A sinus infection, or sinusitis, is an inflammation of the sinuses—air-filled cavities in the skull. It occurs when the sinuses become blocked and filled with fluid, creating an environment for bacteria, viruses, or fungi to grow. Common causes include viral infections like the common cold, bacterial infections, allergies, or structural issues such as a deviated septum. Symptoms of sinusitis include nasal congestion, making it difficult to breathe through the nose, and facial pain or pressure, particularly around the forehead, eyes, and cheeks.
People may also experience thick, discoloured mucus, often yellow or green, headaches that worsen when bending forward, a reduced sense of smell and taste due to blocked nasal passages, and a persistent cough that is often worse at night. Fatigue is another common symptom, as the body's immune response to the infection can cause general tiredness. Sinusitis can be acute, lasting up to four weeks, or chronic, persisting for 12 weeks or longer. For sinus infections, several home remedies can help alleviate symptoms and promote healing. Here are some effective remedies, according to Dr Nitish Joshi, ENT Specialist,
Steam inhalation
How to use: Boil water and pour it into a bowl. Drape a towel over your head and lean over the bowl, inhaling the steam for about 10–15 minutes. Adding a few drops of eucalyptus or peppermint oil can enhance the effects.
Benefit: Steam helps loosen mucus, clearing nasal passages, and relieving sinus pressure.
Saline nasal spray or rinse
How to use: Use a saline spray or a Neti pot with a saline solution (mix 1 teaspoon of salt and a pinch of baking soda in 2 cups of warm distilled water) to rinse your nasal passages.
Benefit: It helps to flush out allergens, irritants, and mucus, reducing sinus congestion.
Warm compress
How to use: Soak a clean cloth in warm water, wring it out, and place it over your sinuses (across your nose, cheeks, and forehead) for about 10 minutes.
Benefit: A warm compress can help reduce sinus pressure and pain by improving circulation in the area.
Stay hydrated
How to use: Drink plenty of water, herbal teas, or broths throughout the day.
Benefit: Staying hydrated thins the mucus, making it easier to expel and reducing congestion.
Apple cider vinegar
How to use: Mix 1-2 tablespoons of apple cider vinegar in a glass of warm water and drink it twice a day. You can also add honey for taste.
Benefit: Apple cider vinegar has antibacterial properties and helps thin mucus, making it easier to clear out of the sinuses.
Also see: Plant-based diet: 7 vegetarian diet tips to maintain total health and fitness
Ginger and turmeric tea
How to use: Boil a few slices of fresh ginger and 1/2 teaspoon of turmeric powder in water. Strain it and drink it warm.
Benefit: Ginger and turmeric have anti-inflammatory and antioxidant properties that help reduce sinus inflammation and fight infection.
Spicy foods
How to use: Include spicy foods like chilli peppers, horseradish, or wasabi in your diet.
Benefit: Spicy foods can help clear nasal passages and reduce congestion by thinning mucus.
Elevate your head while sleeping
How to use: Prop up your head with an extra pillow while sleeping.
Benefit: Elevating your head helps drain mucus and reduces sinus pressure during sleep.
Rest
How to use: Ensure you get plenty of rest to help your body fight off the infection.
Benefit: Rest supports your immune system, allowing it to work more effectively against the infection.
If symptoms persist or worsen, it's important to consult a doctor.
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