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Autumn brings many wonderful changes like cooler weather, color changing leaves, and pumpkin spice everything. One change that’s not so welcomed is a stuffy nose. Nasal congestion can occur for a variety of reasons and when it does, it’s certainly not pleasant. With the variety of upcoming holidays, worrying about nasal congestion is the last thing anyone wants to deal with. Luckily, there are a few natural remedies for nasal congestion that can provide quick relief.

What causes nasal congestion? 

Nasal passages are lined with a very thin layer of mucus and not much else. However, when allergies, smoke, pollution, or viral infections occur, the nasal passages become irritated and swollen.

The immune system responds to irritants by producing more mucus to trap any invading pathogens. Swollen nasal passages paired with an increase in mucus production leave very little room for air to flow in and out of the nose, this results in a stuffy nose. Regardless of what specifically is causing a stuffy nose these natural remedies for nasal congestion can be of help.

Three Natural remedies for nasal congestion

Apple cider vinegar for nasal congestion 

Apple cider vinegar is a strong and antimicrobial agent. It begins working instantlyraw-apple-cider-vinegar-uses to eliminate extra mucus and assists in detoxifying the lymphatic system. A clean and clear lymphatic system makes for improved immune system function. The immune boosting benefits of apple cider vinegar lie in the acetic acid component. Acetic acid has the ability to kill bad bacteria, making apple cider vinegar a natural antibiotic. Apple cider vinegar also promotes the growth of good bacteria which helps boots immune functions. For nasal congestion accompanied by a sore throat, try gargling with a mixture of apple cider vinegar and water at a 1:3 ratio. When buying apple cider vinegar be sure to buy the organic, non-gmo kind with the “mother” intact. Use the following recipe as a quick and easy, natural nasal docongestant:

1 tablespoon apple cider vinegar (naturally antibacterial)

1 tablespoon maple syrup

1 tablespoon fresh squeezed lemon juice (naturally antibacterial)

3 tablespoons water

Mix all the ingredient together and enjoy. You can  drink this concoction 3 times a day to help relieve and eliminate nasal congestion naturally. Additionally, this will help clear any congested lymph nodes  and boost immune system functions.

Read more about congested lymph nodes here.

Click here to read more about the benefits of lemon juice.

Ginger—a natural expectorant  

Ginger has been used for centuries by various civilizations for it’s ability to naturally remedy a range of ailments. Ginger contains many useful compounds including gingerols, phenols, shogaols, and volatile oils. These components serve as expectorants to quickly and naturally eliminate nasal congestion. According to the American Journal of Rhinology and Allergy, the compounds found in ginger are capable of inhibiting the secretion of mucus thereby easing respiration. Ginger is also a natural anti-inflammatory agent. It will aid in mucus drainage, and reduce the swelling of nasal membranes.

How to use ginger as a natural remedy for nasal congestion

To use ginger as a natural remedy for nasal congestion, you can eat raw ginger with your food, drink ginger tea, or take ginger capsules.

Raw ginger

Raw ginger is easy to incorporate into your daily diet. Simply peel the outer skin and grate the ginger root into your favorite dishes like chow mein or veggie stir fry. You can also use freshly grated ginger in: veggie soups, a salad dressing (it pairs well with citrus and fruit salads), hot herbal tea (for spice and to amplify flavor). You can find raw ginger root at most grocery stores, you can also try specialty stores like Asian markets.

Ginger tea

Ginger tea is very effective at eliminating nasal congestion. The warmth of the tea’s temperature combined with the warming effect of ginger root help sooth and open the nasal passages while draining excess mucus. You can make ginger tea using ginger tea packets, ginger capsules, or freshly grated ginger. For ginger tea, use the directions one the package. Click here to buy ginger tea packets from

Ginger capsules

Ginger capsules can also help relieve nasal congestion. It’s an expectorant that helps by warming and soothing the body. Ginger helps improve blood flow which can help your body detox more effectively and efficiently. Ginger also helps improve immune function which also aids in detoxing as well as fighting nasal-congesting pathogens. Take ginger capsules according to the directions on the bottle. The capsules can also be used to make tea. Open 1 ginger capsule and pour out the contents into a warm cup of water, discarding the shell, stir and enjoy. Drink this tea 3 times a day to help relieve nasal congestion naturally.


Echinacea naturally boosts the immune system 

Echinacea has long been used as a natural remedy for colds, flu, and sinus infection. It acts as natural decongestant and its antibacterial properties also help naturally strengthen immune system function. Echinacea stimulates the production of macrophages— white blood cells of the immune system that engulf and destroy bacteria, viruses, and other pathogens. Echinacea also increases the number of natural killer cells and promotes their activity. Natural killer cells are programmed to automatically kill infected cells. Collectively the health benefits of echinacea help reduce the longevity of nasal congestion and ward off future infections. Click here to purchase echinacea from

Click here to read about natural remedies for sinus infection. 

Sources for this article include:

Updated: 6/6/2018


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