Most of the time, sinuses are out of sight, out of mind. But when they’re inflamed, they can cause swelling, congestion, headache, facial pain, cough, toothache, and more. If you’re prone to sinus problems or are fighting a cold or allergies that could result in sinus blockage, there are simple steps you can take to keep things flowing.

What Is Sinusitis?

Sinusitis is an overgrowth of bacteria, infection, and an inflammatory response, in the sinus cavities.

What Causes Sinusitis?

The paranasal sinuses—four pairs of connected cavities in the bones around the nose—produce mucus that keeps the inside of the nose moisturized and helps keep out pollutants, micro-organisms, and dust. When sinus passages are blocked, though, they can’t drain, which leads to the condition.

How Long Does It Take to Go Away?

Most cases of acute sinusitis last less than a month, and clear up on their own.

Should I See A Doctor For Sinus Problems?

If you have a chronic or recurring case of sinusitis, or if your symptoms are severe and continue for more than a week, see a healthcare practitioner.

How to Prevent Sinusitis

The key to avoiding sinusitis is to keep nasal passages from clogging. Try some of these preventive measures.

• Neti Pot

  The Harvard Women’s Health Watch calls nasal irrigation “one of the simplest, cheapest, and most effective ways to prevent and treat sinus problems.” Irrigate your sinuses once or twice a day with saline nasal spray—if using a neti pot mix up a solution of two cups of water, a half teaspoon of baking soda, and a half teaspoon of non-iodized salt.

  Use Neti Pots Safely

  Organisms that are sometimes found in small amounts in tap water are safe for drinking because they are killed in stomach acid. But inhaled, bacteria, protozoa, and/or amoebas may stay alive in nasal passages and can cause serious infections and, in rare cases, even death.

  If you are cleansing or moisturizing your nasal passages with a neti pot, spray bottle, or other device, it’s critical to follow guidelines from the Centers for Disease Control. Follow any manufacturer’s instructions, wash, dry, and air the device between uses, and use only safe water.

  Water Safe for Neti Pots

  • Distilled or sterile water that you’ve bought in a store.
  • Water that’s been boiled for three to five minutes and then cooled until it’s lukewarm.
  • Water that’s been processed with a filter designed to trap infectious organisms.

• Household Hygiene

  When possible, keep the thermostat turned down. Heat will dry out your nostrils, meaning mucus won’t clear as easily. If you can, put on a sweater rather than turning up the heat. Make your house an irritant-free zone by banishing cigarette smoke, harsh cleaning products, hairspray, and anything else that produces strong fumes. Ventilate your house well to clear out stale air.

• Personal Hygiene

  Drink plenty of water—at least a quart a day. Inhale steam in the shower to keep your nostrils moist. Humidify your bedroom, making sure the humidifier is regularly cleaned. Sleep with an extra pillow to elevate your head and promote sinus drainage. Be gentle with your nose: Blow one nostril at a time. Use decongestants sparingly.

• Diet

  Sinus problems are caused by inflammation, so eating an anti-inflammatory diet can keep them at bay. Avoid processed sugar, gluten, foods high in saturated fat, refined carbohydrates, and excess omega-6 fatty acids from processed foods. Instead, focus on foods that contain antioxidants or omega 3s. That includes oily fish, tart cherries, avocados, green vegetables, beans, citrus, berries, and other fruit, green tea, and spices including turmeric, ginger, basil, and cayenne pepper.

• Oregano Oil

  Oregano oil has been shown to rival antibiotics for treating or preventing various infections, without harmful side effects. It potentially can fight off allergies, sinus pain, arthritis, colds and flu, earaches, and fatigue. It’s also been shown to prevent overgrowth of yeast that can lead to thrush, yeast infections, and other digestive problems.

Natural Treatments for Sinusitis

• Steam and/or Warm Compress

  You can alleviate discomfort with nasal irrigation, by inhaling steam, and by applying a warm compress to your face.

• Self-Massage

  The UCLA Center for East-West Medicine recommends acupressure as a way to improve symptoms stemming from seasonal allergies and sinusitis.

  • With fingers or thumbs, apply gentle pressure for two to three minutes on the B2 acupressure points—you’ll find them in the indentation of your upper eye sockets, where the bridge of the nose meets the ridge of the eyebrows.
  • To open up the sinuses in your cheeks, put pressure on the LI20 and St3 points. They are located beside your nostrils, just below your cheekbones.

The Sinus Microbiome

The future of sinus care may include probiotics. A 2017 study of topical probiotic interventions recommends research to determine whether probiotics applied directly to the sinuses via nasal spray and mouthwash could serve as a treatment for chronic rhinosinusitis. The idea would be to create a healthy balance in the nasal cavity microbiome.

The study author wrote: “If successful, probiotics could provide a highly valued, inexpensive, and safe treatment of airway disease, and is likely to have the added benefit of reducing antibiotic prescriptions and thus contribute to tackling the rising incidence of antibiotic resistance.”

It’s hard keeping a family healthy and running while also making sure you’re well enough to fulfill all your responsibilities. That’s where Xlear comes in. Xlear Nasal Spray cleans and moisturizes the nose and sinuses so that you and your family can breathe better and be better.

Our friends at North American Herb & Spice have some valuable tips for preventing and treating colds this season.

Eat foods rich in Vitamin C.

Try bell peppers, oranges, or kiwifruit, or supplement with Vitamin C.

If you feel a cold starting, take zinc.

If you feel cold symptoms coming on, take zinc. If you use zinc within 24 hours of getting a cold, you can reduce how many days you're sick.

Drink less alcohol, and more tea.

Reduce the amount of alcohol you drink. Sip hot tea, preferably with honey and lemon!

Use food as a medicine.

Chicken soup clears mucus, and keeps you hydrated. Plus, it's delicious!

Try oil of oregano.

Can't breathe? Put a few drops into a bowl of hot water. Inhale the steam. Voila! Clear sinuses!

Get enough sleep!

Your body needs all the help it can get!

Homeopathy expert Joette Calabrese, HMC, CCH, RSHom(Na) says when choosing a homeopathic medicine to counter a cold symptom or cough, look for the most outstanding features of the cold to match the most outstanding feature of the medicine. She recommends these essential single medicines:

Antimonium tartaricum – Antimonium relieves a wet cough with thick phlegm and difficult expectoration.*

Kali iodatum – Kali iodatum relieves burning nasal discharge, especially if there is a feeling of constriction at the base of the nose.*

Natrum muriaticum – Nat mur relieves a runny nose alternating with periods of dryness and stinging of the nasal cavity.*

Pulsatilla – Pulsatilla relieves non-irritating yellowish nasal discharge with dry nose at night, becoming runny during the day, and loss of smell and taste.*

Spongia tosta – Spongia tosta relieves a croupy, barking cough, especially after a chill or cold weather.*

Not sure which homeopathic medicine is right for you? Download the Boiron Medicine Finder App today! Available for both iOS and Android, this free, easy-to-use app will help you find the best medicine to relieve common health symptoms including colds and coughs in just three clicks! Visit boironusa.com/bmf.

*These “Uses” have not been evaluated by the Food and Drug Administration.

Keep your family healthy all winter long with Boiron’s line of Chestal cough and cold syrups.  Chestal Honey helps relieve all types of common coughs while Chestal Cold and Cough addresses nasal and chest congestion, fitful cough, sneezing, minor sore throat, and runny or stuffy nose.* Chestal’s multi-symptom formulas, also available for children, have no known drug interactions. For more information, visit chestal.com.

*These “Uses” have not been evaluated by the Food and Drug Administration.

Oscillococcinum helps relieve flu-like symptoms such as body aches, headache, fever, chills, and fatigue.* Clinical studies show Oscillo reduces the severity and duration of flu-like symptoms when taken at the onset. Its sweet-tasting, kid-friendly pellets dissolve quickly under the tongue. No water, chewing, or swallowing is required. Recommended for everyone age 2 and up, it does not cause drowsiness or drug interactions.

Visit Oscillo.com for more information.

*These “Uses” have not been evaluated by the Food and Drug Administration.

Anyone who has had an herb garden can attest to the power of the oregano plant: A few pinched leaves from this aromatic perennial can add potent flavor to all kinds of dishes and prove a nice addition to pizzas or tomato sauces or any-thing in need of Mediterranean-style flair.

Origanum has been revered for thousands of years. Ancient Greeks used it for wounds, headaches, and venomous bites.

But that’s just the beginning. The oil from oregano (which is also pungent) is highly regarded outside of the kitchen for its ability to boost immunity during cold and flu season. And now this: There is some evidence—albeit preliminary—that oregano oil can help relieve skin conditions like acne, athlete’s foot, cold sores, and dandruff.

In fact, the antibacterial and antifungal properties of this Italian-food favorite may one day make it a must-have medicinal. Until then? Here’s the latest on oil of oregano, and a few reasons why it’s earned its place in the beauty aisle.

The Science Behind Oregano Oil

Oregano contains numerous phenolic and other chemical compounds (including carvacrol and rosmarinic, oleanolic, and ursolic acids) that have beneficial biological effects. One in-vitro (test tube) study, as well as an in-vivo study on mice, demonstrated these compounds have antimicrobial properties and are effective against Candida albicans, a type of yeast that is a common cause of fungal infections.

You can use oil of oregano for certain dermatological conditions. Dilute a few drops of the oil with a tablespoon of olive, coconut, or grapeseed oil, and massage it into your skin at the site of inflammation or irritation.

Oregano oil can also be mixed and applied with chamomile, eucalyptus, tea tree, or spearmint oil. Do not apply the oil to sensitive areas or open wounds, and consult a healthcare practitioner before using the herb for any therapeutic reason if you’re pregnant or breastfeeding.

Oil of Oregano for Cold and Flu

Although its name is derived from a Greek word that means “joy of the mountains,” most of us think “joy of the pizza” when it comes to oregano. Its wild cousin, Origanum, has been revered for thousands of years. Ancient Greeks used it for wounds, headaches, and venomous bites. It preserved food during the Middle Ages, and to seventeenth-century Brits, it was the go-to remedy for head colds.

Oil of Oregano v Infection

In the twenty-first century, research has discovered oil of oregano’s antibacterial, antioxidant, antifungal, and antiviral benefits. Its essential oils have demonstrated antimicrobial properties that may help prevent or treat antibiotic-resistant infections. Research from the UK has found that Himalayan oregano fights MRSA, the contagious staph infection that’s considered a superbug because it is hard to treat.

One of oregano’s chemical components is carvacrol, a compound that appears to fight infection as effectively as traditional antibiotics. Other components of oregano also have antibiotic properties, and carvacrol is found in other oils such as thyme. 

Symptom Relief

Used in a steam inhalation, oil of oregano can help relieve coughs and other upper respiratory cold and flu symptoms. Add a few drops to hot water and then breathe in the steam to help clear the sinuses and bronchial passages. If you’re allergic to basil, mint, hyssop, marjoram, or sage, avoid this oil. Pregnant women should also avoid it, since it has traditionally been used to help expel the placenta following birth.

To relieve a sore throat related to colds, coughs, or flu, make a throat spray with a few drops of oregano oil in a half cup of distilled water in a spray bottle, or use as a gargle. An integrative healthcare provider can offer advice for your symptoms.