Reduce Mucus, Breathe Easier
5 Natural Ways to Reduce and Thin Mucus
1. Put in the Positives
There are lots of foods that can help to thin mucus naturally. I have found that clients with COPD, bronchiectasis, hay fever, cystic fibrosis or just a heavy cold or chest infection have benefited from increasing some of the following:
Onion, red onion, garlic, ginger, green leafy vegetables, broccoli, cucumber, carrots, lettuce, watercress, seaweeds, peppers, celery, radishes, parsley, turnip, butternut, tomatoes, oily fish, oranges, lemons, limes, papaya, pineapple, berries, kiwi and grapes.
Soups and smoothies are a great way to get more of these plus important fluids. Free downloadable recipes will be available soon to give you some ideas.
2. Cut the Gunk
Some foods are notorious for fuelling mucus production, others might be unique to you. Foods that are likely to be a problem for most people include dairy, sugar, white flour and animal fats. Whether the answer is to reduce these foods or avoid completely will vary from person to person and perhaps also change over time. For some people the best course of action will be to avoid all milk, cheese and yoghurts, others may find that sheep’s or goat’s products are tolerated in small amounts. For some avoiding wheat can be a godsend while others will just need to avoid very processed products. Foods that contain several of the above can be the worst culprits, e.g. doughnuts, cake and pizza.
3. Stay Hydrated
Being even slightly dehydrated can thicken mucus and make it harder to shift. Drink plenty of water and be aware when you’ve been in situations likely to increase your need for water. Good examples are flying or travelling in general, working or exercising in centrally heated places, being in hospital or even eating lots of “dry” foods like bread, cereals and pasta.
Get into a routine with your water drinking, carry a bottle with you and keep a glass by your side.
4. Move
Gentle exercise is one of the best ways to help the body clear mucus naturally. It does’t have to be a 10 mile run or an hour in the gym. Find a form of exercise that you enjoy and that is well within your comfort zone. It might be a short walk in the park each day, a few minutes of online yoga practise or just doing a few shoulder rolls from your chair. Many of my clients have found that the ancient Chinese practise of Qigong has helped them to improve their breathing. Qigong can be practised seated or standing and is a gentle, relaxing way to help the circulation of energy and fluids in the body. I’m currently training to teach this and am offering free taster sessions to all my nutrition clients. Online group and one to one sessions will be starting in the new year. Get in touch to find out more and reserve your place.
5. Get Advice
The above are some basic self help techniques aimed at a the population in general. Working one to one with a nutritionist can help to find a way of eating that really works for you as an individual. When I work with a client I’m looking at their health as a whole, what other issues might affect their food choices, whether or not they have food intolerances, how the gut is functioning, deficiencies and more. Working together we aim to get to the root of the problem and this can have a powerful effect on many symptoms including mucus production. Contact me for a free assessment.