Natural Sinusitis Treatments That Actually Work

Statistics indicate that around 31 million Americans develop sinusitis each year, and 16 million of them seek outpatient care for relief.1 While there are many available pharmaceutical (and even surgical) remedies for long-term relief, this often causes side effects.

Instead of relying on methods that cause further harm, it’s better to explore strategies that address the root cause of inflammation, thus providing relief without dangerous side effects.

What Are The Sinuses?

While you can’t see them, your sinuses are unsung heroes located inside your head. They play multiple roles, from filtering the air you breathe to absorbing bumps.2,3

Humans have four pairs of sinuses. One pair is found above your eyes and in your forehead. There are also other sinus cavities between your eyes, just behind the nose, while the biggest sinuses are found under your eyes, behind your cheeks.

As you inhale, the mucus and tiny hair strands humidify the air before entering your lungs. That’s because breathing in cold, dry air causes issues such as coughing and wheezing. The mucus and hair in your sinuses also trap pollutants, such as dirt and dust that are eventually removed from your nasal cavity.4

In the event that you bump your head into something, your sinuses will protect the brain from experiencing a direct impact.

While your sinuses generally work well, sometimes they become inflamed, leading to a condition known as sinusitis. This causes symptoms like stuffy nose, mucus dripping down your throat (postnasal drip), runny nose, facial pressure, fever, headache, and coughs.5

9 Home Remedies For Sinusitis

Sinusitis usually goes away on its own after a few days, but there are times when the symptoms are bothersome and eventually affect your daily routine. While it’s tempting to take a pill for your pain, this isn’t necessary — there are many ways to manage sinusitis naturally, according to The Hearty Soul:6

1. Saline nasal irrigation —This is an affordable, effective treatment for sinusitis. To create an irrigation solution, mix salt with filtered water. Then, using a nasal irrigation tool, like a neti pot, use the saline solution to flush out the mucus and relieve your sinuses.

2. Steam therapy —Another simple remedy is to place your head above the steam from a bowl of warm water and inhale deeply for several minutes. For better relief, you can add essential oils like eucalyptus.

3. Staying hydrated —While you’re dealing with sinusitis, it’s important you drink enough water. Dehydration makes the mucus thicker, which clogs your sinuses — the perfect environment for bacteria to grow.7

4. Warm compress —Place a warm compress on your face to reduce swelling and pressure caused by congestion. You can combine it with steam therapy for better results.

5. Reduced exposure to mold —The presence of mold in your home is a common trigger for sinus infections because the fungi release airborne spores that enter your nose. To reduce mold exposure, focus on improving air quality in your home and fixing any spots that have moldy growths.

6. Elevated sleeping angle —Getting enough sleep is important to let your body fight and recover from the cause of sinusitis, but did you know you can influence the results even more? Sleeping with your head at an elevated angle helps recovery by preventing mucus from pooling while you sleep.

7. Humidifier —A small humidifier will help add moisture into your indoor air by releasing water vapor. A humidity level between 30% and 60% helps keep your sinuses from drying while also preventing mold growth.

8. Essential oils —The aroma of essential oils such as peppermint will help provide a cooling sensation, providing relief and opening your nasal passages. You can combine this with your humidifier for greater results.

9. Sunlight exposure —According to a study published in Nutrition and Metabolic Insights, “Evidence has shown that patients with sinusitis have lower vitamin D levels, and vitamin D supplementation alleviates their symptoms.”8 That being said, I strongly recommend that you get it through sunlight exposure.

Sunlight triggers other beneficial effects in your body, aside from producing vitamin D. However, it’s important that you avoid direct sunlight during peak hours (10 a.m. to 4 p.m.) until you’ve reduced your consumption of vegetable oils for at least two to six months. This is because the linoleic (LA) found in these oils accumulate in your skin. When it interacts with the sun’s UV rays, it triggers inflammation and DNA damage.

Healthy Foods That Help With Sinusitis

Home remedies are just one part of the equation when it comes to managing sinusitis. Your diet also plays a huge role, as it helps manage inflammation and eliminate viruses, fungi, or bacteria that’s causing the symptoms:9

GARLIC — A common cooking ingredient, this herb contains allicin, which is released when crushed. Allicin is the primary sulfur compound in garlic that’s responsible for its pungent aroma. As for its therapeutic properties, allicin helps thin the mucus blocking your nasal passages, as well as reduce inflammation.

Consuming garlic raw will allow you to reap most of its benefits, but make sure to chop or crush it before eating it whole. If you don’t like the taste of raw garlic, consider trying aged black garlic, which is made by fermenting garlic bulbs. One study noted that it has a “sweet and sour taste and no strong odor,”10 which can entice consumers averse to fresh garlic.

ONIONS — This pungent vegetable is well-known for its anti-inflammatory properties. Like garlic, it also contains sulfuric compounds that help clear nasal congestion.

GINGER —Another herb renowned for its anti-inflammatory properties, ginger contains antihistamine and other bioactive compounds that help manage nausea and allergic reactions.

TURMERIC —Known for its distinctive color that gives curry its famed appearance, research shows that turmeric contains anti-inflammatory compounds that help reduce nasal congestion, sneezing, and rhinorrhea.11

PINEAPPLE —If mucus is already dripping from your nose, try eating a few slices of pineapple. This fruit contains a unique enzyme called bromelain, which helps reduce mucus production, as well as inflammation.

CHILI  PEPPERS —If you enjoy eating spicy food, then you’re already getting the benefit of chili peppers regularly — capsaicin. This compound helps thin out the mucus, allowing it to drain better as well as improve air circulation.

HORSERADISH —This vegetable contains beneficial sulfur, similar to garlic and onions. As with the other herbs, this one also helps thin the mucus from the upper respiratory passages and improve air circulation. To take horseradish, try grating some and chewing it until the flavor goes away. A pinch of it will also work, but you’ll need a stronger variety.

COCONUT OIL —This common cooking ingredient contains antibacterial and antiviral properties, making it good for microbe-related sinus infections. When using coconut oil, make sure it comes from a reputable producer, and that it is not adulterated with other oils.

CITRUS FRUITS —If you’ve developed sinusitis due to a bacterial or viral infection, supporting your immune system with vitamin C from citrus fruits is an effective strategy. These fruits also contain water and dietary fiber, which helps your digestive health.

HOMEMADE HERBAL TEA —Sipping tea made from a combination of healthy ingredients will help soothe your sinuses. Mix cloves, black pepper, ginger, basil leaves, and tea into boiling water. Pour it in a cup, then add raw honey to taste. The ingredients in this tea recipe contain anti-inflammatory and antibacterial compounds that are helpful in managing sinusitis. Interestingly, research12 has shown that basil also contains bioactive compounds that decrease mucus secretion.

Sources and References

1 University of Michigan Health, “Nose and Sinus Disorders”
2 Maryland ENT Center, “What Are the Sinuses Responsible For?”
3 Palmetto ENT & Allergy, January 17, 2025
4 Allergy & ENT Associates, May 31, 2022
5 Cleveland Clinic, “Sinus Infection (Sinusitis)”
6 The Hearty Soul, April 8, 2025
7, 9 Go Digit, “What to Eat and Avoid for Sinus Infection?”
8 Nutr Metab Insights. 2024 Oct 15;17:11786388241263680
10 Molecules. 2017 Jun; 22(6): 919
11 Ann Allergy Asthma Immunol. 2016 Dec;117(6):697-702.e1
12 Front Pharmacol. 2022 Jan 3;12:805391

This article was brought to you by Dr. Mercola, a New York Times bestselling author. For more helpful articles, please visit Mercola.com.

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