Isn’t nasal congestion great? No, no it isn’t. In fact, there is nothing you crave more while congested than the ability to breathe in and out without any obstruction. You blow your nose continuously, and yet you still produce more mucus. It’s as if you’ll never run out! 

According to health experts, the average adult experiences two to three colds per year, with each one lasting about a week. Stuffiness is also common during allergy season, especially for those who have more severe allergies. Unfortunately, there is no cure for the common cold, but there are a handful of natural remedies that can promote decongestion. 

In this article, we will cover some great ways to un-stuff your nose. They may not work for everyone, though, so just keep that in mind. Additionally, over-the-counter (OTC) decongestant medications have a similar effect, in that they do not benefit everyone. Some medications can actually increase blood pressure and blood sugar levels. They may also increase the risk of seizure, affect certain heart conditions, and aggravate glaucoma. Additionally, the FDA recently announced that decongestant meds that contain phenylephrine are not effective. That’s why you may want to experiment with one of the following remedies before resorting to OTC decongestants. 

Stay Hydrated

One of the best ways to battle congestion is to stay well hydrated. Increasing your water intake helps to keep mucus thin, making it less likely to clog up your nasal passages. Just make sure that you stick to water or low-calorie drinks, such as herbal tea or seltzer water. Remember that hot drinks can also soothe a sore throat, which commonly accompanies a stuffy nose. Avoid milk, soda, coffee, energy drinks, and alcohol while stuffed up because they can increase mucus buildup. Freshly squeezed fruit juice or smoothies can also aid your hydration efforts. Lastly, lemon water does not hydrate you better than regular water, but if it helps you drink more water then drink it.

Use A Humidifier Or Vaporizer

Humidifiers and vaporizers add moisture to the air in the space where you put them. Health experts note that these devices can be especially beneficial to have in your room while you sleep, especially in colder months when the air is usually drier. A humidifier releases a fine mist into the air, whereas a vaporizer boils water to release steam into the air. When you use a humidifier, aim to use filtered or distilled water and clean the device weekly to avoid buildup. A diffuser can also be beneficial because you can use essential oils that help promote decongestion. Tea tree oil, peppermint essential oil, and eucalyptus essential oil can all help clear your sinuses.

Nasal Irrigation

This is exactly what it sounds like: irrigating your nasal passages. You use a saline solution with a neti pot or nasal irrigation device. A lot of people enjoy this method because it is highly effective at getting rid of mucus buildup. Nasal irrigation works to thin mucus and decrease inflammation, in addition to washing away irritants and allergens in the nostrils. There are a few steps to keep in mind when using these devices, such as:

• Do not use tap water because it can contain microorganisms that can increase the risk of sinus infection. Use distilled or previously boiled water in place of tap water.
• Make sure to follow the instructions carefully in order to avoid incorrect usage. Wash your hands before using it as well. 
• If you develop a fever, headache, or vomiting after using a nasal irrigation device, stop right away and speak to your healthcare professional. These symptoms may indicate infection. 

Steam Inhalation

How does this differ from using a humidifier or vaporizer? Well, inhaling steam from heated water can help moisten the nasal passages and offer short-term relief from congestion. The easiest way to do steam inhalation is by standing in a very hot shower or sitting in a warm bath. You can also pour boiling water into a bowl, hover your face about six inches over the water, and drape a towel over your head and the bowl. This will create a mini steam room for your face and may help clear out your sinuses. Make sure the water is not too hot because you don’t want the steam to burn your face. 

If you want to help promote clearer, easier breathing and expel excess mucus, the following Dherbs herbal supplements may be of interest to you:

• Mucus Formula: An herbal supplement that helps soften and dissolve hardened mucus. It also works to nourish, cleanse, and maintain healthy function of the respiratory and circulatory systems. 
• Sinus Formula: An herbal supplement that is intended to soothe and cleanse the sinuses. It may assist with cleansing irritants and excess mucus from nasal passages, which aids with healthier, normal breathing.

Vincent Stevens

Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.