SELF CARE FOR SINUSITIS

Sinusitis is mostly caused by virus and sometimes by bacteria. However anything that enters the nose and permeates into the sinus will cause sinusitis. Adverse weather condition, toxic pollutants, cotton dust, chemicals, gas, smoke, dust, paint fumes, cement, caustic dust, pesticides, air pollution, automobile exhaust, perfumes, cigarette smoke, pollens, moulds, pet dander are the common causes of sinusitis. It has become a common problem now-a-days because of the increased pollution and drastic climatic variations. People with respiratory allergies, nasal polyps, deviated nasal septum and low immunity are prone to sinus irritation easily. 

 

Exposure to causative / triggering factors causes inflammation in the lining of sinuses, hence sinus cavity fills up with fluid and becomes blocked and is prone to infection. Lack of moisture in the air (Cold & Dry air or Hot dry air) dries out the nasal membrane thereby drying up mucus. The mucus gets thickened and clogs the sinus thereby producing the symptoms of sinusitis – Blocked nose, frontal headache, mucus from nose, reduced sense of smell, post nasal drip, fever, toothache; pain, tenderness and heaviness or pressure on the forehead, around nose, eyes and cheeks. 

 

Sinusitis can be troublesome and distressing. Sinusitis usually improves after a week but in some cases it can continue to persist for more than a week and actually worsen too. Nasal congestion or blockage will cause difficulty in breathing and the constant pressure on the forehead, around nose, eyes and cheeks will prevent one from paying attention to the things they do. Thus it will affect our daily life activities. Antibiotics, antihistamines, corticosteroids or other allopathy medications do not give long lasting relief. Chronic sinusitis can cause the feeling of brain fog. Depression & mood swings might be triggered in a patient suffering from chronic sinusitis.

 

Proper self-care will help to relieve sinusitis

• Protection - Cover yourself well when exposed to cold weather, humid or windy climate. Reduce the use of air conditioners and room heaters which dry up the moisture in the air.  
• Steam inhalation / Warm compress - Apply little sesame oil on face and massage well and do steam inhalation. Add ¼ tspturmeric, 2 – 3 pinches powdered camphor or 2 – 3 drops of eucalyptus oil to the water. Either you can use facial steamer or inhale vapours from a bowl of steaming hot water. Inhale the vapours through the nose and exhale through the mouth. You may also use warm compress on face. Use a hot water bag or electric heating pad or just drape a warm towel on the face. 
• Hot showers – Warm, moist water and air will help drain mucus and ease pain and pressure on forehead, around nose, eyes and cheeks, hence hot showers are beneficial.
• Hot drinks - Drink basil – ginger infusion twice a day. Heat one cup of water and when the water boils, add 2 – 3 fresh basil leaves and ½ piece of crushed fresh ginger. Switch off the flame and cover with a lid for 5 minutes. Now strain and drink. You may add honey to it when the infusion is lukewarm. But do not add honey when the infusion is still hot. 
• Hydrate yourself - Keep drinking warm water in small quantities throughout the day, preferably infused with ginger and cloves. 
• Lubricate / Moisten the Sinus - Instil one drop of Anu oil  or ghee or sesame oil into the nostril before going to bed. Anu oil will be the best. Oil application will lubricate the nasal epithelium thereby helping counteract dryness and preventing entry of dust or micro-organisms into the nostril. It will also help to relieve inflammation. 
• Sleep posture – Sleeping with head elevated will help in better breathing as it will help sinus drain and reduce congestion. Sleeping on the sides will increase nasal congestion . blockage which will affect the quality of sleep. 
• Avoid overstrain – One should take sufficient rest and avoid overstrain as the immunity which is already compromised during sinusitis will be further weakened by overstrain and hence delay recovery period. 
• Adding humidity – Using humidifiers at home will help to moisten the nasal passage and airways thereby relieving sinus congestions.
• Food - Diet also plays a major role in helping relieve sinusitis. Try to avoid or reduce excess intake of refined carbohydrates, processed sugar, dairy products. Include food rich in Vitamin C in daily diet. Also include spices like black pepper, turmeric and ginger in diet. 

• Breathing exercise - Practice breathing exercise and Ushtrasana daily. Children should do these only under adult supervision. Remember, these are recommended only for healthy people. One has to sit in Padmasana (Lotus pose) or any comfortable posture before doing the breathing exercise. If someone is suffering from high blood pressure, hernia and other health problems, they should consult a Yoga therapist before starting the below. 

• Anulom Vilom Pranayama (Alternate nostril breathing) – Close right nostril with the thumb of right hand and inhale slowly and deeply through the left nostril. Now close left nostril with the ring finger of right hand and exhale slowly through the right nostril. Then inhale through the right nostril while left nostril is still closed and exhale through the left nostril while closing the right nostril with the thumb or right hand. Do this for 10 times. It is beneficial for allergies and breathing problems. 

  Kapalabhati - Inhalation is done slowly and deeply followed by forceful exhalation by contracting the abdominal muscles. This is done for 5 – 10 minutes. This helps relieve sinus congestion. 

  Bhastrika Pranayama – Inhale forcefully and deeply, retain the breath for 5 to 10 seconds and then exhale forcefully. Do normal breathing for 5 times and repeat forceful inhalation, pause and forceful exhalation again. Repeat it for 5 to 10 times. It improves immunity and helps in cold, cough and nasal infections. 

  Ushtrasana (Camel pose) - The person has to kneel down with feet apart and bend backwards while inhaling while stretching the body and holding the heels with the palms and pushing the hips forward. One has to maintain the position for 10 – 20 seconds and return to original position. This can be repeated for 5 to 10 times every day. This helps relieve nasal blockage and post nasal drip. 

• Avoidance of causative factors – Last but not the least, try to avoid causative factors. Although some of them are not preventable like climatic factors, pollution, occupational hazards, some others can be controlled like avoiding the use of perfumes, instead using natural powder deodorants like sandalwood powder, musk, etc.; avoid incense sticks or essential oil diffusers at home & office; quit smoking; reducing exposure to Air conditioning / Room heaters while at home and in the car; using anti-pollution mask at polluted places or while going to places where there is cement dust or smoke.