The causes of excess mucus that might surprise you and what to do to reduce it effectively.

That awkward moment is more common than it seems. You’re quietly chatting, having coffee, or spending time with your family, and suddenly that annoying feeling of thick phlegm appears in your throat. You clear your throat over and over again, you drink water… but he is not leaving.
In many cases it happens in the morning: you wake up with a “sticky” throat, you try to cough and the mucus seems not to move.

Most people think it’s a chronic flu, lung problems, or just “age stuff.” However, what few know is that in more than 80% of cases excess phlegm has nothing to do with the lungs.

Phlegm is not the problem itself. It is an alarm signal from the body, a defensive response to internal aggression. The real question is: what is causing it?

What’s really going on in your throat

In the airways there are millions of tiny cilia, tiny structures that function like a conveyor belt. Their task is to move mucus and impurities outward.
Over the years, especially after the age of 60, these cilia become a little slower. That’s normal.

The problem occurs when mucus becomes too thick or when the body starts to overproduce it. In those cases, there is almost always an underlying inflammation. The body makes phlegm to protect the mucous membranes, not to bother you.

Cause 1: Silent Reflux, the Invisible Enemy

Many people suffer from reflux without feeling burning. Instead of liquid acid, a microscopic vapor that contains a digestive enzyme called pepsin rises.
This enzyme can reach the throat, palate and even the nose, where it “falls asleep”.

When you consume something acidic (coffee, citrus fruits, sodas), that pepsin is reactivated and begins to irritate the mucous membranes. The body responds by producing large amounts of phlegm to defend itself.

What can help:
Gargling with water and a small amount of baking soda can neutralize that acidic environment and reduce irritation, especially in the morning and before bed.

Cause 2: Lack of hydration

Phlegm is made up of more than 95% water.
When the body is well hydrated, mucus is fluid and almost imperceptible. But with age, the feeling of thirst decreases and many people drink less water than necessary.

Mild dehydration can already make phlegm thick and sticky, making it difficult to eliminate.

Key habit:
Drink two large glasses of warm water as soon as you wake up, before any other drink.

Cause 3: The Myth of Milk (Protein A1)

It’s not always the milk itself, but the type of protein it contains.
Conventional cow’s milk usually has a protein called A1 beta-casein, which in many people generates intestinal and systemic inflammation.

This inflammation can manifest itself as excess phlegm in the throat and airways.

Simple test:
Eliminate traditional dairy products for 7 days and see if symptoms improve. Some people tolerate goat’s milk, sheep’s milk, or A2 products better.

Cause 4: Histamine-rich foods

Cured cheeses, sausages, red wine, fermented foods… they all contain histamine.
With age, the body produces fewer enzymes to break it down, which can lead to nasal congestion and thick phlegm the next day.

Strategy:
Reduce these foods at night and observe if the mornings become clearer.

Cause 5: Silent inflammation from excess sugar

The high consumption of sugar and refined flours feeds chronic inflammatory processes and alters the oral and respiratory flora.
This favors the constant production of phlegm and makes it difficult to eliminate.

A useful alternative for the evening is a warm drink with anti-inflammatory spices such as turmeric and ginger, using vegetable drink.

When the phlegm is already very thick

There are substances that help “break” the structure of mucus, making it more liquid and easier to expell.
Certain foods rich in sulphur compounds, such as onions, garlic, broccoli or cabbages, can also work together naturally.

When to see a doctor without delay

Self-help has limits. Seek medical evaluation if any of these signs appear:

• Bloody phlegm
• Unexplained weight loss
• Hoarseness that lasts more than three weeks
• Shortness of breath even with mild exertion

Practical tips and recommendations

• Hydrate well from early, every day.
• Avoid eating large or acidic food before bed.
• Observe how you react to certain foods and adjust your diet.
• I cut down on sugar, alcohol, and ultra-processed products.
• Listen to your body’s signals: phlegm is a message, not a punishment.

Persistent phlegm is not something you should resign yourself to accepting. In most cases, it is a response of the body to hidden irritations that can be corrected.
With small daily changes, many people notice relief within a few days. Starting with something as simple as drinking more water can make a big difference.

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