Let's talk about PHLEGM! (GROSS!)

I am currently studying to be a Certified Herbalist through Chestnut Herbs. I am learning a LOT and want to share some of my new found wisdom with you.
Let's talk about PHLEGM!
What is Phlegm?
It is the thick mucous substance secreted by your mucous membranes of the respiratory passages, especially when produced in excessive or abnormal quantities (i.e, when someone is suffering from a cold)
You probably already knew that!
But DID YOU know that phlegm is actually a GOOD thing!? It is designed to trap the virus and bacteria from said cold and EXPEL it from our bodies. Our body is designed to heal itself! How amazing is that? Now, I'm not saying we need to have a shrine for that gross, sticky, gooey substance that comes from our bodies...but let's appreciate how marvelous our body is to create such a thing to help us heal.
Now, we don't want to be so quick to try to get rid of the phlegm (especially during the day), even though it is so annoying. In the first few days of a cold, we want to "embrace" the phlegm and allow it to work its magic. Blow your nose and spit out phlegm from your cough to expel those germs. If it keeps you up at night, then it is important of course to minimize so you can get rest. Rest is an important part of fighting a virus. Try drinking some hot tea before bed and propping yourself up with some pillows. If we take decongestants (especially during the day) to rid our body of excess mucous, then our cold will stick around a bit longer while that virus explores inside our bodies. Let's let our body do it's thang, eh?
It's been a couple days of coughing up phlegm and hacking and gagging....I'm READY for it to stop already!
Here are some natural/holistic home remedies to help:
1) Gargle warm salt water: (DO NOT USE TABLE SALT - it has iodine in it, which is NOT good for us, instead, try Himalayan Pink Salt or Sea Salt) Use 8 oz lukewarm water with 1/4 tsp salt of choice. You can add herbs to the gargle to add even more relief such as Golden Seal Tincture or Licorice Root Tea (just make sure to get rid of any loose herbs by straining before gargling) (ALSO, please please PLEASE, do NOT use essential oils. Our Mucous Membranes are very sensitive and essential oils are volatile and potent)
2) Drink tea: Elecampane is a favorite of mine to use for respiratory concerns. It can also speed up the recovery process for lingering lung infections. It helps with irritation of the trachea and bronchi that results in irritable coughing. It exerts a soothing action, but also acts as an astringent to reduce excess mucous. That's one powerful herb!! Ginger is another very useful herbal tea to use during times of excess mucous. It not only helps your throat but it also helps ease your tummy if you have some post nasal drip (especially with those little ones!) 
3) Nasal Rinse: you can use a Neti Pot like pictured below. I use one and it works REALLY REALLY well although a little awkward. Blow your nose after you are done with your rinse. Use 8 oz of lukewarm water or herbal tea - use 4 oz per nostril. Add 1/4 tsp salt of choice (again, do NOT use table salt) Some GREAT herbs to add to your rinse would be: Goldenseal, Calendula, or Oregon Grape. Again, make sure you strain loose herbs out before using the rinse! You don't want loose herbs to be swimming around your nasal passage. And, AGAIN, do NOT use essential oils in your nasal rinse. I am also including an EMBARRASSING but helpful video of me doing a nasal rinse so you can see it in action. I was fighting some sinus issues from a fire/smoke here in NorCal, and this rinse really helped! I used calendula for its soothing actions in my rinse with Himalayan pink salt. *Make sure the water isn't too hot!

4) Personal Inhaler with essential oils: The personal inhalers, I admit, look like tampons, but they're PERFECT for on the go! I carry mine in my purse and take them everywhere. I may look odd sniffing up a tampon look-alike, but I feel so much relief. Good essential oils to use in a personal inhaler are: eucalyptus, lavender, tea tree and/or peppermint. To use: put inhaler in one nostril and inhale, switch nostrils and inhale again. I guarantee you'll feel relief. 

5) Steam: Steam provides relief from respiratory congestion & infection. You need a heat safe bowl, large bath towel, pot or kettle for boiling water and herbs/essential oils of choice. You will want to boil the water, place herbs in bowl (1/4 cup herb to 1 cup of water), pour hot water over herbs and cover until you're ready to steam. Place towel over your head and the bowl, ensure you aren't TOO close to the hot water as to burn yourself. Inhale steam for 5 minutes. Take a break. Blow your nose. Inhale for another 5 minutes. Some good aromatic herbs for steaming for respiratory issues are: Bee Balm, Thyme, Oregano or Eucalyptus. Add a few drops of essential oil to add to the concoction. Some good essential oils to add would be lavender, tea tree or eucalyptus. 

Peace.

*I have put affiliate links in this blog post so you can see ideas of what the products look like and which ones have worked for me. 
*I am not a doctor, I am only a holistic practitioner; if you think you are seriously sick, please consult a doctor.