Nasal and chest congestion can be the bane of so many people’s existence, especially during allergy and cold and flu season.
NASAL AND CHEST CONGESTION CAN BE THE BANE OF SO MANY PEOPLE’S EXISTENCE, ESPECIALLY DURING ALLERGY AND COLD AND FLU SEASON. But the good news is that we don’t have to reach for pharmaceutical nasal decongestants or antihistamines to get relief. Clearing stuffy noses and congested sinuses is possible with the help of specific phytonutrients and vitamins.
N-acetyl-L-cysteine (NAC) is a powerful antioxidant and precursor to glutathione. It’s also a mucolytic, meaning it helps break down mucus, especially in the upper respiratory tract. By doing this, it makes it easier for the body to expel mucus naturally.
If your congestion is from an allergy, quercetin may offer relief. Found in apples and onions, this plant-based flavonoid has both anti-inflammatory and antihistamine properties. It helps reduce the body’s histamine response, easing nasal swelling and mucus production. Quercetin is often taken alongside bromelain, an enzyme from pineapple that enhances absorption and has mucolytic effects.
Vitamin C, zinc, and probiotics top the list for supporting the immune system in clearing out mucus. They are all well-known for their immune-modulating capabilities and can help reduce the duration and severity of respiratory infections, which often cause congestion. As a bonus, vitamin C also has antihistamine effects.
Finally, peppermint or eucalyptus steam inhalations can be a game changer, providing immediate relief. The menthol in peppermint helps open nasal passages, while eucalyptus can ease breathing and act as an antimicrobial. You can also try a neti pot and do saline rinses, which work well for some people. Of course, don’t forget to stay hydrated and get plenty of rest to give your body the chance to clear the congestion.
