People be coughing, sneezing, and touching door handles. People be trying to shake your hand.
It's okay to be sick in the winter, but keep it to yourself. And if you don’t work remotely, take care of yourself and choose one of these easy natural remedies to stay healthy. Keep those germs to yourself and your family.
These are all natural preventative care habits that I’ve formed. Try at your own risk, and consult your physician (legal stuff). I'm so self-absorbed I’m aware of every cough, sneeze, wheeze, and buildup of sludge in my throat. You too should try narcissism. Please?
I use all of these natural remedies to keep my sinuses clear during winter. I enjoy tackling health from multiple angles because it makes it easier to alternate my lifestyle choices as the seasons change and my health needs evolve.
4 Effective Natural Remedies to Clear Your Sinuses This Winter
1. Alternating Nostril Breathing: Respirasyon AltèNen
Every morning from November through early March, I start my day with my squat rack. I dip, squat, hang, pull-up, and do anything else that comes to mind as I warm up my body for the cold day ahead. (It's also a great way to start the day with myself.)
As I move, I practice alternate nostril breathing. My eyes water, I decompress and become present for a short period of time, and my body is forced to operate differently, which is always helathy. By the end of my breathing exercise, I feel lighter.
Alternate Nostril Breathing Benefits for Nasal Congestion
Physical Benefits
- Improves Lung Function
*Helps strengthen the respiratory system by encouraging full and controlled breaths. - Balances Oxygen and Carbon Dioxide Levels
*Promotes efficient exchange of gases, ensuring the body is well-oxygenated. - Detoxifies the Body
*Supports the removal of toxins by enhancing circulation and stimulating the lymphatic system. - Boosts Cardiovascular Health
*Can reduce heart rate and blood pressure, promoting overall cardiovascular well-being.
Mental Benefits
- Reduces Stress and Anxiety
*Activates the parasympathetic nervous system, which calms the body and mind. - Enhances Mental Clarity
*Improves focus, concentration, and decision-making by bringing oxygen-rich blood to the brain. - Balances Brain Hemispheres
*Helps synchronize the left and right hemispheres of the brain, improving cognitive function and creativity.
Emotional Benefits
- Promotes Emotional Balance
*Encourages a sense of calm and grounding, helping to manage overwhelming emotions. - Increases Self-Awareness
*Creates a mindful connection between body and breath, deepening awareness of the present moment.
Energy and Spiritual Benefits
- Balances Energy Channels
*In yoga, it is believed to balance the "nadis" (energy channels), creating harmony within the body. - Prepares for Meditation
*Calms the mind and body, making it easier to enter a meditative state.
Overall Benefits
- Improves Sleep Quality
*Reduces insomnia by calming the nervous system and promoting relaxation. - Relieves Headaches
*By reducing stress and improving oxygen flow, it can help alleviate tension headaches. - Strengthens Immune System
*Supports overall health by reducing stress, enhancing oxygenation, and promoting relaxation.
Technique #1 (Nostril through Mouth)
- My right thumb presses against my right nostril to restrict airflow. I inhale deeply, feeling air flow only into my left nostril. Once my lungs and diaphragm are full, I exhale deeply and controlled through my mouth.
- My right thumb is off my right nostril, and my left pointer finger is now on my left nostril. I repeat the inhale and exhale technique.
Technique #2. (Nostril through Nostril)
- The same setup as above, except you alternate inhaling through your left nostril and exhaling through your right nostril.
Notes:
- Leave open space for yourself. As you exhale, snot may fly.
- Keep a mug or glass jar nearby. As I breathe through my nostrils and mouth, I feel the buildup in my throat slowly loosening. I use one of those deep grinding inhales that will annoy anyone around you to pull the loosened phlegm up and spit into the glass. Don't swallow the phlegm, or you'll be introducing harmful bacteria into your gut microbiome.
- You can also use these techniques before bed. They may help with snoring and loud night breathing.
2. Apple Cider Vinegar
The ACV craze is over, and it's expensive all the time now. I make an $8 bottle last for 2.5 months. While I enjoy my breathing exercises, I keep half a tumbler of water with me. Most mornings, I add a splash of ACV—enough so I can taste it, but not so much that my throat burns. Alternating between exercises, nostril breathing, and ACV water helps clear my throat quicker.
A few nighths a week, I've been making rum cocktails with Rhum Barbancourt and adding a bit of ACV to clear up late-night congestion.
Benefits of ACV
- Blood Sugar Regulation: Some studies suggest that ACV may help lower blood sugar levels by improving insulin sensitivity. Heart
- Weight Management: Research indicates that ACV might aid in weight loss by promoting satiety, leading to reduced calorie intake.University of Chicago Medicine
- Cholesterol Reduction: ACV has been associated with lowering cholesterol levels, which can contribute to improved heart health.MD Anderson Cancer Center
- Antimicrobial Properties: The acetic acid in ACV exhibits antimicrobial effects, potentially helping to kill harmful bacteria.Healthline
- Antioxidant Effects: ACV contains antioxidants that can help neutralize free radicals in the body.Healthline
3. Exercise
Exercising is the age-old cure for most ailments. If you already exercise, I have nothing new to tell you. If you're just starting, the two most important considerations are always your form and breathing. Inhale through your nose and exhale through your mouth.
If you need some workout rutine, I have an entire catalog at Skinny Ms. Trainer Clifford. Workouts are for everyone, just customize them to where you are.
4. Change your Food
Abstinence isn't fun. Health is a personal journey with personal responsibility that you monitor daily. Here are some food choices to consider throughout the day. Enjoy sparingly.
You know what not to enjoy. Here are some food and drinks you should enjoy daily to naturally clear your sinuses this winter.
Winter Food to Reconsider
1. Dairy Products
- Foods like milk, cheese, ice cream, and yogurt may thicken mucus for some individuals, leading to a feeling of throat or nasal buildup.
2. Sugary Foods and Beverages
- Excessive sugar can suppress the immune system and promote inflammation, potentially leading to increased mucus production. This includes sweets, desserts, and sugary drinks like soda.
3. Fried and Processed Foods
- Foods high in unhealthy fats and oils can trigger inflammation in the body, contributing to excessive mucus production and a feeling of congestion.
4. Gluten and Refined Grains
- For those sensitive to gluten or refined grains (like white bread and pasta), these foods may cause inflammation in the body, which can increase mucus in the throat and nasal passages.
5. Spicy Foods
- While spicy foods like chili peppers can temporarily relieve nasal congestion, they can also irritate the throat and nasal passages for some, leading to a reflex increase in mucus production.
(If you're already suffering from congestion, wait til your respiratory system is more relieved, or drink more water.
6. Alcohol
- Alcoholic beverages can dehydrate the body and irritate the nasal and throat linings, potentially increasing mucus production.
(I mentioned above that I’ve been enjoying some rum with ACV. I also add ice cubes and pieces of cinnamon stick. And I stay hydrated throughout the day. If your body is consistently hydrated, alcohol is less likely to negatively impact your health.)
7. Caffeine
- While not a direct cause, excessive caffeine intake can contribute to dehydration, which may thicken mucus and make it harder to clear.
Food and Beverage to Enjoy
Warm Liquids
1. Herbal Teas (i.e., caffiene-free):
Ginger, turmeric, peppermint, and chamomile teas reduce inflammation and help open nasal passages.
(Tea is the second most enjoyed beverage in the world, after water. Tea needs to be steeped (soaked in hot water so the beneficial compounds can spread through the H2O molecules) to truly enjoy the benefits of the herbs. Each tea is different, but 3-5 minutes works.)
2. Citrus Fruits
- Oranges, Grapefruits, Lemons, and Limes: High in vitamin C, which supports the immune system and reduces mucus production.
3. Spices and Herbs
- Ginger: Reduces inflammation and improves circulation, helping clear mucus.
- Turmeric: Contains curcumin, which has anti-inflammatory and antioxidant properties to protect respiratory health.
- Garlic: Acts as a natural antimicrobial agent and helps clear the sinuses.
- Cayenne Pepper: Contains capsaicin, which thins mucus and relieves nasal congestion. (Spice for soup)
4. Leafy Greens and Vegetables
- Spinach, Kale, and Broccoli: Rich in antioxidants and vitamin C to boost respiratory health.
- Carrots and Sweet Potatoes: High in beta-carotene, which supports mucous membrane health.
5. Hydrating Foods
- Cucumber +Celery: Keep mucous membranes hydrated and reduce dryness.
(I've been cooking with cucumbers weekly now. You can eat them sliced with some kosher salt, black pepper, and drizle of olive oil.) - Soups and Stews: Packed with hydrating, nutrient-dense ingredients that soothe the throat.
(I buy low-sodium base soup (red peppers + tomato, butternit squash) and add meats, vegetables and seasoning.)
9. Warming Foods with Natural Remedies
- Oatmeal with Cinnamon and Honey: Soothes the throat and provides sustained energy. (Peep my Best Breakfast for Gut Health and Energy.)
10. Fruits with Mucolytic Properties
- Apples and Pears: Gentle on the throat and provide hydration.
- Spoonful of Honey + Lemon
If you want to enjoy a tea sponful of honey, squeeze lemon juice on top. the honey is soothing beacuse it's thick and travels down the throat slowly like a snail. The Vitaminc C propeties and the acid, will go for a ride, coating sore or bacteria ridden parts of your throat.
Just Choose One
Incorporating all of these natural remedies, mindful breathing, and healthy habits into your daily routine can make a significant difference in how you feel, especially during the colder months. But you don't have to choose all. The most important ones are staying hydrated, regular exercise, and mindful food choices.
Focusing on your health, and being mindful of your body’s needs, can clear your sinuses, improve respiratory function, and maintain overall wellness. Whether it's through simple breathing exercises, ACV, or enjoying a cup of tea, consistency is key. Take charge of your health and enjoy the journey of self-care—your body will thank you.
