Try saline nasal rinses. Dissolve 1/4 to 1/2 teaspoon of salt in 8 ounces of warm water. Gently rinse your nasal passages. This helps clear mucus and can ease congestion.
Increase your fluid intake. Aim for at least eight glasses of water daily. Hydration thins mucus, making it easier to cough up.
Consider a humidifier. Adding moisture to the air can loosen mucus and soothe irritated airways. Use a cool-mist humidifier to avoid burns.
Herbal Remedies
Some find relief with herbal teas like peppermint or licorice root tea. These can help relax airways and reduce inflammation, though consult a doctor before use if you have underlying health conditions. Remember, these are complementary treatments, not replacements for medical advice.
Lifestyle Changes
Elevate your head with extra pillows while sleeping. This promotes drainage and reduces nighttime coughing. Quit smoking or avoid secondhand smoke. Smoking severely irritates lungs and worsens congestion.
When to Seek Medical Attention
Persistent congestion, high fever, difficulty breathing, or chest pain warrant immediate medical evaluation. Do not delay seeking professional help if your symptoms worsen or don’t improve.
