So you are tossing and turning, bundled up in bed with a congested nose. You have elevated your head with pillows, turned on the humidifier, and even reached for some saline spray. You are doing all the right things, but there are also a few intensive diet changes to try. Let’s unpack precisely what foods are great in your diet for sinus relief. It’s also important to know what to avoid eating as this can further impact congestion in the nasal cavity.
A range of sinus issues could prevent you from getting your eight hours of rest. It’s worth mentioning that there is no one-size-fits-all when adjusting your diet to assist sinus relief. No one food group will cure sinus congestion, but some will help reduce the symptoms. These foods will lower inflammation and boost your immune system, so it has a higher chance of fighting off sinus issues. To have restful sleep, your diet matters.
The Age-Old Truth: Water And Its Healing Properties
If you have a congested nose, the first change in your diet should be your water intake. Reach for your water bottle and stay hydrated constantly throughout the day. Water can help break down mucus, which will help clear your nasal cavity much faster than other beverages.
On the other hand, caffeine and alcohol can cause dehydration, making it harder for your body to break down mucus. Sugary drinks are just as bad, as they increase mucus production, making it harder for your sinuses to have some relief. Stay clear, and instead, get your water quota up.
Honey
If you focus on establishing a sinus relief diet, try reaching for some honey. Known for its soothing qualities, it can also act as an antibacterial agent. It’s got anti-inflammatory properties as well. With its soft texture, honey creates a protective balm on the throat, allowing mucus to pass down more freely. When you are experiencing sinus issues, your nasal passages can often be swollen. With honey in the picture, anti-inflammatory ingredients can help facilitate drainage, making your nose clearer and free of leaks. Honey can be consumed in tandem with tea or dissolved in hot water. Or, simply have a spoonful for potent effects. This can be integrated nicely into your sleep routine as a sweet treat and soothing activity.
Boil some broth: soup to soothe the soul
Soups can be a practical, comforting staple to introduce into your diet for sinus relief. As an age-old home remedy, soups help treat symptoms directly, with their steam mimicking a natural decongestant. This steaming process helps break down mucus, which can clear your airways. If you want to give your immune system the boost it craves, consider boiling a garlic, miso or turmeric soup broth. Nothing is as comforting as sipping hot soup while nursing a cold or navigating sinus issues. Having a lighter dinner can also benefit your immune system, which will help you sleep much better than heavier foods.
Tea time
Similar to how soup can help your sinuses, tea can help clear your nasal cavities as well. The steam produced in a teacup can be highly beneficial to breaking down that pesky mucus. Try ginger or peppermint tea for its calming qualities. If you find it hard to fall asleep due to heavy nasal congestion, try some of our other remedies/foods for a good night’s sleep.
lemons, limes, and oranges
Citrus is key to supporting your immune system. Lemon, lime, and oranges can lower the intensity and decrease the timeframes of your sinus symptoms. So, if you reach for an orange, you may notice a reduction in inflammation, and your nose could be less blocked the next day. If you want something a bit stronger to counteract the congestion or sinus issues, try a saline spray or have a hot shower.
Spicy food: friend or foe?
It’s an old wives’ tale that spicy food can help with sinus relief. Although there has not been much research on this, anecdotal evidence points towards spicy food helping sinus issues. Spicy foods like Capsaicin, Curcumin, or Horseradish can act like natural nose decongestants, thinning mucus as consumed.
What To Avoid When You Have Sinus Issues
Give histamine a miss!
Histamine is a naturally occurring molecule in our bodies that aids digestion and regulates the nervous system. However, it can be adverse in excessive doses and work against our bodies. Foods rich in histamine can trigger sinus congestion, making your runny nose more persistent. Histamine can also exacerbate symptoms of a sinus infection. When facing sinus issues, it is best to avoid cheese, wine, sushi, or condiments like kimchi.
Skip the alcohol for now.
You must adjust your diet and cut out alcohol for sinus relief. Alcohol can decrease the number of antibodies and healthy bacteria. This puts your body at risk of being unable to combat ailments like sinus congestion. In addition, spirits, beers or cider can create a dehydration effect, making your throat dry and contributing to your overall sinus blockage. Red wine might even contribute to a heavy headache or a sneezing fit. The last thing you would want to grapple with when you are sleeping is a runny nose and an aching head.
Yoghurt, cheese and milk
Dairy is not your friend when it comes to clearing sinus congestion. This is because dairy can increase the presence of mucus in your nose. Dairy does not make mucus per se; it amplifies and exacerbates already existing mucus. If you seek some sinus relief, avoid foods that trigger sinus congestion, like milk in your coffee, which can worsen things and make getting better more out of reach.
Instead, incorporate supplements into your sleep routine every night to ensure a more restful sleep.
Auckland Sleep
While these dietary changes can help, persistent sinus issues require a more tailored approach. At Auckland Sleep, we offer expert guidance to improve your sleep and sinus health. We relieve your restless nights by providing resources, guidance, medication, and equipment for sleep hygiene.
Nothing is worse than fighting off sinus congestion when you have been lying in bed for over an hour, wide awake. If you want remedies for your sleep routine, consider changing your diet for sinus relief.
Reach for a comforting soup for dinner, and replace your daily coffee with an herbal tea. Stay away from dairy until you fully recover.
Take our sleep test today to learn how to transform your congested nights into soothing, restful sleep. Or call us today, and we can help curate a sleep routine for you.
