Sinus Infections: a holistic guide
- Alex Kelly
- Oct 18
- 6 min read
*This is not medical advice. If symptoms do not improve or worsen, call your doctor.
Decongestants Are NOT Your Friend
Mucus plays an important role when you’re sick. It’s your body’s natural defense system in action. It helps trap viruses, bacteria, and other irritants, keeping them from spreading deeper into your airways while also carrying immune cells that fight infection. Though it can feel uncomfortable, mucus is a sign that your body is actively working to heal. Using decongestants may bring temporary relief, but they can interfere with this natural process by drying out mucus membranes, making it harder for your body to clear out germs, and sometimes leading to rebound congestion if overused. Supporting your body’s healing is usually a much better long-term approach.
Thin Snot IS Your Friend
When mucus pools in the sinuses and causes congestion, it’s no longer doing its job effectively. This is what leads to sinus infections. It needs to stay thin and fluid enough to keep everything moving out of your system. This is why at the first sign of congestion you should immediately begin measures to thin it out to prevent infection.
Nebulizing Saline
Nebulizing saline can help relieve congestion by delivering a fine mist directly into the airways, loosening thick mucus and making it easier to clear. It also soothes irritated nasal and sinus tissues, keeps passages moist, and supports the body’s natural ability to breathe more easily. You can nebulize up to to 5-6 times a day.
Saline Nasal Rinses
Saline nasal rinses can relieve congestion by flushing out excess mucus, allergens, and irritants from the nasal passages. They also help thin thick mucus, making it easier for your body to clear and improving airflow, while soothing irritated tissues and supporting natural nasal function. It’s typically recommended to nasal rinse up to 3 times a day. Exceeding this can potentially cause irritation, so it's best to start with once or twice a day and see how your body responds.
The Power of Xylitol
Xylitol is a powerful ally for nasal congestion and sinuitis because it helps moisturize the nasal passages, reduces inflammation, and inhibits the growth of bacteria and viruses.
It can be used both as a nasal spray and in nasal irrigation (rinses). Nasal irrigation with xylitol flushes out mucus, allergens, and irritants more thoroughly, making it ideal for severe congestion and infections.
Xylitol nasal spray lightly coats and protects the nasal mucosa, providing ongoing hydration and antimicrobial benefits, without the rebound effects of medicated nasal sprays. Many people use irrigation first to clear the passages, then follow with a xylitol spray to maintain moisture and prevent further irritation.
Get an Adjustment
Whenever anyone in our family starts to show any sign of sinus issues I immediately book with our chiropractor for an adjustment.
Your sinuses are eight air-filled spaces in the bones of your forehead, cheeks, and around your eyes. When you’re healthy, they stay open and moist to filter out dust and pollutants, but allergies, colds, or sinus infections can cause inflammation, swelling, and mucus buildup that lead to pressure and congestion.
Chiropractic care can help by improving alignment, circulation, and drainage. Treatments often include gentle spinal adjustments and percussion to loosen chest congestion, along with targeted massage across the forehead, nose, and cheeks to help move trapped mucus. Some chiropractors also use a small handheld tool called an Activator to deliver precise impulses that ease tension and support clearer breathing.
This is also a great way to help prevent ear infections, especially in children, since their Eustachian tubes are shaped differently and don’t drain as easily.
Start Taking Garlic - Nature's Antibiotic
Unlike antibiotics that kill both good and bad bacteria, garlic supports the immune system and breaks down the protective biofilms around pathogens, helping the body fight infections naturally. It contains over 200 phytonutrients, including allicin, known for its strong antibacterial, antiviral, and antifungal effects.
HOW TO PREPARE
Finely chop, mince, or grate a clove of garlic and let it sit for 10–15 minutes so its beneficial compounds can fully form.
mix into a cup of water or juice and take it like a shot, or
if your stomach can’t handle that you can grate it into soup, or
grate it into olive oil and spoon into a baked potato, or
grate into olive oil or butter and spread onto sourdough
Do this 3x a day (so 3 cloves total) while symptoms are acute, and continue for about 7-10 days - the same you would for an antibiotic.
If you want to try and avoid antibiotics, start taking garlic AS SOON as symptoms begin, give it a day, and if things continue to worsen call your doc.
Additional Sinus Relief
Tinctures:
Earthley Sinus Saver (ALEXK10)
Earthley Feel Better Fast (ALEXK10)
Dr. Green Mom Clear My Sinuses (ALEXKELLY)
Wish Garden Kick Ass Sinus
Homeopathy:
Kali bich
Hephar sluph
Pulsatilla
Homeopathy works best when you target your specific symptoms, so it’s best to Google your symptoms + homeopathy and find the remedy that most closely resembles your situation. I love using homeopathycenter.org’s remedy finder.
30c up to 3-4x/day for best results.
Red Light Therapy:
Herbal Steam:
Choose your desired herbs and place them in a bowl that can safely handle hot water
Heat water until it’s steaming (but not boiling), then carefully pour it over the herbs
Lean over the bowl, keeping your face about 8 to 12 inches away
Close your eyes and breathe in the steam
For a stronger effect, you can drape a towel over your head and shoulders to trap the steam
Herbs/oil to consider: oregano, eucalyptus, thyme, basil, chamomile, peppermint, lavendar
Peppermint Compress:
My FAVORITE thing to do when I’m struggling with sinus issues is to apply peppermint oil (diluted with coconut oil) on the sinus areas of my face, then place a heating pad over my face. It feels so good, and is very relaxing.
Humidifier:
Humidifiers are important during sinus infections because they add moisture to the air, which helps keep nasal passages from drying out and mucus thin. This makes it easier for your sinuses to drain, reduces congestion and pressure, and soothes irritation in the nasal lining.
Maintaining humidity in the range of 40-60% can also reduce transmission of pathogens.
If choosing a plastic humidifier, I recommend going with cool mist to minimize microplastics in the air. This is the one we have and love.
Consider Your Diet:
When managing any sinus illness, it’s important to limit foods that increase mucus production. Items that tend to create or thicken mucus include sugar, dairy products, soy, caffeine, alcohol, and refined grains.
On the other hand, certain foods can help loosen and thin mucus, such as ginger, elderberry, honey, onions, garlic, cayenne pepper, pineapple, warming herbs, and broths.
In addition, focus on increasing nutrient intake. Beyond the usual nutrients from a balanced diet and daily multi-vitamin, consider extras vitamins like A, C, D, zinc.
As Soon As You Feel Sinuses Creeping In...
1 Begin sinus rinsing, up to three times a day. If you need a schedule: consider 8am, 2pm, 8pm. I love doing this while taking a hot shower!
2 Follow up your sinus rinses with a xylitol nasal spray
3 Begin nebulizing saline 5-6 times a day; every 2-3 hours up until bed
4 Start your garlic - 3 cloves a day for 7-10 days
5 Call the chiropractor and get in for an adjustment
6 Add in any additional tinctures, homeopathies, red light therapy, etc., remedies as needed/desired
7 When ready to sleep, turn on your humidifier, apply warm compress to face (add peppermint oil if desired), and rest/sleep elevated to help sinuses drain
8 Make sure you’re staying well hydrated with added electrolytes, eat nutrient dense foods, eliminate dairy and sugar - they can produce more mucus, support your immune system, and rest!
If You Do Decide to Take an Antibiotic
Florastor is a probiotic that is proven to be resistant to most common antibiotics, and can be taken during the full course of an antibiotic.
Also consider taking scutellaria supreme and an antifungal like Earthley's Candida Cleanse to help mitigate yeast overgrowth. Scutellaira supreme also has the ability to enhance antibiotic effectiveness which can further shorten illness duration.
Lose dose natural antifungal options: MCT oil, oregano oil, garlic, olive leaf extract
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