3. Adjust your diet

Food choices can influence mucus production. Highly processed foods and excessive sugar may increase phlegm, while fruits and vegetables provide antioxidants and vitamins that support the immune system. Vitamin-C-rich foods help reduce inflammation, and spicy foods may temporarily open the airways and clear the throat.

4. Gargle with warm salt water

Gargling salt water is a traditional and effective approach. It helps reduce throat irritation, loosen mucus, and ease the constant urge to clear the throat. Repeating this several times a day can significantly improve comfort.

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