As temperatures drop and damp weather sets in, many people are finding themselves sniffling and sneezing. A runny nose that gradually becomes completely blocked is a telltale sign of the season’s first cold—a common viral infection known as acute rhinitis or coryza, typically caused by rhinoviruses that inflame the nasal lining, pharynx, and sometimes the sinuses.
While generally benign, a cold is nonetheless unpleasant, largely because of one particularly frustrating symptom: nasal congestion that makes breathing difficult and sleep elusive. Fortunately, several effective strategies can help relieve a blocked nose and restore comfort.
Nasal Rinsing: A Reliable Solution
Among the most effective methods for decongesting nasal passages is nasal rinsing, which clears excess mucus and infectious germs before they can spread to the bronchi. Single-dose physiological saline solutions, available over the counter at pharmacies, can be used by both adults and children.
For infants, nasal irrigation systems—such as a syringe with a silicone tip filled with saline solution from a bottle—are ideal, as they eliminate any risk of injury inside the nose.
Before rinsing, gently blow your nose without forcing. Then tilt your head to one side over a sink, avoiding tilting it backward to prevent liquid from flowing into the throat. Insert the tip into the upper nostril and inject the solution; the liquid should exit through the other nostril. Repeat the process on the other side.
Physiological saline can be used for nasal rinsing up to three or four times daily. Ideally, decongest the nose before each meal—particularly to prevent choking or vomiting related to congestion—and before bedtime. Seawater-based sprays containing minerals and trace elements are also effective for decongesting mucous membranes.
Steam Inhalation to Clear Airways
In addition to nasal rinsing, steam inhalation can help decongest nasal passages by thinning mucus and soothing irritated airways. The medical website Vidal recommends using inhalation solutions containing plant essences, to which a few drops of essential oils can be added.
The most effective essential oils for nasal decongestion include radiata eucalyptus, peppermint, ravintsara, and fine lavender. Before using essential oils, consult your pharmacist and handle them with care. They are not recommended for children under seven, asthmatics, or pregnant and breastfeeding women.
To perform an inhalation, pour boiling water into a bowl or inhaler and add the solution or two drops of essential oil. Cover your head with a towel to trap the steam, close your eyes, and breathe deeply for about ten minutes.
If your sinuses are also affected, try a warm compress: soak a cloth in very hot water, wring it out, and place it on your nose or forehead. The heat relieves sinus pressure and reduces pain.
Maintaining Healthy Habits
While frequent nasal rinsing and inhalations are helpful, adopting good lifestyle habits is equally important for speeding recovery. Proper hydration is essential—prioritize water, though fruit juices, thyme infusions for respiratory health, and soup are also beneficial. Avoid alcohol and caffeinated beverages.
A diet rich in vitamins—especially vitamin C—and minerals supports recovery. Consume seasonal fruits and vegetables, lean meats rich in amino acids, fatty fish high in omega-3s, and dairy products that strengthen gut microbiota.
Keep your home at a temperature between 18 and 20°C and ventilate rooms regularly to eliminate circulating viruses.
Beware of Decongestants
While it may be tempting to self-medicate for faster relief, decongestants should be avoided. Available as tablets or nasal sprays, these medications can cause serious cardiovascular effects, including hypertension, stroke, and myocardial infarction, warns the French National Agency for Medicines and Health Products Safety (ANSM).
Since late 2024, oral decongestants containing pseudoephedrine require a prescription, as nasal forms already did. They remain contraindicated for children under 15 and breastfeeding women, and are not recommended during pregnancy.
When to See a Doctor
A cold typically lasts seven to ten days, with symptoms beginning to subside after five to seven days. However, consult a doctor if nasal congestion persists or is accompanied by intense headaches, fever above 38.5°C, vomiting, difficulty breathing or swallowing, or severe ear pain.
Seek medical attention if your cold develops into sinusitis, characterized by yellow nasal discharge and pain in the forehead, eye, or cheekbone area.
