If you’re struggling with sinus issues, you’re not alone. According to the American Academy of Otolaryngology, about 37 million Americans suffer from sinusitis (sinus inflammation) each year. While there are many over-the-counter and prescription medications available to help, there are also some simple lifestyle changes you can make to improve your sinus health.
1. Keep your nasal passages moist.
Dry air is one of the most common triggers for sinus problems. A humidifier can help add moisture to the air and prevent your sinuses from drying out. If you don’t have a humidifier, you can place a bowl of water on your nightstand or put a pan of water on the stove on low heat. Just be sure to keep an eye on it so it doesn’t boil dry.
2. Irrigate your sinuses daily.
Nasal irrigation is a safe and effective way to cleanse your sinuses and remove irritants like pollen, dust, and bacteria. You can purchase a neti pot or saline spray at most drugstores, or you can make your own saline solution at home with ¼ teaspoon of salt dissolved in 8 ounces of distilled water. Lean over the sink and gently pour the solution into one nostril, allowing it to flow out the other nostril. Repeat on the other side.
3. Avoid known triggers.
If you know that certain things trigger your sinus problems—such as smoke, perfumes, or cleaning products—do your best to avoid them. If you can’t avoid them completely, try to limit your exposure as much as possible. For example, if smoke from cigarettes bothers you, ask smokers to step outside before they light up or avoid being in smoky places altogether.
4. Eat more horseradish and garlic.
Horseradish and garlic both contain compounds that can help thin mucus and improve drainage. Add them to soups, salads, sauces, or any other dish you like for a little extra flavor and sinus-fighting power. Just be warned that they may cause bad breath!
5. Get regular exercise.
Regular exercise helps improve airflow through your nose by opening up the nasal passages and keeping them clear. It also helps reduce stress—and we all know that stress can worsen just about any health condition! So get moving—your sinuses will thank you for it!
There are many things you can do to improve your sinus health without resorting to medication. By keeping your nasal passages moist, irrigating your sinuses daily, avoiding known triggers, eating more horseradish and garlic, and getting regular exercise, you can help reduce the frequency and severity of your sinus problems naturally!
Frequently Asked Questions
How can I improve my sinus health?
Lifestyle and home remedies
Rest. This will help your body fight infection and speed recovery.
Drink fluids. Continue to drink plenty of fluids.
Use a warm compress. A warm compress on your nose and forehead may help relieve the pressure in your sinuses.
Moisten your sinus cavities.
Rinse your nasal passages.
How can I heal my sinuses naturally?
But there are some things you can do to try to speed up the recovery process.
Drink plenty of water.
Eat foods with antibacterial properties.
Add moisture.
Clear the sinuses with oils.
Use a neti pot.
Ease facial pain with warm compresses.
Use over-the-counter (OTC) medications.
Get a prescription.
What foods cause sinus problems?
Food to Avoid
Avoid dairy if you have had previous episodes of sinus infections. Also, try to avoid refined sugar as it is pro-inflammatory and increases the production of mucus. Other foods to avoid include tomatoes (contain histamines), chocolate, cheese, gluten, and fruits like bananas, which can cause congestion.
What foods help clear sinuses?
Best Food for Sinus Problems
Fish and Seafood. Not only are fish chock-full of high quality protein, many types also contain omega-3 fatty acids.
Dark Leafy Greens. You are better off listing what vitamins and minerals aren’t in leafy greens than trying to count all of the myriad health benefits.
Hot Peppers.
Honey.
Garlic.
How can I improve my sinus health? – Additional Questions
Is coffee good for sinus?
Hydrate – Drink plenty of fluids, like sugar-free juice and water, to hydrate your sinuses. Try to avoid coffee, as this can make symptoms worse. Breathe in steam – Steam can open up your nasal passages and allow mucus to drain.
How can I permanently cure sinusitis?
Permanent cures for chronic sinusitis and sinus headaches are sometimes possible, but it can depend on the reasons why you are affected.
Treatment Options for Sinusitis
Painkillers.
Antibiotics for bacterial infections.
Mediation to reduce the inflammation.
Using a humidifier or nasal spray.
Drinking plenty of fluids.
What juice is good for sinuses?
Ginger juice (without added sugars) may also be one of the best juices for a sinus infection.
What spice is good for sinus?
Ginger has natural compounds that can help with discomfort, including sinus pain. Thanks to its anti-inflammatory properties, the spice can help ease swelling throughout your body. Ginger also contains antihistamines and other compounds that may accelerate healing and help control allergic reactions and nausea.
What herb opens your sinuses?
Eucalyptus or Peppermint Essential Oils
Both eucalyptus and peppermint oils are naturally antimicrobial and gentle enough to be applied directly to the bridge of the nose to help open up nasal passages.
How often should I rinse my sinuses?
How Often Do You Use Nasal Wash? Using a saline solution just once a day can help thin mucus, curb postnasal drip, and clean bacteria from your nasal passages. It can also wash out allergens you’ve inhaled. After their symptoms are gone, some people find three times a week is enough to keep them symptom-free.
What pressure points drain sinuses?
Using your index and middle fingers, apply pressure near your nose between your cheekbones and jaw. Move your fingers in a circular motion toward your ears. You can use your thumbs instead of your fingers for a deeper massage. This should take 30 seconds to a minute.
How do I massage my sinuses to drain?
Find the area between your nasal bone and the corner of the eyes. Hold a firm pressure in that spot with your fingers for about 15 seconds. Then, using your index fingers, stroke downward along the side of the bridge of your nose. Repeat the slow downward strokes for about 30 seconds.
How do you manually drain your sinuses?
Take both of your index and middle fingers and place them above your eyebrows, toward the middle of your forehead. Slowly and gently massage outward in a circular motion, toward the temples. Repeat this motion for about 30 seconds to a minute.
What sleeping position is best for sinus drainage?
Sleeping on your side: The lateral position is the best position to sleep with a sinus infection and sleep apnea. Side-sleeping lessons the pull of gravity on your throat muscles, which can alleviate both snoring and sleep apnea.
Does VapoRub help sinuses?
Vicks VapoRub — a topical ointment made of ingredients including camphor, eucalyptus oil and menthol that you rub on your throat and chest — doesn’t relieve nasal congestion. But the strong menthol odor of VapoRub may trick your brain, so you feel like you’re breathing through an unclogged nose.
How do you unblock your nose in 3 minutes?
Does blowing your nose make it worse?
Blowing your nose could make you feel worse. That’s because you’re building up the pressure in your nostrils. This pressure can cause mucus to shoot up into your sinuses, instead of out of your nose.
Why is my nose stuffy but no mucus?
Many people think that their nose gets congested from too much thick mucus. But, usually, your nose gets stuffy when the tissues lining it become swollen. The swelling is from inflamed blood vessels. Your nose can become stuffy because of a cold, the flu, and allergies.
Why is only one nostril clogged?
It’s down to what’s known as the ‘nasal cycle’. We might not realise it, but our bodies deliberately direct the airflow more through one nostril than the other, switching between nostrils every few hours.
Where do you put Vicks on a stuffy nose?
Vicks VapoRub is an ointment that you can use on your skin. The manufacturer recommends rubbing it on your chest or throat to relieve congestion from colds.
How can I decongest fast?
Here are some things you can do now to feel and breathe better.
Use a humidifier. A humidifier can be a quick and easy way to reduce sinus pain and help relieve nasal congestion.
