A sinus infection, sometimes called sinusitis, is inflammation of the air-filled pockets in the face (sinuses) caused by fluid buildup. This fluid buildup allows germs to grow. Viruses cause most sinus infections, but bacteria can cause some. Typically, a deviated septum, weak immune system, colds, seasonal allergies, and nasal polyps can make you more likely to develop sinus infections from bacteria or mold (1). 

Symptoms of a sinus infection may include (2):

• A runny nose with thick, yellow, or greenish mucus coming from the nose
• Postnasal drainage with thick mucus coming down the back of the throat 
• Blocked or stuffy nose (congestion) causing difficulty breathing through your nose
• Pain, tenderness, swelling, and pressure around your eyes, cheeks, nose, or forehead that worsens when bending over
• Ear pressure
• Headache
• Aching in your teeth
• Altered sense of smell
• Cough
• Bad breath
• Fatigue
• Fever

Through allopathic healthcare, a simple sinusitis infection is typically treated with decongestants, over-the-counter cold and allergy medications, nasal saline irrigation, and drinking fluids (sinusitis is a viral infection, and fluids will help). If symptoms of sinusitis don’t improve after ten days, your doctor may prescribe antibiotics, oral or topical decongestants, or prescription intranasal steroid sprays (3).

To manage sinus infection symptoms effectively, it’s important to understand exactly what causes them and why, so let’s get to it! 

How to Address Fevers

As tempting as it may be to grab a fever reducer, It’s important to let a fever work its course; its ability to reduce on its own is vital to recovery from any illness. So, just some quick reminders to naturally support the body during a fever:

1. Rest
2. Keep comfortable
3. Stay hydrated
4. Take detox baths
5. Support the lymphatic system

Aside from fever management, managing a sinus infection naturally is as simple as finding alternatives for each of the allopathic “solutions.” There are natural decongestants, allergy remedies, nasal irrigations, and even antibiotics, so let’s discuss them!

How to Address Congestion & Postnasal Drainage

Congestion occurs when the nasal cavity, adjacent tissues, and blood vessels become swollen with excess fluid, causing a stuffy or plugged feeling, often referred to as a stuffy nose (4). Postnasal drainage occurs when excess mucus builds up and drips down the back of your throat (5). Both of these symptoms can occur when battling a sinus infection, but some herbs, like elderberry and nettle, can help.

Elderberries may support the immune system. The immune system protects the body from outside invaders, such as bacteria, viruses, fungi, and other toxins (6). When you support your immune system, you potentially support your body’s ability to fight off sickness such as a sinus infection. An animal study found elderberry polyphenols aid the immune defense of rats by increasing the number of white blood cells (7). Additionally, elderberry has been used in folk medicine for centuries to treat influenza, colds, and sinusitis (8).

Nettle has anti-inflammatory properties. One study suggests that a portion of nettle’s anti-inflammatory effect may be attributed to its inhibitory effect on NF-kappaB activation (part of the immune system responsible for inflammation development) (9). Nettle also reduced levels of numerous inflammatory hormones by interfering with their production in vitro (10).

Other options for these symptoms include using a facial steamer, a neti pot (I like using marshmallow root and/or mullein in mine), and products like Xlear Natural Saline Nasal Spray with Xylitol, Herb Pharm’s Sinus Samurai and Herbion Naturals’ Chest Rub.

How to Address Ear Pressure & Headache

When I have a sinus infection, ear pressure and headaches are inevitable and are the worst part. The best way to approach these symptoms is to tackle the inflammation. Inflammation is the body’s way of healing and fighting off infections, but chronic inflammation can also cause serious problems (11). Aside from the elderberry and nettle, which I’ve already discussed, three fantastic herbs are peppermint, turmeric, and ginger.

Peppermint has anti-inflammatory properties (12) and helps relieve headaches and migraines thanks to its cooling sensation (13). Peppermint’s ability to relieve headaches is likely due to the menthol in peppermint oil. Menthol increases the blood’s flow and provides a cooling sensation that assists in easing pain (14). In one clinical study, participants applied peppermint oil to the forehead and temples, resulting in significantly reduced pain after two hours compared to a placebo oil (15). In another study, participants who applied peppermint oil to the forehead found it to be as effective for headaches as 1,000 mg of liver and kidney-damaging acetaminophen (16).

Turmeric has compounds called curcuminoids; curcumin is turmeric’s main ingredient and has a powerful anti-inflammatory effect (17). Curcuminoids are known for their medicinal properties, which have been used in India for thousands of years (18). Studies have shown that curcumin matches the effectiveness of some anti-inflammatory drugs without the dangerous side effects (19).

Ginger has an active constituent called gingerol, which is most studied in ginger (20). Gingerol has many known medicinal properties and a long history in traditional and alternative medicine. Most importantly, gingerol has robust anti-inflammatory and antioxidant properties. Studies have found ginger inhibits protein kinase B (Akt) and nuclear factor kappa B (NF-κB) activation, thus increasing anti-inflammatory cytokines and decreasing proinflammatory cytokines (21).

Additionally, ginger works similarly to a class of prescription medications called triptans, which increases serotonin, a chemical messenger involved with migraine attacks, which is believed to help stop migraine by reducing inflammation and restricting blood vessels. In studies, 250 mg of ginger was as effective as sumatriptan in reducing migraine pain. Ginger also poses fewer side effects than sumatriptan, making it a safer alternative (22). 

Personally, I make homemade ginger capsules (recipe coming soon), but Gaia Herbs Ginger Supreme is a nice premade option for pain and inflammatory needs. I also find that using a neti pot and essential oils for congestion (not in the neti pot) helps tremendously with these symptoms.

How to Address Aching Teeth

I have had many sinus infections over the years, but I have never experienced aching teeth as a symptom. Nonetheless, if this is a symptom you’re experiencing, two amazing herbs for tooth pain are clove and catnip.

Clove is very beneficial for oral health thanks to its antibacterial properties. One test-tube study showed that clove essential oil killed three common types of bacteria: Escherichia coli, Staphylococcus aureus, and Pseudomonas aeruginosa (23). In another test-tube study, clove stopped the growth of two bacteria types that contribute to gum disease (24). Remember, clove is not the same as clove essential oil. Aside from having similar benefits, the way these two products are used couldn’t be more different! 

Catnip has traditionally been used to relieve arthritis, gout, headaches, and aching muscles and can also ease menstrual cramps and gastrointestinal pain (25). Its nepetalactone content gives it a sedative-like effect, similar to the valepotriates found in valerian, another commonly used herbal sedative (26). Catnip also has anti-inflammatory benefits that help ease pain and inflammation internally and externally. 

I recommend Herb Pharm’s Clove Extract, along with using homemade mouthwash (recipe coming soon) or pulling oil infused with one or both of these herbs. 

How to Address Coughs

Mainstream cough medicines like Dextromethorphan (DXM) have many side effects. We commonly hear about drowsiness, but it can also cause seizures. Not to mention, regular abuse of DXM at high doses can lead to chemical psychosis (27). Alternative options like Gaia Herbs Bronchial Wellness Syrup and herbs like fenugreek and dandelion are great.

Fenugreek helps maintain mucus conditions in the body (mainly in the lungs) by clearing congestion, acting as a throat cleanser and mucus solvent, and easing the urge to cough (28). These benefits are why fenugreek is commonly used to aid asthma symptoms (29). Fenugreek also helps relieve pain and has antioxidant and anti-inflammatory properties (30,31), which can significantly impact recovery from pneumonia.

Dandelions aren’t just a weed in your backyard. In traditional herbal medicine, dandelions are widely acknowledged for their vast medicinal properties, like antioxidant and anti-inflammatory properties (32,33). In animal studies, dandelion extract relaxes airway muscles, inhibits bronchial muscle contractions, and relieves the respiratory resistance of healthy and asthmatic mice (34).

How to Address the Infection

Addressing the infection is tricky because many believe you need antibiotics for all infections. Believe it or not, doctors prescribe about 47 million antibiotic courses annually for infections that don’t need antibiotics (35). If you read my post, The Truth About Antibiotics, you already know antibiotics can cause many health complications and often don’t even work. So what can you use instead? For most sinus infections, antibiotics are not required, but I like to use oil of oregano or fermented garlic honey, just in case.

Oil of oregano sometimes referred to as oregano oil (not to be confused with oregano essential oil), is made by infusing extra-virgin olive oil with dried oregano leaves, creating a robust and ingestible “natural antibiotic” widely used in the natural community. Oregano oil has antibacterial, antimicrobial, and antiviral properties, amongst many other beneficial properties (36,37,38). 

Fermented garlic honey (recipe coming soon) is made by fermenting garlic cloves in honey, creating a “natural antibiotic” commonly used in the natural community. Garlic honey has immunomodulatory, antioxidant, anti-inflammatory, and antibacterial properties, relieving upper respiratory tract infection symptoms (39,40,41,42). 

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