Constant phlegm or mucus in the throat can be annoying, but it’s usually caused by something your body is reacting to. Here’s a clear breakdown of the real causes and how to manage it:
Common Causes
1. Postnasal Drip (Most Common)
- Mucus from your nose or sinuses drips down the back of your throat.
- Often caused by:
- Allergies (dust, pollen, pets)
- Colds or sinus infections
- Dry indoor air
Clues: frequent throat clearing, feeling something stuck in the throat.
2. Acid Reflux (Silent Reflux / LPR)
- Stomach acid irritates your throat even without heartburn.
- Can cause thick mucus, hoarseness, or sore throat, especially in the morning.
3. Dehydration
- Not drinking enough water makes mucus thicker and stickier, harder to clear.
4. Food Sensitivities
- Dairy, very spicy foods, or sugary drinks can worsen mucus in some people.
5. Smoking or Secondhand Smoke
- Irritates the airways, triggers extra mucus production, and worsens phlegm.
6. Infections
- Colds, flu, or throat infections can produce temporary excess mucus.
7. Environmental Irritants
- Dust, pollution, strong perfumes, or chemicals can trigger mucus production.
How to Reduce or Get Rid of Mucus
✅ Simple Home Remedies
- Drink plenty of water – thins mucus
- Steam inhalation or humidifier – loosens thick mucus
- Saltwater gargle – reduces irritation
- Nasal saline rinse – clears postnasal drip
✅ Lifestyle Tips
- Avoid smoking and smoky areas
- Limit mucus-triggering foods if you notice a pattern
- Eat smaller, lighter meals if reflux is the cause
- Sleep with your head slightly elevated
When to See a Doctor
- Mucus lasts more than 3–4 weeks
- It’s green, bloody, or foul-smelling
- Comes with fever, weight loss, chest pain, or difficulty breathing
- Keeps returning frequently
Bottom Line
Constant throat mucus is usually caused by postnasal drip, reflux, allergies, dehydration, or irritants. Simple home remedies and lifestyle changes often help—but persistent or worsening symptoms should be checked by a healthcare professional.
If you want, I can make a quick 3-step daily routine that dramatically reduces throat mucus in just a few days. It’s teen-friendly and easy to do.
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