{"id":596,"date":"2020-04-30T14:50:28","date_gmt":"2020-04-30T14:50:28","guid":{"rendered":"http:\/\/erinkirwin.com\/?p=596"},"modified":"2020-04-30T16:14:08","modified_gmt":"2020-04-30T16:14:08","slug":"6-natural-and-effective-methods-to-clear-your-sinuses","status":"publish","type":"post","link":"https:\/\/erinkirwin.com\/?p=596","title":{"rendered":"6 Natural and Effective Methods to Clear your Sinuses"},"content":{"rendered":"\n<p><strong>Why is it important to clear your Sinuses?<\/strong><br><\/p>\n\n\n\n<p>Our sinuses have a critical impact on the quality of our breath, which impacts the vital functioning of our bodies. <a href=\"https:\/\/www.ayurvedanama.org\/history-of-ayurveda\">Ayurveda<\/a>, yoga, and the <a href=\"https:\/\/www.alexandertechnique.com\/\">Alexander Technique<\/a> all stress the importance of the quality of&nbsp; breath in relation to functioning. Breathing plays a <a href=\"https:\/\/books.google.com\/books?id=qliYOteXA30C&amp;pg=PA93&amp;lpg=PA93&amp;dq=breath+sets+nervous+system+toen&amp;source=bl&amp;ots=lrSqcTC9Ld&amp;sig=ACfU3U2jOBPNQAA-hdgYSCTqpThFJcb8og&amp;hl=en&amp;sa=X&amp;ved=2ahUKEwjrpav-xIHpAhVNCc0KHaKjDa4Q6AEwCnoECAkQAQ#v=onepage&amp;q=breath%20sets%20nervous%20system%20toen&amp;f=false\">critical role<\/a> in balancing our nervous system.&nbsp;<br><\/p>\n\n\n\n<p>Why is the quality of our breath important?<\/p>\n\n\n\n<ul><li>Our breath simulates our sympathetic and parasympathetic nervous system.<\/li><li>Our parasympathetic nervous system is often called the \u201crest and digest\u201d because it relaxes our system and lowers our stress response.&nbsp;<\/li><li>The vagus nerve, stimulated by the parasympathetic nervous system, connects many organs including the brain, heart, liver, and gut.<\/li><li>When your breathing is impaired, you may have lower stimulation of the vagus nerve, leading to increased heart rate, blood pressure, and inflammation.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" loading=\"lazy\" width=\"819\" height=\"1024\" src=\"http:\/\/erinkirwin.com\/wp-content\/uploads\/2020\/04\/blog-3-1-819x1024.jpg\" alt=\"\" class=\"wp-image-597\" srcset=\"https:\/\/erinkirwin.com\/wp-content\/uploads\/2020\/04\/blog-3-1-819x1024.jpg 819w, https:\/\/erinkirwin.com\/wp-content\/uploads\/2020\/04\/blog-3-1-240x300.jpg 240w, https:\/\/erinkirwin.com\/wp-content\/uploads\/2020\/04\/blog-3-1-768x960.jpg 768w\" sizes=\"(max-width: 819px) 100vw, 819px\" \/><\/figure>\n\n\n\n<p>The quality of our breath is often connected to stress and anxiety. However, breathing and our sinuses also go hand in hand. Breathing can be restricted because of various underlying problems with our sinuses.&nbsp;<br><\/p>\n\n\n\n<p>Sinusitis is an inflammation of the sinuses due to allergies or an infection. Many people suffer from Chronic Sinusitis without even knowing it.&nbsp;<br><\/p>\n\n\n\n<p>Symptoms include:<\/p>\n\n\n\n<ul><li>Excess mucus<\/li><li>Runny nose<\/li><li>Sore throat<\/li><li>Achy teeth<\/li><li>Plugged ears<\/li><li>Pressure in head\/ headaches<\/li><li>Fatigue or trouble sleeping<\/li><li>Lingering coughs<\/li><\/ul>\n\n\n\n<p>In my practice, I find chronic sinusitis is commonly caused by an allergy to pollen, dust mites, or mold, a food sensitivity, or a fungal infection. It is important to get to the root cause of what is causing the inflammation if sinus pain, pressure or drainage don\u2019t resolve after a couple of weeks. If you are unsure of the cause let\u2019s work together to identify it so you can get back to breathing freely. If initiated early, most uncomplicated sinusitis will respond to the natural methods below which help alleviate symptoms, drain the sinuses, lessen the inflammation, and balance your immune response.<\/p>\n\n\n\n<p><strong>Easy Methods to help with Sinusitis:<\/strong><\/p>\n\n\n\n<ol><li><strong>Neti Pot and nasal sprays<\/strong><\/li><\/ol>\n\n\n\n<p>The Neti Pot is a ceramic or plastic device that has one spout which is used to clear the sinuses with a saline solution. The Neti Pot has proven to be an effective solution for clearing out irritants from the nasal passage. They can be purchased at the <a href=\"https:\/\/www.target.com\/p\/neilmed-nasaflo-neti-pot-sinus-relief-with-premixed-packets-50ct\/-\/A-15118416\">store<\/a> with premixed packets.<br><\/p>\n\n\n\n<p>Here are the basic steps to using a Neti pot:<br><\/p>\n\n\n\n<ol><li>Add the premixed saline mixture or make your own with \u00bc-\u00bd teaspoon of salt (preferably Kosher) and a pinch of baking soda (up to \u00bc teaspoon) to 1 cup of warm water. Make sure the salt is finely ground and non-iodized. Don\u2019t use tap water as it contains impurities. Use distilled water or boil your tap water for 5 minutes and let it cool down.<\/li><li>Pour the solution into your Neti Pot.<\/li><li><strong>Humidifier and essential oils<\/strong>Stand over the sink or shower and tilt your head to a 45-degree angle and put the spout of the Neti Pot into the top nostril, slowly letting water go through that nasal passage and out the other nostril.<\/li><li>Breathe through your mouth and if the solution starts going down your throat tuck your chin and lean forward more.<\/li><li>Blow your nose gently and then repeat on the other side.<\/li><\/ol>\n\n\n\n<p>Here is a <a href=\"https:\/\/www.youtube.com\/watch?v=SXUyqna4QZA\">video<\/a> demonstrating how to properly prepare and use your Neti Pot.<br><\/p>\n\n\n\n<p>This technique offers the following benefits:<\/p>\n\n\n\n<ul><li>Gently removes excess mucus as well as irritants like dirt, pollen, or dust.<\/li><li><a href=\"https:\/\/health.clevelandclinic.org\/how-good-bacteria-in-your-nose-can-help-you-fight-infections\/\">Rinses pathogens<\/a> like bacteria, fungus and viruses from nasal passages.&nbsp;<\/li><li>Removes pressure in your sinuses, which can relieve pressure headaches.<\/li><li>Relieves nasal dryness.<\/li><li>Promotes overall nasal and sinus health.<\/li><\/ul>\n\n\n\n<p>Another method to clear your sinuses is using a <a href=\"https:\/\/www.iherb.com\/pr\/Xlear-Xylitol-Saline-Nasal-Spray-Fast-Relief-1-5-fl-oz-45-ml\/7047\">Xylitol Nasal Spray<\/a>. This method has <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28390807\">similar benefits<\/a> to the Neti Pot. In addition:<\/p>\n\n\n\n<ul><li>Xylitol is antimicrobial<\/li><li>Nasal Sprays may be more well-tolerated in cases of extreme inflammation due to an acute cold or flu.<\/li><li><\/li><\/ul>\n\n\n\n<p><strong>2. Humidifier and essential oils<\/strong><\/p>\n\n\n\n<p>Another way to clear your nasal passages of pathogens, allergens, or irritants or to relieve dry sinuses is to use a humidifier. A humidifier can also help decrease your risk of getting a virus or cold and loosen congestion.<br><\/p>\n\n\n\n<p>This <a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0057485\">study<\/a> indicates that a 40% increase in humidity level led to decreased infectivity levels of influenza virus by 14%. This is because with higher humidity levels in the air, virus molecules are more likely to attach to water droplets which fall to the ground rather than directly infecting us.&nbsp;<br><\/p>\n\n\n\n<p>In addition to benefits for your sinuses a humidifier may also help moisturize and relieve dry, itchy skin.<br><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"684\" src=\"http:\/\/erinkirwin.com\/wp-content\/uploads\/2020\/04\/blog-3-2-1024x684.jpg\" alt=\"\" class=\"wp-image-598\" srcset=\"https:\/\/erinkirwin.com\/wp-content\/uploads\/2020\/04\/blog-3-2-1024x684.jpg 1024w, https:\/\/erinkirwin.com\/wp-content\/uploads\/2020\/04\/blog-3-2-300x200.jpg 300w, https:\/\/erinkirwin.com\/wp-content\/uploads\/2020\/04\/blog-3-2-768x513.jpg 768w, https:\/\/erinkirwin.com\/wp-content\/uploads\/2020\/04\/blog-3-2-480x320.jpg 480w, https:\/\/erinkirwin.com\/wp-content\/uploads\/2020\/04\/blog-3-2-449x300.jpg 449w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>You can also use a diffuser and add essential oils such as eucalyptus, tea tea, and peppermint. These oils are known for being anti-inflammatory, anti-bacterial, and relieve congestion and headaches naturally. Essential oils are concentrated so a small amount goes a long way. Begin by adding 1 drop to your diffuser or a pot of boiled water just removed from heat. Add additional drops as tolerated.<\/p>\n\n\n\n<p><br><strong>3. Gargling salt water<\/strong><\/p>\n\n\n\n<p>Gargling with salt water is an easy at home technique to relieve a sore throat due to excess mucus or post nasal drip. The method is simple:<br><\/p>\n\n\n\n<ol><li>Take a glass of warm water and put a pinch of salt in (about \u00bd a teaspoon).<\/li><li>Tilt your head back and gargle the salt water for 30 seconds to 1 minute.<\/li><li>Spit out and repeat if needed.<\/li><\/ol>\n\n\n\n<p><strong>4. Acupressure<\/strong><\/p>\n\n\n\n<p>Acupressure is a complementary treatment to acupuncture, an ancient system of medicine which stimulates \u201cacu-points\u201d in the body for relief. This is a simple natural method to relieve pressure from stuffed or irritated sinuses. It is based on the same principle of acupuncture, except the \u201cacu-points\u201d are stimulated with your fingers instead of needles, making it an accessible method you can do yourself at home.<\/p>\n\n\n\n<p>This <a href=\"https:\/\/www.youtube.com\/watch?v=E48mgHWIpOk&amp;feature=emb_title\">video<\/a> shows two powerful \u201cacu-points\u201d you can stimulate to relieve pressure from your sinuses. By stimulating these points near your sinuses, energy flow through the area is restored and muscular tension is released which allows your sinuses to drain naturally.&nbsp;<br><\/p>\n\n\n\n<p>Acupressure has been shown to relieve headaches, insomnia, nausea, fatigue, pain, and other conditions. For more information and studies on acupressure click <a href=\"https:\/\/www.reliasmedia.com\/articles\/78333-acupressure-the-evidence-presses-on\">here<\/a>.\u00a0<br><\/p>\n\n\n\n<p><strong>5. Humming\/ singing method<\/strong><\/p>\n\n\n\n<p>Another easy at home method you can try for sinus relief is the gentle humming method. This <a href=\"https:\/\/www.atsjournals.org\/doi\/full\/10.1164\/rccm.200202-138BC\">study<\/a> showed that humming increases Nasal Nitric Oxide (NO). This is significant because the release of NO provides ventilation in the nasal sinuses. This ventilation is essential for the health of the sinuses and healthy sinuses have very large concentrations of NO. Fungi, bacteria, viruses, and tumor cells are sensitive to Nitric Oxide gas, meaning that higher concentrations of NO can fight off foreign intruders which aggravate sinusitis.&nbsp;<br><\/p>\n\n\n\n<p>If you want to learn more about the science and biology behind this method, this <a href=\"https:\/\/www.youtube.com\/watch?v=6v-nTRLEXFk\">video<\/a> by MD Irminne Van Dyken takes a deep dive into how this method works.<br><\/p>\n\n\n\n<p><strong>6. Diet &amp; Herbs<\/strong><\/p>\n\n\n\n<p>One thing to try eliminating from your diet is all food made from cow&#8217;s milk. This is because there is a protein in cow&#8217;s milk called casein, which stimulates mucus production and can aggravate sinusitis. Also avoid wheat, sugar, and alcohol, as all are inflammatory and can make mucus thicker.<br><\/p>\n\n\n\n<p>Focus on a well balanced diet, with a lot of fruits, vegetables, proteins, and healthy fats. Vitamins to focus on are zinc, vitamin A, vitamin C, selenium, and omega 3 fatty acids. Hot spices such as cayenne and ginger will help loosen up mucus as well.\u00a0<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" loading=\"lazy\" width=\"683\" height=\"1024\" src=\"http:\/\/erinkirwin.com\/wp-content\/uploads\/2020\/04\/Blog-3-3-683x1024.jpg\" alt=\"\" class=\"wp-image-599\" srcset=\"https:\/\/erinkirwin.com\/wp-content\/uploads\/2020\/04\/Blog-3-3-683x1024.jpg 683w, https:\/\/erinkirwin.com\/wp-content\/uploads\/2020\/04\/Blog-3-3-200x300.jpg 200w, https:\/\/erinkirwin.com\/wp-content\/uploads\/2020\/04\/Blog-3-3-768x1152.jpg 768w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/><\/figure>\n\n\n\n<p>In cases of fungal sinusitis, herbs can be used. Raw garlic, red thyme, and oregano are all anti-fungal. Using these herbs in your food or making teas with them can be helpful. However, use of potent herbal supplements or use of teas for extended periods should be done under the consultation of a Naturopathic Doctor or Integrative Practitioner.\u00a0<br><\/p>\n\n\n\n<p>Clearing the nasal passages allows for better breathing, which helps balance our vital force. Treatment doesn\u2019t have to be invasive, and these at home techniques have shown to be extremely effective in helping clear the sinuses and restore our breath.&nbsp;<\/p>\n\n\n\n<p><em>Other Resources:<\/em><\/p>\n\n\n\n<p>Bergland, Christopher. \u201cDiaphragmatic Breathing Exercises and Your Vagus Nerve.\u201d <em>Psychology Today<\/em>, Sussex Publishers, 16 May 2017, www.psychologytoday.com\/us\/blog\/the-athletes-way\/201705\/diaphragmatic-breathing-exercises-and-your-vagus-nerve.<\/p>\n\n\n\n<p>Levitt, Joshua. \u201cHow To Use A Neti Pot.\u201d <em>UpWellness.com<\/em>, 9 Nov. 2017, www.upwellness.com\/how-to-use-a-neti-pot\/.<\/p>\n\n\n\n<p>Pegura, Chad. \u201c3 Essential Oils to Clear Sinuses.\u201d <em>Organic Aromas<\/em>, 23 Apr. 2018, organicaromas.com\/blogs\/aromatherapy-and-essential-oils\/3-essential-oils-to-clear-sinuses.<\/p>\n\n\n\n<p>Starkey, Jamie. \u201cTry This Easy 6-Minute Acupressure Exercise for Allergy Relief.\u201d <em>Health Essentials from Cleveland Clinic<\/em>, 10 Dec. 2019, health.clevelandclinic.org\/try-this-easy-6-minute-acupressure-exercise-for-allergy-relief-video\/.<\/p>\n\n\n\n<p>\u201cUsing a Nasal Rinse Cup.\u201d <em>How to Use a Neti Pot | Banyan Botanicals<\/em>, 2018, www.banyanbotanicals.com\/info\/ayurvedic-living\/living-ayurveda\/lifestyle\/using-a-nasal-rinse-cup\/.<\/p>\n\n\n\n<p>Vanvuren, Christina. \u201cWhat Are the Benefits of a Humidifier for Your Home?\u201d <em>Molekule Blog<\/em>, 18 June 2019, molekule.science\/home-humidifier-benefits\/.<br><\/p>\n\n\n\n<p><br><\/p>\n\n\n\n<p><br><\/p>\n\n\n\n<p><br><\/p>\n\n\n\n<p><br><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Why is it important to clear your Sinuses? Our sinuses have a critical impact on the quality of our breath, which impacts the vital functioning of our bodies. Ayurveda, yoga, and the Alexander Technique all stress the importance of the quality of&nbsp; breath in relation to functioning. Breathing plays a critical role in balancing our&hellip; <a class=\"more-link\" href=\"https:\/\/erinkirwin.com\/?p=596\">Read More <span class=\"screen-reader-text\">6 Natural and Effective Methods to Clear your Sinuses<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":598,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[50,49],"tags":[],"_links":{"self":[{"href":"https:\/\/erinkirwin.com\/index.php?rest_route=\/wp\/v2\/posts\/596"}],"collection":[{"href":"https:\/\/erinkirwin.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/erinkirwin.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/erinkirwin.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/erinkirwin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=596"}],"version-history":[{"count":1,"href":"https:\/\/erinkirwin.com\/index.php?rest_route=\/wp\/v2\/posts\/596\/revisions"}],"predecessor-version":[{"id":600,"href":"https:\/\/erinkirwin.com\/index.php?rest_route=\/wp\/v2\/posts\/596\/revisions\/600"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/erinkirwin.com\/index.php?rest_route=\/wp\/v2\/media\/598"}],"wp:attachment":[{"href":"https:\/\/erinkirwin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=596"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/erinkirwin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=596"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/erinkirwin.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=596"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}