NATURAL REMEDIES FOR STUFFY NOSES DON’T LET CONGESTION GET THE BEST OF YOU
MAINTAIN MOISTURE Humidifiers add moisture into the air, creating a more humid environment, and can be especially helpful if you have a forced-air heating system. Try using a humidifier or vaporizer when you sleep. You may also find a warm compress helps ease congestion: Soak a washcloth in warm water mixed with a couple of drops of eucalyptus essential oil (consult the oil distributor for the exact ratio), then place the washcloth over your nose and cheeks for several minutes. Drinking plenty of water and sleeping upright at night can also help ease further congestion. While over-the-counter decongestants can temporarily help ease congestion, they are not intended for long-term use and may further dry out the nasal passage. Adding and maintaining moisture is the best way to prevent or ease sinus congestion. If the problem persists, talk to your doctor.
Nasal congestion can have many different causes, including allergies, colds, or the flu, but the symptoms are often very similar: sinus pressure, headaches, and a stuffed-up nose. This is the result of membranes in your nasal passage becoming irritated and your body responding by producing mucus to try and flush out the irritants. Unfortunately, that response also causes nasal congestion. This is intensified by winter weather when dry air and heaters can further dry out your already irritated nasal passage. So, what is
the best way to ease nasal congestion and sinus pressure? Try these at-home remedies that focus on moistening your nasal passage. FLUSH YOUR NASAL PASSAGE Use a saline nasal spray or a nasal irrigator, like a neti pot, to flush and moisturize your nasal passage. These devices flush out allergens and keep your nasal passage moist, easing congestion and preventing further buildup. When using a neti pot or other nasal irrigator, always use sterile, distilled water or water that has been boiled and cooled.
NEWYEAR’S RESOLUTIONS THAT ACTUALLYWORK SMALL STEPS TOWARD BIGGER GOALS
Around New Year’s, how many times have you resolved to go to the gym more, eat healthier, or just be more physically active? How many times have you failed at achieving those goals? Health and physical fitness are undoubtedly good things to strive for, but we often create goals that are so unachievable for ourselves that by February, we’ve already given up. The key to building physical fitness habits is creating smaller, more realistic patterns to commit ourselves to. TRY THE 10-MINUTE RULE Everybody has 10 minutes of the day that they don’t know what to do with, so why not take that time to be more active? You can do anything you want, as long as you’re moving. Take a walk around the block, do some “chair squats” at the office, or even just take the stairs instead of the elevator. The point is to make a habit of being active in your everyday life so that if you want to exercise longer or ramp up the intensity of a workout, it won’t be so jarring. SIGN UP FOR A RACE Depending on where you live, there could be several different charity races or fun runs throughout the year. Whether it’s a 5K or a marathon,
running that race well will require some amount of training, and signing
up for a race gives you both a reason to get in shape and a timeframe in which to do it. You can
even research fitness apps to find training schedules that fit your style.
FIND AN ACTIVITY YOU ENJOY Getting some exercise doesn’t necessarily mean going to the gym. What do you like doing that also keeps you active? Do you like walking your dog, tossing a Frisbee, or running on the beach? Getting into shape doesn’t always mean pumping iron or running on a treadmill. If you exercise by doing things you already like, you’ll be more likely to make it a habit.
We at Campus Commons Physical Therapy hope you’re successful in sticking to your resolutions, and we wish you a happy new year!
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