Runny nose remedies: Hydration, hot tea, and spicy foods can clear your sinuses

If you have a runny and blocked nose, staying hydrated is crucial. Consuming enough fluids helps to thin the mucus accumulating in our sinuses, enabling us to clear it out more quickly.

In this case, it's better to avoid substances like coffee, alcohol, and other beverages known to have dehydrating effects. Keep in mind that regular hydration isn't just crucial during an infection. Based on advice from doctors and nutrition experts worldwide, it's recommended we all drink around 0.52 gallons of water daily for optimal health.

Hot tea

Another strategy for alleviating a runny nose includes consuming warm tea and other hot liquids. Due to their high temperature and resulting steam, these beverages help to open and clear your respiratory tract.

A study conducted in 2009, published in the "Rhinology International Journal," found that drinks like these assist in relieving cold symptoms. The researchers identified that they stimulate nerves in the nose and mouth zones. Chamomile, nettle, mint, and ginger are the most effective teas in combatting a runny nose.

Steam inhalation

Using hot steam involves creating a homemade inhaler. Fill a pot with water and warm it just enough to generate steam without letting it boil.

Inhale the steam by positioning your face about eight inches above the water, keeping your eyes closed, and taking a deep breath through your nose. Be cautious not to get your face wet. Add a few drops of essential oils like sage, mint, pine, eucalyptus, rosemary, thyme, or tea tree to the water to increase the benefits.

Spicy dishes

For those fond of spicy food and struggling with a runny nose, reaching for their favorite spices could help. Food additives such as cayenne pepper, wasabi, horseradish, habanero pepper, or ginger are particularly beneficial. They widen the sinus passages, create a warming sensation, and facilitate sinus relief. Additionally, capsaicin, a component in peppers and enjoyed by many, possesses anti-inflammatory and antioxidant properties.