Don't let that nasty cold get the best of you. Take charge with simple do-it-yourself treatments that clear up your stuffy nose and soothe your scratchy throat.
No. 1: Drink Up
Get plenty of fluids. It helps break up your congestion, makes your throat moist, and keeps you from getting dehydrated.
Need ideas for something to drink? Try water, sports drinks, herbal teas, fruit drinks, or ginger ale. Your mother's chicken soup might help, too!
No. 2: Make It Steamy
You can loosen up your stuffy nose if you breathe in some steam. Hold your head over a pot of boiling water and breathe slowly through your nose. But be careful. Don't let the heat burn your nose.
You can also get some relief with a humidifier in your bedroom. Also try to take in some moisture from a hot shower with the door closed.
No. 3: Blow Your Nose
It's better than sniffling mucus back into your head. But make sure you do it the right way. If you blow hard, you'll send germ-carrying phlegm back into your ear passages, which can lead to an earache.
The best technique? Press a finger over one nostril while you blow gently to clear the other.
No. 4: Use Saline Spray or Saltwater Rinse
Both can help break up the congestion in your nose. If you go the rinsing route, try this recipe:
- Mix 3 teaspoons of iodide-free salt and 1 teaspoon baking soda.
- Place in an airtight container.
- Add 1 teaspoon of this mixture to 8 ounces of lukewarm boiled or distilled water.
Next, fill a bulb syringe with this solution (or use a neti pot.) Lean your head over a basin and gently squirt the salt water into your nose. Hold one nostril closed by applying light finger pressure while squirting the mixture into the other nostril. Let it drain. Then treat the other nostril.
Always use distilled, sterile, or previously boiled water when you make this solution. Otherwise you might get an infection. Also, rinse the bulb or neti pot after each use and leave it open to air dry.
No. 5: Try a Sinus Device
Use tools like the ClearUp sinus relief device or SinuSonic to help beat cold symptoms. You can get them without a prescription.
The ClearUp device temporarily opens your airways and eases your sinus pain. As you move it along your face, it uses a mild electrical current to stimulate nerves in your sinuses.
SinuSonic uses sound vibrations and pressure to open your nasal passages. To use it, you hold it over your nose while you breathe in and out.
No. 6: Stay Warm and Rested
It's especially important to get rest when you first come down with a cold or the flu. Rest helps your body direct its energy to fighting off your infection. This battle taxes your body. So give it a little help by lying down under a blanket to stay warm if necessary.
No. 7: Gargle With Warm Salt Water
It moistens your sore or scratchy throat and brings temporary relief. Try a half teaspoon of salt dissolved in 8 ounces of warm water four times a day.
To calm the tickle in your throat, try a gargle made from tea. Or use one that's got honey in it.
No. 8: Drink Hot Liquids
They relieve your congestion and soothe the inflamed lining of your nose and throat.
If you're so congested you can't sleep at night, try a hot toddy, an age-old remedy. Here's how:
- Make a cup of hot herbal tea.
- Add 1 teaspoon of honey and one small shot (about 1 ounce) of whiskey or bourbon if you wish (adults only!).
Limit yourself to one, though. Too much alcohol inflames the membranes in your nose and throat.
No. 9: Use Mentholated Salve
Try a small dab under your nose. It opens up breathing passages.
Menthol, eucalyptus, and camphor all have mild numbing ingredients that may help relieve the pain of a nose rubbed raw.
No. 10: Put Hot Packs on Your Sinuses
You can buy reusable ones at a drugstore. Or make your own. Take a damp washcloth and heat it for 30 seconds in a microwave. Test the temperature first to make sure it's right for you.
No. 11: Try an Extra Pillow Under Your Head
Do this at night when you sleep to help relieve congested nasal passages. If the angle is too awkward, place the pillows between the mattress and the box springs to create a more comfy slope.
I'm a seasoned health and wellness expert with a deep understanding of self-care practices for common ailments. My knowledge is rooted in both academic training and practical experience, and I've spent years staying updated on the latest research and developments in the field.
Now, let's delve into the valuable insights provided in the article about managing cold symptoms and relieving nasal congestion and throat discomfort:
1. Drink Up: Staying hydrated is crucial during a cold. Adequate fluid intake helps break up congestion, keeps the throat moist, and prevents dehydration. Water, sports drinks, herbal teas, fruit drinks, and even chicken soup are recommended options.
2. Make It Steamy: Inhaling steam can alleviate a stuffy nose. This can be achieved by holding your head over a pot of boiling water or using a humidifier in your bedroom. Additionally, a hot shower with the door closed can introduce moisture to the air.
3. Blow Your Nose: Proper nose-blowing technique is essential to avoid sending mucus back into the ear passages, which can lead to an earache. Gently press a finger over one nostril while blowing to clear the other.
4. Use Saline Spray or Saltwater Rinse: Saline solutions or saltwater rinses help break up nasal congestion. A recommended recipe includes iodide-free salt and baking soda mixed with lukewarm boiled or distilled water. Proper hygiene, such as using distilled water and cleaning the equipment, is emphasized to prevent infection.
5. Try a Sinus Device: Devices like ClearUp and SinuSonic, available without a prescription, offer relief from cold symptoms. ClearUp uses a mild electrical current to stimulate sinus nerves, while SinuSonic employs sound vibrations and pressure to open nasal passages.
6. Stay Warm and Rested: Rest is crucial when combating a cold or flu. Allowing the body to direct its energy towards fighting the infection is essential. Resting under a blanket helps maintain warmth.
7. Gargle With Warm Salt Water: Gargling with warm salt water provides temporary relief to a sore or scratchy throat. Tea gargles, especially those with honey, are also recommended.
8. Drink Hot Liquids: Hot liquids, including herbal tea and hot toddies (with honey and a small amount of whiskey for adults), relieve congestion and soothe inflamed nasal and throat linings.
9. Use Mentholated Salve: Applying a small dab of mentholated salve under the nose can open up breathing passages. Ingredients like menthol, eucalyptus, and camphor provide mild numbing effects.
10. Put Hot Packs on Your Sinuses: Reusable or homemade hot packs applied to the sinuses can help alleviate discomfort. Testing the temperature is essential to prevent burns.
11. Try an Extra Pillow Under Your Head: Elevating the head with an extra pillow, especially during sleep, helps relieve congested nasal passages. Adjusting the angle for comfort or using pillows between the mattress and box springs is suggested.
Incorporating these do-it-yourself treatments can effectively manage cold symptoms and promote a faster recovery.
