Congestion Relief Tips for Adults

Effective Congestion Relief Tips for Adults

Congestion can be incredibly uncomfortable, making it difficult to breathe, sleep, and carry on with your day. Fortunately, there are many natural remedies and supplements that can help alleviate congestion and support your respiratory health. Below are some effective tips to help you breathe easier and feel better.

Home Remedies for Congestion Relief

1. Steam Inhalation

Inhaling steam can help loosen mucus and soothe nasal passages.

• How to do it: Boil water, pour it into a bowl, and lean over it with a towel covering your head to trap the steam. Breathe deeply for 5-10 minutes. You can also turn your shower on hot and steam up your bathroom just make sure to turn the vent on after for a while and get good ventilation in there to prevent any mold growth in your bathroom.

• Pro Tip: Add a few drops of eucalyptus or peppermint essential oil for enhanced relief. One of my favorite blends is from Rowe Casa Organics that is called "Breathe" as it has both eucalyptus and peppermint in it. You can save 20% on your first order from Rowe Casa Organics with discount code: holisticheidi.

2. Nasal Irrigation

Flushing your nasal passages with saline solution can clear mucus and reduce sinus pressure.

• How to use: This can be done with a Neti Pot or one of my favorite devices is a Navage which helps mechanically push the saline through one nostril and suction it out the other nostril. It is less messy than the Neti Pot and I find it helps clean my sinuses so much better.

• Safety Tip: Always use distilled or sterilized water.

3. Xlear Nasal Spray

• Contains xylitol to help loosen mucus and reduce nasal bacteria.

• How to use: Spray 1-2 times in each nostril as needed.

4. Nebulizing with Hypertonic Saline (3% Solution)

Nebulizing with a saline solution can thin mucus and help open airways.

• How to do it: Add 3% saline solution to a nebulizer and breathe in the mist for 10-15 minutes.

• Why it works: The hypertonic saline helps draw fluid out of swollen nasal tissues, reducing inflammation and congestion.

5. Hydration is Key

Staying hydrated thins mucus, making it easier to expel.

• Tip: Drink plenty of water, herbal teas, and broths. Avoid caffeine and alcohol, which can dehydrate you. Warm water with lemon and a squeeze of honey can be soo helpful!

6. Elevate Your Head While Sleeping

Keeping your head elevated encourages sinus drainage and reduces nasal pressure.

• How: Use an extra pillow or a wedge pillow for better results.

7. Warm Compress

Applying heat to your sinuses can relieve pressure and promote mucus drainage.

• How to do it: Place a warm, damp towel over your nose and forehead for 10-15 minutes.

8. Decongestant Salves

Salves can be applied to the chest, back, or feet to promote respiratory comfort. I love this blend from Rowe Casa as it has peppermint and eucalyptus in it. You can save 20% on your first order from Rowe Casa Organics with discount code: holisticheidi.

• Why it helps: The blend of essential oils in the salve supports clear breathing and helps loosen mucus.

9. Spicy Foods

Capsaicin in spicy foods like chili peppers can temporarily clear nasal passages.

• Tip: Add hot sauce or wasabi to your meals for quick relief.

• My favorite products:

10. Essential Oils

Diffuse eucalyptus, tea tree, or lavender or peppermint essential oils to help open nasal passages.

Supplements for Congestion Relief

I linked a couple of my favorite brands for you on Fullscript. You can look at them here as well as save 20% on them through Fullscript as well.

1. Quercetin

• A natural flavonoid with anti-inflammatory properties that help reduce sinus swelling.

2. N-Acetyl Cysteine (NAC)

• Helps break down mucus and supports lung health.

3. Vitamin C

• Boosts the immune system and reduces inflammation in the respiratory tract. It can also help decrease histamine levels.

4. Zinc

• Helps shorten the duration of colds and alleviate congestion.

5. Bromelain

• An enzyme found in pineapple that reduces inflammation and breaks down mucus.

6. Elderberry

• Supports immune function and reduces mucus production.

7. Probiotics

• Maintain a healthy immune system and reduce the risk of respiratory infections.

8. Astragalus

• Boosts the immune system and supports respiratory health.

Top Supplement Blends for Congestion Relief:

1. D-Hist by Ortho Molecular

Key Ingredients and Benefits:

• Quercetin: A powerful flavonoid that stabilizes mast cells, preventing the release of histamine and reducing nasal inflammation.

• N-Acetyl Cysteine (NAC): Helps break down thick mucus, making it easier to expel.

• Stinging Nettle Leaf: Naturally lowers histamine levels and alleviates allergy-related nasal symptoms.

• Bromelain: An enzyme that reduces inflammation and supports mucus breakdown.

• Vitamin C: Strengthens the immune system and helps reduce respiratory inflammation.

Why It Helps with Congestion:

D-Hist is a comprehensive solution for individuals dealing with congestion due to allergies or chronic sinus inflammation. Its combination of anti-inflammatory and mucus-thinning ingredients helps open airways and promote easier breathing.

You can save 20% on it through my Fullscript link. Simply click here, create a login and once logged in you can click "catalog" and then search "D-Hist by Ortho Molecular."

2. Histamine Nutrients by Seeking Health

Key Ingredients and Benefits:

• Vitamin C: Supports the breakdown of histamine and reduces inflammation in the respiratory tract.

• Vitamin B6 (Pyridoxal-5-Phosphate): Plays a crucial role in histamine metabolism, helping the body process and eliminate histamine efficiently.

• Copper: A co-factor for diamine oxidase (DAO), the enzyme responsible for breaking down histamine.

• Zinc: Supports DAO production and modulates immune function.

• L-Methionine: Aids in liver detoxification, which is essential for histamine clearance.

Why It Helps with Congestion:

Histamine Nutrients is ideal for those with histamine intolerance or sensitivity, which can manifest as chronic congestion. By providing key nutrients that regulate histamine levels, this supplement promotes clearer airways and reduces allergy-like symptoms.

You can save 10% on Seeking Health with discount code: heidip10

3. D-Congest by Dr. Green Mom

Key Ingredients and Benefits:

• Wild Cherry Bark: Supports respiratory health, soothes the lungs and provides a sense of warmth.

• Cordyceps Mushroom: Helps improve lung function and respiratory capacity.

• Oregano: Provides support to the respiratory tract and promotes a healthy inflammatory response.

• Thyme Leaf: Contains compounds that support healthy respiratory function.

• Licorice Root: Soothes inflamed mucous membranes and supports respiratory health.

Why It Helps with Congestion:

D-Congest is specifically designed to manage congestion during colds, allergies, or upper respiratory infections. Its potent blend of herbs and natural ingredients helps reduce inflammation, break down mucus, and support overall respiratory health.

You can save 10% on Dr. Green Mom's D-Congest with discount code: holisticheidi10

4. Mother’s D-Congest by Dr. Green Mom

Key Ingredients and Benefits:

• Elderberry: Rich in antioxidants and supports immune function.

• Echinacea: Supports the immune system, cleanses blood and acts as an upper respiratory tonic.

• Eyebright: Supports eye health and the upper respiratory tract.

• Plantain: acts as a drying herb pulling impurities out of the body.

Why It Helps with Congestion:

Mother’s D-Congest is formulated specifically for pregnant and nursing mothers who need safe and effective respiratory support. Its carefully selected blend of herbs provides gentle yet effective congestion relief without the need for harsh medications.

Summary: Choosing the Right Supplement for Congestion Relief

Each of these supplement blends offers unique benefits for managing congestion:

• D-Hist: Best for allergy-related congestion and chronic sinus inflammation.

• Histamine Nutrients: Ideal for those with histamine intolerance or sensitivity-driven congestion.

• D-Congest: Excellent for acute congestion due to colds or upper respiratory issues.

• Mother’s D-Congest: A safe and gentle option for pregnant and nursing mothers.

As always, consult your healthcare provider before starting any new supplement, especially if you have underlying health conditions or are pregnant or nursing.

NOTE: some of the links above are affiliate links and I may earn a small commission or store credit if you purchase through them. By no means feel obligated to purchase through the links.