Getting rid of congestion naturally focuses on clearing nasal passages and reducing inflammation holistically. Congestion, caused by colds, allergies, or environmental irritants, restricts airflow and causes discomfort. Saline nasal irrigation flushes mucus and allergens, easing swelling. Steam inhalation from a hot shower or bowl of hot water loosens mucus. Spicy foods like chili or horseradish promote sinus drainage. Staying hydrated with warm fluids thins mucus, aiding expulsion. Elevating the head at night prevents mucus pooling, while avoiding dairy may reduce mucus production in some, supporting faster congestion relief.
- Use saline irrigation: rinse sinuses twice daily.
- Inhale steam: 10-minute hot shower or humidifier.
- Eat spicy foods: chili, horseradish for decongestant effects.
Peppermint: Menthol clears nasal passages, improving airflow. Eucalyptus: Anti-inflammatory vapors reduce mucus buildup. Elderberry: Boosts immune response to fight congestion causes.
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