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6 effective tips for relief from nasal congestion

6 effective tips for relief from nasal congestion

Nasal congestion is a common discomfort caused by sinus and nasal cavity inflammation. An allergen could trigger it, or it could simply be a side effect of other diseases. Nasal congestion results in excess mucous production and swelling of the tissues and blood vessels in the nose. It is possible to manage these discomforts with FDA-approved prescriptions, simple changes in daily nutrition, and lifestyle remedies that improve the overall outlook, such as the following:

Treatment options
Doctors suggest prescriptions to primarily manage severe sinus congestion and nasal inflammation symptoms.

Allegra®
Allegra® is an FDA-approved prescription that belongs to a class of antihistamines formulated to provide relief from nasal congestion and common allergies. There are separate non-drowsy fast-acting formulas for children and adults available in the form of sprays, liquids, and more for direct consumption. Allegra® helps counter the histamine production that could result in a runny nose, sneezing, itching, and water eyes, among other common symptoms of cold and allergies.

Foods to eat and ease nasal congestion
Many daily foods and beverages can help manage symptoms and counter inflammation caused by nasal congestion and sinus allergies. Chicken soup ranks among the top foods, and for a good reason. Chicken broth contains an amino acid called cysteine that helps break down mucous, thus relieving congestion. Jalapeno peppers and cayenne peppers contain capsaicin and have the same effect as they release heat. Fresh pineapple slices contain bromelain, a compound that naturally counters inflammation. Additionally, ginger and horseradish can be added to daily cooking as these spices contain compounds that help clear the sinuses. All other foods and beverages rich in antioxidants and vitamin C can help boost immunity and prevent common allergies and infections from developing in the sinuses.

Tips, lifestyle changes, and home remedies
In addition to prescription and changes in nutrition, the following lifestyle changes and tips for managing congestion can also improve one’s quality of life.

Use a humidifier
Increasing the humidity in the room by using a humidifier or a vaporizer can effectively help relieve any nasal congestion. Hot steam vaporizes the air and produces a soothing mist. This humidity helps relieve inflammation in the nasal passage, helps loosen the mucous, and soothes the airways to promote better breathing. It is also very cost-effective and can be done multiple times during the day for prolonged relief. It is okay to add a few drops of essential oils or plant-based extracts to create an aromatic mist. Although, ensure that nobody is already allergic to such oils as it can only make the symptoms worse. Warm mist and cool mist humidifiers (preferred for children) can be purchased from the local pharmacy.

Try steam inhalation
Inhaling steam is a more direct way of dealing with nasal congestion if the symptoms are severe. There are several ways to do this at home and many people prefer taking a super-hot shower, using a plain vessel with boiling water, or even purchasing a commercial face steamer appliance. Steam helps relax the membranes inside the nasal cavity and prevents inflammation from blocking the airways. This is, however, just a temporary solution as once the steam evaporates, its effectiveness doesn’t last for long.

Explore neti pot irrigation
Cleansing the nasal passage thoroughly with a simple saline solution made with lukewarm water and salt can also help provide relief from nasal congestion. A neti pot is a simple device designed with a long spout designed to irrigate the nasal passage. The procedure is quite simple: tilt the neti pot and allow the solution to pour into the sinus cavity from one nostril. The liquid will pour out from the other nostril and help flush all the mucous, gunk, and bacteria out of the cavity. The warm saline solution also acts as a disinfectant and soothes the nasal passage to relieve inflammation. It will take some practice to learn to use the device efficiently.

Use a warm compress
The simplest way to transfer some heat into the nasal passage is by using a warm compress. Take a plain washcloth or hand towel and soak it in hot water. Ensure the liquid is not boiling hot to avoid serious burns. Wring out the excess water and then gently apply the compress on the face. Put gentle pressure over the nose and around the sinus to let the heat transfer. Alternatively, consider buying a warm compress water bag from the local pharmacy if the towel idea is not appealing. This technique must be repeated a few times during the day for maximum relief.

Getting proper rest
Studies show that the body’s immune system kicks into high gear during a full sleep cycle, producing proteins that fight inflammation and lower the risk of infections. Even changing the sleeping position by adding an extra pillow to support the head and sleep on one side prevents the mucous from flowing back into the nasal cavity. Sleeping with the head in an elevated position also makes it easy to breathe normally. Some specialists also suggest using nasal strips that work by lifting the sides of the nose a little more to open the cavity.

Drink plenty of fluids
One of the most important aspects of proper hydration is linked to the sinus cavity. With enough water in the body, the mucous gunk will be produced thin, and it will be easy to force it out with minimal effort. There are many studies that suggest the benefits of warm infusions and soothing hot beverages that help relieve the pressure on sinus and nasal cavities. Note that staying hydrated is not a cure.

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Mothers who have recently delivered babies don't have sufficient nutrition due to the loss of blood and lactation. As a result, they have to carefully choose foods that are rich in calcium, carbohydrate, unsaturated fat, iron, folic acid, protein, and vitamins B6, B12, C, and D. Thankfully, healthy foods and supplements can help them regain strength and supply breastmilk to their newborns. The top four superfoods that can help nursing mothers include: Bananas Bananas are less expensive, available throughout the year, and considered a superfood for nursing moms. They are rich in nutrients, healthy carbs, vitamin B, antioxidants, and phytonutrients. Bananas are also abundant in potassium, calcium, and pectin, a source of energy. Experts claim that having a banana every day can help moms regain the energy they need to take care of the baby and breastfeed. Potassium is crucial for maintaining fluid balance in the mother's body and aids in the rampant transmission of nerve impulses.  Bananas can also aid in regulating blood pressure. It can prevent constipation, aid in regular bowel movements, and promote healthy gut bacteria. These fruits can provide about 1/4th of the vitamin B6 required for nursing moms, which is crucial for hemoglobin production and fighting antibodies. However, avoid bananas if you have allergies, a bout of cough and cold, or diabetes. Mothers can eat bananas after any meal or even add them to smoothies or pancakes as part of a meal. Fatty fish Fatty fish are naturally rich in vitamin B12, omega-3 fatty acids, and vitamin D. Fish like salmon and sardines are one of the few food sources of vitamin D, which is essential for mothers and their infants. A deficiency of vitamin D in infants, though uncommon now, can lead to weak and deformed bones. These fish also contain DHA, a type of omega-3 fatty acid essential for an infant's brain and heart development. DHA can be naturally found in breast milk if a mother eats fatty fish, eggs, or red meat. Omega-3 acids can also help in preventing postpartum depression. Mothers can choose from freshly caught fish, buy from verified farms, or use canned salmon. However, ensure that you have salmon or sardines twice a week to get its benefits and increase the production of breastmilk production. Homemade stock Soups and broths are wholesome and satisfying meals for nursing mothers. The most significant advantage of broths or soups is you can make large quantities and freeze them. The first three months can be hectic for new moms, which is why broths are perfect. They are nutritious, time savers, and can instantly replenish nutrients and strength. Mothers can use the bones and cartilage of chicken or lamb for meat broths. However, slow-cook them as the soup will have time to absorb all the nutrients and minerals from the meat and bones.  On the other hand, vegetarian mothers can make soups and broths of various vegetables and lentils. Bell pepper, carrots, celery stalks, french beans, lentils, mung, cottage cheese, and peas are ideal ingredients for vegetarian soups. Broths and soups can also help deal with postpartum depression and help regain bone density. It can also help reduce joint pain and strengthen joints right after childbirth. Leafy green vegetables It is widely known that green leafy vegetables contain multiple nutrients like vitamin A, C, E, and K, fiber, minerals, calcium, and antioxidants. Spinach has a high concentration of phytoestrogens and iron. When a nursing mom increases the intake of spinach, it raises the estrogen level and helps stimulate milk production. Phytoestrogens also help in regulating and reducing cholesterol and blood sugar levels. They are low on calories; hence, you do not have to worry about gaining weight. One serving of green leafy vegetables daily is the recommended quantity for nursing moms.  Mothers can also eat broccoli and Swiss Chard, which are high in calcium and iron. The daily calcium requirement for nursing moms is about 1,300 milligrams a day. Kale or collard greens also can supply about 20% of the daily calcium requirement. Moms can also have milk and yogurt to ensure they receive the necessary supply of calcium. They can add greens to salads, smoothies, soups, or casseroles. Cigna breast pump Cigna is a global health service company that offers health, pharmacy, dental and supplemental insurance, and Medicare plans. You can get 100% of Cigna's insurance for hospital-grade and standard electric breast pumps with a prescription from your physician, midwife, or nurse practitioner. Cigna also covers the cost of renting a heavy-duty hospital-grade breast pump if a standard breast pump fails. Elvie Free Elvie, one of the brands covered by Cigna with a doctor's prescription, has introduced a revolutionary, silent wearable breast pump that women can discretely fit in their clothes. It is a wireless breast pump that can be operated through a smartphone. This easy-to-use pump can be used confidently and without any hassle. Since it is silent, it can be used anywhere without any disturbance or the need for privacy. Moreover, there are no tubes or pipes. It consists of five easy-to-assemble and clean components that make pumping clean and safe. If you're a new mother who wants to try out breast pumps, give this a try after consulting a doctor. 

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7 simple snack ideas that can reduce cholesterol levels

If the cholesterol level in an adult is above 240 mg/dL, they have high cholesterol. The level varies for men and women based on their age. 12% of adults and 7% of adolescents in the country have high cholesterol. Besides treatment, nutritional regimes and exercise are key to lowering cholesterol levels. A person with high cholesterol must commit to a diet that does not spike the current numbers. Here are some snack options that can lower cholesterol levels: Avocado Avocado is a must-have item in the kitchen if an individual has high cholesterol. It is rich in healthy fats that keep one satisfied, and it has 0 cholesterol. Avocado is also versatile; add it to egg, chicken, or vegetable salads, and make guacamole, toast, or salsa. If there are young kids with cholesterol, avocados can be included twice a week in ways that appeal to their palette. Here are some easy-to-make avocado snacks: Avocado and salmon toasts Avocado and cucumber roses Grilled avocado with hummus and tahini Avocado and chicken or egg salad Guacamole with baby carrots Baked avocado fries Baked chips If an individual is working towards lowering their cholesterol levels, it takes a lot of commitment and discipline. Doctors would have banned fries, but one can still enjoy healthy fries once in a while. Just bake them instead of deep frying them. Also, it should be had in moderation. Baking vegetables can prevent the intake of greasy oil full of unsaturated fats. Homemade baked fries are better than processed baked fries. Use healthy homemade dips and salsa instead of store-bought dips while eating chips. They may contain hidden sugar and salt that can add to weight gain. Here are some healthy ideas for baked chips: Sweet potato Zucchini Pumpkin Green Banana Carrot Beetroot Bitter Melon Fruity snacks One or 1 ½ cups or 2 to 3 servings of fruit is ideal for people with high cholesterol. It can help to keep your LDL cholesterol in check. Fruits are rich in soluble fiber and can aid the body in getting rid of cholesterol. Some fruits contain pectin, which can help in reducing cholesterol. Fruits are also beneficial for heart health. Fruits can be eaten in rotation or by making a fruit bowl, mixing an individual’s favorite fruits. If one prefers fruit juice, it can be had without sugar. Some fruits that help in lowering cholesterol levels are: Tomatoes Apples Lemons Limes Oranges Grapefruit Papaya Strawberries Salads Fresh homemade salads can be a wholesome meal or a snack. Doctors advise people with high cholesterol to eat five or six smaller meals daily instead of three heavy meals. Salads can be one of the items on the daily menu. But it can be beneficial only if one goes in for homemade salads. Store-bought salads may have preservatives and additives in their salad dressings. Vegetables can be chopped in advance, and one can add the dressing just before eating the salad. Make dressing out of lime, vinegar, pepper, and honey, avoid using store-bought dressing, and say no to croutons. Some salad ideas that aid in lowering cholesterol are: Apples, walnut, cheddar salad Cucumber avocado salad Garbanzo and rice salad Pineapple, carrot, cabbage, celery, and onion salad Quinoa, broccoli, and tomato salad Baby spinach and prawn salad Cholesterol-lowering beverages Snacks need not be solid all the time. If one feels hungry but not enough for a meal, they can also use beverages that help reduce cholesterol. Hot chocolate without sugar twice a day or green tea twice a day can be ideal snacks. Nuts and seeds Nuts and seeds are superfoods of micronutrients, unsaturated fats, and fiber. Most importantly, they are rich in antioxidants that help keep one healthy during the period when they are making changes to their new lifestyle and food habits. Have a handful of mixed nuts every day. The best nuts and seeds that aid in lowering cholesterol numbers are: Almonds Flaxseed Pistachios Pumpkin seeds Sesame seeds Sunflower seeds Walnuts Whole grain snacks Whole grains are highly recommended for lowering cholesterol as they contain zero cholesterol. It also adds to weight loss, a leading cause of high cholesterol. Slowly replace refined grains with whole grains like amaranth seeds, brown rice, bulgur, rye, quinoa, steel-cut oats, barley, wheat berries, and wild rice. Some healthy whole grain snack ideas are: Cereals Energy bars Melba toasts Muffins Oatcakes Popcorn Smoothies combining whole grains and fruits Tortillas Whole grain bread, pasta, pita bread Whole grain buns and rolls Whole grain cookies Importance of lowering high cholesterol Management of cholesterol through a nutritional regime is just one approach. It may not be entirely helpful unless combined with a structured treatment and regular exercise. Giving up on a low-cholesterol nutritional regime halfway can cause a spike in the numbers and put one at risk for cardiovascular diseases. Many assume that only people with a higher BMI are at a risk for higher cholesterol. Cholesterol does not give out any symptoms; many find out they may have higher numbers during a routine blood test. Undetected or untreated cholesterol can lead to the following complications: Atherosclerosis Fat deposits in artery walls Heart attack Hypertension Stroke Type 2 diabetes

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