As a child growing up in Germany, whenever I fell ill, my mother would employ all sorts of household remedies used for generations in our family. It was not unusual to find myself feeling a bit crestfallen with hot, cooked, and smashed potatoes wrapped in a kitchen towel around my head. However, the remedy, intended to mitigate sore throats, bronchitis, and ear pain, did make me feel better.
I have to hand it to my mother—the approach worked—and is still commonly used in Germany.
1. Gentle Chamomile Steam Bath
One of the cherished home remedies handed down from previous generations was the hot chamomile steam bath.
Breathing over a simple pot of boiled water with a small handful of dried chamomile flowers, and a towel over my head to create a sauna-like chamber did the trick.
After complaining to my mother about enduring this torture, I emerged 10 minutes later with a bright red face, intensive sweating, and a runny nose—goal accomplished—mucus would flow freely from my nose.
After moving to America with young children of my own, I had to defend these methods of hand-me-down family preparations against my doubting American husband for years, so odd it seemed to him.
Scientific Proof of Effectiveness
In the past, we had to trust the wisdom of our mothers and grandmothers. Today, we can take advantage of science, though funding often eludes the areas of traditional medicine. Hence, research on traditional healing wisdom is often scarce or originates from far-away countries.
Fortunately, in the case of the good-old chamomile steam bath, scientific research has caught up.
Although all of them were started on a steroidal spray, Group A also received an “isotonic seawater spray with chamomile liquid extract.” Groups B and C had only isotonic seawater added to their regimen, differing only by the method of administration (spray versus nasal irrigation), while Group D received only the steroidal treatment.
Scientists then measured the nasal cavity clearance time and found that Group A had a statistically significant higher “nasal mucociliary clearance time,” indicating that breathing eased more rapidly. Thus, the addition of chamomile extract was deemed “a good alternative treatment option.”
How to Make Chamomile Steam Bath
- Fill a medium size pot half-way with water and bring to a boil. Add a small handful of dried chamomile flowers to the water.
- Using a large bath towel, cover your head and surround the pot with the towel. Inhale the warm herbal steam through the nose, and exhale through the mouth for about 10 minutes, with a short break if needed.
- Regulate the temperature under the towel by lifting it slightly, allowing cooler air from outside to enter the towel chamber.
2. Ayurvedic Nose Oil
Another long-time favorite of mine, although not stemming from my childhood, is the use of nose oil. Originating from the Ayurvedic tradition, nasya oil is used to lubricate one’s nasal passages and mucous membranes.
This is crucial, as desiccated tissue compromises its vital role in the immune system. Dryness can lead to discomfort, irritation, and increased susceptibility to infection. When mucosal layers become dry and cracked, they are more vulnerable to invasion by viruses, bacteria, and fungi, allowing these pathogens to breach the body’s defenses.
Research Supporting Ayurvedic Practices
Research completed in 2023 and published in the Journal of Ayurveda and Integrative Medicine evaluated the use of sesame oil-based Anu taila (an Ayurvedic nose oil) as a type of “biological mask” to prevent respiratory infections, such as COVID-19.
While scientists did not discourage people from using physical masks, their findings outlined in the article state that “transnasal installation of medicated oils like A. taila or pure sesame oil will help in providing additional and effective nasopharyngeal protection.”
I personally swear by the Ayurvedic nose oil for air travel. It seems that the air flow within the cabin always dries out nasal passages. To prevent that, I use a drop or two of nasya oil in each of the nostrils after boarding the flight. I have never caught an infection on the plane, even on long overseas flights.
3. Saline Nasal Rinses
Continuing the Ayurvedic tradition, I would like to highlight the one most familiar to us Westerners. Nasal saline rinses are another gentle option to combat congestion.
How to Do a Nasal Rinse
- Use 8 ounces warm sterilized or distilled water. The water should be lukewarm so the salt will still dissolve.
- Mix 1 teaspoon of salt free from iodine and other additives into the water. Stir until salt is completely dissolved.
- Use a neti pot or other nasal rinsing device to facilitate the rinse, allowing the solution to flow through one nostril and out the other. Rinsing be repeated up to three times daily, especially during significant congestion.
4. Herbal Rub
Aromatic chest rubs, such as Vicks VapoRub, are common to alleviate congestion. Incorporating herbal essential oils into a base salve recipe creates a natural version that soothes irritated noses, stuffed sinuses, and chest congestion. Depending on the herb used, it can help ease breathing by opening tight lungs and respiratory passages.
Basic Recipe for Salves
- 120 grams carrier oil (almond, avocado, grapeseed, or olive oil)
- 40 grams cocoa butter (Shea butter, bees wax or lanolin are alternatives; note that the beeswax might make the salve a bit more viscous)
Instructions
- Melt the oil and the butter/wax in a glass or metal container using the water bath-method. Both will usually melt and combine at a temperature of 120–140 degrees F.
- To battle sinus congestion, add a few drops of either an essential oil blend or a single oil of your choice, such as eucalyptus, pine, cypress, balsam fir, black spruce, rosemary, or peppermint to the mix. You can also add a few organic menthol crystals.
- Pour into small amber glass containers and allow to set overnight with the lid open, closing it only when the salve has completely cooled.
5. Thinking Ahead
As respiratory tract infections and nasal congestion seem ever-present, especially during the cold months of the year, it is essential to consider potential causes for these symptoms.
What could be causing the nasal congestion?
This inquiry becomes particularly relevant if symptoms persist or frequently reoccur. It could be a simple cold, or any type of viral or bacterial infection.
The triggers could originate elsewhere though, such as a structural problem, like a deviated septum or nose polyps.
Could the cause be a sensitivity to dairy?
An important point to contemplate is whether sensitivity to dairy could be a contributing factor. Despite widespread assertions of no correlation between dairy intake and mucus production, my personal experiences lead me to believe otherwise.
I used to suffer from 3–4 serious sinus infections per year, and tried ongoing doses of Flonase, Sudafed, and other decongestants without a cure. My son had ongoing ear infections, had tubes put in his ear for drainage, and multiple doses of antibiotics in his early years. It was not until an ear-nose-throat doctor suggested we try a dairy-free diet that our family was finally healed from upper respiratory infections.
Why the controversy?
Conduct a Personal Experiment
Try a dairy-free diet for at least four weeks. Eliminate all dairy products, such as milk, cheese, yogurt, sour cream, heavy cream, cottage cheese, etc.
It may not be easy, however, if you do have a sensitivity to dairy, you should notice a difference after the four-week period.
