What is nasal congestion?

“A stuffy nose makes your nose or face feel full”. This fullness comes from the fluid that might run out of your nose or down your throat (known as postnasal drip).

Rhinorrhea happens when thin, clear fluid runs from your nose. 

Rhinitis refers to irritation and swelling inside your nose.¹

Signs and symptoms

The main signs and symptoms include: 

• Sneezing 
• Coughing
• Headache 

Causes

Many things can trigger your nose. Your nose is a front-line barrier to protect your body from harmful substances. When these substances touch your nose, the hair and cilia (tiny hairs) in your nose stop them from getting inside. If particles come inside by chance, our body's immune system activates and produces mucus, which causes irritation and swelling.

Nasal congestion occurs with conditions like rhinitis. There are two types of rhinitis: allergic rhinitis (hay fever) and nonallergic rhinitis.

Allergic rhinitis

Allergic rhinitis or hay fever shows how your body reacts to allergens in the air. Allergens are tiny particles in the air. Common allergens include:

• Pollen: Trees and plants produce pollen when they bloom in spring, summer and fall. This pollen can reach your nose and trigger an allergic reaction
• Mould: mould produces spores that can cause allergies 
• Dust mites: Dust mites can live in carpets, furniture and bedding, even in spotless places
• Pet dander: Dander from pets with fur can lead to severe allergies in some people

Nonallergic rhinitis

Nonallergic rhinitis — and nasal congestion — occurs when inflammation causes fluid to build up in your nasal tissues, causing them to swell. This swelling might result from a viral illness or exposure to specific triggers. Possible triggers include:

• Environmental: Stress, smoke, paint fumes or spicy food can block your nose
• Medications: Some drugs for high blood pressure or pain might stuff up your nose
• Hormonal: Changes in your body during puberty or pregnancy can make your nose feel clogged
• Infections: Sinus infections (sinusitis) or the common cold often lead to a stuffy nose
• Big adenoids: Adenoids are glands you'll find right behind your nose. They catch germs to protect you. At times, these adenoids puff up, which blocks your nose²

Treatment of nasal congestion

When possible, doctors treat the root cause of a stuffy nose. But most things that make your nose congested clear up on their own without any special treatment. Several remedies can help with a blocked, runny, or stuffy nose:

• Steam Inhalation
• Salty water (saline solutions)
• Menthol fumes, ointments, and lozenges
• Drops and sprays that reduce swelling to clear nasal passages
• Pills and syrups that reduce swelling
• Nasal sprays with steroids

These all work for some time and require repetition until the root issue disappears.

When should I see a doctor to treat a stuffy nose?

You don't need to go to a doctor for a stuffy nose. For example, you can handle a basic cold or allergies at home. A pharmacist can recommend some over-the-counter medicines to help you feel better.

You might want to consider getting medical help if:

• Your stuffy nose stays blocked for over two weeks even after trying the solutions in this guide or the one for the specific issue causing it
• You're unsure about the reason for your nose congestion
• You spot blood in the mucus coming from your nose
• The stuffiness affects one nostril
• A baby has trouble eating or breathing due to a blocked nose. Babies have small noses so they often sound stuffed up and make a lot of sniffling noises. But you should talk to a doctor if they breathe quicker than usual, if their chest moves more than normal, if they use their belly muscles to breathe, or if they drink less than they do

Tests

You don't need tests for a stuffy nose. Most of the time, a doctor can figure out the cause by asking about your symptoms and checking you out. Sometimes, blood work helps to identify an allergy that's causing the problem.

At times, you may need to visit an ENT specialist. They might recommend skin prick tests to check for allergies or examine the back of your nose using a flexible scope (nasoendoscopy). In some cases, you may have to get a CT scan or an MRI scan.³

Prevention

Can I prevent nasal congestion?

Nasal congestion has many possible causes. You might not be able to stop it, but you can cut down on how often it bothers you:

• If your nose gets stuffed up during certain seasons, talk to your doctor about seasonal allergies. They can help you figure out what's causing it how to stay away from triggers, and how to treat your symptoms
• Guard yourself against viral infections such as the common cold and flu⁴

Studies linking diet and nasal congestion;

What we eat doesn't just play a role in how nasal congestion starts, but it also has an impact on how the condition progresses and how bad it gets. Different foods can lead to different allergy outcomes. 

Eating lots of calories saturated fat, and protein, while not getting enough fibre, can make you more likely to get allergic rhinitis (AR). On the other side, eating plenty of veggies and fruits, olive oil, and fish - the kind of stuff you'd find in a Mediterranean diet - seems to lower your chances of getting AR. Also, getting the right amount of vitamins and minerals in your diet is linked to a lower risk of allergies and thus reduced symptoms.

Dietary protein and amino acids

High-protein diet causes an increased risk of allergy. The study was determined in ova-sensitized mice.

Dietary lipids

The quantity of dietary lipids and fatty acid types have an influence on allergic inflammation. High levels of total fat, animal fat saturated fatty acids (SFAs), cholesterol, n-6 polyunsaturated fatty acids (PUFAs), and medium-chain fatty acids (MCFs) increase risk, while monounsaturated fatty acids (MUFAs) and n-3 PUFAs offer protection. Human adults with high animal fat and SFA intake show a connection to allergic rhinitis.

Dietary fibres

Low amounts of dietary fibre and micronutrients trigger the defence mechanisms of the immune system.

Plant-based diet

A high amount of fruits, vegetables, grains and legumes reduces inflammation of allergic reactions.⁵

Vitamin C has an impact on reducing symptoms of allergic rhinitis like stuffy nose, sneezing, and runny nose. To get a quick boost of nutrients that fight allergies, you can toss leafy greens into a smoothie, salad, or stir-fry.

Probiotics

Probiotics can keep the immune system in check and lower inflammation in the body, which can make allergies less severe. You can get probiotics by eating foods such as yoghurt, kefir, kimchi, and sauerkraut.

Spices

Spices such as turmeric, ginger, and garlic have an impact on reducing inflammation, which can ease allergy symptoms. 

Turmeric stands out because it contains curcumin, a substance that stops the body from releasing histamine, which triggers allergy symptoms. You can include these spices in your cooking or take them as supplements.

Water

Drinking enough water can help to ease the symptoms of seasonal allergies. When your body lacks water, it makes histamine, which causes those annoying allergy symptoms. Drinking water has an impact on your system by cleaning it out and lowering histamine production, which can give you relief from your seasonal allergies.

Foods to avoid In nasal congestion

If allergies trouble you one of the best ways to cut down on your symptoms is to stay away from allergy-triggering foods. 

Here's a list of foods to skip if you want to lessen your seasonal allergies:

• Dairy products: Dairy products milk, can ramp up your allergies. Milk contains casein that boosts mucus production leaving you feeling stuffed up, and it can lead to sneezing and coughing. If seasonal allergies bother you, it's smart to stay clear of milk and other dairy items like cheese and yoghurt
• Alcohol: Drinking alcohol can stuff up your nose, which can make your allergies feel worse. Also, beer and wine have sulfites in them, which some people are allergic to
• Processed foods: These are packaged foods with lots of salt, sugar, and other added preservatives that can make your allergy symptoms worse

For example, meats like sausages, bacon, and hot dogs that are cured have sulfites that can set off allergy symptoms 

Also, snacks like chips, cookies, and candy have food colouring in them, which can trigger allergies in some people

• Citrus fruits: Fruits like lemons, oranges, and grapefruits contain high levels of vitamin C, which can strengthen your immune system. But these fruits can also trigger allergies if you react to pollen 

The protein in pollen resembles the one in citrus fruits, which can cause a cross-reaction and lead to allergy symptoms. People who deal with seasonal allergies might want to skip citrus fruits when allergies are at their worst

Nutritional therapy shows significant potential to lessen allergy symptoms. It can serve as a main treatment approach or help support medication-based treatments.⁶

Summary

A stuffy nose happens when your nasal passages swell up and get inflamed. This can be because of infections, allergies, or things that irritate your nose. While you can take medicine like decongestants to feel better, some foods might help you manage or even get rid of your symptoms. Spicy foods such as chilli peppers, ginger, and garlic have capsaicin in them. This can clear your nose for a bit by making your mucus thinner. Warm liquids like soups, broths, and herbal teas also keep you hydrated and thin out your mucus, which makes it easier to clear a stuffy nose. On the flip side, some people find that dairy products make them produce more mucus, but not everyone has this problem. Also, sugary and processed foods can make inflammation worse and stuff up your nose even more for some folks. Eating a balanced diet with lots of antioxidants and foods that fight inflammation, like fruits and veggies, can help keep your sinuses healthy and might make your stuffy nose less severe. Drinking enough water is also key to reduce congestion and help you get better.