By Karen Morris

Breathe Easy Again: A Natural Approach to Sinus Issues

If you’ve ever experienced sinus pressure, congestion, or that dull ache behind your eyes and behind your nose and cheeks – you know how draining it can be.

Sinus issues affect thousands of Australians every year and can be triggered by anything from a lingering cold to seasonal allergies, or even chronic inflammation that just won’t go away. Let’s unpack what’s going on behind the scenes, and how naturopathy can help bring lasting relief.

What’s Really Going On in Your Sinuses?

Your sinuses are hollow cavities within the skull that help humidify the air we breathe, enhance our voices, and trap dust and pathogens. These cavities are lined with a thin mucous membrane and tiny hair-like structures called cilia that help move mucus out of the sinuses and into the nasal cavity.

But when the sinuses become inflamed or blocked, mucus gets trapped, and that’s where the problems begin.

Common causes of sinus issues include:

• Viral infections like the common cold
• Allergies (especially to dust, pollen, or mould)
• Structural issues (like a deviated septum)
• Fungal infections (less common, but persistent)
• Environmental irritants like smoke or pollution

When this inflammation lingers, it can lead to sinusitis – either acute (short-term) or chronic (lasting more than 12 weeks).

 Signs Your Sinuses Might Be Struggling:

• Facial pressure or pain (forehead, cheekbones, behind the eyes)
• Congested or blocked nose
• Post-nasal drip (mucus running down the throat)
• Thick nasal discharge (yellow or green)
• Loss of smell or taste
• Headaches or fatigue
• Persistent cough (especially at night)

A Naturopathic Approach to Sinus Relief

Naturopathy aims to treat the root cause of sinus issues, reduce inflammation, and support the body’s natural ability to clear congestion.

Here’s how we can help naturally:

1. Reduce Inflammation

Chronic sinusitis often comes with persistent inflammation.

• Turmeric and ginger: Potent anti-inflammatories that help reduce swelling in sinus tissues.
• Quercetin: A natural compound found in onions, apples, and green tea that stabilizes histamines and supports allergy relief.
• Omega-3 fatty acids: Found in flaxseed and fish oil, omega-3s calm inflammatory responses.

2. Clear Mucus and Congestion

When mucus thickens or builds up, clearing it is key.

• Steam inhalation with Eucalyptus or Peppermint oil helps loosen congestion.  The menthol in peppermint can also help to reduce headaches. For external use only.
• Nasal sprays like Allan Sutton’s nasal spray can help ease the nasal irritation associated with colds and flu, allergic reactions including hay fever; and sinus problems.
• Sinus Herbal Drops may help people alleviate the suffering associated with sinusitis and also helps catarrh due to chest infections and nasal congestion. Sinus Herbal Drops are a blend of natural antibacterial properties that helps to counter Inflammation of the sinus cavity. Take 2ml one to four times daily.
• Herbs like elderflower support sinus drainage and relieve pressure. Elderflower is a great anti viral, anti inflammatory herb. Elderflower is used for swollen sinuses (sinusitis) in particular helping reduce runny noses (catarrh), colds, and influenza (flu). Take 2ml once to three times daily.
• Eyebright liquid (Euphrasia) is a herb that may be helpful with sinusitis, hay fever, ear ache, sinus headache, dry eyes, allergy and congestion. Take 1ml of Eyebright Herbal Drops once to four times daily.
• Pelargonium Herbal Drops sidoides can reduce the duration of the common cold, while treating sinusitis symptoms. Sinusitis is often a recurring problem and resistant to repeated antibiotic use. A new study has shown that using Pelargonium Herbal Drops (3 mL three times per day) for 21 days dramatically reduces not only symptom severity in adults with acute sinusitis, but also improves sinus health. 

3. Support the Immune System

Recurring sinus infections often point to an underactive or overworked immune system.

• Echinacea Blend Herbal Drops may be helpful with Immune modulating and is indicated with chronic infection. Echinacea is a herb that encourages the immune system and reduces many of the symptoms of colds, flu and some other illnesses, infections, and conditions. Take 2ml once to two times daily.
• Astragalus Herbal Drops may be helpful with Immune modulator and chronic infection. Astragalus has also been shown to increase resistance to infection and enhance immune function. Take 1ml one to three times daily.
• Vitamin C and zinc: Essential for immune resilience, especially during cold and flu season, Vitamin C helps to reduce the symptoms and severity of the cold and flu, while Zinc supports healthy immune function.

4. Identify and Remove Triggers

Long-term sinus issues are often linked to underlying allergies or sensitivities.

• Consider allergy testing to identify environmental or food triggers.
• Reduce exposure to dust mites, mould, and pet dander at home.
• Use an air purifier or natural humidifier in dry climates.

5. Address Gut Health

Believe it or not, your gut plays a role in sinus health. A balanced microbiome regulates immune responses and inflammation.

• Incorporate fermented foods (like sauerkraut, kefir, or kimchi).
• Use a probiotic to support gut flora – particularly if you’ve recently used antibiotics. Lactobacillus rhamnosus and Lactobacillus paracasei is a combination of two immune modulating, anti-inflammatory probiotic strains, Lactobacillus rhamnosus & Lactobacillus paracasei, that help to maintain healthy immune system regulation and reduce the occurrence of allergy symptoms. Take 1 capsule daily.

When Sinus Issues Become Chronic

If you’ve been dealing with sinus pressure for months or have recurring infections, it’s time to dig deeper. Chronic sinusitis can be a sign of deeper immune dysregulation, lingering infections, or inflammation that needs professional support.

As a naturopath, I work holistically to identify the underlying drivers and create a tailored plan that addresses your unique health picture.

Are You Ready to Breathe Freely Again?

If sinus congestion has been clouding your energy, sleep, or focus, you don’t have to push through it anymore. Let’s work together to get your body back in balance so you can breathe clearly and feel like yourself again.

If you need more assistance, pop into the website contact page and in the notes section to send an email and let’s chat about which herbal support might be right for you.