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relieve sinus symptoms

Most of the time, sinuses are out of sight, out of mind. But when they’re inflamed, they can cause swelling, congestion, headache, facial pain, cough, toothache, and more. If you’re prone to sinus problems or are fighting a cold or allergies that could result in sinus blockage, there are easy steps you can take to keep things flowing.

The paranasal sinuses—four pairs of connected cavities in the bones around the nose—produce mucus that keeps the inside of the nose moisturized and deters pollutants, micro-organisms, and dust. When sinus passages are blocked, though, they can’t drain, which leads to an overgrowth of bacteria, infection, and an inflammatory response known as sinusitis.

The key to avoiding sinusitis is to keep nasal passages from clogging. There are several preventive measures that can help.

Soothe your sinuses

The Harvard Women’s Health Watch calls nasal irrigation “one of the simplest, cheapest, and most effective ways to prevent and treat sinus problems.” Using a neti pot or a bulb syringe, irrigate your sinuses once or twice a day with a solution of two cups of water, a half teaspoon of baking soda, and a half teaspoon of non-iodized salt.

Organisms that are sometimes found in small amounts in tap water are safe for drinking because they are killed in stomach acid. But inhaled, bacteria, protozoa, and/or amoebas may stay alive in nasal passages and can cause serious infections. If you’re cleansing or moisturizing your nasal passages with a neti pot, spray bottle, or other device, it’s critical to follow guidelines from the Centers for Disease Control. Follow any manufacturer’s instructions; wash, dry, and air the device between uses; and use only • Distilled or sterile water that you’ve purchased in a store. • Water that’s been boiled for three to five minutes and then cooled until it’s lukewarm. • Water that’s been processed with a filter designed to trap infectious organisms.

Foods to fight inflammation

Sinus problems are caused by inflammation, so eating an anti-inflammatory diet can keep them at bay. Avoid processed sugar, gluten, foods high in saturated fat, refined carbohydrates, and excess omega-6 fatty acids from processed foods.

Instead, focus on foods that contain antioxidants or omega 3s. That includes oily fish, tart cherries, citrus, berries, and other fruit, avocados, green vegetables, beans, green tea, and spices including turmeric, ginger, basil, and cayenne pepper.

If you have a chronic or recurring case of sinusitis, or if your symptoms are severe and continue for more than a week, see a healthcare practitioner. ●

SELECTED SOURCES “Acupressure points for sinus problems & nasal congestion” by Michael Reed Gach, http://acupressure.com • “Consumer updates: Is rinsing your sinuses with neti pots safe?” www.FDA.gov • “A guide to natural ways to alleviate allergy and sinusitis symptoms” by Shannon Wongvibulsin, UCLA Center for East-West Medicine • “Improve your sinuses today: What to eat to avoid inflammation,” Pacific College of Oriental Medicine, www.PacificCollege.edu, 9/10/17 • “The potential

for topical probiotic treatment of chronic rhinosinusitis, a personal

perspective” by Anders U. Cervin, Frontiers in Cellular and Infection Microbiology, 1/12/18 • “Sinus conditions & treatments,” www.Cedars-Sinai. org • “What to do about sinusitis,” Harvard Women’s Health Watch, 4/2/18

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