Stuffy nose and congestion are quite common during seasonal flu and the common cold. Pollution, allergies, or dry air can also cause nasal congestion. Sometimes it is also caused by viral infections such as COVID-19. In such cases, it is best to get tested, undergo isolation, and consult a doctor. But in other instances, cold and nasal congestion often go away on their own. Here are a few simple home remedies that may give relief.

Drink plenty of fluids
Drinking a lot of fluids keeps dehydration away. This will help in clearing the congestion and recovering from cold and flu faster. Ginger ale, herbal teas, sports drinks, and fruit-based juices are great options to keep fluid levels optimum in the body. Drinking plenty of water is also necessary. In addition, soups and broth are also helpful in keeping hydrated.

Take in steam
Nasal congestion due to cold and flu occur due to inflammation of the sinuses. The inflammation is triggered by the presence of irritants such as viruses, bacteria, and other allergens. Taking in steam can help calm down the inflammation and clear up the congestion. Taking deep breaths while holding the face over rising steam is the easiest way to get relief from a stuffy nose.

Add ginger to your meals
Ginger has anti-inflammatory properties and antioxidants. Both of these help the body to fight off the infection that has caused the cold and flu. One of the best ways to have ginger is by adding it to meal preps such as broth, stir-fries, soups, curries, and so on. Ginger-infused tea or beverages are also a good way to add the benefits of the root to daily nutrient intake.

Place a humidifier in the room
A cool-mist vaporizer or a humidifier will keep the air hydrated. Dry air is often a major reason for causing irritation and inflammation in the nasal passages during cold and flu. Breathing in the humid air will help soothe the irritated nasal tissues and reduce inflammation. This will thin out the mucus, helping in better drainage. While using a humidifier, make sure to change the water and clean it regularly to avoid mold and bacteria.

Use a saline spray or salt rinse
A salt rinse or a saline spray can provide relief in colds and flu. It generally involves the use of a neti pot. This is filled with iodine-filled salt and distilled water. Using this solution will help break up the congestion in the nose, giving relief from stuffiness. A nasal spray bottle that has this saline solution also provides relief from dry nasal passage.

Add vitamin C-rich sources to your meals
Vitamin C is one of the essential nutrients that help combat infection in the body. It is an important nutritional element that improves overall health. Adding vitamin C sources to meals can help in recovering from colds and flu. Some rich sources of vitamin C include citrus fruits and tomatoes. Other good sources are green and red peppers, broccoli, kiwifruit, strawberries, cantaloupe, and Brussels sprouts.

Apply warm compress
In many cases, nasal congestion due to cold and flu causes headaches and pain. This aggravates the other symptoms and delays recovery. One of the best ways to deal with this is by using a warm compress. The compress can be placed directly over the forehead and the nose. This will provide relief from the inflammation and pressure caused by the congestion.

Have a warm bath
Warm baths or showers are a great way to ease the discomfort caused by cold and flu. The hot steam will open up the congestion in the nasal passages. Moreover, the warm water will relax the body giving relief from body aches and headaches caused by a blocked nose. When cold and flu causes fever, warm sponge baths can help. Adding Epsom salt or essential oils can also have a soothing effect.

Add honey to tea or warm water
Honey has antibacterial and antimicrobial properties. This is what makes it one of the most common remedies to be used at home for colds and flu. Having herbal tea with honey is an excellent way to soothe a sore throat caused by a cold and flu. An easy way to maintain optimum hydration levels during cold is by having warm water infused with lemon and honey.

Gargle with warm salt water
This is a great home remedy for soothing a scratchy throat that may result from seasonal flu. To do this, just add half a teaspoon of salt to about eight ounces of warm water. Gargling four times a day will help soothe a sore throat. It will moisten the irritated tissues inside the throat and provide some temporary relief from coughing.

Add garlic to meals
Just like ginger, garlic also has inherent properties to help combat infection caused by bacteria and viruses. It helps to improve overall health. Moreover, the heat from garlic alleviates several cold and flu symptoms such as fever and body aches. Garlic can be conveniently added to meal preps such as pasta, salads, soups, stir-fried meals, and broth.

Change sleep routine
When the nose is stuffy due to a cold and flu, the congestion often worsens during sleep time. This is because lying down flat on the bed can cause the mucus to pool around or back up closer to the head. This makes breathing difficult and makes it harder to fall asleep. So, a common remedy to manage this is by raising the head by placing an extra pillow underneath. This will cause the mucus to drain.

In a nutshell, the goal of any home remedy for cold and flu is to get relief from the inflammation in the nasal cavity. In addition, following the tips that drain out the mucus can help in managing nasal congestion.