8 Easy Ways To Fight Runny Nose, Itchy Throat

By Fnf correspondent | PUBLISHED: 02, Jan 2025, 16:35 pm IST | UPDATED: 02, Jan 2025, 16:35 pm IST

New Delhi: Cold and allergy symptoms like a runny nose, itchy throat, and headache can be incredibly frustrating. Thankfully, there are simple, effective remedies to ease your discomfort. Here’s how you can combat these symptoms and get back to feeling your best.

1. Stay Hydrated
Drinking plenty of fluids helps thin mucus, making it easier to expel and relieving sinus pressure that contributes to headaches. Opt for warm liquids like herbal teas, broths, or plain hot water with lemon and honey for added throat-soothing benefits.

2. Use a Humidifier
Dry indoor air can aggravate a sore throat and nasal passages. A humidifier adds moisture to the air, keeping your throat and nasal passages hydrated. If you don’t have a humidifier, try sitting in a steamy bathroom for relief.

3. Gargle with Salt Water
A saltwater gargle can ease an itchy throat by reducing inflammation and washing away irritants. Dissolve half a teaspoon of salt in a glass of warm water and gargle for 30 seconds before spitting it out.

4. Apply a Warm Compress
If your headache stems from sinus congestion, a warm compress on your forehead or around your nose can help. The heat helps open up nasal passages, reducing pressure and pain.

5. Try Over-the-Counter Remedies
Decongestants, antihistamines, or pain relievers can help alleviate symptoms. Decongestants clear nasal passages, antihistamines reduce runny noses from allergies, and pain relievers like ibuprofen or acetaminophen target headaches.

6. Use Nasal Saline Spray
A saline spray can clear out nasal passages, reducing congestion and irritation. It’s safe for most people and can be used multiple times a day to ease a runny nose.

7. Sip Ginger Tea
Ginger has natural anti-inflammatory and pain-relieving properties. Steep fresh ginger slices in hot water for 10 minutes, add honey for sweetness, and enjoy this comforting drink to ease your throat and headache.

8. Get Adequate Rest
Your body needs rest to fight off illness. Aim for 7–9 hours of quality sleep, and consider short naps if your symptoms are draining your energy. Elevating your head with an extra pillow can also reduce nighttime congestion.