Sinus Issues? Here’s What You Can Do

Seems like a ton of people are catching their FIRST FALL COLDS (NOOOOOOOO), and this year it especially seems to be an upper-respiratory issue–mucus, sinus congestion, stuffy heads, stuffy noses, mucus producing coughs and post-nasal drip. Gunky and feeling funky.

That’s no fun! Like I mentioned back in the spring, it is actually a sign of health that you present some cold symptoms every now and then. If you’ve gone over a few years without catching a cold or getting sick, that could actually be a sign of a poor immune system. When you exhibit symptoms of a cold, it’s showing that your body is engaged in attacking the invaders while protecting you. That’s good. However, that being said, there is still a difference between having an immune response once or twice a year and feeling like you get a cold when you even look at someone with the sniffles.

Here are some ideas to help with managing and working through your different cold symptoms:

1. Drink Water

DRINK. YOUR. WATER! Half your body weight in ounces, up to a gallon. This not only keeps your cells at peak performance, so they can do their hydrated thang, but it also helps to move out the mucus being produced by your system. While it’s great that your body is producing mucus, and we don’t want to quell that process during a cold by taking medications that obliterate that process, you can help it move up and out by ensuring there is enough water to flush it through.

2. Drink Bone Broth

Use this tip along with the first, as you can count bone broths towards your water goal. It’s like water+. Bone broth has extra minerals (most of us are mineral deficient) and gelatin (soothing on the throat and gut), as well as a whole litany of other great components that make it super healing at any time. You can use this easy recipe. If you want to learn a ton more about bone broths and why they’re great, check out this article by Wellness Mama.

3. Take Elderberry

photo credit: Getty Images
photo credit: Getty Images

Wild harvest ’em, find dried elderberries online, find teas with elderberry at the local co-ops, find elderberry tincture. Find whatever type of elderberry floats your boat and take it when you begin to feel a cold coming on. Elderberries have huge amounts of antioxidants, are antiviral, have lots of vitamin C, A and iron, too.

photo credit: Getty Images
photo credit: Getty Images

4. Nettle Tea

At this point in the season, it’s probably best not to wild harvest them since they’re quite mature. You can find nettle tea at the co-ops. Nettles stimulate the lymphatic system, which increases our bodies’ ability to drain as well as produce white blood cells (lymphocytes). Nettle also can help with arthritis, tendinitis and hives. They’re pretty awesome, aside from the whole stinging part when you encounter them in the wild (there are ways around this.)


5. Inhale Steam

Let yourself take a bath, let yourself use hot water and get the bathroom nice and steamy. Or, boil a pot of water, take it off the heat, and stand near it while breathing in the steam (remember how hot steam can get, so take care and don’t burn your face when you approach the freshly boiled water). Or, fill your sink up with really hot water, bend over and drape a towel over your head to catch the steam and stand there for 5 to 10 minutes. In any of these preparations, feel free to add essential oils you enjoy. Eucalyptus is especially recommended during sinus congestion, but any aroma you enjoy is great. See below for why adding apple cider vinegar is helpful, too.

6. Garlic, Garlic, Garlic

I'm eating some right now..
I grated a clove of garlic and just drank it in a glass of water–you don’t have to do that, but ya could

Raw garlic, cooked garlic, garlic chopped up and taken straight garlic smashed and added to a vinaigrette, 40 cloves and a chicken, garlic tablets, garlic capsules–ANY GARLIC YOU WANT! Garlic is super helpful because of its antibacterial, antiviral and antifungal properties, most of which come from its sulfur compounds, which give garlic its trademark aroma. Keep garlic in your herb and spice rotation throughout the year, and ramp up your intake when you start to feel some sniffles or at the first sign that your mucus is no longer clear.

product placement? yeah maybe
product placement? yeah maybe

7. Apple Cider Vinegar

Apple cider vinegar is helpful to boost digestion. If our digestion isn’t up to par (meaning the stomach isn’t acidic enough), then any invader bacteria or viruses have more of a chance of living and getting to the rest of your system, as opposed to dying in your acidic stomach. Do yourself a favor and incorporate more ACV into your day to day, like mixing it with some garlic, olive oil and mustard for a super tasty salad dressing. If you start to feel the onset of a cold, begin to take a shot of ACV before your meals to ensure you are digesting everything in your stomach well (including any pathogens). Swish your mouth out with water after any shots of anything acidic, like ACV, lemon juice or Mountain Dew (but please tell me you aren’t tipping back many of those…) so that the acid does not sit repeatedly sit on your tooth enamel. During your cold, feel free to add ACV to hot water any time you are inhaling steam, too.


Incorporate these tips when you’re beginning to feel a bit gunky and funky, and let me know how they go. What are other at home remedies you use when you feel under the weather?



please note: I am not a health-care professional. All material is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.

, ,

Leave a comment

Design a site like this with
Get started