Isn’t nasal congestion great? No, no it isn’t. In fact, there is nothing you crave more while congested than the ability to breathe in and out without any obstruction. You blow your nose continuously, and yet you still produce more mucus. It’s as if you’ll never run out! 

According to health experts, the average adult experiences two to three colds per year, with each one lasting about a week. Stuffiness is also common during allergy season, especially for those who have more severe allergies. Unfortunately, there is no cure for the common cold, but there are a handful of natural remedies that can promote decongestion. 

In this article, we will cover some great ways to un-stuff your nose. They may not work for everyone, though, so just keep that in mind. Additionally, over-the-counter (OTC) decongestant medications have a similar effect, in that they do not benefit everyone. Some medications can actually increase blood pressure and blood sugar levels. They may also increase the risk of seizure, affect certain heart conditions, and aggravate glaucoma. Additionally, the FDA recently announced that decongestant meds that contain phenylephrine are not effective. That’s why you may want to experiment with one of the following remedies before resorting to OTC decongestants. 

Stay Hydrated

One of the best ways to battle congestion is to stay well hydrated. Increasing your water intake helps to keep mucus thin, making it less likely to clog up your nasal passages. Just make sure that you stick to water or low-calorie drinks, such as herbal tea or seltzer water. Remember that hot drinks can also soothe a sore throat, which commonly accompanies a stuffy nose. Avoid milk, soda, coffee, energy drinks, and alcohol while stuffed up because they can increase mucus buildup. Freshly squeezed fruit juice or smoothies can also aid your hydration efforts. Lastly, lemon water does not hydrate you better than regular water, but if it helps you drink more water then drink it.

Use A Humidifier Or Vaporizer

Humidifiers and vaporizers add moisture to the air in the space where you put them. Health experts note that these devices can be especially beneficial to have in your room while you sleep, especially in colder months when the air is usually drier. A humidifier releases a fine mist into the air, whereas a vaporizer boils water to release steam into the air. When you use a humidifier, aim to use filtered or distilled water and clean the device weekly to avoid buildup. A diffuser can also be beneficial because you can use essential oils that help promote decongestion. Tea tree oil, peppermint essential oil, and eucalyptus essential oil can all help clear your sinuses.

Nasal Irrigation

This is exactly what it sounds like: irrigating your nasal passages. You use a saline solution with a neti pot or nasal irrigation device. A lot of people enjoy this method because it is highly effective at getting rid of mucus buildup. Nasal irrigation works to thin mucus and decrease inflammation, in addition to washing away irritants and allergens in the nostrils. There are a few steps to keep in mind when using these devices, such as:

• Do not use tap water because it can contain microorganisms that can increase the risk of sinus infection. Use distilled or previously boiled water in place of tap water.
• Make sure to follow the instructions carefully in order to avoid incorrect usage. Wash your hands before using it as well. 
• If you develop a fever, headache, or vomiting after using a nasal irrigation device, stop right away and speak to your healthcare professional. These symptoms may indicate infection. 

Steam Inhalation

How does this differ from using a humidifier or vaporizer? Well, inhaling steam from heated water can help moisten the nasal passages and offer short-term relief from congestion. The easiest way to do steam inhalation is by standing in a very hot shower or sitting in a warm bath. You can also pour boiling water into a bowl, hover your face about six inches over the water, and drape a towel over your head and the bowl. This will create a mini steam room for your face and may help clear out your sinuses. Make sure the water is not too hot because you don’t want the steam to burn your face. 

If you want to help promote clearer, easier breathing and expel excess mucus, the following Dherbs herbal supplements may be of interest to you:

• Mucus Formula: An herbal supplement that helps soften and dissolve hardened mucus. It also works to nourish, cleanse, and maintain healthy function of the respiratory and circulatory systems. 
• Sinus Formula: An herbal supplement that is intended to soothe and cleanse the sinuses. It may assist with cleansing irritants and excess mucus from nasal passages, which aids with healthier, normal breathing.

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Everyone knows when they are about to come down with a sore throat or cold. Be it the tickle in back of your throat or slight irritation in your nose, you just know. Once you start coughing or have difficulty breathing, perhaps you grab the decongestant and lather it all over your throat and chest. Some people put it under their feet and some want to really inhale the menthol, so they rub some under their nostrils. 

If you are congested and want to breathe easier, you may look to essential oils instead of a classic vapor rub. Some essential oils, including eucalyptus and peppermint essential oils, show particular promise, while others are not as effective at relieving sinus congestion. Other research indicates that essential oils may improve symptoms related to congestion. For example, some may help reduce inflammation, fight bacteria, and relieve pain. 

A Quick Note About Essential Oil Dilution

The key to using essential oils safely is proper dilution. For adults, a 5% dilution is generally safe. That means that 30 drops of essential oils per one ounce of carrier oil, or 15 drops essential oils per 10 milliliters (ml) of carrier oil. For pregnant or breastfeeding women, a 1% dilution is best. Six drops of essential oils per ounce of carrier oil, or three drops essential oils per 10 ml of carrier oil. You can use the same pregnant or breastfeeding dilution ratio for children. 

For this recipe, you will use a half-cup of olive oil, 1/8 cup of beeswax pastilles, and 150 drops of essential oils. You can choose the amount of drops you wish to use from the following list of essential oils that help promote decongestion. 

Peppermint Essential Oil

A lot of people find that peppermint oil has a cooling effect and may improve symptoms of sinusitis. Because it contains menthol, peppermint essential oil may open the airways by affecting mucus receptors in the nose. According to lab studies, peppermint oil may fight bacteria, a primary trigger of sinus congestion. You can try to add peppermint essential oil to a warm bath to help reduce stuffiness.

Tea Tree Oil

Tea tree oil contains alpha-sabine, a compound that exhibits anti-viral, antibacterial, and antifungal activity. Researchers believe that tea tree oil helps relieve sinus congestion by fighting bacteria and viruses in the airways. It’s also possible that tea tree oil reduces inflammation, which may bring down swelling in the sinuses. By reducing swelling you can relieve symptoms of congestion, such as runny or stuffy nose. 

Eucalyptus Essential Oil

Eucalyptus essential oil is a common ingredient in chest rubs and other over-the-counter decongestants. It shows promise as an alternative remedy for sinusitis and congestion. Similar to peppermint essential oil, you can add eucalyptus essential oil to a warm bath to promote decongestion. Eucalyptus oil contains ceneole, which was proven to be safe and effective for sinus issues in several small studies. It helped to improve symptoms of sinusitis, including nasal obstruction, headaches, and runny nose. 

Essential Oil Chest Rub Decongestant

Ingredients:

• 1/2 cup extra virgin olive oil
• 1/8 beeswax pastilles
• 150 drops essential oils of choice

Instructions:

• In the top of a double boiler over medium-low heat, melt the olive oil and beeswax together. Stir frequently to melt evenly. 
• When the two ingredients are fully melted, remove from the heat and allow it to cool for a few minutes. You can put it back over the heat and add more oil if the mixture is too hard, or add more beeswax if it is too soft. 
• Add the 150 drops of essential oils (your selection) and mix well to combine. Immediately pour the mixture into a four-ounce mason jar. Cover and let cool at room temperature. 
• Apply to the chest and/or the neck area during a cold to help reduce coughing and promote better breathing. 

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Let us introduce you to one of our finest fall elixirs: our zesty homemade carrot orange juice. Each sip is filled with the sun-kissed, sweetly tart oranges, sweet and crunchy carrots, crisp apples, and a zing of ginger root. This is not just a flavorful juice; rather, it is a helpful beverage that may help boost immune function and promote decongestion.

Carrots contain a lot of beta-carotene, which the body converts into vitamin A—an essential nutrient for immune function. Some refer to oranges as the citrus champions, and for good reason! They contain a lot of vitamin C, which gives your immune system a helping hand. The apple adds a touch of sweetness, while the ginger kicks it up a notch with its spicy warmth. Ginger is known for its anti-inflammatory and antioxidant properties.

Now, let’s talk about congestion, which is why you are all here. It is exhausting to be congested. You blow and blow, and yet you can never seem to clear your sinuses. This juice is like a warm hug for your sinuses. The vitamin C from the oranges works to thin mucus, while ginger acts as a natural decongestant, helping to open up those airways to help you breathe more easily. Plus, this juice aids your hydration efforts, which is integral to help get over congestion or sinus colds.

Sip on this vibrant concoction and allow the flavors to dance on your taste buds while your sinuses get the relief they crave. Who knew that a glass of juice could be both a delicious treat and a powerful decongestant? Cheers to health, people!

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The nose is susceptible to dryness in both summer and winter weather. Both seasons, although they are literally hot and cold, can have severe dry weather, which is not kind on your nose. The lack of humidity, which is more common in dry, desert areas in summer, can dehydrate the mucous membranes in the nostrils. Indoor, air-conditioned spaces can also cause dryness.

Ever notice that you feel congested after being in dry heat and then transitioning to a cold indoor space? Dry air can make you feel like you have nose crustiness, or even dry boogers. Mucus plays an integral role in the body, protecting it from viruses and bacteria. Mucus is sticky, which helps to trap foreign particles, which the body then removes. Additionally, mucus contains antibacterial properties that help fight infection. 

Beyond dry weather, vaping, smoking, and certain medications may cause nasal dryness. As if there weren’t enough reasons to quit smoking! Now, we’ll explain a variety of remedies that may help prevent your nose from drying out. 

Don’t Forget To Hydrate

Drinking water throughout the day can help you avoid dehydration, which is especially important in the summer heat. Keep a reusable water bottle on hand and don’t forget to keep filling it up. In addition to hydrating your organs and systems, water also helps to keep the nostrils moist. Aim to drink half your body weight in ounces of water each day to optimally hydrate. If you weigh 180 pounds and divide that by two to get 90, aim to drink 90 ounces of water per day. 

Take A Hot Shower Or Bath

A steamy hot shower or bath in the middle of summer may not sound like the most appetizing activity, but it may help relieve nasal dryness. The steam may temporarily relieve a dry or itchy nose. You can even use homemade shower melts to help relieve congestion. Consider adding a few drops of eucalyptus essential oil to your bath to help you breathe better. 

Use A Humidifier

Some people have a humidifier installed in their home, so they can monitor humidity levels at all times. You can also use a portable humidifier to introduce moisture into a room in your home. This is especially beneficial if you tend to experience a dry nose at night. That may help you avoid allergies, illness, or overall stuffiness while you sleep. If you are traveling, humidify the space by hanging wet towels in various places around the room. 

Try Saline Sprays

A nasal saline spray can help keep your nostrils nice and moist. How often you’ll need to use one of these sprays will depend on the person, and the level of nasal dryness. Usually, you use a spray twice a day, or once every four to six hours. If you find that you have to use nasal sprays all the time, consider a gel, which lasts longer. A saline gel is preferable to olive oil, coconut oil, almond oil, or petroleum jelly, which some people try with cotton swabs. You don’t want to inhale those home-based remedies into your lungs, though. 

Experiment With Damp Cloths Or Wipes

Sometimes, all you need is to apply a warm, wet washcloth to your face to help moisten the nasal passageways. You can do this several times a day to provide relief, according to the National Library of Medicine. You can even use a wet wipe or baby wipe to help moisten the inside of your nose. 

Use A Nasal Rinse

You may be familiar with a Neti pot if you have a cold and want to get rid of congestion. This form of nasal irrigation may also help relieve a dry nose. According to the Food and Drug Administration (FDA), Neti pots use a saline solution to moisten the nasal passages, which are exposed to dry air. Make sure to read the instructions before you rinse out your nostrils. Neti pot sells its own saline solution, but you can also make your own with distilled water, baking soda, and salt.

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When you come down with a cold, your first thought is that you wish it could go away immediately. A virus drains your body and it seems like you blow your nose for hours, yet you still see mucus in the tissues. Perhaps you rely on a few strategies when you feel sick, and it usually stems from advice that your parents, grandparents, or other wise people gave you as a child. 

The unfortunate reality is that a lot of the old common cold advice you hold near and dear to your heart is usually more myth than fact. There is no sense in faulting the people who gave you this old folk wisdom, but you can learn to separate fact from fiction in this article. Read on to learn about some of the most common myths about catching or recovering from the common cold. We’ll also provide the real facts from health experts. 

Myth: Feed A Cold And Starve A Fever

The fact of the matter is that you need to rest and hydrate when you fall ill. If you don’t have an appetite or you have a fever, continue to replenish the body with fluids, including water, herbal teas, and electrolyte-rich beverages. Soups are easily digestible and can also aid your hydration efforts. They also provide essential nutrients, and that warmth can aid your recovery efforts. 

Myth: More Dairy Means More Mucus

According to health experts, dairy can make mucus thicker and it may upset your stomach, especially if you’re running a fever. Dairy doesn’t necessarily increase mucus, though. If you are lactose intolerant or have a sensitivity to dairy products, it may not be a conducive food to your recovery. Enjoying frozen yogurt or a frozen dairy product while sick may help some and harm others. This varies from person to person.

Myth: Antibiotics Treat A Cold

Researchers note that antibiotics treat infections caused by bacteria, and colds result from viruses, according to physicians. Antibiotics work by killing or slowing the growth of all bacteria, both good and bad. They can treat bacterial infections, such as strep throat, ear infections, or bronchitis. They cannot, however, cure viral infections. In fact, they can actually cause dangerous antibiotic resistance if you use them too often or incorrectly.

Myth: Your Cold Isn’t Contagious Unless You Have A Fever

You don’t have to have a fever to pass your cold to other people. That means that you have very few symptoms and be very contagious. People became hyper aware of that during the COVID-19 pandemic, as many people contracted that virus and were asymptomatic. A cold can be dangerous a day before the onset of symptoms. Colds are usually the most contagious in the first four days after symptoms start. Although viruses can remain in the body for weeks after symptoms end, the chance of spreading infection lessens as time passes.

Myth: You Can’t Do Much To Prevent Colds

Do you gargle salt water, use a Neti Pot, or drink lots of fluids when you have a cold? Although these efforts may not prevent you from getting sick, they may help reduce the severity and longevity of symptoms. If you want to prevent colds, you have to take extra precautions against everything. Experts suggest that you wash hands with soap frequently, stay hydrated, get sufficient sleep, avoid other sick people, eat a balanced diet, and regularly disinfect high-touch surfaces. Taking these extra precautions can help keep you healthy during cold and flu season.

Myth: You’ll Catch A Cold If You Go Outside With Wet Hair

This old gem still gets passed around like a bad game of telephone. Going outside with wet hair will make you feel cold, but it won’t cause sickness or a cold. Health experts explain that viruses and bacteria cause illnesses, usually when you are in close contact with another sick person. If you live in a colder climate, take extra care to wear warm clothing to protect against the weather. There’s no need to get frostbite, people!

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You can try your best, but you may not be able to avoid getting sick during cold and flu season. Viruses are exchanged more frequently than gifts at a white elephant party, and they don’t discriminate between healthy and unhealthy people. Plus, viruses easily spread via droplets in the air from infected persons when they sneeze, cough, or even talk. And viruses spread easily in indoor, warm environments, where people spend a lot of their time during the colder months. 

Flu season runs through fall, winter, and even into spring. Typically, infection rates are highest between December and February, so you have to put up your best defenses. Prevention is key, so taking care of yourself and monitoring symptoms, as minor as they may be, can help you reduce your risk of illness. Eat right, exercise regularly, sleep well, and make sure to reduce stress to help prevent illness. Should you come down with the flu and need assistance with quicker recovery, the following natural remedies may actually work, according to experts.

Gargle With Salt For Sore Throat

This is one of the oldest tricks in the book of natural remedies to soothe a sore throat. If your throat feels scratchy, gargling with salt water can help reduce inflammation and loosen mucus in the throat. That can help clear out irritants and other germs. Dissolve some salt in warm water until you do not see salt granules in the cup. Little by little, gargle with the salt water and then spit it out until you finish the cup. 

Clear Congestion With A Neti Pot

It is irritating and frustrating when you are stuffed up, have a runny nose, and feel like you can’t go a second without blowing your nose. When you are in this situation, or even before you reach this state of sickness, flush out your sinuses with a nasal rinse. Place a saline solution in a Neti Pot and carefully follow instructions for safe usage. There are many tutorials and videos on how to properly use a Neti Pot and how to make the saline rinse. Use properly and safely to avoid any complications. 

Consider Elderberry

More and more research continues to reveal the immune-boosting properties of elderberries. It is available in syrup, pill, powder, and extract form in most pharmacies and major retailers. Researchers theorize that elderberry can block HA glycoprotein spikes on influenza viruses, which may prevent the viruses from duplicating. Elderberry may also enhance the function of cytokines, which are immune proteins that may help fight inflammation. A 2021 research article reviewed 1,200 records of elderberry treatment on prevention of viral respiratory illness. The conclusion was that elderberry may be a safe option, but more evidence is needed to determine if it is a viable treatment option for everyone.

Drink Water And Herbal Teas

If you come down with the flu, one of your main goals is to hydrate, hydrate, and hydrate some more. The immune system requires water to do its job properly, so replenishing the body with hydrating fluids may enhance immunity. Health experts also encourage you to drink herbal teas, some of which exhibit powerful antiviral, antibacterial, antimicrobial, and anti-inflammatory properties. Fennel, thyme, chamomile, turmeric, ginger, and pennyroyal teas are excellent to consume if you have the flu. 

Sleep Your Flu Away

Accelerate your recovery process by taking the time to sleep your flu symptoms away. Pulmonary specialists agree that sleep strengthens the immune system, which is why sleeping helps you feel better when you are sick. That also explains why you don’t want to do anything else but sleep when you are sick! Sleep as much as you can and avoid contact with others until you have been fever-free for 24-48 hours. If you have a runny nose, place an extra pillow under your head to help your sinuses drain while you rest. 

Take Some Steamy Showers

Taking a warm bath or enjoying a steamy shower can help reduce irritation in the nasal passages or throat. Additionally, doing so may help clear mucus from these areas. You can enhance the effects of steam by dropping some eucalyptus essential oil droplets in your shower or bathtub. If the flu makes you feel lightheaded when you stand up, opt to take a soothing bath instead of a steamy shower.

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The colder season is upon us, and a lot of us are going to get runny noses. During this time, we also enter cold and allergy season. In fact, the color of our mucus may indicate what factors are at play.

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When you are sick, there is nothing you want more than to just feel better. If there was a magic pill that automatically made you feel better after coming down with a cold, you would take it. Instead, you do what you can, taking vitamins or over-the-counter medications to boost immunity and get over the cold. You may also experiment with different home remedies, some of which help relieve symptoms while others don’t.

Sometimes, you blow your nose so much and cannot believe that you have more mucus to expel. Blowing can cause headaches and general sinus pain, not to mention puffy eyes or irritation around the nostrils. In order to stop your nose from leaking like a faulty faucet, should you consume chicken soup and heat packs? What is fiction and which home remedies actually help you drain your sinuses? Continue reading to find out.

Nasal Irrigation

Very effective at relieving nasal congestion or irritation, nasal irrigation involves flushing out the nasal passages with a saline solution. You may be aware of the neti pot, which is an inexpensive device that looks like a small teapot. You can make your own saline solution for the neti pot, squeeze bottle, or bulb syringe with the following steps:

• Mix 3 teaspoons of iodine-free salt with 1 teaspoon of baking soda to create the dry mixture.
• Dissolve 1 teaspoon of the dry mixture into 1 cup of distilled, sterilized, or filtered water. 

In order to irrigate your sinuses, you first want to stand over a sink or basin. Pour, spray, or squirt a liberal amount of the solution into your right nostril while tilting your head so that your left ear is parallel to the ground. The saline solution should flow out of the other nostril. Do this to each nostril to help flush away any bacteria or irritants. 

Warm And Cold Compresses

Whether you have a cold or sore muscles, alternating between warm and cold compresses can benefit your situation. Lay back and apply a warm compress across your nose, cheeks, and forehead for three minutes. Remove the compress and replace it with a cold compress for 30 seconds. Repeat this cycle two more times to complete a total of three cycles. You can repeat this process between two to six times per day. 

Manuka Honey

There is a large body of evidence highlighting the health benefits of honey. It exhibits antibacterial properties and can help soothe sore throat. Manuka honey is a special type of honey that has many therapeutic uses. Researchers note that Manuka honey exhibits powerful antibacterial properties that may help get rid of a bacterial infection. Try adding Manuka honey to your next cup of tea if you have sinus congestion or a sore throat. 

Hydrate With Lots Of Water

The reason that you want to drink more water than you otherwise would is to help thin mucus and drain your sinuses. Fluids and humidity can lubricate your sinuses, making it easier to breathe. Hot beverages like herbal tea or hot water with lemon can also aid your hydration efforts. Hot beverages also provide the benefit of steam, which may aid breathing and soothe sore throat. 

Steam

Steam works to relieve congestion by loosening the mucus in your nasal passages. You can add essential oils to a diffuser if you have that available to you. Otherwise, you can pour boiling water into a heat-safe bowl and add a few drops of peppermint, eucalyptus, or tea tree essential oils to the water. Lean over the bowl and drape a towel over your head so that it falls all around you, creating a steam tent. Breathe deeply, in through the nose and out through the mouth, to help clear your sinuses.

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Your mom probably warned you against going outside with wet hair because it would make you sick. Is this just superstition, or can going outside with wet hair actually make you ill? Illnesses like the common cold or flu tend to increase during the winter, but the reality is that there is no connection between wet hair and your chances of getting sick. And for the record, cold weather itself doesn’t make you sick either. 

Going Outside With Wet Hair In The Cold

“Go outside with wet hair and you’ll catch a cold!” Almost every child heard that growing up, but apologies to all mothers and grandmothers because they were incorrect saying that. Quite simply, it just isn’t true. You cannot get sick from simply going outside with wet hair because that is not a cause for catching a cold. Health experts state that a microorganism, such as a virus or pathogen, has to be involved to cause infection. Is there at least some logic to that old warning from moms, though?

According to experts, colder air temperatures are better environments for viruses to travel through the air. This is especially true for the rhinovirus, which is the most common cause of the common cold. Some research suggests that lack of sun exposure and low vitamin D levels during the winter also play a role in a weaker immune system, or at least a diminished ability for the immune system to respond to infection. 

If Wet Hair Isn’t The Cause, What Makes You Sick?

Wet hair makes you uncomfortable in colder weather, but it doesn’t increase the risk of you contracting a virus. Germs that cause infections spread through the air or via bodily fluids like blood, mucus, or water droplets that you expel during coughs or sneezes. You can also catch an infection if you touch a hard surface that has viral droplets on it, and then you touch your mouth, eyes, nose, or small wound. That’s why coming in close contact with a sick person dramatically increases your risk of infection. Germs enter the body through your mouth, nose, and if you touch your face after touching an infected surface; they don’t enter the body through your hair. If you happen to fall ill after going outside with wet hair, you probably contracted a virus. Being in the cold air just made the symptoms more noticeable. 

Why Do People Still Believe This Old Myth?

As stated previously, cold temperatures are better environments for viruses like the rhinovirus to travel through the air and linger in the nose and mouth. During colder weather, people tend to gather indoors, where ventilation and air circulation is not as great. The lack of natural ventilation coupled with close contact and central heating creates a breeding ground for germs. The reason for this is because standing in close proximity to others can expose you to water droplets that they expel through sneezing or coughing. Additionally, artificial heat can dry out mucus in the nasal passageways. Why does that matter? Dried mucus lessens the ability to trap germs and fight illness. 

Tips For Going Outside If You’re Already Sick

If you want to brave the cold outdoor weather and you are already sick, there are things you can do to prevent symptoms from worsening. Below, you’ll find a few quick tips to keep you healthy in the cold: 

• Cover your nose and mouth: This is not in regards to sneezing and coughing, although you should cover your nose and mouth in those instances. Wear a scarf or mask to keep warm and protect you and others from spreading or catching more germs. 
• Bundle up: Whether your hair is dry or wet, dress for the weather to help trap body heat and keep symptoms from getting worse. Wear multiple layers and consider investing in a down jacket or cold-weather running apparel. 
• Dry your hair or wear it up: If you are already sick, dry your hair before going outside because that will help you stay warm. If you are pressed for time, however, tie your hair up into a beanie or winter hat and that will help with your sniffles.

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When you have a stuffy nose, there is no better feeling than that moment when you finally breathe out of both nostrils. It’s a break from the blockage and any congested headache pain that existed before vanishes, if only for a brief moment. A quick way to achieve this state of easy breathing when you have a cold is by using a vapor rub. 

Have you checked the ingredients on store bought vapor rubs lately? Some of those ingredients are not kind to your skin, but you can make your own healthier version with all-natural ingredients. It doesn’t take long to make the rub in this article and it is fully customizable. For example, if you prefer to use different essential oils than the ones in the recipe, feel free to do so. The essential oils that we detail in this article simply have a proven ability to promote better, easier breathing. 

According to some studies and anecdotal reports, essential oils can help improve cold symptoms. Most of the human studies in existence show that essential oils can fight bacteria, reduce inflammation, and relieve pain. Because of these abilities, essential oils may help relieve many symptoms associated with congestion or coughing. Below, we will highlight several essential oils that may help improve breathing and get rid of a stuffy nose. 

Peppermint Essential Oil

Inhaling peppermint essential oil’s aroma has a cooling effect that may help open your airways, allowing for easier breathing. Peppermint essential oil contains menthol, which is a compound that affects mucus receptors in the nose. Menthol works to clear mucus and improve your ability to breathe with ease. Lab studies found that peppermint essential oil may fight bacteria, one of the primary culprits behind sinus congestion. This is why many nasal decongestants contain peppermint or peppermint essential oil.

Eucalyptus Essential Oil

Eucalyptus essential oil shows promise as one of the best alternative remedies for sinusitis and congestion. In fact, many over-the-counter decongestant products, including chest rubs, contain eucalyptus essential oil. Eucalyptus essential oil is often used in steam rooms or steam baths because it aids breathing and may relieve stuffiness. Researchers identified that cineole, a compound in eucalyptus essential oil, works to relieve sinusitis symptoms, including headaches, nasal obstruction, and runny nose. 

Tea Tree Oil

The way that tea tree oil works to improve sinus congestion is by fighting bacteria and viruses, two potential causes of congestion. A 2015 review noted that the alpha-sabine in tea tree oil exhibits antiviral, antibacterial, and anti-fungal properties. Tea tree oil may also reduce inflammation, which may bring down swelling in the sinuses to ultimately relieve symptoms of congestion. 

DIY Vapor Rub

Ingredients:

• 1/2 cup coconut oil
• 2 tablespoons beeswax pastilles
• 10 drops peppermint essential oil
• 5 drops eucalyptus essential oil
• 5 drops tea tree oil

Instructions:

• Add the coconut oil and beeswax pastilles to the top of a double boiler and melt over medium-low heat. Alternatively, you can place the coconut oil and beeswax pastilles in a heat-safe glass bowl and melt in the microwave, but this may take longer. 
• Once the mixture is fully melted, allow it to cool for a few minutes before stirring in the essential oils. Let it cool for a while until semi-hardened. 
• Use an electric mixer to whip the mixture until fluffy, and then spoon it into a glass jar. Store it in a cool, dry place. 
• To use, rub a small amount on your chest when you have cough or cold symptoms.

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