4. Elevate Your Head While Sleeping

Why: Reduces postnasal drip and nighttime coughing.

How: Use an extra pillow or wedge pillow.

5. Eat Anti-Inflammatory Foods

Focus on: Garlic, ginger, turmeric, citrus fruits, leafy greens, and omega-3s (like walnuts or flaxseeds).

Avoid: Dairy (for some, it thickens mucus), sugar, and processed foods—they can worsen inflammation.

6. Gentle Movement

Why: Light walking or deep breathing helps mobilize mucus.

Avoid: Strenuous exercise until you feel better.

What Doesn’t Work (Despite Viral Claims)

“Lung detox” teas or juices – Lungs don’t need “detoxing”; your liver and kidneys handle that.

Essential oil “cleanses” – Inhaling undiluted oils can irritate lungs—especially in kids or asthmatics.

Excessive lemon/honey/cayenne “elixirs” – May soothe, but won’t “clear lungs” in 3 days.

Avoid cough suppressants if you’re productive – Coughing up phlegm is helpful! Only suppress dry, hacking coughs at night.