There are a number of reasons why you might be running to the tissue box more often than usual to deal with congestion and pesky mucus (otherwise known as phlegm) during allergies, the common cold, the flu, or COVID.

A Mucus is a jelly-like substance produced by your body's mucus membranes. It lines your nose, mouth, throat, lungs, and digestive tract. Its main job? To trap dirt, dust, bacteria, and viruses, stopping them from causing trouble deeper in your body. Think of it as your body's first line of defense—part of the "innate immune system."

When Mucus Builds Up
While mucus is essential, problems arise when there's too much or it becomes thick and sticky. This can make breathing, swallowing, or digestion uncomfortable. Overproduction of mucus is often triggered by illnesses, allergies, or certain foods.

Foods to Help Get Rid of Mucus
The good news? What you eat can make a big difference. Some foods contain nutrients that help thin mucus, reduce inflammation, and aid your body's natural cleansing process. Here are a few to try:

  1. Ginger: Helps reduce mucus and soothe the throat. Sip on warm ginger tea or add it to meals.
  2. Pineapple: Contains bromelain, an enzyme that breaks down mucus. Enjoy fresh pineapple or a smoothie.
  3. Citrus Fruits: Rich in vitamin C, which thins mucus and supports immunity. Start your day with warm lemon water.
  4. Garlic: Acts as a natural decongestant and helps reduce mucus. Add it to soups or roasted vegetables.
  5. Turmeric: Contains curcumin, which helps with inflammation. Stir into warm milk or sprinkle on food.
  6. Spicy Foods: Chili peppers, horseradish, and wasabi help clear nasal passages.
  7. Leafy Greens: Spinach and kale are full of nutrients that reduce mucus production.
  8. Apple Cider Vinegar: Can break down mucus when mixed into warm water.
  9. Berries: Rich in antioxidants and vitamin C, berries may help reduce mucus buildup.
  10. Warm Broths: Chicken or vegetable broths thin mucus and make breathing easier.

And Avoid
Some foods can worsen mucus buildup. Like:

  • Dairy: Milk, cheese, and yogurt may increase mucus for some.
  • Processed Foods: Sugary and preservative-heavy foods can trigger inflammation.
  • Fried and Greasy Foods: These can irritate the respiratory system.

A Few Extra Hacks
Here are some simple remedies to feel better:

  • Stay Hydrated: Water helps thin mucus, making it easier to clear.
  • Herbal Teas: Peppermint, chamomile, or licorice root teas can soothe your throat.
  • Steam Inhalation: Loosens mucus and clears nasal passages.
  • Saltwater Gargles: Help ease throat discomfort.
  • Humidifiers: Use distilled water to reduce nasal irritation.
  • Nasal Irrigation: Flush out mucus using a neti pot with sterile water.
  • Supplements: Vitamin C and zinc are popular for general immunity but may not directly relieve colds. That said, Vitamin D can be a little extra helpful during flu season.

Remember...
Winter isn't just about holidays and snow. It's also a time when our bodies become more vulnerable. Illnesses like colds and the flu peak during colder months as we spend more time indoors, close to others. Dry winter air helps viruses thrive, while allergies quietly loiter, often caused by dust and mold instead of pollen.

This isn't random. It shows how closely connected we are to nature. As the seasons shift, so do our bodies. When things feel out of balance, it's a sign to notice and take care.