As we transition into fall and approach winter, we’re focusing on helpful tips to keep your sinuses and lungs healthy during the cooler months ahead.
Let’s talk Sinuses!
As the season shifts, we’re closing up the house, turning on the heat, raking leaves, and winterizing our spaces. Yard work can expose us to dust and mold, while indoor air becomes drier with heating. Here are some tips to protect and support your sinuses and lungs, helping you maintain a strong immune system through the winter months.
Sinus Health Tips
Net Pot: If you’ve never tried using a neti pot (it’s not for everyone!), consider taking a moment to learn how it works. Rinsing your sinuses after yard work—like raking leaves, leaf blowing, or sweeping the porch or garage—can help reduce inflammation and lower the risk of sinus infections by clearing out dirt, dust, and mold spores.
Humidify: Adding moisture to the air is a great idea! Dry sinuses are more susceptible to infection, so keeping an eye on the humidity level in your home is key. Aim to maintain it between 30% and 50%—inexpensive humidity monitors can help you keep track of this easily.
When it comes to humidifiers, you have a few options. If it suits your lifestyle, try placing bowls of water in certain areas of your home, especially in bedrooms. The dry air will naturally pull moisture from the bowls into the room. If you’re using a humidifier that steams or mists moisture, take care not to overdo it! If you start noticing moisture buildup on windows or windowsills, it may indicate excess humidity, which can lead to mold issues. Keep an eye on your humidity levels to prevent this.
Moisturize: Keeping the tissues of our sinuses moist is an excellent way to support a balanced immune response to pathogens, dust, and mold. When our tissues become dry, they become more sensitive and prone to inflammation. Moist tissues, on the other hand, help us respond more effectively—allowing us to sneeze, blow our noses, and move on—rather than experiencing an overreaction with multiple sneezes, watery eyes, a runny nose, and persistent postnasal drip.
- Essential oils and steam can be incredibly soothing for your sinuses. To use them, boil a pot of water on the stove, then remove it from the heat. Add 5-10 drops of eucalyptus oil, or any other soothing oil of your choice. Wait for a count of 10 to allow the steam to cool slightly before placing your face over the pot. Drape a towel over your head to trap the steam and breathe in through your nose first. Then, alternate between breathing through your nose and mouth to draw the essential oil steam into your lungs. This can be done 2-3 times a day for relief.
- Diffusers – you can diffuse essential oils into the room and reap the benefits of the oil as they are dispersed into the air.
- Nasaya oil – truly one of the best-kept secrets for sinus care! Before bed and after your morning shower, take a sterile cotton swab (Q-tip) and gently rub Nasaya oil inside your nostrils. Do not insert the swab too far into your sinuses—keep it about an inch or less inside the nose. Be sure to use a separate sterile Q-tip for each side to avoid cross-contamination. This simple routine can help keep your nasal passages moisturized and support sinus health.
In summary, maintaining healthy sinuses is a great way to support your immune system, ensuring it’s primed and ready for any cold and flu exposures during the season.
If it’s been a while since your last checkup, now’s the perfect time to come in and update your wellness strategies. A little proactive care will help ensure you have a healthy start to enjoying the upcoming holiday season!
Until then, stay well and we will see you soon!
Dr. Suzy
