by Louise Nilon

Created on: November 23, 2011   Last Updated: November 28, 2011

With the winter flu season rapidly approaching a key concern for many can be chest congestion. Chest congestion can be annoying for everyone. Struggling to breathe is never fun, but if you suffer from the breathing condition asthma, chest congestion can result in lengthy stays in hospital.

The best way to avoid chest congestion is to try and avoid getting colds and flu in the first place. Eat healthily and include lots of vitamin C in your diet, keep yourself well hydrated and make sure you are getting enough sleep so your body has the strength to keep it's immune system in good working order. You can also take a supplement such as Echinacea which can help to stave off colds. You should also keep yourself well wrapped up, wear a scarf and keep your chest warm.

However, no matter how hard you try, the odd cold bug will always find it's way through. There are ways you can avoid chest congestion, or help to reduce the symptoms when that cold sets in. There are many different over-the-counter medicines you can buy but speak to a medical professional and they will always recommend the one thing; steaming your face over hot water. 

Inhaling hot water vapours helps to loosen phlegm and makes it easier to cough up. It's really simple to do this. All you do is boil a kettle of water, pour it into a bowl, put a towel over your head, bend over the bowl and inhale the vapours. It sounds too easy to do the trick but more often than not it works. 

If you are particularly unwell you can add menthol to the water. Products such as Olbas Oil and Vicks are very good for this. Breathing in these vapours will really help to clear your chest and leave you feeling ready to face the day again!

At night time you will often find your chest congestion feeling worse. Being laid down for long periods of time makes the phlegm settle in your lungs. To ease this use more pillows so your head is propped up. Propping your head up like this will raise your chest cavity and make it easier for you to breathe during the night. You should also rub Vicks on your chest so you can breathe in the vapours throughout the night, or put a few drops of Olbas oil on your pillow.

For more information on chest congestion and how to ease the symptoms visit the NHS website 

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