Do you have a nagging cough left over from the flu? Maybe you're in the midst of the flu and can't seem to get rid of the phlegm that is in your chest. Every time you take a deep breath, you're forced to cough.
Don't despair. You can fight your chest congestion from home. Be sure to see a doctor if you have a high fever or the cough lasts more than a few days. If the regular cold or flu is the cause, though, you can help alleviate your discomfort through these 7 simple techniques.
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1. Fluids. Drink plenty of fluids. This will keep the mucous liquid and easy to cough up according to the Mayo Clinic. The fluids can be anything, from things you like to drink to broth soups.
2. Steam. Another great way to keep the phlegm moving is to inhale steam. WebMD recommends having a humidifier in your bedroom and keeping the humidity at 50 percent. You can take a hot bath or shower too. If you have a diffuser, putting some peppermint oil or menthol in it will also help.
3. Rest. Because your body is fighting off something, the Mayo Clinic reminds you to get rest. Curl up with a good book, watch a movie or take a nap. Let your body heal.
4. Honey and lemon. Benylin recommends trying honey and lemon tea. Combine 1 tablespoon lemon juice, 2 tablespoons honey and 1/2 cup hot water.
5. Hot compress. Benylin also recommends using a hot compress. The mustard plaster is a time-honored one. The Wellspring School combines 1 part dry mustard with 8 to 10 parts flour. Mix in enough water to make a paste and then spread the paste on cheese cloth. Wrap the cloth around your chest from the shoulders to the lower ribs, crisscrossing it like a seat belt from shoulder to shoulder. Put a t-shirt over it and let it sit for 20 minutes. Rinse off.
6. Cough syrup. Using a cough syrup to help bring up the mucous is another great recommendation from WebMD. The two primary types are expectorants and suppressants. Generally, you want to take a syrup that is an expectorant as it helps thin out the mucous so you can cough it up. In order to sleep at night, you may take a suppressant, but be careful with the use as it may thicken the mucous.
7. Herbal tea. Healthline recommends using herbal tea. Peppermint tea has proven helpful when fighting chest congestion. Marshmallow root tea also shows promise. Most of marshmallow root's support comes from historical use, but one study has shown some benefit according to the University of Maryland Medical Center. To make a tea combine 2 teaspoons of dry marshmallow root with 1 cup hot water and let it steep.
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Knowing that "this too shall pass" helps keep your spirits up as you battle your cough. Find some of your favorite teas and soups and hunker down to get some rest while your body heals.