‘Tis the season for the sounds of sniffles.
A stuffed up nose seems to be a staple of colder weather, especially as cold and flu season has hit its peak from now until February.
While avoiding catching a cold is tough, you can find relief without having to stock up on hundreds of medications and tissues. And none of them rely on debunked viral TikTok trends for congestion.
There are natural methods to soothe your sinuses, according to Dr. Madeleine Herman, an ear, nose and throat surgeon and physician president at the Sinus Center & ENT Specialists of Houston.
She shared her top tips for clearing out congestion — but warned one could be particularly triggering.
Nasal saline spray
The most effective solution for clogged nostrils? Nasal saline.
“This includes saline rinses, sprays or neti pot solutions,” Herman told The Post. “Saline helps flush out mucus, allergens, irritants and inflammatory mediators, improving airflow and reducing congestion.”
Saline nasal sprays also provide moisture in dry environments caused by low humidity, air travel or heated environments — all common wintertime problems.
If you opt for this method, make sure you’re using nasal spray correctly. “We do like to angle all nose sprays slightly toward the eye,” Dr. Robert Sporter, an allergist at ENT and Allergy Associates in Manhattan, previously told The Post. “We don’t want to spray the septum, which is the middle part of the nose.”
Overuse, though, can lead to rebound congestion, also known as rhinitis medicamentosa, a condition that actually worsens symptoms like swelling of the nasal passage and even more severe persistent stuffiness.
You’ll also may want to double-check that whichever brand you buy hasn’t been recalled.
Use a humidifier
Speaking of dry conditions, Herman’s next tip is to use a humidifier.
“Adding moisture to the air — especially during winter or in dry indoor environments — reduces nasal dryness and inflammation and helps thin mucus, which can significantly improve nasal airflow,” she explained.
“A cool-mist humidifier at night is often beneficial,” she added, as you’ll get better sleep while keeping your hair, skin and nails moisturized.
While there aren’t too many downsides, make sure to clean it often and change the filter if necessary to avoid mold, mildew and bacteria growth.
Add essential oils
Turns out essential oils can do more than boost energy: They can flush out sinuses while adding a nice smelling boost to the room.
“Some patients also find short-term relief by adding eucalyptus or peppermint oil to their humidifier,” Herman said. “The active ingredients in these, eucalyptol and menthol, are also found in some decongestant medications. They can temporarily open the nasal passages.”
But she warns they should be used sparingly, especially by certain people, as they could trigger a nasty side effect.
“Prolonged use can irritate the nose,” Herman said, adding that anyone with asthma “should use with caution due to the risk of triggering bronchospasm.”
Bronchospasm happens when the muscles around the airways suddenly tighten, making it difficult to breathe. While asthma is a common cause, dry environments, cold temperatures and allergens can also bring on the wheezing, chest tightness and shortness of breath.
And for those who are battling allergy-related congestion, Herman recommends avoiding certain triggers as much as possible.
“Environmental control is key,” she said. “This includes limiting exposure to known triggers such as pollen, dust mites, and pet dander, washing bedding in hot water frequently, wearing a mask around allergens and using HEPA air purifiers to reduce airborne allergens.”
