Tagged with 'common-cold'

The flu virus wreaks the most havoc in the winter and declines in the summer months.

Influenza risk factors

Influenza is most common in winter, a time when:

• Solar ultraviolet-B (UVB) doses are low.
• The weather is cold. This prevents white blood cells from reaching the lining of the respiratory tract and fighting the virus.
• The humidity is low. Dry air allows the virus to live longer outside of the body.

Vitamin D and influenza risk

Vitamin D3, the true form of vitamin D is a fat-soluble vitamin produced in the skin when skin is exposed to the sun's ultraviolet rays. Vitamin D is also found in food and dietary supplements. High levels of vitamin D may prevent or lower the risk of influenza. Vitamin D may also reduce symptoms of influenza and reduce the risk of developing pneumonia following influenza.

Two randomized controlled trials found reduced incidence of influenza for those taking higher doses of vitamin D. A study involving African-American postmenopausal women in New York found a 60% reduced risk of colds and influenza for those taking 800 international units IU/d vitamin D3 and 90% reduced risk for those taking 2000 IU/d.

Another study in Japan, involving school children taking 1200 IU/d vitamin D3 vs. 200 IU/d, found a 67% reduction in Type A influenza, but no effect for Type B influenza. Type A influenza includes H1N1 varieties, which was the type involved in the 2009 “swine flu” infections.

How vitamin D boosts the immune system

To enhance the body’s immune system, vitamin D:

• Produces cathelicidin and defensins—These proteins have antiviral effects to combat viruses.
• Reduces inflammation—As a result, body temperature does not rise as much, and the lining of the lungs is less disturbed. This makes it harder for bacteria to give rise to pneumonia.

Optimal Vitamin D level

Based on several studies, raising vitamin D blood levels to 40 ng/ml (100 nmol/l) may reduce the risk of influenza. For most people, this involves taking 1000–5000 IU per day of vitamin D during the influenza season. On average, 2000-5000 IU/day vitamin D3 may provide protection against influenza. 

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:

William B. Grant, Ph.D. Sunlight, Nutrition, and Health Research Center (SUNARC) P.O. Box 641603 San Francisco, CA 94164-1603, USA www.sunarc.org

Vitamin D Council. Influenza. March 2014.

Fall and winter are prime-time for colds, influenza (flu), and other respiratory illnesses. We’re all vulnerable to contagious viruses due in large part to people spending more time indoors with others when the weather gets cold.

Check out these natural prevention tips to avoid catching a cold or the flu this year.

Homemade Chicken Soup

Seems mom may be right about chicken soup. A handful of studies show the ingredients in chicken soup (chicken stock, carrots, onion, and celery) really could have medicinal value. One researcher set out to determine why chicken soup might help colds. He found the soup stopped the movement of neutrophils, the most common type of white blood cell that defends against infection. Ultimately, chicken soup helps reduce upper respiratory cold symptoms.

Another study on chicken soup shows it helps increase the movement of mucus in the nose, and also improves the function of protective cilia, the tiny hair-like projections in the nose that prevent potential infections from entering the body.

Another tip is to add veggies to your soup because it’s known that a nutrient-rich diet builds your immune system and fights inflammation.

Vitamin D₃

The flu is a respiratory infection caused by a virus that infects the nose, throat, and lungs. The flu is most common during winter and can cause fever, chills, sore throat, cough, body aches, and fatigue. How does vitamin D play a role? Well, vitamin D is an important part of the immune system, and studies have shown people who have low vitamin D levels may have a higher chance of getting the flu.

How Does Vitamin D₃ Boost Your Immune System? Prepare to get nerdy and talk science…

There are vitamin D receptors found on cells in the immune system, and vitamin D can bind to these receptors. Vitamin D works in the immune system by reducing levels of inflammatory proteins called cytokines, as well as increasing amounts of antimicrobial proteins, which destroy invading germs and viruses. This combination of lowering inflammation and increasing antimicrobial defenses can help your immune system fight infections better.

Hot Liquids

Like chicken noodle soup, drinking hot liquids also helps briefly increase the movement of mucus in the nose, and this happens through the nasal inhalation of water vapor. Green tea is a good additions since it’s full of antioxidants, which will boost your immune system even when you're already sick. Consider drinking a cup of hot tea or water 2x/day.

Many studies show taking some echinacea products when cold symptoms are first noticed can modestly reduce symptoms of the common cold in adults. 

Neti Pot

Using a neti pot is a natural solution for gently washing away mucous, bacteria, pollen, allergens, and viruses from the sinuses. There’s one main sinus a neti pot flush can reach—the maxillary sinus, which is on either side of your nose—basically inside the “cheek bone.” When they fill with pus or mucous, it hurts. Not only does it hurt, it provides a further haven for more bacteria and viruses as the immune system cannot enter because it’s too plugged.

Check out this blog about how to use a neti pot. 

Monolaurin

Monolaurin is made from lauric acid, which is found in coconut milk and breastmilk. Monolaurin is thought to have antibacterial, antiviral, and other antimicrobial effects, that may help prevent and treat the common cold, flu, and other infections. 

The science behind how monolaurin works is by incorporating itself into the cell membrane of bacteria, blocking its replication, which makes it easier for your immune system to take care of. You can get monolaurin at most health food stores.

All-in-all, eat a healthy, balanced diet, wash your hands often, exercise regularly, and sleep well.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:

Influenza. Vitamin D Council. 

Monolaurin Incorporates Into Gram Positive Bacteria Cell Membranes. Appl Environ Microbiol. Tokarskyy O, Marshall DL.  

Zinc is called an “essential trace element” because it's necessary for numerous chemical processes that take place within a cell. It's required for the activity of approximately 100 enzymes and it plays a role in immune function, protein synthesis, wound healing, DNA synthesis, and cell division. Zinc also supports normal growth and development during pregnancy, childhood, and adolescence and is required for proper sense of taste and smell. To maintain a steady state of zinc, daily intake is required because our bodies don’t have a specialized system for storing zinc.

Let's talk about six health issues when supplemental zinc may be appropriate.

Immune Function and the Common Cold

The relationship between zinc and the immune system is complex since there are four different ways zinc influences the immune system. Although technical, zinc does indeed help the immune system fight off invading bacteria and viruses.

There is reliable and relatively consistent data showing zinc is most effective at treating the common cold when taken within 24 hours of the onset of symptoms.

Zinc lozenges used at the first sign of a cold have been shown to help stop the virus and shorten the illness.

Lozenges containing zinc gluconate, zinc gluconate-glycine, and, in most trials, zinc acetate have been effective; most other forms of zinc and lozenges flavored with citric acid, tartaric acid, sorbitol, or mannitol have been ineffective.

For the alleviation of cold symptoms, lozenges providing 13 to 25 mg of zinc (as zinc gluconate, zinc gluconate-glycine, or zinc acetate) are used every two hours while awake but only for several days. Remember, the best effect is obtained when lozenges are used at the first sign of a cold.

Wound Healing

Long ago, during my first dietitian job at a hospital, I handled the nutrition piece within the hospital’s wound care clinic. I learned a lot about the value of eating specific nutrients to help heal these gnarly open wounds and sores. Zinc was one of those specific nutrients I often suggested the patients take. It’s important in the formation of collagen, a critical component in healing wound, and can enhance the wound-healing process.

Diarrhea

Studies in developing countries found zinc may reduce the severity and duration of diarrhea in poorly nourished children, especially those with low zinc levels.

Male Fertility

There’s reliable and relatively consistent information showing a zinc deficiency leads to reduced numbers of sperm and impotence in men. Taking zinc may correct this problem and improve sperm quality. The ideal amount of supplemental zinc remains unknown, but some doctors recommend 30 mg two times per day. Long-term zinc supplementation requires 1–2 mg of copper per day to prevent copper deficiency.

Age-related Macular Degeneration (AMD)

This eye disease gradually causes vision loss. Research suggests zinc might help keep early age-related macular degeneration from worsening into advanced AMD. More research is needed before doctors can recommend zinc supplements for AMD, but people who have or are developing it might want to talk to their doctor about taking zinc.

Stomach Ulcers

The healing process of stomach ulcers may be enhanced through treatment with zinc, although more studies are needed to more clearly determine its effects. Most studies report few or no side effects associated with its use.

Recommended Dietary Allowances for Zinc

As suggested by National Institutes of Health; Office of Dietary Supplements:

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:

Prasad AS, Cossack ZT. Zinc supplementation and growth in sickle cell disease. Ann Intern Med 1984;100:367-71.

National Institutes of Health; Office of Dietary Supplements. Zinc Fact Sheet for Consumers. 

Recommended Daily Allowances for Zinc chart: US Dept of Health & Human Services: National Institutes of Health/Office of Dietary Supplements, found here: http://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/#h4

Zinc is called an “essential trace element” because it's necessary for numerous chemical processes that take place within a cell. It's required for the activity of approximately 100 enzymes and it plays a role in immune function, protein synthesis, wound healing, DNA synthesis, and cell division. Zinc also supports normal growth and development during pregnancy, childhood, and adolescence and is required for proper sense of taste and smell. To maintain a steady state of zinc, daily intake is required because our bodies don’t have a specialized system for storing zinc.

Let's talk about six health issues when supplemental zinc may be appropriate.

Immune Function and the Common Cold

The relationship between zinc and the immune system is complex since there are four different ways zinc influences the immune system. Although technical, zinc does indeed help the immune system fight off invading bacteria and viruses.

There is reliable and relatively consistent data showing zinc is most effective at treating the common cold when taken within 24 hours of the onset of symptoms.

Zinc lozenges used at the first sign of a cold have been shown to help stop the virus and shorten the illness.

Lozenges containing zinc gluconate, zinc gluconate-glycine, and, in most trials, zinc acetate have been effective; most other forms of zinc and lozenges flavored with citric acid, tartaric acid, sorbitol, or mannitol have been ineffective.

For the alleviation of cold symptoms, lozenges providing 13 to 25 mg of zinc (as zinc gluconate, zinc gluconate-glycine, or zinc acetate) are used every two hours while awake but only for several days. Remember, the best effect is obtained when lozenges are used at the first sign of a cold.

Wound Healing

Long ago, during my first dietitian job at a hospital, I handled the nutrition piece within the hospital’s wound care clinic. I learned a lot about the value of eating specific nutrients to help heal these gnarly open wounds and sores. Zinc was one of those specific nutrients I often suggested the patients take. It’s important in the formation of collagen, a critical component in healing wound, and can enhance the wound-healing process.

Diarrhea

Studies in developing countries found zinc may reduce the severity and duration of diarrhea in poorly nourished children, especially those with low zinc levels.

Male Fertility

There’s reliable and relatively consistent information showing a zinc deficiency leads to reduced numbers of sperm and impotence in men. Taking zinc may correct this problem and improve sperm quality. The ideal amount of supplemental zinc remains unknown, but some doctors recommend 30 mg two times per day. Long-term zinc supplementation requires 1–2 mg of copper per day to prevent copper deficiency.

Age-related Macular Degeneration (AMD)

This eye disease gradually causes vision loss. Research suggests zinc might help keep early age-related macular degeneration from worsening into advanced AMD. More research is needed before doctors can recommend zinc supplements for AMD, but people who have or are developing it might want to talk to their doctor about taking zinc.

Stomach Ulcers

The healing process of stomach ulcers may be enhanced through treatment with zinc, although more studies are needed to more clearly determine its effects. Most studies report few or no side effects associated with its use.

Recommended Dietary Allowances for Zinc

As suggested by National Institutes of Health; Office of Dietary Supplements:

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

References:

Prasad AS, Cossack ZT. Zinc supplementation and growth in sickle cell disease. Ann Intern Med 1984;100:367-71.

National Institutes of Health; Office of Dietary Supplements. Zinc Fact Sheet for Consumers. 

Recommended Daily Allowances for Zinc chart: US Dept of Health & Human Services: National Institutes of Health/Office of Dietary Supplements, found here: http://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/#h4

Eucalyptus steaming is a little hidden gem, and definitely something to consider if you are feeling congested. Plus it smells o-so-good! Eucalyptus oil is thought to be anti-inflammatory and antimicrobial. Eucalyptus oil also stimulates immune system response.

Eucalyptus oil helps loosen phlegm, so breathing in eucalyptus steam is commonly used by people to help treat nasal congestion and sinus congestion, symptoms very common with bronchitis, coughs, and the flu.

Steam inhalation can be done two to four times a day to relieve symptoms.

Here are some tips for using eucalyptus through steam inhalation:

• In either a steam room, wet sauna, or hot shower, place five drops of eucalyptus and three drops of lavender on the shower floor or sauna/steam head. Breathe deeply for 2-5 minutes while the steam diffuses the oils.

• Drop five drops of eucalyptus into a bowl of hot water with a towel over your head.

• Put a few drops of eucalyptus on a small piece of paper towel (not a tissue). Take a few deep sniffs of it and leave it next to your bed at night or your desk if daytime.

Eucalyptus oil should not be ingested, applied directly to the skin, or used in excess of suggested amounts. Definitely don’t get it in your eyes and wash your hands after handling the paper towel or if you touch the oil.

Happy steaming!

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

We’re in the midst of the “common cold” season and if you do catch one, there are some things you can do nutritionally to help shorten the symptoms.

Zinc

One of zinc’s many functions is helping the immune system fight off invading bacteria and viruses. There is reliable and relatively consistent data showing zinc is most effective at treating the common cold when taken within 24 hours of the onset of symptoms.

Zinc lozenges used at the first sign of a cold have been shown to help stop the virus and shorten the illness.

Lozenges containing zinc gluconate, zinc gluconate-glycine, and, in most trials, zinc acetate have been effective; most other forms of zinc and lozenges flavored with citric acid, tartaric acid, sorbitol, or mannitol have been ineffective.

For the alleviation of cold symptoms, lozenges providing 13 to 25 mg of zinc (as zinc gluconate, zinc gluconate-glycine, or zinc acetate) are used every two hours while awake but only for several days. Remember, the best effect is obtained when lozenges are used at the first sign of a cold.

Vitamin C

Good news! The overall research shows, for most people, taking vitamin C may help shorten the duration of a cold and lessen its severity. On the other hand, taking vitamin C regularly does not reduce the chances of getting the common cold. But don’t take too much. Taking too much vitamin C can cause diarrhea, nausea, stomach cramps, or kidney stones. Most adults need between 75 and 90 milligrams (mg) of vitamin C per day and shouldn't get more than 2,000 mg.

Nasal Irrigation

Flushing water through your nasal passages using a neti pot may relieve some nasal congestion. What the neti pot does is gently wash away excess mucous, bacteria, pollen, allergens and viruses from the sinuses. There is one main sinus the neti pot can reach, the maxillary sinus, which is on either side of your nose—basically inside the ‘cheek bone.’  When they fill with pus or mucous, it hurts and provides a further haven for more bacteria and viruses as the immune system cannot enter. Nasal irrigation clears that up by washing out the pus and mucous. Then, the immune system's IgA antibodies, which live on the mucous membranes of your nose, once again get back to work.

I previously wrote a blog about how to use a neti pot. Check it out here.

Eucalyptus Steam Inhalation

Eucalyptus oil helps loosen phlegm, so breathing in eucalyptus steam is commonly used by people to help treat nasal congestion and sinus congestion, symptoms very common with bronchitis, coughs, and the flu.

Generally, eucalyptus oil is thought to be anti-inflammatory and antimicrobial. Eucalyptus oil also stimulates immune system response. Steam inhalation can be done two to four times a day to relieve symptoms.

Here are some tips for using eucalyptus through steam inhalation:

• In either a steam room, wet sauna, or hot shower, place five drops of eucalyptus and three drops of lavender on the shower floor or sauna/steam head. Breathe deeply for 2-5 minutes while the steam diffuses the oils.

• Drop five drops of eucalyptus into a bowl of hot water with a towel over your head.

• Put a few drops of eucalyptus on a small piece of paper towel (not a tissue). Take a few deep sniffs of it and leave it next to your bed at night or your desk if daytime.

Eucalyptus oil should not be ingested, applied directly to the skin, or used in excess of suggested amounts. Definitely don’t get it in your eyes and wash your hands after handling the paper towel or if you touch the oil.

Hot Tea

Drinking hot tea offers some of the same benefits as chicken soup. Inhaling the steam relieves congestion, while swallowing the fluid soothes the throat and keeps you hydrated. Black and green teas have the added bonus of being loaded with disease-fighting antioxidants, which may fight colds.

Water

Stay hydrated! When you have a cold or respiratory infection, your body makes more mucus and making mucus uses up your body's moisture. Getting extra fluids thins out mucus, making it less sticky, which makes it easier to blow or cough out. Limit drinks with caffeine and alcohol, as they can be dehydrating. Remember to avoid drinking water from plastic bottles. Choose a stainless steel or glass bottle instead.

Some findings show hot liquids may be superior to cold liquids in upper respiratory infections.

Although I can’t promise these natural treatments will positively work for you, it’s certainly worth giving them a try. One thing is sure, get lots of rest.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

References:

Macknin ML. Zinc lozenges for the common cold. Cleve Clin J Med 1999;66:27-32 [review].

Petrus EJ, Lawson KA, Bucci LR, Blum K. Randomized, double-masked, placebo-controlled clinical study of the effectiveness of zinc acetate lozenges on common cold symptoms in allergy-tested subjects. Curr Ther Res 1998;59:595-607.

Prasad AS, Fitzgerald JT, Bao B, et al. Duration of symptoms and plasma cytokine levels in patients with the common cold treated with zinc acetate. A randomized, double-blind, placebo-controlled trial. Ann Intern Med 2000;133:245-52.

Eby G. Where's the bias? Ann Intern Med 1998;128:75 [letter].

Garland ML, Hagmeyer KO. The role of zinc lozenges in treatment of the common cold. Ann Pharmacolther 1998;32:63-9 [review].

Serafino, A., Vallebona, P.S., Andreola, F., Zonfrillo, M., Mercuri, L., Federici, M., Rasi, G., Garaci, E., and Pierimarchi, P., Stimulatory effect of Eucalyptus essential oil on innate cell-mediated immune response, BMC Immunol. 2008; 9: 17.[5]

Natural Products Foundation: Green Tea.

We’re in the midst of the “common cold” season and if you do catch one, there are some things you can do nutritionally to help shorten the symptoms.

Zinc

One of zinc’s many functions is helping the immune system fight off invading bacteria and viruses. There is reliable and relatively consistent data showing zinc is most effective at treating the common cold when taken within 24 hours of the onset of symptoms.

Zinc lozenges used at the first sign of a cold have been shown to help stop the virus and shorten the illness.

Lozenges containing zinc gluconate, zinc gluconate-glycine, and, in most trials, zinc acetate have been effective; most other forms of zinc and lozenges flavored with citric acid, tartaric acid, sorbitol, or mannitol have been ineffective.

For the alleviation of cold symptoms, lozenges providing 13 to 25 mg of zinc (as zinc gluconate, zinc gluconate-glycine, or zinc acetate) are used every two hours while awake but only for several days. Remember, the best effect is obtained when lozenges are used at the first sign of a cold.

Vitamin C

Good news! The overall research shows, for most people, taking vitamin C may help shorten the duration of a cold and lessen its severity. On the other hand, taking vitamin C regularly does not reduce the chances of getting the common cold. But don’t take too much. Taking too much vitamin C can cause diarrhea, nausea, stomach cramps, or kidney stones. Most adults need between 75 and 90 milligrams (mg) of vitamin C per day and shouldn't get more than 2,000 mg.

Nasal Irrigation

Flushing water through your nasal passages using a neti pot may relieve some nasal congestion. What the neti pot does is gently wash away excess mucous, bacteria, pollen, allergens and viruses from the sinuses. There is one main sinus the neti pot can reach, the maxillary sinus, which is on either side of your nose—basically inside the ‘cheek bone.’  When they fill with pus or mucous, it hurts and provides a further haven for more bacteria and viruses as the immune system cannot enter. Nasal irrigation clears that up by washing out the pus and mucous. Then, the immune system's IgA antibodies, which live on the mucous membranes of your nose, once again get back to work.

I previously wrote a blog about how to use a neti pot. Check it out here.

Eucalyptus Steam Inhalation

Eucalyptus oil helps loosen phlegm, so breathing in eucalyptus steam is commonly used by people to help treat nasal congestion and sinus congestion, symptoms very common with bronchitis, coughs, and the flu.

Generally, eucalyptus oil is thought to be anti-inflammatory and antimicrobial. Eucalyptus oil also stimulates immune system response. Steam inhalation can be done two to four times a day to relieve symptoms.

Here are some tips for using eucalyptus through steam inhalation:

• In either a steam room, wet sauna, or hot shower, place five drops of eucalyptus and three drops of lavender on the shower floor or sauna/steam head. Breathe deeply for 2-5 minutes while the steam diffuses the oils.

• Drop five drops of eucalyptus into a bowl of hot water with a towel over your head.

• Put a few drops of eucalyptus on a small piece of paper towel (not a tissue). Take a few deep sniffs of it and leave it next to your bed at night or your desk if daytime.

Eucalyptus oil should not be ingested, applied directly to the skin, or used in excess of suggested amounts. Definitely don’t get it in your eyes and wash your hands after handling the paper towel or if you touch the oil.

Hot Tea

Drinking hot tea offers some of the same benefits as chicken soup. Inhaling the steam relieves congestion, while swallowing the fluid soothes the throat and keeps you hydrated. Black and green teas have the added bonus of being loaded with disease-fighting antioxidants, which may fight colds.

Water

Stay hydrated! When you have a cold or respiratory infection, your body makes more mucus and making mucus uses up your body's moisture. Getting extra fluids thins out mucus, making it less sticky, which makes it easier to blow or cough out. Limit drinks with caffeine and alcohol, as they can be dehydrating. Remember to avoid drinking water from plastic bottles. Choose a stainless steel or glass bottle instead.

Some findings show hot liquids may be superior to cold liquids in upper respiratory infections.

Although I can’t promise these natural treatments will positively work for you, it’s certainly worth giving them a try. One thing is sure, get lots of rest.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:

Macknin ML. Zinc lozenges for the common cold. Cleve Clin J Med 1999;66:27-32 [review].

Petrus EJ, Lawson KA, Bucci LR, Blum K. Randomized, double-masked, placebo-controlled clinical study of the effectiveness of zinc acetate lozenges on common cold symptoms in allergy-tested subjects. Curr Ther Res 1998;59:595-607.

Prasad AS, Fitzgerald JT, Bao B, et al. Duration of symptoms and plasma cytokine levels in patients with the common cold treated with zinc acetate. A randomized, double-blind, placebo-controlled trial. Ann Intern Med 2000;133:245-52.

Eby G. Where's the bias? Ann Intern Med 1998;128:75 [letter].

Garland ML, Hagmeyer KO. The role of zinc lozenges in treatment of the common cold. Ann Pharmacolther 1998;32:63-9 [review].

Serafino, A., Vallebona, P.S., Andreola, F., Zonfrillo, M., Mercuri, L., Federici, M., Rasi, G., Garaci, E., and Pierimarchi, P., Stimulatory effect of Eucalyptus essential oil on innate cell-mediated immune response, BMC Immunol. 2008; 9: 17.[5]

Natural Products Foundation: Green Tea.

A stuffed-up nose is so annoying, especially when you’re trying to sleep! If you’re in need of a natural solution, consider trying nasal irrigation, or Neti. It’s an ancient tradition gaining popularity in the modern world for its effectiveness at treating allergies, sinus infections, and colds, among other things.

What does the neti pot do?

Basically, what the neti pot does is gently wash away excess mucous, bacteria, pollen, allergens and viruses from the sinuses. There's one main sinus a neti pot flush can reach—the maxillary sinus, which is on either side of your nose. It's basically inside the "cheek bone."  When they fill with pus or mucous, it hurts. Not only does it hurt, but it provides a further haven for more bacteria and viruses as the immune system cannot enter. The door is closed.

Nasal irrigation opens that door by washing out the pus and mucous. Then, the immune system's IgA antibodies, which live on the mucous membranes of your nose, once again get back to work.

How to use the neti pot

I’ll admit, neti pots are an odd device to get used to but once you get the technique down, your sinuses will appreciate it. Not to mention your friends as you'll stop sniffing constantly.

• Fill your neti pot with luke warm, distilled, sterile, or previously boiled water. Not cold or hot water. Must be warm.

• Add 1/4 teaspoon of pure salt. Your mucous membranes are naturally salty and a pinch of salt in your neti pot will help to wash out the stuck mucous. Do not use mineral salts or sea salts. Some people are allergic to shellfish and this will not help the situation. One can buy pure neti salt and it's not expensive. Normal table salt is fine also but it is processed like crazy - they use about 15+ chemicals to end up with pure white table salt. You didn't want to know that did you?

• You can add a pinch of baking soda also. This softens the water a bit so it's easier on your mucous membranes.

• I recommend doing this procedure in the shower. This way you cannot make a mess. You can also do it over a sink or sitting down with a big bowl on the table in front of you.

• Insert the neti pot spout into one side of your nose. Lean your head slightly to one side and forward a bit. This allows the medicated water to flow from one side of your nose to the other. This action pushes out the mucous and also drops off the medicated water in your sinuses.

• Stay in this head bent and tilted position while the water runs out - say for about 15 seconds.

• When 15 seconds is up, remove the spout and gently blow your nose. Do not block one nostril while blowing your nose as this forces the mucous up closer to your brain. Also do not blow forcibly as this will push the mucous into your ear canal. Just blow lightly - like a soft outward snort.

• Repeat on the other side. Do this about 2-3 times each side. Refill the neti pot as needed. Typically this can be done sufficiently with one full neti pot.

• This takes about 3 minutes. Sounds like a lot of work but it's fast - especially as you do it more and more.

• Rinse out the neti pot or place it in the dishwasher to sterilize. Let your neti pot dry out after each use. I recommend buying one for each person of the family. This way you don't have to wash it so hard every time.

If you feel the neti pot technique is not working for you and causing burning, consider:

• Adding a bit more salt.
• Adding a bit less salt.
• Adding a pinch of baking soda as this softens the water.
• Use filtered water as chlorine is an irritant and definitely can burn your nose.
• Warm the water in the neti pot to body temperature.
• Only neti when your nose is plugged up.

Should you have questions about the technique, please post a comment.  

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods 

Pieces of this article by Dr. Ben Lynch, ND, posted 04/2007 on Healthy Goods.