Sinus, blocked nose? What Natural Remedies Really Work?

There are many reasons why you get a stuffy nose, the most common being sinusitis, allergic rhinitis (hay fever) and the common cold. In the case of a common cold the symptoms are usually short-lived but in people with long-term nasal congestion it can suggest allergies (either dietary or environmental) and/or chronic infection.

There are many natural substances that can act as decongestants and a variety of additional therapies which aim to resolve the cause.

Eating to support immunity

Antioxidant-rich, nutrient-dense ingredients are abundant in fruit and vegetables are particularly good at supporting the immune system. Garlic, onions and ginger are great choices which can be added to many meals. 

Kepping up the fluids is important to help thin the mucus and provide hydration - choose hot soups, broths, fresh vegetable juices, herbal teas, and water. 

Reduce or avoid - dairy products, wheat, processed foods, sugar, salt, trans and saturated fats. These have been found to exacerbate sinus conditions.

For chronic congestion consider allergy testing

Foods such as dairy, peanuts, nuts, shellfish, citrus, corn, wheat or eggs could be the problem. 

Food intolerances can include sensitivities to foods and these won’t show up on an allergy test. An elimination diet help identify foods intolerances. 
Click Here for further reading 

Reduce environmental allergens

Good quality sleep is vital, only difficult if you are having trouble breathing. Reduce exposure to environmental allergens by using low allergy sheets and pillows and avoid using animal and feather bedding. Hepa filters can be used for Vacuuming and air filters. Keep a check on pollen counts and stay indoors when they are high. Wash hair and remove clothing upon coming indoors to remove pollens encountered outdoors. It is recommended to quit smoking and avoid passive smoke.

Inhalants to unblock the nose 

Neti pots and saline rinses clear mucus remove allergens, giving fast results. 

Essential oils can be used in a multitude of different ways to help unblock the sinuses and kill pathogens that may be contributing to the problem. They can be used as a chest rub, in a vaporiser, in a nasal spray with saline, or even a few drops on the floor while enjoying a warm shower. 

One effective way to unblock the nose is to add a few drops of essential oils to a bowl of steaming water and inhale the steam. 

Essential oils to consider include:

• eucalyptus
• tea tree
• peppermint
• lavender
• pine

Applying heat to the sinuses via a heat pack has been found to help improve short and long-term nasal congestion.

Specific nutrients

Zinc is a mineral that supports healthy immune function by fighting off infection. It also acts as an antiviral and suppresses inflammation in the respiratory tract caused by the rhinovirus and other irritants. A therapeutic dose for immune support would be 30-50mg per day.

Vitamin C is another nutrient important for the immune system and is best taken with bioflavonoids. It helps to reduce histamine release in an allergic reaction and has been shown to reduce the symptoms of a cold faster. Aim for 500mg every 2 hours in the early stages of congestion and reduce to 3 times daily once the symptoms have improved.

Vitamin A is important for the health of our mucous membranes that line our respiratory tract and help the body to eliminate mucus from the nasal passages. It helps the body to increase resistance to infection. 5,000 IU/day is recommended.

In chronic sinusitis, the mucus can be much thicker and harder to clear.

N-Acetylcysteine (NAC) helps to break down the thick mucus, allowing for easier removal. It can be taken orally or mixed with saline as a 10% solution and sprayed into the sinuses. Recent research has also suggested NAC has antibacterial properties and the ability to break down and prevent the formation of biofilm which is often seen in recurrent nasal infection with chronic congestion.
A biofilm is a community of bacteria and other microorganisms formed in a mass and can be found in the sinuses. They are hard to eradicate, even with antibiotics.

Bromelain is a proteolytic enzyme from pineapples and helps to reduce inflammation and clear mucous. It has been shown to be beneficial for mucous congestion in people with chronic sinusitis and allergic rhinitis. The recommended dose is 500mg three times daily.

Herbal medicines

Immune

If a virus or bacteria is the cause of mucus congestion, then herbs that are used to enhance the immune system are indicated. These include: 

• echinacea
• andrographis
• picrorrhiza

Reduce secretions

Herbs that help to reduce mucus secretions include: 

• goldenrod
• garlic
• goldenseal
• eyebright
• horseradish

Anti-allergics

If allergies are involved (especially in allergic rhinitis and chronic sinusitis) the herbs:

• albizia
• baikal skullcap
• perilla 

Nasal congestion can be short-lived such as with the common cold, or a chronic condition as in allergic rhinitis and sinusitis. The use of specific nutrients, herbal medicine, a nutritious diet and reducing environmental allergens can help alleviate symptoms. 

References

Hechtman L (2014). Clinical Naturopathic Medicine. Churchill Livingstone, Australia

Kennedy JL, Borish L. Chronic sinusitis pathophysiology: The role of allergy. Am J Rhinol Allergy. 2013 Sept-Oct;27(5):367-371

Blasi F, et al. The effect of N-acetylcysteine on biofilms: Implications for the treatment of respiratory tract infection. Respir Med. 2016 Aug;117:190-7

Buttner L, et al. Efficacy and tolerability of bromelain in patients with chronic rhinosinusitis—a pilot study. B-ENT. 2013;9(3):217-25

Passali D, et al. Phytoneering: a new way of therapy for rhinosinusitis. Acta Otorhinolaryngol Ital. 2015 Feb;35(1):1-8