What causes excessive phlegm production. How can excessive phlegm be treated effectively. Are there ways to prevent excessive phlegm buildup. What are the potential complications of chronic phlegm production. When should you seek medical attention for excessive phlegm.

The Science Behind Phlegm Production: What Is It and Why Does It Occur?

Phlegm, also known as sputum or mucus, is a thick, sticky substance produced by the mucous membranes in the respiratory tract. Its primary function is to protect and lubricate the airways, trapping irritants and pathogens to help maintain respiratory health. However, excessive phlegm production can be uncomfortable and may indicate an underlying health issue.

How does the body produce phlegm? The process involves specialized cells called goblet cells and submucosal glands in the respiratory tract. These cells secrete mucus, which is composed of water, proteins, lipids, and various other substances. Under normal circumstances, the body produces about 1-1.5 liters of mucus per day, most of which is swallowed unconsciously.

Factors Influencing Phlegm Production

• Hydration levels
• Environmental irritants
• Infections
• Allergies
• Chronic respiratory conditions

Can diet affect phlegm production? While there’s no conclusive scientific evidence, some people report that certain foods, such as dairy products or spicy foods, may increase mucus production or thicken existing mucus. However, individual responses can vary, and more research is needed to establish definitive links between diet and phlegm production.

Common Causes of Excessive Phlegm: Identifying the Culprits

Excessive phlegm production can be attributed to various factors, ranging from temporary infections to chronic conditions. Understanding these causes is crucial for effective management and treatment.

Respiratory Infections

Viral and bacterial infections of the respiratory tract are among the most common causes of increased phlegm production. These include:

• Common cold
• Flu
• Bronchitis
• Pneumonia
• Sinusitis

During these infections, the body produces more mucus as part of its defense mechanism to trap and expel pathogens. This often results in coughing up phlegm, which may be clear, white, yellow, or green, depending on the stage and type of infection.

Chronic Respiratory Conditions

Several chronic conditions can lead to persistent excessive phlegm production:

1. Chronic Obstructive Pulmonary Disease (COPD): This umbrella term includes conditions like emphysema and chronic bronchitis, which are characterized by airflow limitation and increased mucus production.
2. Asthma: While primarily known for causing wheezing and shortness of breath, asthma can also lead to increased phlegm production, especially during flare-ups.
3. Cystic Fibrosis: This genetic disorder affects the lungs and other organs, causing the production of thick, sticky mucus that can clog airways and lead to infections.
4. Bronchiectasis: A condition where the airways become abnormally widened, leading to mucus buildup and recurrent infections.

Allergies and Environmental Factors

Allergic reactions to substances like pollen, dust mites, or pet dander can trigger increased mucus production as part of the body’s immune response. Additionally, environmental irritants such as air pollution, smoke, and strong odors can stimulate the airways to produce more phlegm as a protective measure.

Is it possible for stress to cause excessive phlegm? While stress itself doesn’t directly produce phlegm, it can exacerbate existing respiratory conditions or weaken the immune system, potentially leading to increased mucus production indirectly.

The Impact of Lifestyle Choices on Phlegm Production

Our daily habits and lifestyle choices can significantly influence the amount of phlegm our bodies produce. Understanding these factors can help individuals make informed decisions to manage their respiratory health more effectively.

Smoking and Tobacco Use

Smoking is one of the most significant lifestyle factors contributing to excessive phlegm production. The irritants in tobacco smoke stimulate the airways to produce more mucus as a protective mechanism. Additionally, smoking damages the cilia – tiny hair-like structures that help move mucus out of the lungs – leading to mucus accumulation.

How long does it take for phlegm production to decrease after quitting smoking? Many people notice a reduction in phlegm within a few weeks to a few months after quitting. However, it can take up to a year or more for the lungs to fully recover and for mucus production to normalize.

Hydration and Diet

Proper hydration is crucial for maintaining healthy mucus consistency. Dehydration can lead to thicker, stickier phlegm that’s more difficult to expel. While the direct link between diet and phlegm production is still debated, some individuals report that certain foods may influence their mucus production:

• Dairy products: Some people believe dairy increases mucus, although scientific evidence is mixed.
• Spicy foods: These may stimulate mucus production in some individuals.
• Processed foods: High-sugar and high-fat foods may contribute to inflammation, potentially affecting mucus production.

On the other hand, foods rich in antioxidants and anti-inflammatory compounds, such as fruits, vegetables, and omega-3 fatty acids, may help reduce inflammation and support respiratory health.

Exercise and Physical Activity

Regular physical activity can have both immediate and long-term effects on phlegm production and management:

1. Short-term increase: Exercise may temporarily increase mucus production as the body tries to keep the airways moist and clear during increased respiration.
2. Long-term benefits: Regular exercise can improve overall lung function, enhance the immune system, and help clear mucus more effectively over time.

How does exercise help clear phlegm? Physical activity increases breathing rate and depth, which can help loosen and expel mucus from the airways. Additionally, exercise promotes better circulation, potentially aiding in the function of the respiratory system.

Effective Treatments for Excessive Phlegm: Medical and Home Remedies

Managing excessive phlegm often requires a combination of medical treatments and home remedies. The most effective approach depends on the underlying cause and severity of the condition.

Medical Treatments

Healthcare providers may recommend various treatments to address excessive phlegm production:

• Expectorants: These medications help thin mucus, making it easier to cough up and expel.
• Decongestants: These can help reduce nasal congestion and postnasal drip, which can contribute to phlegm in the throat.
• Antibiotics: If a bacterial infection is the cause, antibiotics may be prescribed.
• Corticosteroids: These anti-inflammatory medications can help reduce airway inflammation in conditions like asthma or COPD.
• Bronchodilators: These medications help open up the airways, making it easier to breathe and expel mucus.

In cases of chronic conditions like cystic fibrosis, more specialized treatments such as mucus thinners or airway clearance devices may be necessary.

Effective Home Remedies

Several home remedies can complement medical treatments or provide relief for mild cases:

1. Steam inhalation: Inhaling steam from hot water (with or without essential oils like eucalyptus) can help loosen mucus.
2. Saltwater gargles: Gargling with warm salt water can help soothe the throat and may help dislodge mucus.
3. Staying hydrated: Drinking plenty of fluids helps thin mucus, making it easier to expel.
4. Using a humidifier: Adding moisture to the air can prevent mucus from becoming too thick.
5. Elevating the head while sleeping: This can prevent mucus from pooling in the throat.

Are there any natural supplements that can help reduce phlegm? Some people find relief with natural remedies like honey, ginger, or herbal teas. However, it’s important to consult with a healthcare provider before using any supplements, especially if you have underlying health conditions or are taking medications.

The Role of the Immune System in Phlegm Production

The immune system plays a crucial role in regulating mucus production and composition. Understanding this relationship can provide insights into why some people may experience excessive phlegm and how to support immune function for better respiratory health.

Immune Response and Mucus Production

When the immune system detects pathogens or irritants in the respiratory tract, it triggers a cascade of responses, including increased mucus production. This mucus serves several purposes:

• Trapping pathogens and irritants
• Containing antimicrobial compounds
• Facilitating the removal of harmful substances from the airways

In some cases, an overactive immune response can lead to chronic inflammation and excessive mucus production, as seen in conditions like allergies or certain autoimmune disorders affecting the respiratory system.

Supporting Immune Function for Respiratory Health

A well-functioning immune system can help maintain appropriate mucus production and composition. Here are some ways to support immune health:

1. Balanced diet rich in vitamins and minerals, particularly vitamin C, vitamin D, and zinc
2. Regular exercise to boost overall immune function
3. Adequate sleep to allow the body to repair and regenerate
4. Stress management techniques, as chronic stress can suppress immune function
5. Avoiding excessive alcohol consumption and smoking, which can impair immune response

Can probiotics help with excessive phlegm production? Some research suggests that probiotics may help modulate the immune response and potentially reduce inflammation in the respiratory tract. While more studies are needed, maintaining a healthy gut microbiome through probiotic-rich foods or supplements may contribute to overall immune and respiratory health.

When to Seek Medical Attention: Red Flags and Complications

While occasional increases in phlegm production are often harmless, persistent or severe symptoms may indicate a more serious underlying condition. Recognizing when to seek medical attention is crucial for proper diagnosis and treatment.

Red Flags to Watch For

Consider consulting a healthcare provider if you experience any of the following symptoms along with excessive phlegm:

• Difficulty breathing or shortness of breath
• Chest pain or tightness
• Coughing up blood or rust-colored sputum
• Fever lasting more than a few days
• Unexplained weight loss
• Persistent fatigue
• Phlegm that is green, yellow, or has an unusual odor

These symptoms could indicate more serious conditions such as pneumonia, COPD exacerbation, or even lung cancer in some cases.

Potential Complications of Chronic Excessive Phlegm

If left untreated, chronic excessive phlegm production can lead to various complications:

1. Recurrent respiratory infections due to mucus buildup providing a breeding ground for bacteria
2. Breathing difficulties as excessive mucus can obstruct airways
3. Sleep disturbances from coughing and congestion
4. Reduced quality of life due to persistent symptoms
5. In severe cases, respiratory failure if mucus significantly blocks the airways

How long should you wait before seeking medical attention for persistent phlegm? If excessive phlegm production lasts for more than a few weeks or is accompanied by other concerning symptoms, it’s advisable to consult a healthcare provider. Early intervention can prevent complications and lead to more effective treatment.

Prevention Strategies: Minimizing Excessive Phlegm Production

While it’s not always possible to prevent excessive phlegm production entirely, several strategies can help minimize its occurrence and severity. Implementing these preventive measures can contribute to better respiratory health and overall well-being.

Lifestyle Modifications

Making certain lifestyle changes can significantly impact phlegm production:

• Quit smoking and avoid secondhand smoke
• Maintain good hydration by drinking plenty of water throughout the day
• Practice good hygiene, including regular handwashing, to reduce the risk of respiratory infections
• Manage stress through techniques like meditation, yoga, or deep breathing exercises
• Get regular exercise to improve overall lung function and immune health

Environmental Considerations

Controlling your environment can help reduce exposure to irritants that stimulate phlegm production:

1. Use air purifiers to reduce airborne allergens and pollutants
2. Keep indoor humidity levels between 30-50% to prevent mold growth and reduce dust mite populations
3. Regularly clean and vacuum your living space to minimize dust and allergens
4. Avoid strong fragrances and chemical cleaners that may irritate the airways
5. If allergic, consider using hypoallergenic bedding and keeping pets out of sleeping areas

Dietary Considerations

While the relationship between diet and phlegm production is not fully understood, some dietary adjustments may help:

• Increase intake of fruits and vegetables rich in antioxidants
• Consider reducing dairy consumption if you find it increases mucus production
• Include foods high in omega-3 fatty acids, which have anti-inflammatory properties
• Stay hydrated with water and herbal teas
• Limit processed foods and those high in refined sugars

Is there a specific diet that can help prevent excessive phlegm production? While no single diet has been proven to prevent phlegm production universally, an anti-inflammatory diet rich in fruits, vegetables, whole grains, and lean proteins may support overall respiratory health. Some people find relief by identifying and avoiding personal dietary triggers that seem to increase their mucus production.

By implementing these prevention strategies, many individuals can reduce the frequency and severity of excessive phlegm production. However, it’s important to remember that persistent or severe symptoms should always be evaluated by a healthcare professional to rule out underlying conditions and ensure appropriate treatment.

Definition, Causes, Treatments, and More

Wheezing is a high-pitched whistling sound that can happen when you breathe. It’s caused by narrowed airways or inflammation.

Wheezing is a symptom of a few different medical conditions. While some of these issues are temporary (like allergies), others can be quite serious and require medical attention.

One of the most common causes of wheezing is asthma, which is when there is a swelling or narrowing of the throat or the airways to your lungs. But wheezing can be caused by a variety of other issues.

Lung issues

Chronic obstructive pulmonary disease (COPD) is the blanket term for specific lung diseases, including emphysema (which is damaged air sacs in the lungs) and chronic bronchitis (inflammation of the lungs). Most people with COPD are older and are living with it due to smoking.

Wheezing and breathlessness are two symptoms of COPD.

Cystic fibrosis is a disease that affects the exocrine glands and can cause fluid buildup in the lungs. A symptom of this is wheezing.

Bronchitis, which is an infection in the main airways of the lungs, can cause wheezing. Wheezing is also a symptom of pneumonia, an infection in the tissue of the lungs.

Vocal cord issues

Vocal cord dysfunction (VCD), which is often confused for asthma, is a condition in which the vocal cords don’t open correctly. A few symptoms of this issue are:

• wheezing
• coughing
• difficulty breathing

Allergies

Even if you don’t have asthma, allergies can cause you to feel like you’re short of breath. They can also cause wheezing. The allergy symptoms you experience depend on the type of thing you’re allergic to, such as pollen or pet dander.

Anaphylaxis, which is an acute and serious allergic reaction, may also cause wheezing. Anaphylaxis is a medical emergency. You should call 911 or your local emergency services if you begin to experience anaphylaxis symptoms, such as:

• dizziness,
• swollen tongue or throat
• trouble breathing

Heart conditions

Heart failure can cause wheezing or a “breathless” feeling. This wheezing is typically caused by fluid buildup in the lungs.

Digestive issues

Gastroesophageal reflux disease (GERD), which is chronic acid reflux, is often closely associated with asthma. This chronic acid reflux can worsen asthma symptoms by irritating the airways and lungs. People with both asthma and GERD may notice an increase in their wheezing when their GERD flares up.

Lifestyle factors

Smoking can:

• worsen asthma symptoms
• increase your risk of developing COPD
• cause coughing and wheezing

Wheezing can happen to anyone. However, certain risk factors can increase your chances of developing a wheeze. Hereditary illnesses, such as asthma, can run in families.

Wheezing can also occur in:

• people with lung cancer
• toddlers in day care or with older siblings, due to the increased exposure to infections
• past and current smokers

Avoiding risk factors, such as smoking, may help improve wheezing. You should stay away from triggers that make you wheeze, such as pollen and other allergens, when possible.

Tell your doctor if you’re experiencing wheezing for the first time and can’t seem to find a cause.

Seek emergency medical care instead if your wheezing is accompanied by:

• difficulty breathing
• hives
• swollen face or throat

Because wheezing is almost always a symptom of an underlying condition, treating it usually involves treating the condition.

When it comes to certain lung conditions, prescription anti-inflammatory medications can decrease inflammation and excess mucus in the airways. These medications typically come in the form of inhalers, but they’re also available as liquid medication used via nebulizers.

Asthma

Asthma cannot be cured, but it can be managed with:

• quick-relief medications (used at the first sign of symptoms, such as wheezing)
• controller medications (which work on easing swelling and mucus in airways)
• biologics (for people with chronic, persistent symptoms)

Bronchitis

Typically, bronchitis clears up on its own, but if you develop chronic bronchitis, there are medications that can help. These include bronchodilators and steroids, which work to open the airways. They can be taken either via an inhaler or pills.

Mucolytic medications can help to thin mucus in the lungs so you can cough it up more easily.

In the case of certain chronic health conditions, such as asthma, wheezing can’t usually be prevented without medical help. However, taking your prescribed medications as soon as you start to feel the symptom coming on can help provide quicker relief.

Other ways to lessen wheezing include:

• avoiding smoking
• reducing your exposure to allergy or asthma triggers when possible
• working on managing underlying symptoms

Wheezing is a high-pitched sound that occurs when you breathe. It’s caused by narrowed airways or inflammation in the lungs.

It can be a symptom of a few different issues, from asthma to COPD to heart conditions. Treating wheezing usually involves treating the underlying condition, sometimes with inhaled medications, tablets, or even injections. When treated properly and promptly, most bouts of wheezing can be quickly managed.

If you start to experience chest tightness, difficulty breathing, and wheezing and you aren’t sure why, it’s important to get medical help immediately.

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Causes and Treatments- K Health

When your body produces so much phlegm that you are coughing up sticky, thick goo, it can be frustrating and feel a little gross. But mucus is actually vital for good health.

The mucus that coats your throat contains antibodies and enzymes that protect you from harmful organisms or particles  that may contribute to  illness. Coughing up mucus, which is typically something we don’t enjoy, is a sign that your body is healing!

If excessive mucus production is hindering you, though, there are effective treatment options. Understanding the reason why your body is producing too much mucus in your throat can help determine the right treatment.

In some cases, home remedies can be effective, but in more severe cases where mucus in the throat is brought on by an underlying illness, both over-the-counter and prescription medications may be necessary.

In this article, I’ll explain more about what mucus is, and some reasons you may be producing a lot of it.

I’ll talk about some home remedies and medications that can help, and tell you when to see a doctor.

What is Mucus?

When you cough, sneeze, or spit out mucus, it may be green, yellow, beige, clear, red, or even black.

The color, quantity, and texture of your mucus can help you determine what may be wrong with you, and how your body is progressing in fighting off an illness. Mucus is generated by membranes in the nose and sinuses.

It contains antibodies and enzymes that work to prevent harmful bacteria, viruses, and allergens from entering the body and spreading. Think of it as a line of a defense, a barrier between your body and a harmful antigen. 

Respiratory mucus lines your mouth, nose, throat, and lungs. However, mucus is also produced in other parts of the body, including your cervix, digestive system, and urinary tract. 

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Symptoms

Common symptoms that accompany mucus production include:

• Chest congestion
• Cough
• Nasal congestion
• Restlessness and trouble sleeping
• Runny nose
• Sinus headache
• Sore throat
• Wheezing

What Causes the Overproduction of Mucus?

An overproduction of mucus is brought on by a wide range of illnesses, including bacterial infections, viral infections, allergies, and lung diseases. 

Acid reflux 

Acid reflux occurs when acid from your stomach travels up your esophagus and sits in the back of your throat.

Acid reflux irritates the throat and causes excess production of mucus in the throat and nasal passages resulting in a sensation of  postnasal drip, as your esophagus tries to clear out the acid.

Allergies 

Allergies can cause itchy eyes, sneezing, wheezing, congestion, chest tightness, runny nose, and coughing.

When you have an allergic reaction to a food or something in the environment like dust, pollen, or dander, your immune system kicks into overdrive to produce mucus that will help expel the irritant.

Asthma 

Symptoms of asthma include shortness of breath, chest pain, chest tightness, and coughing. Coughing could be dry or wet with phlegm.

If it is wet with small amounts of white or clear mucus, this is a sign your airways have become inflamed. If you cough up thick phlegm regularly, this could be a sign you have a bacterial infection that requires medical attention. 

Infections

Bacterial and viral infections such as influenza, bronchitis, and pneumonia can cause your airways to produce extra mucus.

The mucus may be green or yellow in color. Coughing up or blowing red mucus out of your nose is a sign that blood has been mixed in.

The tissue lining of your nose or throat may have been irritated from too much wiping, rubbing, coughing, or blowing.

Lung diseases 

Chronic obstructive pulmonary disease (COPD) is a broad term for a host of lung diseases that can make it harder to breathe.

Chronic bronchitis and emphysema fall under COPD, and are usually caused by long-term exposure to  substances  that irritate the lungs, specifically cigarette smoke .

In some cases, people with asthma can develop COPD. 

Dehydration 

When your body becomes dehydrated, mucus may thicken and tiny hairs called cilia,  lining many internal organs,  have a hard time pushing the mucus through your body, causing it to feel  stuck and difficult for you to cough it up.

Dry environment 

A dry environment can be caused by air conditioning, central heating, or an extremely dry climate, leading to dehydration.

Cold or dry air can aggravate the nasal passages, resulting in excess mucus production that may be thick in consistency.

Caffeine and alcohol consumption 

Caffeine, found in coffee, black tea, and energy drinks, can lead to dehydration, which can contribute to the thickening of mucus produced by the cells in nasal and respiratory passages.

Heavy alcohol use can damage the mucociliary transport system, which functions to clear mucus from respiratory passages. When it is damaged, your body will have a hard time regulating mucus production.

Smoking 

Tobacco smoke can irritate the lungs and cause a range of symptoms including chest pain, wheezing, and coughing.

Long-term exposure can lead to serious health complications such as COPD, heart attacks, strokes, and death.

Home Remedies for Excess Mucus in Throat

There are a range of effective home remedies that can ease symptoms when you’re producing a lot of mucus.

You can incorporate the following home remedies into your healthcare simultaneously with OTC and prescription medications to treat the underlying cause.

• Eat chicken soup: A study carried out in 2000 concluded that chicken soup reduces inflammation associated with sinus congestion and colds. Chicken soup may prevent the migration of neutrophils leading to an anti-inflammatory response and therefore decreasing mucus production. 
• Drink plenty of fluids: Fluids such as water, diluted juices, decaffeinated teas, soups, and lemon water can hydrate you and loosen congestion.
• Gargle warm salt water: This may help break up the phlegm in the back of your throat and soothe a sore throat.
• Avoid excess dairy. When battling phlegm due to illness, a high dairy intake can lead to increased mucus production and  thickening of mucus. 
• Consume lemon, ginger, and garlic: A 2018 survey found that consuming foods and drinks that contain lemon, ginger, and garlic can help treat colds, coughs, and excess mucus. 
• Stay warm: Maintain a warm body temperature to help your body fight off illness. You can do this by drinking warm liquids, taking hot showers, wrapping yourself in blankets, and layering your clothing. 
• Use a humidifier: Steam can help add moisture to the air and clear phlegm and congestion. A humidifier containing an air purifier  can rid the air of irritants that may be causing excessive mucus production.

Medications for Excess Mucus Production

Depending on what is causing excess mucus production, over-the-counter (OTC) options can help relieve symptoms such as a stuffy nose, cough, and chest congestion.

When excess mucus production is caused by chronic illness such as  cystic fibrosis or COPD, prescription medication may be required.

OTC medicines 

• Antihistamines: OTC antihistamines come in sedating and non-sedating options, and work to treat a runny nose, tickly throat, and chest congestion that is caused by your immune system’s response to an irritant in your environment. They can help dry up your nose and clear your airways. Sedating antihistamines cause drowsiness. Avoid operating heavy machinery and drinking alcohol while taking them.
• Oral and nasal decongestants: For the treatment of a stuffy nose, nasal sprays (like Flonase or Afrin) or oral decongestants (like Sudafed) may be indicated. Nasal sprays like Afrin, or oxymetazoline should not be used for more than a few days as they can cause rebound congestion, or chronic congestion. Flonase is a nasal corticosteroid spray that can be used daily to reduce the inflammation in the nasal passages. ). Oral  decongestants work to open up your airways by constricting vessels to decrease swelling and congestion so you can breathe clearly again. Oral decongestants with pseudoephedrine and phenylephrine should be avoided in those who have high blood pressure.
• Expectorants: Expectorants such as guaifenesin (Mucinex) thin out mucus so it is easier to cough up.
• Suppressants: Suppressants reduce the number of times you cough and clear your throat. They work to coat the throat and soothe irritation. 

Prescription medications

In some cases, excess mucus production is a symptom of a more serious health condition such as a chronic lung disease or cystic fibrosis. Stronger medications prescribed by your healthcare provider can help eliminate mucus from your body.

These medications include:

• Dornase-Alfa (Pulmozyme): This mucus-thinning medication is used in the management and treatment of people with cystic fibrosis. It is suitable for ages six and up and is inhaled through a nebulizer. Dornase-Alfa helps you cough up sputum and clear your lungs.
• Hypertonic saline: Inhaled through a nebulizer, hypertonic saline has a high sodium concentration that attracts water into the airways thinning out mucus, stimulating the cough response.  Some saline solutions are available OTC, but this one is available only by prescription. 

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When to See a Medical Professional

When home remedies and OTC medications have not been effective, contact a doctor. In some cases, excess mucus production can be caused by a serious underlying health condition that needs medical attention.

Consult a healthcare professional right away if you have any of the following symptoms: 

• A cough that lasts two weeks or longer
• A cough that contains blood
• Foul-smelling mucus or mucus with blood
• A consistent fever of 101˚F (38˚C) or above
• Shortness of breath or difficulty breathing 
• An overall feeling of illness spreading throughout your body

Excess mucus in the throat is sometimes your body’s way of warning you that it is fighting a viral or bacterial infection.

This may require a physical examination by a doctor and prescription medicine. 

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Frequently Asked Questions

How do I get rid of the mucus in my throat?

There are several effective home remedies, including humidified air drinking plenty of fluids and staying warm. There are also over-the-counter (OTC) medications that can help thin or break up mucus.

Why do I feel like I have mucus stuck in my throat?

Mucus in your throat could be signs of an infection or disease. It could also be related to your immune system’s response to your external environment.

Why do I have thick mucus in my throat?

Mucus in your throat is related to an inflammatory response that is designed to protect you. It contains antibodies and enzymes that protect harmful substances from entering the body and spreading illness.

K Health articles are all written and reviewed by MDs, PhDs, NPs, or PharmDs and are for informational purposes only. This information does not constitute and should not be relied on for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment.

K Health has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions,
and medical associations. We avoid using tertiary references.

• A pilot, open labelled, randomised controlled trial of hypertonic saline nasal irrigation and gargling for the common cold. (2019).
  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6355924/

• Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro. (2000).
  https://journal.chestnet.org/article/S0012-3692(15)37721-7/fulltext

• Dornase Alfa. (2022).
  https://www.ncbi.nlm.nih.gov/books/NBK556018/

• Effectiveness of honey for symptomatic relief in upper respiratory tract infections: a systematic review and meta-analysis. (2021).
  https://ebm.bmj.com/content/26/2/57

• Foods and Drinks to Avoid or Limit. (2022).
  https://www.cdc.gov/nutrition/infantandtoddlernutrition/foods-and-drinks/foods-and-drinks-to-limit.html

• Hypertonic Fluids. (2022).
  https://www.ncbi.nlm.nih.gov/books/NBK542194/#:~:text=Indications-,Hypertonic%20Saline,increased%20intracranial%20pressure%20(ICP)

• Worldwide Preferences for Natural Remedies for “Nervousness” and Common Colds. (2018).
  https://jpbs.hapres.com/UpLoad/PdfFile/jpbs_955.pdf

“Why am I feeling so bad when I’m doing well” #faceofdepression flashmob participants talk about how they coped with depression and why talk about it out loud

Twitter video taken shortly before his death. On it, Bennington plays and jokes with his son as if nothing had happened. This post spawned the #faceofdepression flash mob: social media users posted (and continue to post) their photos taken in the midst of depression or even before a suicide attempt, and urged not to judge illness (or its absence) by appearance. In early October, the flash mob also reached Russia. Meduza talked to several protesters about what prompted them to talk about their depression, how they experienced it, and what helped them get out of it.

Polina Koryagina

literary editor, 29 years old

I experienced depression eight years ago. Unfortunate set of circumstances: graduation from the university plus a traumatic relationship that ended in a violent breakup. Previously, I didn’t understand how you can “die of a broken heart”, but now I know that it’s easy: a strong emotional overstrain causes nervous exhaustion, after which depression occurs. And now you can no longer eat, sleep, speak, or even breathe properly. Unfortunately, it is difficult to understand for yourself where the limit is. Yesterday you managed to exist normally (just tired, maybe you didn’t get enough sleep, cried for too long, canceled all meetings, well, tomorrow it will be easier), but today you can’t do anything at all. Even to get to the toilet, you have to strain.

My depression had two stages. The one when I still looked like my usual self – cheerful, sociable, with whom people are happy to spend time. Outwardly, almost nothing has changed, except that I became even more active. But even then I could neither eat nor sleep. She smoked a lot, drank Coca-Cola, did not feel the needs of the body at all – this is a very alarming sign that is difficult to trace yourself. I am an open person, I have many friends, and I cried a lot, complained to them, mostly about the man who left me, because I loved him very much. That is, I didn’t say “help, I’m depressed” (I didn’t realize it), I said “it hurts, I feel bad, sometimes I can’t breathe because my heart hurts.” I tried not to be alone with myself, I came up with round-the-clock classes “in public”. Of course, they sympathized with me, they pitied me, they tried to please me. No one could have guessed that this was not enough. During this time, I lost almost ten kilograms.

The second stage of depression — “lying down”, when relatives sounded the alarm — happened two months later. The body finally depleted all the resources, the pain became truly unbearable, it was impossible to disconnect or distract from it. The heart ached – not an organ, but that place that people clutch at when something unexpected happens, and the solar plexus, such excruciating, long pain. I cried, fell asleep for a couple of hours, cried again, fell asleep – and so it seems for a day or more. She didn’t answer the phone, couldn’t even switch the track that was playing on repeat on the laptop. My mother returned from a trip and found me in this state. Then I got to a psychiatrist.

It’s amazing how lucky I am with both friends and family. It was their support that helped me realize that not everything is lost: since they take such care of me, then, probably, I am not quite a lost, weak and unnecessary person. Someone came and literally walked me, took me out into the fresh air by the arm, because from weakness I couldn’t even manage the walk to the store myself, sent books, funny pictures, talked heart to heart for a long time, invited me to visit, pulled me to a concert or dinner gave gifts. No one turned away when they found out that I was visiting a psychiatrist and taking serious drugs (hypnotics, anti-anxiety, antidepressants), although I was afraid of this: alas, depression is stigmatized.

Most often, people think that depression is either something like schizophrenia, when a person can be dangerous to society, or “nonsense from idleness.” But this is a real disease, like a broken leg, or pneumonia, or appendicitis. Therefore, it is so important to talk about this: so that we are not afraid to seek help – both from relatives and doctors. Without the help of a psychiatrist and medication, I would not have coped. I took the pills for a year, and it was during this year that I recovered. I was lucky: almost immediately I managed to find a suitable treatment regimen. But this does not go unnoticed. I talk about my experience, and again I feel cold, scared and empty. These are just echoes, it’s scary to remember what it really was – many times stronger and more powerful.

When I see the publications of other flashmob participants, I feel sad and a little scared. I think about my neighbor in the stairwell, or that smiling girl we sometimes meet near the house, or the cute barista guy in the coffee shop, or the old man with black glasses on the park bench, always sitting there from eleven to one , – they are all at risk. The people who responded to the flash mob are so different, each with their own story. And this is the special insidiousness of depression: it has no face, because it has many faces. Looking at their photographs, it is impossible to determine that something terrible happened to them at that moment. It’s great that they found the strength and courage to talk about it. I am not so lonely, because I realize that there are many people like me, we are united by one problem. And I’m glad for everyone that they got out.

Dmitry Bludov

photographer, 28 years old

Dmitry Bludov’s Facebook page

The trap of depression is that there is no clear moment from which one can determine that it has come. You don’t understand that you’re stuck up to your ears while you can move. My depression started somewhere in the seventh grade. I think it arose due to factors that overlapped one another: the despotic upbringing of a single mother, which led to the devaluation of the individual and the attitude towards oneself as a creature that is worse than others in everything; loss of connection with peers; unrequited love and stress in high school. My mother and I lived in poverty, she tried to provide me with everything I needed, but at the same time, all my childhood I heard “her friend’s son, at the age of eight, read the entire Count of Monte Cristo, and you are a dumbass.”

Then I moved to another city and became a graphic designer. For the first two years at the university, I still managed to study with grief in half, but then it cut me off. Constant despair, bad mood and zero efficiency at that time were my constant companions. I became interested in photography: it did not take away so much of my emotional resource. Only a minute can pass between the beginning and the result – you are in the same mood. Until you get the final result on paper, you will experience the entire emotional spectrum and you will feel like a squeezed lemon. In general, I could not stand it and left the institute a couple of months before receiving my diploma.

A few years later, I lost my favorite job. Then I learned what real hunger is, sold my favorite photographic equipment and even stole food. I could not hold on to one job for more than a month and a half. Either he left, or he was fired, or employers refused to pay for the work. In a year and a half, I changed jobs 18 times. When I told relatives and friends that I felt bad, they did not understand the seriousness of my problem. I won’t say that everyone, but most of those around me, including my mother, didn’t care. She treated me the same way as in childhood, until the age of 26.

The “nobody needs me” mindset pushed me towards suicide. I tried to do this twice. What helped me get out of depression was that I found what I was looking for. All my life I just needed a person who would be interested in me for who I am, who would not consider me bad. I already thought that there were no such people in the world, that I invented them myself. And at the most difficult moment, when I was on the verge, I met the person I wanted to meet. This girl and I are not together now, and we weren’t then, but she just appeared in my life and showed me that I’m worth something, that I’m not so insignificant. She was the first person in my life who sincerely thought so. This saved me.

I got out of depression without medical help and without antidepressants, but I still have speech problems, probably a side effect.

Darina Shubina

HSE student, 21 years old

Darina Shubina’s Facebook page

so that the cuts are not too deep . Then I called the city psychological support service, and apparently some student-intern answered me there. Because when I said that I had an acute desire to inflict physical pain on myself, he advised me to just relax. It was very unpleasant for me after such “support”: you pour out your soul to a person – and he spit in response to you.

Nevertheless, I needed help, and I had no money for a paid good specialist. Therefore, I signed up for a personal appointment with a psychologist from the same city service in order to speak out. When I told the doctor that I might have depression, she replied: “Oh, don’t think about it. ” I shared with her that I was having a crisis in my relationship with a young man, and she answered almost in plain text that I myself was to blame for everything, since I, as a woman, was not able to keep a man, and at the end of the session, in general, for certainty, she advised me check his mobile often. After the session, I cried for a long time from the realization that even the specialist confirmed to me that I myself was to blame for everything, and I never returned to her. I had the opportunity to change a psychologist in this center once, but I was afraid that the other one might turn out to be even worse, and decided to just experience it at home alone.

My depression started because of a strong dissatisfaction with my life, I looked at my classmates, they were doing well, they were all working somewhere, walking. And I was unemployed in my second year of university, I couldn’t join a new company, it seemed to me that I was an uninteresting person, no one wants to communicate with me, a crisis began in relations with a guy. Just before the peak, my dog ​​died, and it finished me off. I could not leave the house for three or four days. I was ashamed that I could not get ready to leave the house and go to classes, I stayed at home under the covers, and I also became ashamed of this, and it was some kind of endless circle of shame.

My parents will learn from this interview that I had such a difficult situation. Despite the fact that I communicate with them every day on Skype, I never told them about my illness, because I was ashamed. For a long time I myself did not fully believe that I had depression, because it seemed to me that depression was some kind of too serious a condition, but I still had it tolerable. Later, I took a depression test in the form of a questionnaire – I had about fifty points on the Beck scale ( on this scale, a result of 29up to 63 points – approx. Meduza ).

I only confessed to my boyfriend that I was depressed. He often and for a long time talked to me about how I feel, about what worries me. In fact, I probably just did the work of a normal psychologist, which I needed so much. These conversations pulled me out of that terrible state.

Maria Rozhkova

content editor, photographer, 30 years old

Maria Rozhkova’s Facebook page

My depression was caused by untreated postpartum depression. When I turned to a psychotherapist, he could no longer help me: two years after the birth of a child, postpartum depression turned into clinical depression, and I needed a psychiatrist.

I went to the doctor so late because I didn’t think about my depression for a long time. In general, it looked like a very reduced emotional background, loss of interest in life and a strong sense of guilt for what was happening to me. I constantly wanted to sleep and did not want to wake up. And I also had uncontrollable outbursts of aggression and anger, my relatives got a lot. In this state, depression is very difficult to separate from oneself, and therefore I thought that I was such a terrible, evil person and I had such a disgusting life that it was impossible to change.

I managed technically to take care of my son: I walked with him, fed him, bathed him, but emotionally it was very difficult for me. When there are no resources to maintain one’s emotional state in harmony, it is also very difficult to give inner strength to a child, and he really needs it. I still worry that I was not responsive and affectionate enough to him at that time. I could yell at him for no reason and scold him. Then I was terribly ashamed, but I could not control myself. At the same time, I was very vulnerable, I could be terribly upset because I was pushed into the subway.

I did not complain to my parents about my condition, but they themselves saw everything, depression is hard to hide. Everything is clear when a mother wakes up two hours later than a small child, goes to work late and is constantly aggressive or desperate.

Now I take special drugs, I have improved my life in many ways, but I still feel like I am in a minefield. The psychiatrist said I had cyclothymia (a mild type of bipolar disorder). This means that I will not go crazy, but depression can return at any moment. And although I’m partly ready for this, because I already know how she looks and what to do, I’m still very afraid of this moment.

When I read the stories of other people who took part in the flash mob, I understand that it is difficult to generalize here, everyone has their own circumstances – and indeed, a mental disorder does not have one face. I don’t know how much the attitude of Russians towards the disease is changing in general, but in the community of people in which I am, depression is normal, many of my friends take antidepressants. When I was depressed, none of them rejected me. I think our generation will already be sympathetic to such phenomena, and the next generation will be even more so.

Danila Telegin

copywriter, musician, 32 years old

Danila Telegin’s page on VKontakte

“Later, critics will write that this is a movie about a whiner who lost himself in an attempt to entertain himself. ” This is a line from a song I wrote while trying to get over my anxiety/depressive disorder, which best describes my state of mind at the time. I was haunted by obsessive thoughts about a future catastrophe that supposedly would affect me and my family, I felt good, then bad. After emotional outbursts (it doesn’t matter if I was happy or vice versa), I had something like tantrums, when I could sob for half an hour and talk about being a senseless person. Since I am familiar with many psychologists, I almost immediately guessed that my worries were a symptom of an anxiety-depressive disorder.

When my wife told me that she was pregnant, I immediately realized that this would be stressful for me, which, most likely, would greatly aggravate my condition. This is exactly what happened after the birth of the child. I think this is because people usually expect the appearance of children to answer their question about the meaning of life. But in my case, these expectations did not come true, and the birth of a child meant a new big responsibility against the backdrop of my own senselessness. I spent the first two months with the child on neuroleptics. It felt like they were doing their job, but they didn’t suit me. I slowly but surely passed into the state of a vegetable.

I am very lucky that my wife has an idea of ​​what I am dealing with and knows that my condition is not a whim, but a disease. If she had said that she didn’t need such a rag husband, then I wouldn’t have taxied. When I was really bad, we invited my mother-in-law to sit with the child, and my wife to sit with me. At the same time, we didn’t even try to explain to my mother-in-law that I had real depression, she wouldn’t understand – and she won’t understand now.

Anxiety-depressive disorder lasted a year and a half with varying success. But the worst period came when the psychological pressure became too great and the threat of suicide became real. This went on for three weeks. The pills helped me get out. For almost half a year I have been taking antidepressants and I am a little worried about how I will get off them. For three months now I have been feeling like an ordinary person – but I know for sure that I won the battle, but not the war. Therefore, I try to go to the gym, meditate, walk and avoid negative emotions. And sometimes I allow myself simple pleasures like beer and playstation.

Recently, some of my acquaintances admitted that they have similar problems, but many continue to be ashamed of the disease and hide it from friends and relatives. Many perceive talking about depression as a coming out. We are too accustomed to hush up these topics, but the disease is becoming more common. I was very upset by the reaction to the suicides of Chris Cornell and Chester Bennington, to the Sinead O’Connor video. I saw that in Russia people react to depression as a whim of bored celebrities. The problems of the mentally ill are beyond comprehension for the majority. Even the members of the psychotherapy groups in which I sought advice reacted to me in exactly the same way.

Mur Soboleva

journalist, 35 years old

Mur Soboleva’s Facebook page

I have clinical depression. I remember my first depressive episode well. I was 14 years old, I studied at a school where I was bullied. I was constantly sick, I had a painful relationship that did not last very long, and after that I was very worried. I felt like I had nothing to live for. I was a little pretend, but still contemplating suicide. I completely stopped sleeping, fell asleep by 10-11 o’clock in the morning. Looking ahead, I will say that the sleep disorder is still with me. Even now I fall asleep very late and cannot wake up early.

The next depressive episode was not dictated by anything. I had a wonderful boyfriend, a job, brilliant prospects for entering a university, and everyone was wildly happy with me. But at the same time, I was terribly ill, I stopped eating. And I constantly asked myself the question why I feel so bad if everything is fine with me. The psychiatrist that my parents brought me to diagnosed me with depression, but I did not take the prescribed drugs. Everything evened out a little on its own, but depressive episodes began to happen regularly – once every few years. I have always perceived this as some feature of my character: that I am so cheerful, witty, but there is also a downside – when there is no strength to get out of bed. My loved ones also always knew that I was like that. But I continued to hide the suicidal thoughts that returned from time to time so as not to injure others.

Two and a half years ago, my parents’ health deteriorated, and my psyche was completely upset. I couldn’t concentrate, sleep, I had constant panic attacks. I was prescribed antidepressants, which I took for almost a year, but a year and a half ago I started getting worse and worse. I caught myself constantly throwing tantrums with screams and tears, becoming unbearable, unable to concentrate and work. At the same time, I constantly blamed myself for the fact that I could neither help my parents nor live a full life.

The new psychiatrist put me on other medications that made my condition worse. This coincided with the events after which it actually seemed to me that my life was destroyed. The psychiatrist suggested that I go to the hospital, but I was categorically against it. Two days later, the depression intensified so much that I couldn’t even walk or eat, and I was hospitalized because I didn’t care anymore. In the hospital, I experienced derealization, that is, a loss of connection with reality. For the first time, I felt that I had no soul, only a body that needed only to drink water and smoke sometimes. My outer space was distorted, the corridor to the toilet seemed four kilometers long. When friends and doctors said that I would recover, it seemed to me that it was like flying to Mars. I slept for 20 hours, but sleep did not give any relief.

The rounds in the hospital were in the morning and I couldn’t even explain to the doctor how bad I was, because I just couldn’t wake up in the morning. One evening, my psychiatrist was on duty, and I was finally able to crawl to her office – I asked to make it all over as soon as possible. I changed my antidepressant, slept for forty hours, and after that I was able to get up and eat on my own for the first time in weeks. In total, I spent 66 days in the hospital, I specifically asked to be kept there longer until I recovered. And I owe my life to this psychiatric hospital.

Now I continue to take antidepressants and neuroleptics, I go to psychotherapy. For the last year and a half, for the first time in my life, I live more consciously than ever. I make sure that depression does not return, because I know that it is always somewhere nearby. It seems to me that if I had started taking the pills that I was prescribed at the age of 16, my life would have been much smoother and calmer. Depression and anxiety are perceived by us as part of the personality, but in fact it is a foreign element, like caries in a tooth or a tumor, they need to be eliminated in the bud.

I decided to participate in the flashmob because I thought my experience could help destigmatize depressed people and the mentally ill in general. For most people, mental illness is something vile and disgusting that is found only with others, with the dregs of society. And I also wish people with depression or bipolar disorder would be taken more seriously. So that no one advises to “get together”, “hold on”, “clear your head”, “go on a trip” or “go in for sports”, so that no one devalues ​​the experiences and difficulties that a person with depression faces literally at every step.

Depression is a serious endogenous (that is, developing due to internal causes) disease, it is a chemical process that occurs in the brain. At the peak of depression, it seems to you that your internal organs are rotting, that you have a hole in your body, and this is not a cool picture from Lermontov’s works, this is a vile feeling. At such moments, you think that your little child, sick mother and even the scarlet on the window will be better off without you, because you are such an unbearable creature for yourself that it is simply impossible to live with it.

It seems to me that this flash mob is very important, and nothing more important after “I’m Not Afraid to Say” in the space of the Russian-speaking Internet did not happen. People should take their longing, anxiety, and mental illness more seriously. Being unhappy is not normal, you can and should seek help, because it is easily stopped in the early stages.

Recorded Ira Kravtsova

Everyone except me has such an interesting life. What is wrong with me? — Meduza

1

What’s the problem?

Many people know the feeling that everyone around them endlessly goes to exhibitions, lectures, visits, the gym and walks a lot – and, of course, they have time to watch all the new TV shows. In addition, half of the friends gave up their jobs and moved to warmer countries. Even breakfasts on Instagram look more interesting than yours. One gets the impression that everyone except you has not life, but fireworks. In fact, this is not so – it’s just that the life of acquaintances seems to be from the outside. If you catch yourself feeling anxious and feeling worthless, and start your complaints with the phrase “everyone except me”, it may not be (or not only) that you really lack something . It is possible that you have a syndrome of lost profits.

2

What is Profit Loss Syndrome?

In English, this is called FOMO – fear of missing out, literally “fear that you are missing something.” This is an obsessive feeling that you live a much less fulfilling life than those around you, you don’t do anything, although you could, and all the most interesting things happen where you are not. And the stronger this feeling, the greater the desire to check all the time – what about others?

3

FOMO? It’s the first time I’ve heard of such a thing.

Yes, this is a new phenomenon, but in fact, the need to “be in the know”, as psychologists confirm, is not new in itself, because it once helped us survive. It was the Lost Profit Syndrome that was first talked about only in the 2000s, using the example of buyers who faced an unlimited choice. The abbreviation FOMO was included in the online version of the Oxford Dictionary in 2013 (along with it, for example, the word “twerk” was included). Despite the novelty of the term, the syndrome has already been relatively studied. In particular, in 2013, scientists from the University of Essex and the University of California conducted a series of studies. It turned out that the syndrome is directly related not only to dissatisfaction with one’s life, but also to the active use of social networks.

4

Is it because we have become too aware of other people’s lives?

Not really. Social media really shows us how other people live. It seems to us that Facebook, VKontakte, Twitter and Instagram have made someone else’s life as open as possible. But we should not forget that we (consciously or unconsciously) strive to create a “better version” of ourselves in social networks: the term “Facebook personality” even appeared for this. We not only choose photos from the best angles, but also the “correct” links that we share; we celebrate only in the “necessary” events and places. Therefore, social networks should not be considered a reliable and complete reflection of reality. It seems that everyone understands this, but it is still difficult to refrain from comparisons: there are so many vivid examples before your eyes that your own life may seem less worthwhile.

5

Isn’t this just jealousy?

At a basic level, yes, because envy is a feeling of frustration and a painful reaction to the successes of others. But in the case of the Lost Profit Syndrome, it is mixed with the feeling that you can become part of a “better life” if you constantly use social networks. Moreover, the active consumption of information from the friend feed can cause both a sense of belonging, and even greater isolation and loneliness. As the researchers note, it can be exacerbated if you have a habit of simply scrolling the feed – that is, watching someone else’s life without participating in it at least at the level of comments.

6

But we are all on Facebook. How do I know that I have the Lost Profit Syndrome?

It all depends on how social networks affect your life. It’s bad when the desire to check Instagram or Facebook becomes intrusive, uncontrollable, causes severe anxiety or depression. A person with the Lost Profit Syndrome is haunted by an irrational fear that if you close your laptop or turn off your phone, some important event will surely happen, and he will miss it, lose something important in his life. Another symptom of the Lost Profit Syndrome can be fabing – the habit of constantly being distracted by your smartphone, no matter what you do (even while on a date or driving).

7

So many people have this problem?

Most likely yes, but there is no exact data on this yet. A study conducted by the MyLife service showed that 56% of respondents had the syndrome to one degree or another: social network users admitted that when they went offline, they were afraid to miss important events, news and interesting posts. According to another data, the syndrome of missed profit is more characteristic of men than women – but not by much.

8

So is this a disease?

Not by itself. Strictly speaking, a condition or disease can be called a mental disorder only if it is listed in the Mental Disorders section of the International Classification of Diseases. The syndrome of lost profits is not there, but nevertheless it can accompany a number of disorders. A pronounced syndrome of lost profits can be associated with obsessive-compulsive, anxiety or depressive disorders, with borderline personality disorder. But, of course, only a specialist can make such diagnoses.

9

And what to do about it?

If you understand that you have a problem, you need to solve it. Most of those who have this syndrome consider it a trifle and an inevitable part of modern culture, so they do not think about help. Of course, if you are just worried that you are wasting too much time on empty activity on the Web, you can try to cope on your own. For example, remove apps from your phone, think more about your strengths and interests, accept it as a fact that you don’t have to do everything, have a digital detox, start meditating.