How to Heal a Sinus Headache Naturally
Sinus headaches are a symptom of a sinus infection, commonly referred to as sinusitis. It causes dull, throbbing pain in certain areas of the face. Unlike regular tension headaches, sinus headaches are accompanied by other symptoms and last for a longer time.
Over-the-counter (OTC) medication is effective in alleviating sinus headaches, but natural alternatives are also available. The latter are a better solution for those who do not respond well to stronger drugs and want to go a holistic route. This article will explore more about sinus infections and how to heal them without using OTC medications.
What Causes a Sinus Headache?
Sinus headaches are caused by blocked nasal passages and inflammation in the sinus cavities. The most common causes of these symptoms are infections and allergies. The inflammation blocks the sinuses, preventing air circulation and mucus drainage. With nowhere to go, the mucus builds pressure, which eventually turns into a headache.
Allergens also trigger reactions that lead to sinus headaches. When certain elements such as pollen enter the nasal passage, the immune system responds by releasing histamines. This causes inflammation, which increases the likelihood of a sinus headache after prolonged exposure.
How Can You Tell If It’s a Sinus Headache?
You can tell you’re dealing with a sinus headache when the pain is located around the cheeks, forehead, and behind the eyes. Sinus pressure causes facial pain over a widespread surface, unlike tension headaches which are usually located around the forehead. Sinus headaches last for days or longer (depending on how long the inflammation lasts), whereas regular headaches are short-lived.
The pain also worsens with movement, because the sinus congestion moves when you change the position. Bending forward intensifies symptoms the most, changing the pain from dull and throbbing to intense and sharp.
What Are the Best Natural Remedies for Sinus Headaches?
Sinus headaches are cured with numerous natural remedies, such as irrigation, steam inhalation, and essential oils. These aim to reduce inflammation and relieve pressure in the nasal passage, allowing the mucus to drain.
How Does Nasal Irrigation with a Neti Pot Help?
Saline irrigation flushes out the mucus from the nasal passage, clearing potential blockages. The procedure involves using a Neti pot to flush a saline solution made of non-iodized salt and distilled water. As the saltwater solution pushes out the existing mucus, it clears the nasal passage and eases the symptoms. We prefer using celtic sea salt or himalayan salt.
Salt water has anti-inflammatory properties. This means that the chances of recurrence are low, especially when dealing with allergen-based inflammation. After the saline solution clears blockages, it kills some of the bacteria, alleviating sinusitis symptoms.
Why Is Steam Inhalation Effective for Sinus Pressure?
Steam inhalation is effective for sinus pressure because the moist air loosens the mucus. As the moisture hydrates and thins the mucus, it releases its hold over the nasal passages. Warm air opens the sinuses, making it much easier for the mucus to drain.
Consider taking a hot shower to relieve sinus pressure. About 10 minutes of exposure to steam loosens mucus that has thickened with time. Alternatively, try breathing over a cup of tea, letting the steam enter the nasal passages. Consider using peppermint tea for its natural decongestant properties or ginger for its anti-inflammatory effect.
After a hot shower you can also try Magic Socks to help move lymph and draw fluid out of the head. Ask us for details.
Which Essential Oils Help Relieve Sinus Congestion?
Essential oils relieve sinus congestion by acting as natural decongestants. Some oils soothe inflammation and stimulate the cold receptors inside the nose, thinning mucus consistency. Think of how you can breathe better once you step outside in the cold air with an allergy-congested nose. Essential oils trigger the same response.
Our favorite sinus congestion essential oils:
- Eucalyptus
- Peppermint
- Cedar
- Thyme
- Lavender
Add two or three drops of essential oil to a pot of hot water, cover your head with a towel, and breathe over it. If you have a humidifier, add a few drops to it for continuous relief. When you are out and cannot use either option, dilute the essential oil in a carrier oil and apply it to your chest. Don’t use it undiluted, because it irritates the skin.
Can Staying Hydrated Help Thin Sinus Mucus?
Hydration helps thin the sinus mucus inside the nasal cavity, making it easier to drain. Mucus is normally 97% water, and when the hydration levels are low, it becomes stickier and harder to drain. Its consistency also makes it more likely to trap irritants, worsening the symptoms.
Water and herbal tea prevent dehydration and thin out the mucus. Drink your eight glasses of water but also sip on warm herbal tea whenever possible. Tea supports drainage by keeping you hydrated but also acts as a natural decongestant. Peppermint and ginger are very effective, as well as chamomile and turmeric thanks to their anti-inflammatory properties.
How Do Spicy Foods Help with Sinus Drainage?
Spicy foods stimulate the flow of mucus because they temporarily irritate the mucous membrane, triggering the “runny nose” effect. This happens due to the presence of capsaicin, a compound found in spicy foods. By consuming capsaicin-rich ingredients, the body experiences a burning sensation and has one emergency response: flush it out. Mucus is one of the most obvious ways to support drainage.
Capsaicin-rich foods:
- Hot Peppers
- Oregano
- Cilantro
- Cinnamon
Wasabi and horseradish don’t have capsaicin, but a substance called allyl isothiocyanate. This triggers more of a “cold heat” instead of a burn, which immediately clears the sinuses. Capsaicin opens the sinuses more slowly, but the effect is longer.
Should You Use a Humidifier for Sinus Headaches?
Humidifiers ease sinus headaches because they send moisture into the air. The frequency of headaches is 17.9% higher in winter because of the dry air. Indoor heating further dries the air, which means the mucus in your nose becomes thicker and sticks to the nasal passages.
A humidifier moisturizes the air by sending tiny particles of mist into it, increasing the humidity levels. The presence of moisture eases breathing and prevents the nasal passage from drying out. Ideally, keep the humidity levels between 30% and 50%, as higher levels cause mold growth. We’ll get to know why that’s a bad thing later.
How Can Acupressure Relieve Sinus Pain?
Acupressure relieves sinus pain by applying pressure to certain key areas of the face, stimulating the blood flow. This gets the fluids moving once the pressure points are released, offering sinus relief. Some of these pressure points are:
- Large intestine 20: Located on both sides of the nose; simply alternate applying pressure to both points for 20-30 seconds with a finger.
- Urinary Bladder 2: Found between the inner section of the eyelid (just under the brow) and the bridge of the nose. This relieves sinus pain around the eye.
- Yintang: Found between the eyebrows, it relieves sinus pressure along with a stuffy nose.
- Taiyang: Found on the temples; applying pressure offers sinus relief and reduces headaches.
- Stomach 3: found under the cheek bone directly below the pupil.
In our experience, acupoints on the hands and arms can have a great effect on the head and sinuses. These include:
- Large intestine 4: this is found in the valley (soft area) between the hand bones of the index finger and the thumb. It is the Command point of the face
- Lung 7: trace the line of the thumb along the arm and measure 2 thumb widths from the wrist crease to find this point. It is the command point of the head and neck and helps with nasal congestion.
Use your thumb and press down on the points with a circular motion for at least 30 seconds. The touch activates relief points, and when the pressure is taken off, blood starts flowing. Once it does, it takes the tension along with it.
Does Alternating Warm and Cold Compresses Help?
Alternating warm and cold compresses helps because heat dilates blood vessels whereas cold decreases swelling. A warm compress loosens the mucus in the same way steam does, encouraging drainage while improving circulation. Cold compresses shrink the blood vessels and reduce inflammation, taking the pain away.
Put a damp warm towel or heated pad over your face for five to ten minutes. After that, apply a chilled towel over the same area for three to five minutes. Repeat until the pressure has eased.
Dr. Sparks also has her patients put their feet, up to mid shin, in a bucket of hot water and cool compress over their sinus to move fluid from the head and relieve sinus pressure. They do this for 5-10 minutes maximum 1-2 times per day.
Which Herbal Remedies and Supplements Boost Recovery?
Herbal remedies and supplements boost recovery because they support the immune system while serving as natural histamines. Below are some natural supplements that help:
- Vitamin C: Antioxidant found in citrus fruits, bell peppers, and more that supports the immune system.
- Zinc: A mineral found in pumpkin seeds, chickpeas, and nuts that reduces inflammation and supports the immune system.
- Quercetin: Plant flavonoid found in onions, apples, and green tea that stabilizes histamine production.
- Elderberry: Antioxidant with strong antiviral and anti-inflammatory properties that relieve sinus congestion.
These herbal remedies are to be taken together throughout the day to boost immunity and diminish histamine response.
What Should You Avoid During a Sinus Headache?
During a sinus headache, you should avoid triggers that irritate the sinuses and worsen the inflammation. These include the following:
- Alcohol dehydrates the body, thickening the mucus.
- Smoking irritates the sinuses, increasing inflammation.
- Caffeine in excess leads to dehydration, worsening congestion.
- Air pressure changes cause the pressure to shift, worsening the pain.
- Dry environments thicken the mucus, increasing mucus pressure.
By avoiding these triggers, you are able to ease the symptoms.
When Should You See a Naturopath or Doctor?
You should see a naturopath or doctor when the sinus headache persists for more than 10 days. At that point, the infection should have cleared on its own. However, if the symptoms persist, you might be dealing with an underlying condition. Around 50% of the individuals who self-diagnose with allergies have chronic sinusitis, and such infections require care.
If you can’t see a naturopathic doctor then an ENT specialist can prescribe antibiotics and other forms of treatment, especially if you have a fever. This suggests a bacterial infection. If there is no fever but the pain goes past the face or you have bloody nasal discharge, get medical assistance as soon as possible.
Is It a Sinus Headache or a Migraine?
Sinus headaches and migraines are similar but have different symptoms. While migraines are accompanied by sensitivity to light, sinus pain typically gets worse with bending.
Migraines can also have an “aura,” which is a series of symptoms (e.g., flashing lights) that appear before the actual pressure (or pain) starts. A sinus headache has no such thing.
What Are the Key Takeaways for Holistic Sinus Relief?
Healing a sinus headache can be done by using natural remedies and implementing lifestyle changes. Some remedies soothe pain, including steam inhalations, essential oils, acupressure, and spicy foods. That said, making changes to your lifestyle supports long-term health, so consider drinking enough water and using a humidifier and working with a Naturopathic Doctor to help improve the terrain of the body.
