Effective Sinus Treatments You Can Do At Home
Sinusitis, an inflammation of the sinuses, occurs when your nasal cavities become blocked and swollen. This causes a couple of physical discomfort such as headaches, fever, cough, sore throat, facial pain, nasal congestion or a persistent runny nose. While medication can provide relief, many people would like to explore natural home remedies to manage their symptoms. If you’re looking for ways to ease sinus infection naturally, this article offers essential methods that you can do at home.
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How Can You Tell If You Have Sinusitis?
If sinusitis symptoms last for at least 10 days without improvement or worsen within 10 days after initially getting better. You may try these effective home remedies or consult with an ear, nose, and throat (ENT) specialist or a general practitioner to confirm the diagnosis and receive appropriate treatment recommendations.
Home Remedies to Relieve Sinusitis
1. Saline Nasal Rinses
People with chronic sinusitis and other types of sinus infections may benefit in flushing out nasal passages using saline solutions.
Instructions for using a neti pot:
- Prepare the saline solution by mixing ¼ teaspoon of salt and a pinch of baking soda in 8 ounces of sterile water (lukewarm distilled water, filtered water with NSF 53 or NSF 58, or a boiled water for 3 to 5 minutes then cooled until lukewarm, used within 24 hours. Alternatively, you may use a pre-made saline packet.
- Fill the neti pot with the mixed solution of saline.
- Stand over a sink or you may also do it in the shower. Tilt your head sideways at a 45-degree angle.
- Insert the spout of the net pot into the upper nostril.
- Gradually pour the saline solution into your upper nostril and breathe through your mouth.
- Repeat the process on the other side.
- Gently blow your nose to remove any mucus and solution remnants.
- Don’t forget to clean the neti pot thoroughly after each use.
DIY saline solutions are cost-effective but require careful measurement and use of sterile water. For general nasal hygiene, do a saline nasal rinse once or twice a day. During allergy flare ups, you may increase up to 3 to 4 times daily. If you have consulted with your physician, follow your doctor’s recommendation for chronic cases.
2. Steam Inhalation
Breathing steam vapors can help soothe a congested and inflamed nasal cavity. The warm and moist air aids with loosening the mucus and easing irritated nasal passages. How to do a steam treatment for your sinuses:
- Boil water, then place it into a large bowl and setit on the counter.
- Stand over the counter and drape your head with a towel.
- Lean over the bowl to trap the steam.
- Inhale deeply through your nostrils for 10 to 15 minutes.
- For additional relief, you may consider adding a few drops of essential oils to the water such as peppermint and eucalyptus. These oils have anti-inflammatory elements that can improve the efficacy of breathing the steam vapor.
Steam inhalation is a simple and useful method to relieve nasal congestion and sinus infection. Breathing in warm, moist air in the shower or with a humidifier are also great alternatives.
3. Hydration And Warm Liquid Intake
Staying hydrated is vital for thinning mucus and relief for sinus pressure. Warm liquid such has herbal teas or soup broth can also have a soothing effect and supplementary health benefits.
How to stay hydrated:
- Aim for 8 to 10 glasses (64-80 ounces) every day.
- Increase intake if you have disturbing symptoms. Drink in moderate amounts rather than large quantities at once.
- Drink hydrating liquids such as herbal teas, clear broths, electrolyte drinks or warm water with lemon, honey and ginger.
- Eat hydrating fruits (watermelon, oranges, and grapes) and vegetables (cucumber and celery) or food with high water content (soups and stews).
- Avoid dehydrating fluids like caffeine, alcohol and sugary drinks.
- Check your urine color (light yellow is a sign of good hydration).
Most people can stay hydrated by drinking the recommended number of drinking water and other fluids when thirsty. Also, drinking a warm cup of tea before bed helps with the nighttime congestion and supports overall sinus health.
4. Elevate Your Head While Sleeping
Sleeping with your head raised can help boost sinus drainage and lessen nasal congestion. Best sleeping position for sinus relief:
- Use an extra pillow to wedge or elevate your head while sleeping.
- Aim for a position where your head is higher than your lower body, particularly the chest.
Laying flat on your back or a different type of sleeping position can play a part in increased sinus pressure. You may also try different positions that work best for you to relieve nasal congestion.
5. Dietary Adjustments And Rest
What you eat makes a big difference when you’re dealing with sinusitis or sinus infections. Some food can help calm the swelling while others can actually make it worse. Get a lot of sleep and give your body a chance to recuperate and recover.
Food that may help:
- Anti-inflammatory food like leafy greens, berries, fatty fish, turmeric and ginger.
- Vitamin C-rich food such as citrus fruits, broccoli and bell peppers.
- Garlic and onions that have antibacterial properties.
- High in bromelain food like pineapple, raw papaya and mango.
Food that may worsen:
- Dairy products may increase mucus production in the body.
- Refined sugars can stimulate nasal swelling.
- Alcohol causes nasal inflammation.
- Caffeine causes the body to be dehydrated.
- Food allergens can also worsen the symptoms.
Enhance your meals with food that are natural decongestants. Add fruits, vegetables and fatty fish to improve your immune system.
Conclusion
Home remedies can be a valuable addition to your sinus treatment plan to provide relief, comfort and support on your overall sinus health. Whether you choose to try steam inhalation, saline nasal rinses, or dietary adjustments, these strategies can help you manage your sinusitis more efficiently. Remember to consult with a healthcare provider if your symptoms persist or worsen. Searching for an ENT specialist in Singapore? Get personalized advice and treatment for your sinus issues by reaching out to our hotline or emailing us today.
Dr Soma Subramaniam MBBCH (IRE), DOHNS (ENG), MMED-ORL (NUS), FRCS-ORL (ENG)
Consultant ENT Specialist and Surgeon
321 Joo Chiat Place #05-01 Parkway East Specialist Hospital
Singapore 427990
290 Orchard Road #09-01 Paragon Medical Centre
Singapore 238859
+65 9856 8391 (Calls Only Available During Clinic Opening Hours)
+65 9856 8391 (Messaging Only, No Calls)
