You might have experienced trouble sleeping, body aches, or runny nose when you are dealing with sinus pain and congestion. This can hamper your daily activities and impact your overall health. Hence, it becomes important to take measures that can help in keeping your sinuses healthy. We spoke to our expert Dr Jahnvi Jayesh Bhate, Consultant, Department of ENT, Amrita Hospital, Kochi, who listed simple yet effective practices that can safeguard your sinuses from infections and maintain optimal respiratory health.
Tips To Keep Your Sinuses Healthy
Wash Your Hands And Avoid Getting Sick
“One of the most fundamental steps in preventing sinus infections is proper hand hygiene. Viruses, including the common cold and flu, are frequent culprits behind sinus issues”, said Dr Bhate.
Therefore, it's crucial to wash your hands frequently with soap and water for at least 20 seconds, especially after coughing, sneezing, or touching surfaces in public places. Also, minimising close contact with individuals who are sick and considering the use of masks, particularly during peak flu seasons, can further reduce your risk of viral infections. Make sure to cover your sneeze and cough to prevent spreading infections.
Steer Clear of Environmental Factors
“Environmental irritants, such as tobacco smoke, industrial pollutants, and strong chemical fumes can significantly aggravate your sinuses and increase your susceptibility to infections”, added Dr Bhate. Hence, avoiding smoking and exposure to secondhand smoke is paramount for sinus health. Similarly, minimising contact with strong fumes and pollutants by improving indoor air quality and ensuring adequate ventilation can help mitigate sinus-related complications.
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Keep Your Sinuses Moist
Did you know dry air can exacerbate sinus issues by causing irritation and inflammation of the nasal passages? Therefore, investing in a humidifier for your home can help maintain optimal moisture levels, particularly during dry winter months, or in regions with arid climates. However, it's essential to clean your humidifier and air conditioners regularly to prevent the buildup of mould and bacteria, which could worsen sinus symptoms.
Get Your Recommended Vaccines
Vaccinations play a critical role in protecting against infectious diseases that can lead to sinus infections and respiratory complications. “Staying up to date on immunisations, including annual flu shots, pneumococcal vaccines, and COVID-19 vaccinations and boosters, is essential for safeguarding your sinus health and overall well-being”, added Dr Bhate. Consult with your healthcare provider to ensure you are currently on all recommended vaccines based on your age, health status, and risk factors.
Avoid Common Allergens
“Allergies are a common trigger for sinus problems, causing inflammation and excessive mucus production in the nasal passages. Therefore, make sure you minimise exposure to allergens, such as dust mites, pollen, mould, and pet dander to help alleviate sinus symptoms and prevent recurrent infections”, said Dr Bhate.
Implementing measures, such as using allergen-proof mattresses and pillow covers, regularly vacuuming and dusting your home, and keeping pets out of sleeping areas can also significantly reduce allergen exposure and improve sinus health.
Also Read: Dealing With Sinus Headaches? Here's How You Can Manage It
Clean and Irrigate Your Sinuses
Nasal irrigation with a saline solution is a natural and effective method for clearing mucus, reducing congestion, and relieving sinus pressure. You can use a saline nasal rinse bottle or a neti pot. Gently flush the nasal passages with saline solution and distilled or previously boiled water.
However, it's crucial to consult with your healthcare provider before initiating any nasal irrigation routine, especially if you have underlying medical conditions or concerns about proper technique.
Drink Fluids for Healthy Sinuses
Adequate hydration is essential for maintaining thin mucus consistency and promoting proper drainage from the sinuses. The Centers for Disease Control and Prevention (CDC) explains that sinus infections develop when fluid accumulates in the sinuses, creating an environment conducive to the growth of germs.
Don't forget to drink plenty of water and other hydrating fluids, such as herbal teas throughout the day. Consuming foods rich in water content, such as fruits and vegetables like cucumbers, watermelon, and celery, can also contribute to sinus hydration and overall health.
Maintain a Clean Environment
Dr Bhate said, “You should create a clean and allergen-free living space to prevent sinus issues and promote respiratory wellness. Regularly clean and dust your home, paying particular attention to areas prone to mould growth, such as bathrooms and basements.”
Make sure you use natural cleaning products free of harsh chemicals and ensure proper ventilation to minimise indoor air pollutants. Additionally, replacing furnace filters regularly and addressing any water leaks or moisture problems promptly can help prevent mould buildup and maintain a healthy indoor environment conducive to sinus health.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert if you are dealing with any health issues to get the necessary treatment.]