How To Get Rid of a Stuffy Nose Quickly and Naturally With 6 Simple Home Remedies
Doctors explain why OTC meds can backfire and what clears congestion faster
When allergies, a cold, the flu or a sinus infection cause nasal congestion, all we want is reliable relief. And for good reason: A study in Current Medical Research and Opinion found that nasal congestion can cause sleep disturbances, blue moods, headaches and fatigue. But you don’t have to suffer through symptoms. We asked experts how to get rid of a stuffy nose fast using natural home remedies.
Why OTC remedies may not be best for a stuffy nose
The over-the-counter (OTC) medications many of us count on to breathe easier can have drawbacks. Even antihistamines labeled as “non-sedating” can trigger drowsiness, according to a British Medical Journal study. And experts reporting in Otolaryngologic Clinics of North America note that using decongestant nasal sprays for more than three to five days can trigger rebound congestion that makes a stuffy nose worse.
“Decongestant sprays constrict little blood vessels in the nose, offering temporary relief,” explains Yelena Kopyltsova, MD, of ENT and Allergy Associates in Astoria, New York. “But as the medication wears off, the vessels relax and dilate and your nose ends up even more congested.”
Woman's World Answers
As for oral decongestants, the FDA proposed removing the widely-used decongestant phenylephrine from products, based on evidence it’s ineffective. What’s more, taking the decongestant pseudoephedrine in liquid or pill form can cause blood pressure and blood sugar to climb. That’s why labels of products that contain the drug warn against taking them without a doctor’s okay if you have high blood pressure, heart disease or diabetes.
How to get rid of a stuffy nose: 6 natural remedies
Fortunately, experts say there are drug-free ways to get rid of a stuffy nose and ease sinus pressure and pain. Here’s what they recommend:
Opt for saline sprays
“Nasal rinses with a saline solution can help clear nasal passages to ease congestion,” notes Ahmad Sedaghat, MD, PhD, a sinus specialist and a professor of otolaryngology at the University of Cincinnati College of Medicine. A study in JAMA Otolaryngology-Head & Neck Surgery found that saline rinsing eased even chronic nasal congestion in two weeks. You can purchase nasal irrigator bottles that come with premade saline packets at drugstores or online. One to try: Neilmed Sinus Rinse Starter Kit.
Prefer a DIY saline rinse? Use the recipe recommended by Stanford University experts: Add 1 tsp. of Kosher salt and 1 tsp. of baking soda to a quart of distilled water, then pour into an irrigation bottle up to the dotted line. Irrigate each nostril with half of the bottle twice a day.
While you can also use tap water to make the solution, the FDA cautions that it can contain organisms that cause sinus infections. So it’s crucial to boil tap water for three to five minutes, then let it cool before using.
Tip: Need on-the-go relief? Dr. Sedaghat recommends using a saline nasal spray as needed.
Or use an enzyme spritz
If a traditional saline spray is not quite getting rid of your stuffy nose entirely, consider an enzyme spray instead. In an International Journal of Otorhinolaryngology and Head and Neck Surgery study, a sea salt spray containing lysozyme (an anti-inflammatory enzyme) stemmed stuffiness caused by colds more effectively than a saline-only spritz. And Italian scientists found that a formula with saline and lysozyme significantly eased congestion in sinusitis patients. One to try: Nasalzyme Maximum Strength Nasal Spray.
Breathe in steam
“Inhaling steam from a bowl of hot water or during a hot shower can relieve congestion,” says Zi Yang Jiang, MD, a pediatric otorhinolaryngologist at UTHealth Houston’s Memorial Hermann Medical Center. Indeed, research in theInternational Journal of Contemporary Medical Research suggests that three minutes of steam inhalation enhances mucus clearance via the nose for up to 24 hours afterward. Check out this video for a quick how-to.
And for added relief from a stubborn stuffy nose, add a few drops of eucalyptus oil to the water and breathe in its scented steam. A study in Advances in Pediatrics found eucalyptus oil inhibits the action of signaling molecules called cytokines that stimulate mucus production.
Also smart: Switch on a humidifier with a built-in diffuser, such as the Lila 4-in-1 MellowMist Humidifier, to fill your room with the congestion-soothing scent of eucalyptus.
Hum a tune
Humming for 15 minutes four times a day can clear nasal congestion and help get rid of a stuffy nose in 24 hours, research in Medical Hypotheses suggests. Plus, researchers reporting in the International Journal of Yoga found that two 15-minute sessions of humming daily spurred improvements in chronic sinus congestion in as little as one week. Vibrations produced by humming increase production of nitric oxide (NO) in the nose and sinuses. That’s key, since NO optimizes the action of cilia, tiny hairlike structures that dislodge mucus and promote drainage in upper airways to ease sinus pain.
Try the ‘tongue trick’
Another easy way to get rid of a stuffy nose naturally? Activating key pressure points. Firmly press the tip of your tongue to the roof of your mouth, then release. Now press a finger firmly between your eyebrows. Repeat this tongue-press and brow-tap motion for 20 seconds. It may sound strange, but this motion manipulates the vomer bone inside your nasal cavity, triggering it to clear blocked sinuses, says Dr. Kopyltsova.
Another massage technique to try: activating acupressure points. Research in the American Journal of Rhinology reveals that stimulating acupressure points on the sides of the nose improves nasal airflow in 30 seconds. Place the tips of your index fingers in the groove where your nostrils meet your cheeks, then massage in gentle circular motions. Scientists believe the technique triggers a reflex response in a nerve called the trigeminal nerve that opens up nasal passages.
Sip ginger tea with honey
For a sweet way to get rid of a stuffy nose, stir a spoonful of honey into ginger tea. Drinking plenty of fluids helps relieve pressure in the sinuses by thinning mucus. And ginger root tea curbs nasal congestion almost instantly, according to Indonesian scientists. In fact, they found the strategy helped influenza sufferers breathe easier in as little as two minutes. Ginger compounds such as gingerols and shogaols tame inflammation and shrink swollen tissues in the nose and sinuses. What’s more, volatile oils in ginger vapor thins mucus.
Meanwhile, honey has an antimicrobial action that eases congestion and other upper respiratory infection symptoms more effectively than the antihistamine diphenhydramine, say Oxford University scientists. In fact, they recommend it as an alternative to antibiotics for relieving stuffiness, sore throat, coughing and sneezing.
Conversation
All comments are subject to our Community Guidelines. Woman's World does not endorse the opinions and views shared by our readers in our comment sections. Our comments section is a place where readers can engage in healthy, productive, lively, and respectful discussions. Offensive language, hate speech, personal attacks, and/or defamatory statements are not permitted. Advertising or spam is also prohibited.
