Stay sniffle-free: Tips for preventing and managing a stuffy nose in winter
|Published
A stuffy nose can make breathing difficult, disturb your sleep and leave you feeling miserable
According to the renowned US academic institution, Johns Hopkins Medicine, winter is a season often associated with a higher incidence of respiratory illnesses that can cause nasal congestion..
What causes a stuffy nose in winter?
Murray Hewlett, the CEO of healthcare provider Affinity Health, says that several factors contribute to stuffy noses during the colder months:
Colds and flu
Winter is the 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,” Hewlett said.
Dry indoor air
The health expert said that heating systems caused the air inside houses and buildings to be drier during winter.
He added that 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
As winter often means more time indoors, this often means that more concentrated allergens like dust mites, pet dander and mould occur.
“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,” Hewlett said.
Sinusitis
Sinusitis, which is a condition in which the cavities around the nasal passages become inflamed, can also be more common in winter.
“This condition causes swelling in the sinus cavities, which can lead to a stuffy nose, a condition in which the cavities around the nasal passages become inflamed,” Hewlett said.
He added that 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.
Hewlett said that moving frequently between cold outdoor air and warm indoor environments can 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:
1. Steam Inhalation
Hewlett said that steam inhalation was 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.
2. Nasal irrigation
Nasal irrigation, known as saline rinse, entails flushing a saline solution through the nasal passages.
Hewlett said that this approach helped to 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 tip: Avoid infections by using distilled, sterile, or previously boiled water. Wash the neti pot or squeeze bottle thoroughly after each use.
3. Stay hydrated
Drinking plenty of fluids is essential for keeping the mucus in your nasal passages thin and easy to expel.
Hewlett stressed that hydration helped to prevent the mucus from becoming thick and sticky, worsening congestion.
He advised making it a habit to sip on water throughout the day.
Meanwhile, warm beverages like herbal tea can be particularly soothing, but Hewlett suggested limiting 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”.
4. 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,” Hewlett said.
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.
5. Elevate your head while sleeping
As nasal congestion often worsens at night, making it difficult to sleep, Hewlett advised elevating your head while sleeping to help 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.
- Place a humidifier in your bedroom can add moisture, preventing your nasal passages from drying out while sleeping.