GeneralExpert Tips To Keep Sinus Problems At Bay This Winter

Winter is more than the beautiful snow and happy holidays. It also brings the dreaded flu season that becomes even more daunting in pandemic times. You may take every precaution in the book to stay safe from the coronavirus, but another virus may catch you by surprise. Not to mention, the dry indoor air, cold outdoor winds, allergens, pollution, and changes in barometric pressure can wreak havoc on your respiratory system.

If you have sinus problems, they may aggravate during the colder months. Likewise, you may develop sinusitis this season if you do not have it. The risks run high during winters, and the pandemic elevates them further. But you can do your bit to save your respiratory health by keeping sinus problems at bay this winter. Here are some expert-recommended tips that can help.

Stay on top of good hydration

Good hydration is essential for your well-being in all seasons. But it is easy to miss out on your daily eight glasses of water when temperatures drop. You may feel lazy, cold, or simply forget about drinking water. Remember that your body needs as much water in winter as in summer. Hydration is specifically important for respiratory health as it keeps the mucus from building up in your nasal, sinus, and respiratory passages. Congestion is the last thing you want to encounter during winter. Mucus build-up can cause a sinus infection, bronchitis, or even pneumonia. Load up on warm water, broth, and herbal teas to keep your respiratory health in good shape.

Ensure a good indoor air quality

The quality of indoor air at your home has a far-reaching impact on sinus health. If the air has dust, allergens, and pollutants, it can cause inflammation in your nose and lungs. The mucus production increases, and it can block your passages eventually. Likewise, hot and dry indoor air can also lead to breathing issues. The best you can do is maintain the quality of indoor air. A High-Efficiency Particulate Air (HEPA) air filter can do the trick by removing airborne particles such as dust, pollen, mites, and pet dander. If your sinus problems are related to allergies, avoid the triggers indoors. You can install a humidifier in your living space to avoid dryness.

Get enough sleep

Surprisingly, adequate sleep goes a long way in bolstering your defenses against sinus infections during winters. Not getting enough can lower your immunity, making you susceptible to falling sick after exposure to a virus. You can do your bit by cleaning up your sleep-wake schedule. Wake up and sleep at a regular time daily, ditch gadgets, and try sleep-inducing herbal tea for sleeping better. Target at a minimum of 7-9 hours of sleep every day. You may have to struggle if you are already suffering from nasal blockage, but changing positions helps.

Try a saline rinse

A daily saline rinse routine can be helpful as a holistic preventive measure for sinusitis in winter. It can go a long way in maintaining Nasal Health throughout the year, but you need to stick with it even more in colder months. Washing your nasal membranes eliminates thick mucus, irritating particles, and allergens from the sinus drainage passage. Even better, your sinuses end up cleaning themselves better as saline solution stimulates the lining of the nose. You can invest in neti pots and mineral salt rinses to stay ahead of the problem in winter.

Shower in the evenings

Besides unclogging your nasal cavity, you must get rid of unwanted dust and allergens from your body and hair before going to bed. The best way to do it is by showering in the evening so that these pollutants do not soil your pillows and bed linen. A hot shower also sets you up for better sleep, which helps with preventing sinusitis. The best thing about long evening showers is that you can inhale the steam from the hot bath while soaking or showering. Steam loosens up the mucus in your nasal passage and moisturizes dry membranes to open up the system.

Exercise when you can

Aerobic exercise can bring relief if you have mild nasal and sinus symptoms such as congestion and nasal pressure. It stimulates the release of adrenaline into your bloodstream. The feel-good chemical does more than pepping your mood. It works as a natural decongestant by constricting the blood vessels in the swollen nasal tissues. A few minutes of aerobic activity can make you feel much better. But you must avoid exercise if suffering from a significant cough, shortness of breath, or other chest symptoms.

Replenish your vitamin D levels

Vitamin D deficiency is a risk factor for chronic sinusitis, allergic rhinitis, upper respiratory illnesses, and nasal polyps. Boosting the levels of the vitamin can curb your risk significantly. You can seek a supplement regime from your specialist if a deficiency is detected. Even better, double up on your daily dose of vitamin D with exposure to sunlight. Just a couple of hours of exposure can prevent a host of health issues caused by a deficiency of this essential nutrient. So dab on your sunscreen and let the sunshine do the rest!

Avoid unnecessary outings

Experts recommend minimizing unnecessary outings in pandemic times, whether you have sinus issues or not. Avoiding crowded places can save you from exposure to the coronavirus, which can make your sinus issues only worse. Avoiding cold and viral infections should be your top priority if you have sinusitis. Besides avoiding stepping out, follow routine precautions like mask-wearing, hand hygiene, and social distancing when outdoors for essential tasks. The safer you stay from the virus, the better your sinus health is likely to be this winter.

Nothing matters more than your well-being right now, with the pandemic hitting people in unprecedented ways. Going the extra mile with your respiratory health is crucial. You can take these measures to keep sinus issues at bay and protect your respiratory system in the long run. Embrace them as a habit this winter, and continue following them in summers and more seasons ahead. Just a little effort can keep you happy and healthy through challenging times.

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