Simple Home Remedies to Reduce Phlegm and Mucus in the Chest and Throat
Colds, sneezing, and coughs are common ailments that can leave you feeling drained and uncomfortable. One of the most frustrating symptoms is dealing with persistent mucus that lingers in your chest and throat, often disrupting your daily life and making it difficult to breathe or stay active.
While this issue typically resolves on its own, excessive mucus production can lead to prolonged coughing, throat irritation, and breathing challenges, negatively impacting your quality of life. Fortunately, there are effective remedies you can try at home to help clear mucus and breathe easier.
Understanding Mucus and Why It Accumulates
Mucus is a thick, slippery substance produced by the mucous membranes lining the respiratory tract, including the nasal passages, throat, and lungs. It serves an important role in trapping dust, bacteria, and other foreign particles while keeping airways moist.
However, when mucus production increases due to colds, allergies, respiratory infections, smoking, or exposure to irritants, it can accumulate and become bothersome. This can cause coughing, throat irritation, congestion, and difficulty breathing.
Natural Remedies to Clear Mucus at Home
Instead of immediately turning to medications, consider trying these simple and effective home remedies:
- Stay Hydrated
Drink plenty of fluids throughout the day to thin mucus, making it easier to expel. Water, herbal teas, warm broths, and soups are excellent choices. - Salt Water Gargling
Gargling with a solution of warm water and salt helps reduce throat mucus and soothes irritation. Mix ½ teaspoon of salt in a glass of warm water, gargle for 30–60 seconds, and repeat as needed. - Steam Inhalation
Inhaling steam can loosen mucus and moisten airways. Lean over a bowl of hot water with a towel over your head or use a steam inhaler for best results. - Warm Compress
Applying a warm compress to your chest or throat can help loosen mucus and relieve congestion. Soak a towel in hot water, wring it out, and place it on the affected area. - Honey and Lemon
Mix a tablespoon of honey with warm water or herbal tea, adding a squeeze of fresh lemon juice. Honey soothes the throat, while lemon helps break down mucus. You can also incorporate ingredients like ginger, garlic, or cayenne pepper for added benefits. - Use a Humidifier
A humidifier adds moisture to the air, which can help loosen chest and throat mucus. Clean the humidifier regularly to prevent bacterial buildup. - Nasal Irrigation
Rinsing the nasal passages with saline solution or using a neti pot can help clear mucus and reduce nasal congestion. - Avoid Irritants
Stay away from cigarette smoke, air pollution, and strong chemical odors, as these can worsen mucus production and inflammation.
Practices to Avoid
To effectively manage mucus buildup, steer clear of actions that may aggravate the issue:
- Smoking: Smoking and secondhand smoke increase mucus production and harm the respiratory system.
- Dairy Products: These can thicken mucus, making it harder to expel.
- Sugary Foods and Drinks: Excess sugar can contribute to mucus production and inflammation.
- Overuse of Decongestants: Prolonged use of decongestant sprays can cause rebound congestion.
- Suppressing Coughing: Coughing is a natural way for the body to expel mucus. Avoid overusing cough suppressants unless advised by a healthcare professional.
When to Seek Medical Help
If your symptoms persist, worsen, or are accompanied by other concerning signs such as fever, chest pain, or difficulty breathing, consult a healthcare provider for a proper diagnosis and treatment plan.
By following these simple home remedies and avoiding common triggers, you can manage mucus buildup in your chest and throat, improving your respiratory health and overall well-being.
She Was a 1980s Bombshell, But Heather Thomas Faced Demons—Her Transformation at 66 Is Unbelievable!
Heather Thomas, known for her role alongside Lee Majors in *The Fall Guy*, turned 66 on September 8. She was on track for a very successful Hollywood career.
However, after the show’s finale, her mother appeared on set, and Thomas rushed to the hospital, thinking her father had an emergency. But when she arrived at the Santa Monica hospital, her family and friends told her that her father, Leon, was fine—it was her they were worried about.
This marked the start of a new chapter in the 28-year-old’s life, which would change both her personal life and career.
Read on to find out what happened to the famous 1980s pinup girl!
Heather Thomas had talent and natural beauty that compared to stars like Farrah Fawcett and Heather Locklear. She was born to be in the spotlight.
At just 14, she hosted an NBC show called *Talking with a Giant*, where she and other teens interviewed celebrities.
Wanting more, Thomas studied film and theater at UCLA, aiming to be an actor, director, and writer. Before she graduated, she appeared in a short-lived comedy series called *Co-Ed Fever* in 1979.
In 1980, Thomas, who was born in Connecticut, landed her first major role in *The Fall Guy*. She played Jody Banks, a stuntwoman and bounty hunter, alongside Lee Majors, who was famous for his role in *The Six Million Dollar Man*.
Her role made her popular, especially among male viewers, who saw her as a sex symbol. Thomas had mixed feelings about this label.
“There’s a kind of condescension that comes with it,” she told *People*. “You fit the stereotype of the blonde bimbo. But at the time, I was just having fun.”
Unfortunately, Thomas’s fun also involved drugs, a habit that began before her role as Jody Banks.
She revealed that her drug use started in sixth grade to help keep her grades up. “I was taking acid and getting straight A’s. I thought it was mind-expanding,” Thomas said.
As Heather Thomas grew older, the drugs she used also changed.
While studying at UCLA, Thomas started using cocaine. By 1981, just one year into her role on *The Fall Guy*, her drug problems got worse.
Feeling pressure to live up to her image as a sex symbol, the 5-foot-7 actress became obsessed with her weight. She began taking Lasix, a diuretic that can cause extreme tiredness.
To fight the tiredness, she used more cocaine to stay energized.
“At first, I loved the drug. I felt like I was getting a lot out of it. It kept me awake all night, and I could still work the next day,” she said, but claimed she never used it on set. “Cocaine isn’t accepted on sets. It’s no longer cool. It’s just a personal nightmare.”
However, a source close to Thomas told *People* that her drug use was hurting her career. “People knew Heather had a problem,” the source said.
Thomas’s weight dropped from 125 to 105 pounds, and she began falling asleep between scenes. She admitted, “Sometimes, I was in a mini coma.”
One day, she passed out in front of her co-star, Lee Majors. He contacted her manager, who then called her mother.
After the final episode of *The Fall Guy* was filmed, Thomas’s mother, Gladdy Ryder, showed up on set and told her that her father was in the hospital.
Thomas rushed to St. John’s Hospital, but when she arrived, she was met by her family and friends. They were there to admit her into a three-week drug rehabilitation program.
“That day was a big relief for me,” Thomas said. When she checked into detox, she had pneumonia, scarred lungs, and inflamed kidneys. “I’d been on a roller coaster, and I wanted to get off. If my family hadn’t stepped in, I probably would have kept going until I lost my job or died.”
She also said, “The doctors told me I should have been dead three years ago.”
Determined to recover, Thomas surrounded herself with people who supported her goal of staying drug-free. That’s when she met Allan Rosenthal, co-founder of Cocaine Anonymous, and married him when she was 28. They divorced in September 1986.
That same month, Thomas was hit by a car while crossing the street, leaving her with serious injuries to both legs.
After detox, divorce, and surgery to repair major damage in one of her legs, Heather Thomas returned to acting with smaller roles in TV series. She also appeared in movies like *Cyclone* in 1987 and the 1990 Canadian film *Red Blooded American Girl* with Christopher Plummer.
With her struggles behind her, Thomas started fresh in the 1990s. While working to revive her career, she married entertainment lawyer Skip Brittenham in 1992. She became a stepmother to his two daughters, Kristina and Shauna, and gave birth to her only biological child, daughter India Rose, in June 2000.
Talking about her decision to step away from acting, Thomas said, “I had about 45 restraining orders, and I was on everything from a toilet seat cover to an ashtray. Then I fell in love, had two little girls, and decided to give up acting to write for a while.”
In 2017, Thomas made a brief comeback in the movie *Girltrash: All Night Long*, one of her 26 acting credits.
However, Thomas has focused mostly on writing. She said it wasn’t a lack of roles that drove her away from acting but the constant threat of stalkers invading her privacy. “One guy climbed over the fence with a knife. I had two little girls who needed raising, so that was that. Now, I think I’m old enough that people won’t bother me as much.”
Today, Thomas is also involved in activism. She has served on the boards of the Rape Foundation and the Amazon Conservation Team.
Identifying as a feminist, which some find surprising for a former sex symbol, Thomas explained how she embraced both roles.
“When I was younger, I did what people told me. But as I got older, I didn’t compromise myself. I wanted power and freedom, and my career gave me that. I don’t think being a feminist means you should be ashamed of your body,” she said.
It’s unfortunate that Heather Thomas wasn’t able to fully revive her acting career, but we’re glad she got the help she needed and is now on a lifelong journey of recovery.
The 1980s had so many great shows, and we loved watching her as Jody Banks in *The Fall Guy* alongside Lee Majors, the Six Million Dollar Man!
We’d love to hear your thoughts about Heather Thomas and her journey to recovery!
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