4 Natural Remedies to Ease Sinus Congestion

’Tis the season of congestion and sinuses! But sinus congestion relief doesn’t have to be difficult or expensive. Fret not. I have some holistic remedies to supplement any Western treatment/medication you might be trying. I often opt for a holistic remedy to avoid popping a pill, but I always suggest my clients do what feels right for their bodies. 

4 Natural Remedies for Sinus Congestion Relief

1. Black Pepper and Ginger

   Black pepper is a natural decongestant, and ginger has a drying effect. Together, they can help relieve nasal congestion. If you’re nursing a cold and the congestion is getting the better of you, add pepper and ginger (preferably fresh) to warm and soupy food items such as oatmeal, rice dishes, or curries cooked to a soupy consistency, and, well,… soups.

   You can even add black pepper and grated ginger to plain, warm water multiple times daily. If you add sweetener, I recommend using maple or date syrup if the drink is hot. Honey is a great sweetener only when the drink is at room temperature because honey becomes more toxic with heat.

2. Eucalyptus Oil

   Eucalyptus essential oil is a strong decongestant known to open breathing pathways. Check the bottle label to make sure it’s a pure essential oil, preferably USDA organic, and doesn’t have any additives. When inhaled in one of the two ways suggested below, eucalyptus can help loosen mucus.

   
   
   A. Steam

   Taking steam is inhaling pure steam through your nostrils to target the sinuses. If you’ve never taken steam from a vessel before, consider investing in one sold in pharmacies. Alternatively, you can do it yourself at home: take a pot of hot water, lean your face over it, and put a towel over your head to create a small, insulated environment to breathe in the steam.
   

   It sounds crazy, but I grew up doing this, and it’s completely safe. Keep taking deep inhalations and exhalations until you break into a sweat. Exercise common sense and take precautions if this is your first time.

   To elevate your steam game, add two to three drops of eucalyptus oil. It really clears the nasal passages, and you’ll feel the difference compared to plain steam. If you’re using a steam vessel sold at a pharmacy, check if they also sell steam pods prefilled with eucalyptus oil.

   B. Inhale Through a Napkin 

   Put two to three drops of eucalyptus essential oil on a napkin and breathe in intermittently. When you feel the scent fading, add the drops again.

   For some optional after-steam care, especially for people with dry skin, I recommend coating the inside of the nose with oil (e.g., olive, almond, or sesame oil) after they have completed the steam inhalation.

   You can use your little finger or a cotton bud.

3. Nasal Irrigation For Sinus Congestion

   

   I would recommend this practice as a regular weekly routine, not just when you feel congested. Neti pots (the equipment used to irrigate nasal passes) are very affordable. Other than that, you only need water and salt.

   If you’ve never done nasal irrigation or neti, watch a few YouTube videos. I remember the process seemed daunting at first, but once I tried it, I was amazed at how much mucus instantly came out and how much relief I felt.

   It will be hard to irrigate your nose if it’s completely blocked. In that scenario, I would recommend taking some steam, as suggested above, to loosen the mucus a little.

4. Hydrate, Hydrate, Hydrate

   We don’t realize it, but when nursing an illness, we often forget to hydrate. Remember to take in plenty of fluids via hot soups, hot teas, or even room-temperature water, all of which will help thin the mucus. 

   Even if you’re taking primarily Western medication, you’ll notice that hydration strongly supports sinus congestion relief. Remember, though, no ice in the water. Some studies have suggested that iced water thickens the mucus, worsening sinuses.

   Remember, the remedies suggested in this article are informed by Ayurveda and are not a substitute for treatment from a medical practitioner.