Natural Home Remedies for Sinus & Chest Congestion

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Home remedies for sinus and chest congestions will help you with cold and FLU season and we will go over the best ones for you!

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Health Disclaimer: It is important to know that food does not replace pharmaceutical drugs. The information on how I used food as medicine is only for entertainment purposes only. Always consult your healthcare provider, family physician, or nutritionist for medical advice.

Have you ever felt a tickle in your throat or caught yourself saying AAACHOO!

I know the feeling, the first thing you say to yourself is…uh oh, I hope I’m not getting sick!

home remedies for sinus

As a registered nurse working with the public, I’m bound to encounter all the germs that come with working with illness all day.

The natural remedies discussed have helped me tremendously throughout the years, so hopefully, they will benefit you too!

Home remedies for sinus Table of contents

Let’s kick these cold symptoms to the curb fast with home remedies for chest congestion that are all-natural! 

Choosing natural remedies can be very cost-effective and might have little or no side effects compared to medication.

First, we have to make sure we start with prevention and make it our priority this cold and FLU season. 

Sinus infections, sinus congestion, chronic sinusitis, sinus headaches and more will be a battle when the weather gets colder.

Home Remedies for Sinus: Prevention 

 There are many disease preventatives, but below are some important ones you can start doing today.

  • Get plenty of rest ( At least 8-10 hours of sleep at night)
  • Wash your hands more
  • Distance yourself from the sick.
  • Eat more healthy foods by avoiding all processed foods 
  • Decrease stressors & increase positive thinking
  • Getting sufficient vitamin C
  • Stay active & start exercising more
  • Drinking plenty of water

Some natural remedies can do multiple jobs and be a safer alternative compared to over-the-counter medications from your local pharmacy.  

Keep in mind that some of these natural remedies are interchangeable and will help you relieve various cold symptoms. 

Home remedies for Sinus

Eucalyptus oil

eucalyptus

This type of natural remedy can be inhaled through the vapor to aid congestion.

Studies have shown that Eucalyptus oil has anti-inflammatory and decongestion properties.

Cineol is the main property of eucalyptus, which gives its mint smell and power to clear up nasal congestion issues. 

Blue Gum and blue Mallee Eucalyptus have the highest levels of Cineol since they contain 60-85 percent of Cineol.

Always be cautious when using this type of oil since it’s not recommended for children and pregnant women.

Sleeping position (Upright)

Sleeping in the upright position or sleeping with a bed wedge pillow can decrease the dreaded nasal pressure you feel with congestion. 

According to SleepFoundation.org, the HealthSmart Premium Foam Bed Wedge is the best pillow to help reduce congestion and sinus pressure.

This specific wedge pillow is created with high-quality foam and materials that repel liquid/stains. 

Saline Solution Spray

 When you are congested, the natural nasal spray is a great alternative to medicated nasal spray.

According to the Baylor College of Medicine, saline solutions contain salt that can prevent bacteria and decrease nasal swelling.

You can check out their natural Saline Irrigation Formula on their site or try a homeopathic product.

A product named Natures Rite Congestion Relief spray has natural ingredients that include Yarrow, Elder Flower, Aloe Vera, Calendula, and Grapefruit Seed Extract.  

Warm Compresses

A cloth soaked in warm water can be placed on your nose/cheek area to create a warm compress. 

A warm compress helps relax tissue and should be applied for no more than 20 minutes at a time. 

 Always be cautious with heat as you can burn your skin easily.

Nasal Massage

nasal massage

You can release your own sinus by giving yourself a face massage.

You will be surprised how this natural remedy will quickly decrease the pressure you feel in your sinuses.

 A massage video made by Rachel Richard is a great example of how to give yourself a nasal massage. Give it a try, why not?

Hot bath steam

hot steam from a shower head

Steam from a warm bath can help as a natural remedy for congestion or runny nose. 

The use of water can help a stuffy nose, a warm shower, a hot shower, and simple hot steam from a pot of water also uses water vapor to help sinus passages 

Steam is used to help with sinus problems in general by decreasing sinus pain, it can thin mucus, and help with nasal blockages. 

Home remedies for sinus TIP: By adding Epson salts or essential oils to a warm bath, you will find yourself getting much-needed rest as the aroma of this type of bath will be very relaxing. 

Spicy food

hot red peppers

Eating foods that have capsaicin as their active ingredient can help clear up sinuses.

An article by UCLA states that cayenne peppers have this active compound, which helps improve congestion and air circulation. 

Other foods high in capsicum:

Tabasco peppers

Green peppers

Red chili peppers

Humidifier

humidifier

According to Medical News Today, humidifiers bring moisture into the air and help improve irritation in the throat. 

Moist air is better to be around than dry air when dealing with nasal passage problems.

A humidifier thins out mucus as well and according to healthline.com “the water vapor in the air can moisturize and calm irritated airways and ease dry eyes caused by sinusitis.”

Honey

a jar of honey dripping on a table

Yummy honey is not only delicious but a very effective in helping cold symptoms. 

According to the Mayo Clinic, studies show that honey works to decrease coughing, and needs to be only used with children who are over 1 year old (because of the risk of botulism). 

Manuka honey is one the most popular types of honey used in a home remedy like tea to help your healing process.

Tea

Honey can go hand-in-hand with tea making when it comes to using it to help with cold symptoms and help nasal congestion.

There are many types of teas that help keep your sore throat under control that will in turn help you heal. 

a pot on a stovetop with yellow tea and lemon in it

Home remedies for cold: Tea Recipe 

Ingredients:

  • 2 cups of water
  • 1 Lemon
  • 1 Tsp Turmeric powder
  • Ginger Root (cut up to about 1 tsp)
  • 2 Cracks of pepper
  • 1 Cinnamon stick
  • 1 Tsp Honey

Directions:

  1. Cut up the lemon in half. 1 part of the lemon is squeezed into 2 cups of water. The other half is cut into 2 and placed in the water whole. 
  2. Place all other ingredients in the water, except for honey.
  3. Bring to a boil then simmer for 10 minutes, then strain  
  4. After straining into a cup, add honey & enjoy

Golden root Tea (Rhodiola Herb)

This herb is originally from Asia and Europe, you can ingest it through tea or a supplement to help alleviate fatigue.

According to Healthline, studies have shown individuals receiving golden root showed a reduction in fatigue levels.

Ginseng Tea

Originating from traditional Chinese medicine, scientific studies have shown ginseng to be effective in reducing fatigue. 

The Mayo Clinic completed a study giving ginseng capsules to cancer patients which resulted in decreasing their fatigue by 20 points out of a 100-point system used.

When trying different herbs for tea or supplements, always talk to your doctor first if you’re pregnant, taking medications, or have certain health conditions.

Healthy Diet

a plate full of veggies and healthy food

Eating nutritious whole foods, eliminating processed food, and processed sugars can also help with fatigue and cold symptoms.

A great tip mentioned by the Cleveland Clinic states, to try to eat more fiber-rich foods, and pair high-protein foods with healthy carbohydrates to help your body conserve more energy.

Hydration 

a hand holding a water bottle filled with water

Fight fatigue by drinking enough water throughout the day and taking drinks like coffee in moderation.

The amount of water we consume affects the way we feel, especially when we are feeling a cold coming on.

TIP: Carrying a water bottle throughout the day is a great way to stay hydrated when you’re feeling fatigued.

For more hydration tips check out my post: 10 simple ways to improve your health & wellness while working full-time. 

Goodnights Sleep & Power naps

a women sleeping in her bed with a night mask

Getting a good night’s sleep is a natural preventative that helps you from getting a cold, but if you are already sick, sleeping poorly can affect your energy levels.

Not getting enough sleep or failing to take naps can slowly decrease your immune system.

The Sleep Foundation states you are more likely to fight fatigue, colds, and flu when you get high-quality sleep.

So go ahead, do yourself a favor, and take a power nap when you can.

Make it a priority to get a good night’s rest to help you fight fatigue, colds & the Flu this winter.

Home Remedies for Sinus Recap

  • Eucalyptus oil-infused vapor 
  • Saline Spray 
  • Sleeping (Upright)
  • Apply warm compress
  • Use a Humidifier
  • Drink Tea
  • Take a hot bath
  • Eat honey or use it in drinks
  • Give yourself a nasal massage
  • Sleep well
  • Eat Spicy foods
  • Keep Hydrated

I hope all these home remedies for the sinus will help you.

Now tell me! Have you used any of these home remedies for sinus to help control your symptoms? 

Tell me about it! Leave a comment or questions below.

References:

aromaticingredients.com

marshfieldclinic.org/

cushelle.com

Below are more great natural health tips.

Workplace Wellness Tips to Improve Your Health at Work

Simple 25 Clean living Tips for a Healthy Lifestyle

Natural Deep Cleaning Checklist & Free Printable

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natural home remedies for sinus

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