If you have a, shall we say, high-maintenance respiratory system (thanks to bone structure, climate, allergies, pollution or any of a host of other factors), you know the winter months can bring a special breed of aches and pains…in your face. But there are some ways to manage sinus pressure before it gets out of hand. Note that if you have a full-blown infection (or think you might), you should see a doctor, but these easy preventative tricks are a godsend for keeping issues at bay.
6 Ways to Deal with Annoying Sinus Pressure
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Published Dec 20, 2018
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Use A Humidifier
Dry winter air is the enemy of clear sinuses. Using a humidifier—particularly next to your bed at night—helps keep your nasal passages from drying out, getting irritated and inhibiting drainage. Bonus: Your skin won’t hate the extra moisture, either. Just be sure to clean it regularly to prevent the growth of mold and other germs. Note that if you live in a climate that’s humid year-round, you might want to look into a dehumidifier, as too much moisture can create a breeding ground for allergens.
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Try A Neti Pot
Nasal irrigation—a fancy term for, um, pouring water in your nose—has long been recommended by doctors as a way to maintain sinus health. Rinsing regularly with a saline solution can help flush out the bad stuff (like dust and pollen) while moisturizing dry nasal passages. Whether you use a neti pot or another specialized tool, be sure to follow the instructions carefully (e.g., never use straight tap water).
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Drink Tons Of Water
Yet another reason to stay hydrated: It helps thin out the gunk inside your nasal passages, enabling it to clear out more easily. Likewise, if you’re feeling blocked up, avoid caffeine and alcohol, which have the opposite effect.
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Cut Out Dairy (...maybe)
It’s commonly believed that milk increases mucus production, but there hasn’t been any solid research to prove it. But there is a potential link between the two: A study conducted by the Medical University of Vienna in Austria found that some people with chronic sinusitis may have a mild dairy allergy, which can aggravate things even more. Look into getting tested or pay close attention to changes in your symptoms after partaking in a cheese plate or milkshake.
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Take Probiotics
Probiotics for your nose may not have hit the shelves at your local GNC yet, but there’s some promising evidence that a healthy biome is beneficial for more than just your gut. The presence of healthy bacteria can help ward off bad bacteria and fungus, which are causes of many (but not all) sinus infections. Eat fermented and cultured foods like yogurt and kimchi, or consider adding a supplement.
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Use An Extra Pillow
Being horizontal for eight hours causes mucus to pool in your sinuses. (One reason you might sound like Gollum first thing in the morning…just us?) Propping yourself up slightly aids drainage throughout the night, so you won’t wake up feeling quite as congested.