Affinity Health, a leading provider of high-quality health coverage, explores five tried-and-true methods for clearing a stuffy nose and breathing easier this winter.
“According to Johns Hopkins Medicine, winter is a season often associated with a higher incidence of respiratory illnesses that can cause nasal congestion,” says Murray Hewlett, CEO of Affinity Health.
“A stuffy nose can make breathing difficult, disturb sleep, and leave you miserable.”
What Causes a Stuffy Nose in Winter?
Several factors contribute to stuffy noses during the colder months:
Colds and Flu
Winter is peak season for colds and flu, which are viral infections that can cause nasal congestion. The body’s immune response to these infections results in inflammation and swelling of the nasal passages, leading to a stuffy nose.
Dry Indoor Air
Heating systems cause the air inside houses and buildings to be drier throughout the winter. Dry air can irritate the nasal passages, causing them to become dry, swollen, and congested. Dry indoor air can also dehydrate the mucous membranes in the nose, making it harder for them to trap and expel dust, bacteria, and other particles effectively.
Allergies
Winter often means more time indoors, with more concentrated allergens like dust mites, pet dander, and mould. These allergens can trigger allergic reactions, including nasal congestion. Although less common in winter, some individuals might still react to outdoor allergens like evergreen pollens.
Sinusitis
Sinusitis can be more common in winter. This condition causes swelling in the sinus cavities, which can lead to a stuffy nose. For individuals with chronic sinusitis, which lasts more than 12 weeks despite treatment, ongoing inflammation can cause persistent nasal congestion, facial pain, and pressure.
Changes in Temperature
Breathing in cold air can irritate the nasal passages and cause them to swell. This response is the body’s attempt to warm and humidify the air before it enters the lungs. Frequent moving between cold outdoor air and warm indoor environments can also cause the blood vessels in the nose to expand and contract, leading to congestion.
Vasomotor Rhinitis
This condition is caused by changes in temperature, humidity, or exposure to irritants like smoke and strong odours, leading to nasal congestion. It is unrelated to infections or allergies but can be exacerbated by the winter environment.
5 Tips for Preventing and Managing a Stuffy Nose in Winter
- Steam Inhalation
Steam inhalation is a simple yet efficient method for relieving nasal congestion. The warm, moist air loosens mucus and reduces irritation in the nasal passages.
How to do it:
Bring a pot of water to a boil and remove it from the heat.
Place your face over the pot (maintain a safe distance to avoid burns) and cover your head with a towel to trap the steam.
Breathe in the steam through your nose for 10-15 minutes.
If necessary, repeat this process several times a day.
Adding a few drops of eucalyptus or peppermint oil to the water can enhance the steam’s decongestant effects.
- Nasal Irrigation
Nasal irrigation, known as saline rinse, is flushing a saline solution through the nasal passages. This approach helps eliminate mucus, allergies, and irritants from the nose, giving rapid relief from congestion.
How to do it:
Mix 1/4 to 1/2 teaspoon of non-iodized salt and a pinch of baking soda in a cup of distilled or previously boiled water.
Fill the device with the saline solution.
Tilt your head sideways over a sink, insert the spout into the upper nostril, and gently pour or squeeze the solution into your nose.
Allow it to drain out of the other nostril.
After flushing one side, repeat the process on the other nostril.
Safety Tips: Avoid infections by using distilled, sterile, or previously boiled water. Wash the neti pot or squeeze bottle thoroughly after each use.
- Stay Hydrated
Drinking plenty of fluids is essential for keeping the mucus in your nasal passages thin and easy to expel. Hydration helps prevent the mucus from becoming thick and sticky, worsening congestion. You should make it a habit to sip on water throughout the day.
Warm beverages like herbal tea can be particularly soothing (but limit caffeine intake, as it can dehydrate you). Include foods high in water content in your diet. These include cucumbers, tomatoes, watermelon, strawberries, cantaloupe, oranges, grapefruit, celery, lettuce, zucchini, and bell peppers.
- Use Decongestants and Nasal Sprays
Over-the-counter (OTC) decongestants and nasal sprays can quickly relieve a stuffy nose. They shrink the blood vessels in your nasal passages, reducing swelling and congestion.
Types of Decongestants:
Oral Decongestants: Medications like pseudoephedrine (Sudafed) can help reduce nasal congestion. However, they may cause side effects like increased heart rate or insomnia.
Nasal Sprays: Nasal sprays like oxymetazoline (Afrin) can provide fast relief. However, to avoid rebound congestion, they should be used for up to three days.
- Elevate Your Head While Sleeping
Nasal congestion often worsens at night, making it difficult to sleep. Elevating your head while sleeping helps to remove mucus from your nasal passages, making breathing easier.
How to Elevate Your Head: Provide your head with an extra pillow to keep your nasal passages open. Consider using a wedge pillow specifically designed to keep your head elevated. Placing a humidifier in your bedroom can add moisture, preventing your nasal passages from drying out while sleeping.
Conclusion
A stuffy nose can be a nuisance, especially during winter. However, with these five effective methods – steam inhalation, nasal irrigation, staying hydrated, decongestants and nasal sprays, and elevating your head while sleeping – you can find relief and breathe easier. Remember to choose the best methods for you and speak to your healthcare professional if your symptoms persist or worsen.