day.
- Apple Cider Vinegar: It’s best to start with 1 to 2 teaspoons per day, diluted in water. If you tolerate it well, you can increase the amount to a maximum of two tablespoons per day. Do not exceed this amount.
- Olive Oil: The benefits have been demonstrated in doses of 1 to 2 tablespoons per day, either taken directly or used in your food.
A Final, Important Reminder
Before you start using these remedies, it’s vital to understand that other medical conditions could be causing your mucus sensation. These include gastroesophageal reflux (GERD), an acute infection requiring antibiotics, or postnasal drip from rhinitis. Sometimes, dryness in the area, often due to hormonal changes (it’s very common in postmenopausal women), can be the culprit. More serious pathologies, like cancer, can also present with this symptom. So, my advice is this: take advantage of the health benefits of these plants, but if you haven’t already, please make an appointment with your doctor to discuss your symptoms.
Conclusion
Dealing with persistent phlegm can disrupt your daily life, but you don’t have to just put up with it. By combining proper hydration with these 10 powerful, natural plant-based remedies, you can effectively support your body’s ability to clear its airways. From the antimicrobial power of garlic to the expectorant qualities of ginger, nature provides a potent toolkit. Remember to use them as directed and listen to your body. Most importantly, always use this knowledge in partnership with professional medical advice to ensure you are addressing the root cause of your symptoms safely and effectively.
Source: Dr. Iñigo Martín