Nasal Sprays: A Sure-Fire Way to Reduce Inflammation
Treat (and prevent!) infections with nasal hygiene
If you have any chronic illness you’ve likely been told to reduce inflammation. It’s vague advice, but nasal hygiene makes it simple and easy. Nasal washes directly reduce inflammation and strengthen your body’s first line of defense against viral illness.
If washing your nose feels awkward, you’re not alone. It can feel odd at first, but I’m here to explain all your options and the easiest ways to use them.
Use these techniques to recover from a cold, to manage allergy symptoms, and to prevent respiratory infections like COVID-19.
Last week’s post explains even more options to treat upper respiratory infections:
Why Focus on the Nose?
Our nasal passages are the first place most viruses bind. They’re also the first place viruses can be blocked. The nose has two primary defense mechanisms:
a membrane made of epithelial cells, which block pollutants from entering
hair-like structures called cilia (different than nose hairs) that sweep mucus away the membrane.
Together, they are like a drawbridge over a castle’s moat: they keep unwanted critters out. Nasal washes strengthen this metaphorical drawbridge, by:
Keeping that cell membrane strong so viruses don’t get through, and
Thinning mucus so the cilia can move more easily
With that in mind, let’s review our nasal hygiene options, starting with over-the-counter options and then prescription.
1. Nasal Saline
Saline is a sleeper hit in your drug store. This simple, inexpensive, intervention helps clear pollutants like viruses, dust and allergens.
What it does:
Lubricates your nasal passages and thins mucus.
It also soothes dry tissue, protecting the epithelial cell membrane from irritation and damage.
How to use it:
Premade nasal saline spray can be found in squeeze bottles or misters. My favorite is by Arm & Hammer.
Saline salt packets are also available. Follow label instructions and mix with distilled or purified water before using.
Neti-Pot refers to nasal irrigation. The technique uses gravity or pressures to move saline in one side of the nose and out the other.
Has a learning curve, but can be so satisfying when you get the hang of it. You’ll be amazed at what clears out!
Here’s the instructional video I used this one to teach my kids. Everyone in the house has their own saline “nose spray.”
You don’t need to use a neti pot to benefit from nasal saline. If using squeeze bottle, give each nostril a couple of squeezes of saline once or twice a day. Use the mister for a few moments at a time—however much you like.
2. Oxymetazoline (Afrin)
What it does:
Opens nasal passages fast.
How it works:
Oxymetazoline is a decongestant and vasoconstrictor: It shrinks the blood vessels inside your nose that may be swollen when your nasal passages are congested.
Similar mechanism to pseudoephedrine (Sudafed)—without sending the medication through your whole body. That means less dizziness and fewer blood pressure changes compared to oral decongestants.
⚠️ Important caution:
Never use it long term. The label says three days max, and that’s for a reason. Overuse can cause rebound congestion and even damage your nasal tissue.
How to Dilute Oxymetazoline
Because it’s strong stuff, I use oxymetazoline sparingly, and I dilute it with saline. It’s a trick my allergist taught me many years ago.
DIY method:
Use a squeeze-bottle style oxymetazoline spray (the kind with a removable nozzle). You’ll notice the bottle is about 2/3 full. That’s because the squeeze bottle needs air in order to work.
Add saline to the bottle, fill to the top, and mix gently.
Spill out the diluted mixture until the bottle is 2/3 full.
Replace the nozzle and it’s ready.
If you’d rather not mix your own, a physician-run company called Allermi will custom-blend nasal sprays and ship them to you.
(I’m not sponsored and haven’t personally used them, but it’s a convenient option.)
How to Use:
Test your nose: block one nostril and breathe through the other.
Use the spray in the side that feels blocked.If both are clogged, treat both sides.
Use gentle pressure—don’t blast it up your sinuses.
You should feel relief quickly. Wait 15 minutes and follow up with nasal saline and one of the sprays below.
3. Nasal Steroids (Fluticasone or Nasacort)
What they do:
Calms inflammation and thins mucus.
Can be OTC or prescription
These steroids work right where you need them—inside the nose—with very little medication getting into your bloodstream. That means fewer side effects than oral steroids.
How to use:
One to two sprays in each nostril, twice a day after your nose is clear and prepped.
Continue once a day for several days after you start feeling better. It helps prevent the inflammation from rebounding.
💡 Tip:
These sprays work best when used consistently, but they can still help during a bad flare or infection.
4. Azelastine
What it does:
Azelastine is a nasal antihistamine.
Available OTC in Europe, by prescription in US
How to Use:
Azelastine stops me from sneezing even in my worst allergy attacks, but it tastes awful…unless you use it the right way:
Tip your head down, “nose to toes”
Press the medication bottle and sniff lightly: “bunny sniffs” or breathe normally. Avoid power snorting!
Keep your head down for 15 seconds after each puff.
Final Thoughts
Think of nasal care as a three-step routine:
Open (with diluted oxymetazoline)
Rinse (with saline)
Calm (with steroid spray and/or azelastine)
Used together, these tools can help you breathe easier on a daily basis and prevent infection. During a respiratory infection, the same techniques can help you recover faster, and allow you to skip that extra decongestant pill. For people who cannot use oral decongestants, these nasal hygiene techniques can be particularly powerful.
Like we say in my house, “Wash hands, wash teeth, wash nose.”
Be well!
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