It’s that time of year again—sniffles are everywhere.
A stuffy nose feels pretty much inevitable during the colder months, especially with cold and flu season peaking from now until February.
While catching a cold might seem almost unavoidable, you don’t need to stockpile medicines and tissues to cope. And, you know, it doesn’t have to be about those viral TikTok remedies that don’t quite work.
Dr. Madeline Herman, an ear, nose, and throat specialist, suggests some natural remedies for soothing your sinuses. She offers some practical advice for relieving congestion but also points out some potential triggers to watch out for.
Saline Spray
Wondering what the best remedy is for clogged nasal passages? Saline solutions top the list.
“Saline rinses, sprays, or neti pot solutions can really help,” Dr. Herman told us. “They clear out mucus, allergens, irritants, and other stuff that can cause inflammation, improving airflow and easing congestion.”
Saline nasal sprays also work well to moisturize a dry environment, which often happens in winter due to low humidity, air travel, and heated spaces. If you opt for saline, just be sure to use the spray correctly. “Angle it slightly toward your eyes,” advises allergist Dr. Robert Sporter. You want to avoid spraying directly on the central part of your nose, or septum.
That said, don’t overdo it. Excessive use can actually lead to rebound congestion, a condition known as drug-induced rhinitis, which can worsen nasal symptoms.
Use a Humidifier
And speaking of dryness, Herman recommends using a humidifier.
“Adding moisture to the air really helps improve airflow by reducing dryness and inflammation, making mucus less thick,” she explained. “A cool-mist humidifier at night can do wonders.” It can even be beneficial for your hair, skin, and nails too.
There are few drawbacks, though you will need to clean it regularly and change filters to avoid mold and bacteria buildup.
Add Essential Oil
You might be surprised, but essential oils can also clear your sinuses while adding a lovely scent to your space.
“Some folks find relief by adding eucalyptus or peppermint oil to their humidifier,” says Dr. Herman. The active ingredients in these oils, like eucalyptol and menthol, are in some nasal decongestants and can provide temporary relief.
However, she cautions that essential oils should be used carefully, especially for those with certain conditions. Prolonged exposure might irritate the nasal passages, and individuals with asthma should be particularly cautious due to the risk of bronchospasm.
For anyone dealing with allergy-related congestion, Herman stresses the importance of minimizing exposure to triggers. “Environmental management is crucial,” she notes. This includes limiting allergens like pollen and pet dander, frequently washing bedding in hot water, wearing masks around allergens, and using HEPA air purifiers to minimize airborne irritants.
