Don’t Miss This: Doctor Reveals What Actually Helps When You Have Stuffy Nose

As winter approaches, so does the peak season for viruses, with the added concern of COVID-19, the flu, RSV, and over 150 common cold viruses all vying to infiltrate our respiratory systems.

So, what can be done to find relief from nasal congestion? The key lies in maintaining adequate nasal cavity moisture to alleviate that annoying stuffiness.

Achieving this can be as simple as using a room dehumidifier, practicing steam inhalations with plain boiling water or eucalyptus leaves, or opting for nasal irrigations with saline solution or diluted saline.

Nasal douching is a time-tested method that undoubtedly reduces nasal irritation and congestion. Research even suggests that this practice may shorten the duration of the virus and its transmissibility, possibly by reducing the population of pathogens in the nasal cavity.

When performing nasal washes, always opt for sterile water or saline, avoiding tap water, which may contain trace amounts of microorganisms like bacteria and protozoa.

According to Dr. Fadel Hind, an infectious disease physician at the Mayo Clinic, a solution to combat congestion is to maintain a humidifier in your room throughout the winter, maintaining humidity levels at 40-60%.

Her research indicates that such humidity levels can reduce the transmission of respiratory viruses and provide protection when exposed to them, effectively preventing infection.

“At that humidity, you tend to find lower numbers of viruses on surfaces and in the air. And the virus that is present is less viable,” she explains.

Menthol, a compound found in peppermint and other mint plants, can offer the sensation of easier breathing. You can apply a store-bought menthol ointment like Vicks VapoRub under your nose or on your neck and throat for symptom relief. Some individuals also employ fresh or dried herbs in traditional steam treatments to alleviate congestion.

This can be done by steeping herbs such as eucalyptus or thyme in boiling water for 5 to 10 minutes, then covering your head with a towel and inhaling the steam (while taking care of the hot water). Alternatively, you can hang dried leaves in a steamy shower to gain similar benefits.

Several studies have shown that vapor rubs containing menthol, eucalyptus, and camphor, when applied to the neck and chest, significantly improved sleep in both children and adults with cold symptoms. However, experts caution that it can be irritating to some individuals.

In the end, finding the right remedy for cold and flu symptoms may involve a bit of trial and error, but as Dr. Aviva Romm, a physician who specializes in integrative medicine, suggests the comfort it brings is well worth the effort.

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