Lifestyle

7 Natural Ways to Clear Mucus From Your Lungs

Published

2 months ago

November 29, 2025

Your lungs produce mucus every day to trap dust, germs, and irritants. Normally, this mucus is thin and moves out of the airways with little effort.....TAP TO CONTINUE READING

But when you have a cold, allergies, asthma, bronchitis, or respiratory infections, mucus production can spike and become thicker. This can lead to coughing, chest congestion, and that heavy, clogged feeling in your lungs.

While medication can help, there are also natural remedies that can support your lungs in breaking down and clearing out excess mucus, especially if you want to complement your treatment or avoid overreliance on drugs.

Here are seven natural, science-backed ways to help you breathe easier.

1. Stay Hydrated

When your body is well-hydrated, mucus becomes thinner and easier to expel. Water is the best choice, but warm fluids like herbal teas, lemon water, or clear broths can be especially soothing for irritated airways.

Avoid alcohol and caffeinated drinks, which may cause dehydration and make mucus thicker. Aim for 8–10 cups of fluids a day, more if you’re sick or live in a dry climate.

2. Try Steam Inhalation

Breathing in warm, moist air can break up mucus in your airways, making it easier to cough out. You can do this by:

Filling a bowl with hot water, leaning over it, and covering your head with a towel to trap the steam.
Adding a few drops of peppermint oil for an extra decongesting effect.
Inhaling deeply for 5–10 minutes, once or twice a day.

Steam therapy is great, but be careful not to get too close to avoid burns.

3. Use a Humidifier

Dry indoor air, especially from air conditioning or harmattan winds, can irritate your lungs and make mucus thicker. Running a cool-mist humidifier in your bedroom can keep airways moist overnight, helping mucus move more easily.

Clean your humidifier regularly to avoid mould growth, which can worsen respiratory symptoms.

4. Practice Controlled Coughing

Coughing is your body’s built-in way to clear mucus, but forceful, random coughing can tire you out without moving mucus effectively.

Respiratory therapists recommend “controlled coughing,” which involves:

Sitting in a comfortable position with both feet on the floor.
Taking a deep breath in through your nose.
Holding it for 2–3 seconds.
Coughing twice with your mouth slightly open. The first cough loosens mucus, the second moves it out.

Repeat 2–3 times as needed, but rest between sessions to avoid strain.

5. Eat Mucus-Fighting Foods

Some foods naturally reduce mucus production and support respiratory health. These include:

Ginger has anti-inflammatory properties that can soothe airways.
Garlic contains compounds that fight bacteria and viruses.
Pineapple is rich in bromelain, an enzyme that helps break down mucus.
Spicy peppers can help thin mucus and make it easier to expel.

Limit dairy if you notice it makes your mucus thicker, though this effect varies from person to person.

6. Do Postural Drainage

Postural drainage is a technique where you position your body so gravity helps drain mucus from your lungs. Try this:

On your back: Lie down with pillows under your hips so your chest is lower than your legs.
On your side: Lie on your side with your hips elevated.
On your stomach: Lie face down with your hips slightly raised.

Stay in each position for 5–10 minutes, breathing deeply, and gently cough to expel loosened mucus. This method is especially useful for people with chronic lung conditions.

7. Exercise Regularly

Physical activity increases your breathing rate and helps your lungs move mucus out more effectively. Even light exercises like walking, gentle yoga, or stretching can help. If you’re recovering from an illness, start slow and listen to your body.

Deep-breathing exercises during your workout can also keep airways open and flexible.

When to See a Doctor

If mucus is thick, discoloured (green, brown, or bloody), lasts for more than three weeks, or is accompanied by fever, chest pain, or shortness of breath, seek medical attention. These may be signs of a more serious infection or lung condition that needs proper treatment.

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Lifestyle

Number Of Eggs Older people Should Eat Daily To Avoid Cholesterol Buildup

Published

2 weeks ago

January 18, 2026

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Eggs are a nutritious food packed with protein, vitamins, and minerals, but they also contain cholesterol. For older adults, balancing egg consumption is important to maintain heart health and avoid cholesterol buildup.

Egg Consumption Guidelines for Older Adults

1. Moderation is Key

Studies suggest that 1 egg per day is safe for most healthy older adults. This amount provides essential nutrients without significantly raising blood cholesterol levels.

2. Consider Your Health Status

If you have high cholesterol, heart disease, or diabetes, limit egg yolks to 3–4 per week while enjoying egg whites more freely.

For healthy individuals, whole eggs can be eaten daily as part of a balanced diet.

3. Focus on How You Cook Eggs

Avoid frying eggs in excessive oil or butter.

Boiled, poached, or steamed eggs are healthier choices that reduce added fats.

4. Balance With Other Foods

Pair eggs with vegetables, whole grains, and healthy fats like avocado or olive oil.

Avoid pairing eggs with processed meats like bacon or sausages, which can increase cholesterol intake.

Why Eggs Are Beneficial

Eggs provide high-quality protein important for maintaining muscle mass, especially in older adults.

They contain choline, which supports brain and liver health.

They offer essential vitamins like B12, D, and selenium for overall wellbeing.

Conclusion:

For older adults, eating 1 egg per day is generally safe and provides numerous health benefits. Those with heart or cholesterol concerns should moderate yolk intake and focus on healthier cooking methods. By balancing egg consumption with a nutritious diet, older individuals can enjoy eggs without risking cholesterol buildup.

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Lifestyle

Stop Excess Intake Of These 3 Types Of Food To Avoid Diabetes

Published

2 weeks ago

January 17, 2026

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Diabetes is one of the main causes of death worldwide, and it has already claimed the lives of several persons who jogged at regular rates while living in the wild, according to the World Health Organization (WHO).

Types 1 and 2 diabetes are the two main varieties that affect people.

The pancreas’ capacity to make insulin is chronically insufficient in those with type 1 diabetes…Read More…>>>

This disorder is brought on by inadequate type 2 insulin sensitivity.

Medical organizations have identified diabetes as a stressor since it is an innate reaction to the meals we consume. This suggests that, occasionally, we may have some responsibility for our own worries.

The following three foods can be consumed less frequently to lower the chance of developing diabetes:

wholesome carbs

In addition to assisting the body in generating energy and preserving existing tissue, carbohydrates have several positive effects on health. The risk of getting diabetes is increased by regularly ingesting a wide variety of sugary meals.

Beverages with added sugar: you ingest additional sugar into your diabetic body every day without even thinking about it.

Red and processed meats should be avoided after the age of 40 by responsible adults due to their detrimental health consequences.

These three food types, according to the website Fleekloaded.com, make up an unhealthy diet that can result in diabetes, which can be fatal.

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Lifestyle

Never Eat Cabbage if You Have Any of These 6 Health Problems

Published

2 weeks ago

January 16, 2026

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Cabbage is a healthy vegetable rich in vitamins, minerals, and fiber. However, it may not be suitable for everyone. In some health conditions, eating cabbage can worsen symptoms or affect treatment. Below are health problems where cabbage intake should be reduced or avoided.....TAP TO CONTINUE READING

Thyroid problems such as goiter and hypothyroidism

Cabbage contains goitrogens that can interfere with thyroid hormone production. Eating too much, especially raw cabbage, may enlarge the thyroid gland or worsen hypothyroidism.

People with thyroid conditions should limit raw cabbage intake.

Irritable bowel syndrome or chronic bloating

Cabbage is high in fiber and fermentable carbohydrates that can cause gas and bloating. For people with IBS, this may trigger stomach pain, cramps, and diarrhea.

Kidney problems

Cabbage contains a high level of potassium, which may be unsafe for people with kidney disease. If the kidneys cannot properly remove potassium, it can lead to dangerous heart rhythm problems.

Blood clotting disorders

Cabbage is rich in vitamin K, which supports blood clotting. People taking blood-thinning medications such as warfarin may experience reduced drug effectiveness if they consume too much cabbage.

Acid reflux or heartburn

Some individuals may notice increased acid reflux or heartburn after eating cabbage, especially when it is raw. It can raise stomach acid levels and cause discomfort.

Post-surgery digestive recovery

After abdominal or digestive surgery, cabbage can cause gas and bloating, which may slow healing. Doctors often advise avoiding gas-producing vegetables like cabbage during recovery.

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