Congestion might be one of the most common problems that we’ve all had to deal with on occasion, but that doesn’t make it any less annoying. Whether you’re dealing with the flu, a cough, common cold, or allergic reaction, chest congestion can cause considerable discomfort. While it might not pose a serious health risk in most cases, it does affect your ability to perform. If left untreated it can also give rise to other complications. Fortunately, there are plenty of natural home remedies for chest congestion that can provide quick relief, reducing dependence on medications.
7 Home Remedies for Congestion
- Warm fluids
You’ve probably heard this a million times but have never been sure if it really helps. Now there’s some proof. According to some studies, including one that appeared in the journal Rhinology, consuming a hot beverage can offer quick relief from symptoms of the common cold and flu, including congestion. Similarly, studies have found chicken soup to be an effective remedy for chest congestion and the flu. Although the precise mechanism of action is not understood, researchers are of the opinion that these benefits could be connected to anti-inflammatory effects of chicken soup.
2. Steam
Although there is limited evidence supporting the use of steam inhalation, it remains one of the most popular home treatments for nasal congestion. Some doctors and naturopaths believe that warm steam can help thin mucus and open up the airways, allowing for easier expulsion of mucus. Steam baths and showers are also regarded as highly relaxing. If you can’ have a steam bath or shower, you can also try doing steam inhalation over a basin of steaming water, with a towel draped over.
3. Honey
Honey is one of the most widely used natural ingredients in folk medicine, including Ayurveda and was also used to treat wounds in ancient Rome. Studies over the years have shown honey to possess antiviral and antibacterial properties. One study that appeared in the Archives of Pediatrics & Adolescent Medicine recommends honey as an effective remedy for upper respiratory tract infections that cause coughing and sleep disturbance. While honey is a safe congestion remedy for adults, you should avoid administering it to infants or babies because of the risk of botulism.
4. Ginger
Although research on the efficacy of ginger for congestion is inadequate, it would appear that ginger can help in several ways. The pungent flavor of ginger makes it easier to clear up the airways. Gingerols and shogaols, which are active compounds in ginger, may have antimicrobial and expectorant effects, helping relieve congestion, especially when caused by infections. A study by researchers at the Columbia University Medical Center also suggests that ginger may have anti-inflammatory and bronchorelaxant properties that can relieve congestion. You can consume ginger as a herbal tea with honey, extract the juice, or use it in your food.
5. Turmeric
A popular ingredient in the Indian subcontinent, turmeric has been widely used in Ayurvedic medicine and other folk remedies. There has been substantial research into the therapeutic applications of turmeric and its bioactive ingredients like curcumin. Noted for its antimicrobial activity, curcumin, has also been shown to fight inflammation, which can be helpful when dealing with congestion. Airflow is often reduced because of inflammation of the airways, which can occur as a result of infection or exposure to allergens. One study found curcumin to be so effective that it recommends its use as a complimentary treatment for patients suffering from conditions like bronchial asthma. Similarly, a study that appeared in the Ear Nose Throat Journal suggests that turmeric’s anti-inflammatory effects may help in the management of acute sinusitis.
6. Essential Oils
Essential oils have become fairly popular, mainly because of their fragrances and possible applications in skin care. They are also closely associated with stress reduction and relaxation, but that isn’t all. Aromatherapy, wherein aromatic plant oils or essential oils are administered via topical application or inhalation, has gained increased acceptance. While it’s not useful in dealing with all conditions, research clearly supports its use in fighting stress and respiratory disorders. Inhalation of essential oils like sandalwood, geranium, eucalyptus, peppermint, and rosemary has been shown to improve symptoms of nasal congestion, as well as upper respiratory tract infections. Some essential oils like peppermint have also been shown to have an antispasmodic effect that can provide relief from coughing fits.
7. Humidifier
Using a humidifier can be a simple way to treat congestion and get some quick relief. Like steam, moisture from a humidifier can help to loosen mucus and ease its passage to reduce congestion. Humidifiers can also help to reduce inflammation of the airways that can be caused by excessively dry air. The amount of relief, if any, will therefore depend on the underlying cause of congestion.
Home remedies for congestion can be helpful when you’re looking for quick relief and if you’re looking to avoid unnecessary medication. If the congestion doesn’t resolve or worsens, however, you should visit your health care provider for treatment. In some cases, recurrent or persistent congestion can be indicative of more serious health conditions.
Author’s Bio: Anita Fernandes has been writing extensively on health and wellness for over a decade. She has expertise in nutrition, fitness, public health, and weight loss and has contributed content to a variety of leading digital health publishers. Anita has a unique perspective on healthy living and lifestyle, as she has battled and overcome chest congestion and flu symptoms. She shares her experiences in an effort to help others overcome the physical and mental health problems that can sometimes seem insurmountable.