3 Practical Home Remedies for Runny Nose in Adults


A runny nose is often more of a nuisance than a cause of great concern. It usually goes away once the root cause has been treated. Fortunately, there are plenty of natural home remedies for runny nose you can use to experience faster relief, without the adverse effects.


 Drink Plenty of Fluids

Well, we always hear our moms and grandmas telling us to drink plenty of fluids when we have a cold. But what’s the reason behind this old-fashioned practice?

Drinking lots of fluids, especially if warmed, can help loosen mucus and prevent dehydration. When you have colds or flu, your metabolism tends to increase, so you tend to breathe faster and lose more moisture during the process.

So, where’s the proof?

Despite its popularity as a traditional remedy for common colds and flu, clinical trials are still scarce, except for a pilot study led by Ronald Eccles, a director of the Common Cold Centre at Cardiff University (Wales).

Results showed that neither the cold or hot drink group experienced improved nasal airflow. But the group who drank a hot local remedy reported marked relief from runny nose, sneezing, and coughing compared to the other group.

Why? Professor Ronald Eccles theorized that it might be because of the strong taste of heated drinks that stimulates mucus production, which helps eliminate invading viruses and bacteria from your respiratory system.

How much you should drink will depend on your unique needs. Drinking 10 to 12 glasses of water and other healthy drinks daily would be a good start.

 Avoid Triggers

If your runny nose is caused by allergies, it’s only reasonable to avoid whatever it is that might trigger your allergies. These triggers could be dust, pollens, cold weather, pets, and certain foods.

If you’re allergic to dust, be sure to clean your surroundings regularly. Don’t forget to wear mask. If you’re allergic to cold weather, stay somewhere warm and use humidifiers to moisten the air inside. (Dry air worsens a runny nose.)

Flavonoids for Allergies

You could also take antihistamines. But if you want to go natural way, you could also eat foods that have anti-allergy properties, like foods rich in flavonoids.

Flavonoids are perfect alternatives or complements to conventional antihistamine meds because they prevent the release of histamines and interrupt the synthesis of IL-3 and IL-4, which play crucial roles in allergic responses.

Examples of flavonoid-rich foods are:


  • Onions
  • Basil
  • Kale
  • Cabbage
  • Kale
  • Lettuce
  • Nuts
  • Beans
  • Oranges
  • Grapes
  • Berries
  • Raspberries

Echinacea Herbal Tea

A few studies showed that it can reduce the risk for upper respiratory tract infections by up to 20%.  One study also showed that drinking 5-6 cups of Echinacea Plus tea daily for 5 days is effective in reducing 3 symptoms of flu, which are fever, itchy throat, and runny nose.

That’s it. I hope you find today’s article informative. What other home remedies for runny nose can you share?


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