Sinusitis Self-Care: How to Relieve Your Symptoms Naturally

By Venita Adams
January 7, 2024

Sinusitis is a common condition that affects millions of people every year. It occurs when the sinuses, which are air-filled cavities in the skull, become inflamed and infected. Sinusitis can cause symptoms such as nasal congestion, runny nose, headache, facial pain, fever, and cough.

Sinusitis can be acute or chronic, depending on how long it lasts. Acute sinusitis usually lasts for up to four weeks and is often caused by a viral infection, such as a cold or the flu. Chronic sinusitis lasts for more than 12 weeks and is often caused by allergies, nasal polyps, or other conditions that block the drainage of the sinuses.

While some cases of sinusitis may require medical treatment, such as antibiotics or surgery, many cases can be managed with self-care measures at home. Here are some of the most effective ways to relieve your sinusitis symptoms naturally.

Saline Nasal Spray

One of the simplest and safest ways to ease sinusitis symptoms is to use a saline nasal spray. Saline is a saltwater solution that helps to rinse the inside of the nose and clear the mucus and debris from the sinuses. Saline nasal spray can also help to reduce swelling and inflammation in the nasal passages and sinuses.

You can buy saline nasal spray over-the-counter at most pharmacies, or you can make your own at home. To make your saline nasal spray, you will need:

1/4 teaspoon of non-iodized salt
1/4 teaspoon of baking soda
8 ounces of warm distilled, sterile, or previously boiled water
A clean squeeze bottle or Neti pot

To use the saline nasal spray, follow these steps:

Tilt your head forward and slightly to one side over a sink or a bowl.
Gently squeeze or pour the saline solution into one nostril, letting it flow out of the other nostril.
Repeat on the other side.
Blow your nose gently to remove any excess solution.
Clean the bottle or neti pot with soap and water and let it air dry.

You can use the saline nasal spray as often as needed, but make sure to use a fresh batch of solution every time.

Nasal Corticosteroids

Another option to reduce sinusitis symptoms is to use a nasal corticosteroid spray. Nasal corticosteroids are medications that help to prevent and treat inflammation in the nose and sinuses. They can help to reduce nasal congestion, runny nose, sneezing, and itching.

Nasal corticosteroids are available by prescription or over-the-counter, depending on the type and strength. Some of the most common nasal corticosteroids are:

Fluticasone (Flonase Allergy Relief, Flonase Sensimist Allergy Relief, others)
Budesonide (Rhinocort Allergy)
Mometasone (Nasonex, Asmanex Twisthaler)
Beclomethasone (Beconase AQ, Qnasl, others)

To use a nasal corticosteroid spray, follow these steps:

Shake the bottle well before each use.
Blow your nose gently to clear your nostrils.
Tilt your head slightly forward and close one nostril with your finger.
Insert the tip of the spray bottle into the other nostril and breathe in slowly as you press the pump.
Repeat on the other side.
Avoid blowing your nose or sneezing for a few minutes after using the spray.

You can use the nasal corticosteroid spray once or twice a day, as directed by your doctor or the label. Do not use more than the recommended dose, as this may increase the risk of side effects, such as nosebleeds, dryness, or irritation.

Decongestants

Decongestants are medicines that help to shrink the blood vessels in the nose and sinuses, which can reduce nasal congestion and pressure. Decongestants can be taken orally as liquids, tablets, or capsules, or applied topically as nasal sprays or drops.

Some of the most common decongestants are:

Pseudoephedrine (Sudafed, others)
Phenylephrine (Sudafed PE, others)
Oxymetazoline (Afrin, others)
Xylometazoline (Otrivin, others)

To use a decongestant, follow these steps:

Read the label carefully and follow the directions for dosage and frequency.
Do not use a decongestant for more than three to five days, as this may cause worse congestion, known as rebound congestion.
Do not use a decongestant if you have high blood pressure, heart disease, glaucoma, diabetes, thyroid problems, or prostate problems, unless advised by your doctor.
Do not use a decongestant if you are pregnant or breastfeeding unless advised by your doctor.
Do not use a decongestant with a monoamine oxidase inhibitor (MAOI), a type of antidepressant, as this may cause a dangerous rise in blood pressure.

Allergy Medicines

If your sinusitis is caused or worsened by allergies, you may benefit from using allergy medicines. Allergy medicines are medications that help to block the effects of histamine, a chemical that causes allergic symptoms such as sneezing, itching, and runny nose.

Allergy medicines can be taken orally as liquids, tablets, or capsules, or applied topically as nasal sprays or eye drops.

Some of the most common allergy medicines are:

Antihistamines, such as cetirizine (Zyrtec, others), loratadine (Claritin, others), fexofenadine (Allegra, others), or diphenhydramine (Benadryl, others)
Leukotriene modifiers, such as montelukast (Singulair, others)
Mast cell stabilizers, such as cromolyn sodium (Nasalcrom, others)
Immunotherapy, such as allergy shots or sublingual tablets

To use an allergy medicine, follow these steps:

Read the label carefully and follow the directions for dosage and frequency.
Do not use an antihistamine if you have glaucoma, urinary retention, or an enlarged prostate unless advised by your doctor.
Do not use an antihistamine if you are pregnant or breastfeeding unless advised by your doctor.
Do not use an antihistamine with alcohol, sedatives, or other medicines that cause drowsiness, as this may increase the risk of side effects, such as drowsiness, dry mouth, or blurred vision.
Do not use a leukotriene modifier if you have liver problems, unless advised by your doctor.
Do not use a leukotriene modifier with a blood thinner, such as warfarin (Coumadin, others), as this may increase the risk of bleeding.
Do not use a mast cell stabilizer if you have heart disease, unless advised by your doctor.
Do not use immunotherapy if you have severe asthma, an immune system disorder, or a history of anaphylaxis, unless advised by your doctor.

Pain Relievers

Pain relievers are medicines that help to reduce pain and inflammation in the nose and sinuses. Pain relievers can be taken orally as liquids, tablets, or capsules, or applied topically as gels, creams, or patches.

Some of the most common pain relievers are:

Acetaminophen (Tylenol, others)
Ibuprofen (Advil, Motrin IB, others)
Aspirin (Bayer, others)
Naproxen (Aleve, others)

To use a pain reliever, follow these steps:

Read the label carefully and follow the directions for dosage and frequency.
Do not use a pain reliever if you have liver problems, kidney problems, stomach ulcers, bleeding disorders, or allergies to any of the ingredients unless advised by your doctor.
Do not use a pain reliever if you are pregnant or breastfeeding unless advised by your doctor.
Do not use a pain reliever with alcohol, as this may increase the risk of liver damage or stomach bleeding.
Do not use a pain reliever with another pain reliever, as this may increase the risk of side effects, such as stomach upset, nausea, or vomiting.
Do not use aspirin for children or teenagers who have or are recovering from chickenpox or flu-like symptoms, as this may increase the risk of Reye’s syndrome, a rare but potentially life-threatening condition.

Warm Compress

A warm compress is a cloth soaked in warm water that is applied to the face. A warm compress can help to ease the pain and pressure in the sinuses by increasing blood flow and relaxing the muscles.

To use a warm compress, follow these steps:

Fill a bowl with warm water.
Soak a clean cloth in the water and wring out the excess.
Place the cloth over your nose, cheeks, and eyes for about 10 minutes.
Repeat as needed.

Steam Inhalation

Steam inhalation is a method of breathing in warm, moist air that helps to loosen the mucus and debris in the sinuses and nasal passages. Steam inhalation can also help to soothe the irritated tissues and reduce inflammation.

To use steam inhalation, follow these steps:

Fill a pot with water and bring it to a boil.
Turn off the heat and carefully move the pot to a stable surface
Place a towel over your head and lean over the pot, keeping a safe distance from the hot water.
Breathe in the steam through your nose for about 10 minutes.
Repeat as needed.

You can also add some natural ingredients to the water to enhance the benefits of steam inhalation, such as:

Eucalyptus oil, has antibacterial and anti-inflammatory properties
Peppermint oil, which has menthol and decongestant effects
Lavender oil, which has soothing and relaxing effects
Chamomile, which has anti-inflammatory and antiseptic properties

However, be careful not to use too much oil or herbs, as they may irritate your skin or eyes. Also, do not use steam inhalation if you have asthma, as it may trigger an attack.

Humidifier or Vaporizer

A humidifier or a vaporizer is a device that adds moisture to the air. A humidifier or a vaporizer can help to prevent the drying and irritation of the nasal and sinus tissues, which can worsen sinusitis symptoms. A humidifier or a vaporizer can also help to thin the mucus and improve the drainage of the sinuses.

To use a humidifier or a vaporizer, follow these steps:

Fill the device with clean water and turn it on.
Place the device in your bedroom or living room, where you spend most of your time.
Adjust the settings to achieve a comfortable level of humidity, usually between 30% and 50%.
Clean the device regularly to prevent the growth of bacteria and mold.

You can also add some of the same natural ingredients that you use for steam inhalation to the water of the humidifier or vaporizer, such as eucalyptus oil, peppermint oil, lavender oil, or chamomile.

However, do not use a humidifier or a vaporizer if you have mold allergies, as it may worsen your symptoms.

Hydration

Hydration is the process of drinking enough fluids to keep your body well-hydrated. Hydration is important for your overall health, but especially for your sinuses. Hydration can help to thin the mucus and improve the drainage of the sinuses. Hydration can also help to flush out the toxins and germs that cause sinusitis.

To stay hydrated, follow these tips:

Drink at least eight glasses of water a day, or more if you are sweating, exercising, or sick.
Avoid drinks that can dehydrate you, such as alcohol, caffeine, or sugary drinks.
Drink warm liquids, such as herbal teas, soups, or broths, which can help to soothe the throat and loosen the mucus.
Drink fluids that have anti-inflammatory or antibacterial properties, such as lemon water, ginger tea, or apple cider vinegar.

Diet

Diet is the food and drinks that you consume regularly. Diet can affect your sinusitis symptoms, either positively or negatively. Some foods and drinks can help to reduce inflammation, boost your immune system, and fight infection, while others can increase mucus production, trigger allergies, and worsen congestion.

To improve your diet, follow these tips:

Eat more foods that are rich in vitamin C, such as citrus fruits, berries, kiwis, peppers, broccoli, or spinach. Vitamin C can help to strengthen your immune system and fight infection.
Eat more foods that are rich in omega-3 fatty acids, such as salmon, tuna, sardines, walnuts, flaxseeds, or chia seeds. Omega-3 fatty acids can help to reduce inflammation and improve blood flow.
Eat more foods that have antibacterial or antifungal properties, such as garlic, onion, turmeric, oregano, or coconut oil. These foods can help to kill the germs that cause sinusitis.
Avoid foods that can increase mucus production, such as dairy products, gluten, eggs, or soy. These foods can also trigger allergies and inflammation in some people.
Avoid foods that are spicy, salty, or acidic, such as chili, tomato, vinegar, or pickles. These foods can irritate the nasal and sinus tissues and worsen the pain and pressure.

Lifestyle

Lifestyle is the way you live your daily life, including your habits, routines, and activities. Lifestyle can also affect your sinusitis symptoms, either positively or negatively. Some lifestyle changes can help to prevent or treat sinusitis, while others can increase the risk or severity of sinusitis.

To improve your lifestyle, follow these tips:

Quit smoking, or avoid exposure to secondhand smoke. Smoking can damage the cilia, the tiny hairs that line the nose and sinuses, and help to clear the mucus and debris. Smoking can also increase inflammation and infection in the respiratory tract.
Avoid exposure to allergens, such as dust, pollen, mold, or pet dander. Allergens can trigger or worsen sinusitis by causing inflammation and congestion in the nose and sinuses. Use an air purifier, a vacuum cleaner, or a damp cloth to reduce the amount of allergens in your home.
Avoid exposure to irritants, such as chemicals, fumes, or perfumes. Irritants can also trigger or worsen sinusitis by irritating the nasal and sinus tissues and causing inflammation and congestion. Use natural or mild cleaning products, or wear a mask when dealing with irritants.
Exercise regularly, or at least 30 minutes a day, five days a week. Exercise can help to improve your blood circulation, which can help to deliver oxygen and nutrients to the nose and sinuses. Exercise can also help to reduce stress, which can lower your inflammation and boost your immune system.
Sleep well, or at least seven to eight hours a night. Sleep can help to repair and regenerate your body, including your nose and sinuses. Sleep can also help to reduce stress, which can lower your inflammation and boost your immune system.

FAQs

Here are some of the most frequently asked questions about sinusitis self-care:

Q: How long does sinusitis last?

A: The duration of sinusitis depends on the type and cause of sinusitis. Acute sinusitis usually lasts for up to four weeks and is often caused by a viral infection, such as a cold or the flu. Chronic sinusitis lasts for more than 12 weeks and is often caused by allergies, nasal polyps, or other conditions that block the drainage of the sinuses.

Q: When should I see a doctor for sinusitis?

A: You should see a doctor for sinusitis if:

Your symptoms are severe or do not improve after 10 days of self-care
You have a high fever (above 102°F or 38.9°C) or signs of a bacterial infection, such as green or yellow nasal discharge, bad breath, or tooth pain
You have a history of recurrent or chronic sinusitis or other medical conditions that affect your sinuses, such as asthma, cystic fibrosis, or immune deficiency
You have complications of sinusitis, such as eye swelling, vision changes, severe headache, stiff neck, or confusion

Q: How can I prevent sinusitis?

A: You can prevent sinusitis by:

Practicing good hygiene, such as washing your hands frequently, covering your mouth and nose when coughing or sneezing, and avoiding sharing utensils or cups with others
Getting vaccinated for the flu and other respiratory infections, such as pneumococcal pneumonia
Treating your allergies, such as using nasal corticosteroids, antihistamines, or immunotherapy
Avoiding triggers, such as smoking, allergens, or irritants
Maintaining a healthy lifestyle, such as staying hydrated, eating well, exercising regularly, and sleeping well

Conclusion

Sinusitis is a common condition that can cause discomfort and interfere with your daily life. However, you can relieve your symptoms and speed up your recovery by using some of the self-care measures mentioned above. If your symptoms are severe or persistent, or if you have any complications or underlying conditions, you should consult your doctor for proper diagnosis and treatment. Remember, sinusitis self-care is not a substitute for medical care, but a complement to it.

I hope this blog post was helpful and informative for you. If you have any questions or feedback, please feel free to leave a comment below. Thank you for reading!