Prevent a Runny Nose, Blackheads, and Keep Your Nose Clean
Hydrate | Diet | Cleaning | Other | Skincare | Trim | Action
Prevent a runny nose with hydration, mucus-controlling foods, and hygiene. Avoid blackheads with skincare, and keep your nose clean by trimming hairs.
1. Hydrate to Control a Runny Nose 💦
Drinking plenty of water can help thin your mucus, making it much easier to expel. Dehydration can lead to thick mucus, which can clog your sinus and cause inflammation.
2. Foods that Prevent a Runny Nose 😋
Your diet plays a huge role in whether you constantly have a stuffed or clogged nose if you eat right and breathe clean fresh air your nose should unclog.
Eat a diet rich in fruits and vegetables and avoid sugar, processed/inflammatory foods and alcohol.
Foods that especially help with nose problems include chilli peppers, pineapple, garlic, ginger, horseradish, turmeric and matcha.
Foods that can help prevent colds
| Nutrients | Sources |
| Anthocyanin | Berries |
| Astaxanthin | Salmon |
| Beta carotene | Kale, Carrots, Spinach, Mango, Watermelon, Salmon, Butter, Cheddar |
| Carbs | Oats, Quinoa, Manuka Honey |
| Copper | Almonds, Spinach, Cacao powder |
| Green tea polyphenols | Matcha (Green tea) |
| Iron | Spinach, Pumpkin seeds, Quinoa, Brocolli, Cacao powder, Tuna |
| Monosaturated Fats | Cold pressed extra virgin olive oil, Avocados |
| Omega 3 fatty acids | Salmon, Trout, Sardines, Anchovy, Walnuts, Spinach |
| Potassium | Potatoes, Beets, Spinach, Kale, Tomatoes, Salmon, Oranges, Bananas, Avocados, Plain Yogurt |
| Prebiotics | Garlic, Red Onions |
| Probiotics | Yoghurt, Mozzarella, Cheddar, Cottage |
| Protein (proline/glycine) | Chicken breast, eggs |
| Selenium | Chicken, Cottage cheese, Eggs, Oats, Spinach, Milk, Yogurt, Bananas |
| Spices | Ginger, Tumeric, Chilli Peppers |
| Vitamin C | Kale, Brocolli, Strawberries, Blackcurrent, Kiwi, Lemons, Oranges |
| Vitamin D | ~20 min of midday sun exposure, Salmon, Tuna, Egg yolks |
| Vitamin E | Almonds, Pumpkin Seeds, Mango, Kiwi, Blackberries, Black Currents, Raspberries, Spinach, Brocolli |
| Vitamin K | Kale, Spinach, Brocolli |
| Zinc | Almonds, Pumpkin Seeds, Shrimp |
Other foods
- Pineapple
- Horseradish
3. Gently Cleanse Your Nose🤧
Use water to clean your nose from dry or wet mucus each morning and night, to keep your nose looking and feeling fresh. If there is any mucus in your mouth, spit it out, don’t swallow it if you can help it.
Blowing your nose
When blowing your nose, blow gently to avoid irritation of the nasal passage and pain and pressure on the sinus. Don’t pull downwards, over time it can enlarge your nose, instead gently push up and out.
4. Other Things That can Help Clear your Nose🤔
- The steam from a hot shower can help thin mucus.
- Sleep 8 hours and sleep on your back and keep your head elevated, by propping your head on a few pillows, can help stop mucus from clogging your sinus.
- Have good hand hygiene and don’t leave used tissues around.
- Increase the humidity in your room by using a humidifier.
Irritants
Avoid things that may irritate the nose such as smoking, second-hand smoke, pollution, dust chemicals, fragrances, and drugs.
Vacuum your room weekly to remove any dust and pet hair that might trigger allergies. If you can afford it, a robot vacuum cleaner might come in handy, especially if you are prone to dust and can’t be bothered vacuuming your room daily.
5. Importance of a Good Skincare Routine 🥰
Blackheads, whiteheads and acne usually appear on the nose, having a good skincare routine can help prevent this.
6. Trim nose hair 🪒
Trim your nose hair weekly, there may even be tiny hairs on the nose (kiwi hairs).
Action to take ✍️
- Drink 2-3 litres of water a day.
- Have a healthy diet and focus on chilli peppers, pineapple, garlic, ginger, horseradish, turmeric and matcha.
- Use water to clean your nose each morning and night.
- Spit out mucus.
- Blow your nose gently and don’t pull downwards, instead pull up and out.
- Have a good skincare routine.
- Trim your nose hair weekly.
- Have a hot shower.
- Get good sleep.
- Have good hand hygiene.
- Avoid irritants like smoking, pollution, dust, chemicals, fragrances and drugs.
- Vacuum your room.
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